tricep dips

 

 

 

 

Dip that is.

Triceps dips strengthen and tone the back of your arms, along with your shoulders and abdominals (which help stabilize the movement). Here is how to do a proper triceps dips:

Sit on a sturdy chair (bench or bottom stair). Place your hands on the chair at your sides with palms downward. Step your feet one to two feet in front of you, and then raise your buttocks off the chair. Bring your hips forward (towards your toes) about two inches. Keep your shoulders above your wrists. Now, lower yourself down two to six inches until your shoulders are in line with (or just above) the elbows. Push back up to the starting position. Keep your abs contracted as you lift and lower.

After a proper warm-up (shoulder rolls, jumping jacks etc.), try to to do one to three sets of 10-20 repetitions, but, listen to your body; it is okay to do more or less.

yoga pose

 

 

 

 

Try some meditation today. In as little as ten minutes you can reduce anxiety, stress, depression, moodiness and stress. In addition, meditation puts your mind in the proper place to help you grow and progress on both a spiritual and physical level.

Sit down in a comfortable place free from distractions; bend your knees out and bring your ankles close together in front of your hips. Rest your right hand on your right knee and your left hand on your left knee. Straighten your back and draw your abdominals in towards your spine. Bring your shoulders down and back (as if you were trying to pinch your shoulder blades together) and slightly lift your chin so that you are looking straight forward. Now, close your eyes and start to breathe in and out in a slow, controlled manner. Inhale through the nose deep into the lungs for two counts (“one one-thousand, two one-thousand”) and exhale out through the mouth for two counts.

Sit in peace and quiet for ten minutes. Keep your abs contracted, your back straight, and your shoulders down. Focus on your breath and only your breath for the entire time.

                    

“Love the people that God gave you because he is going to need them back someday.”

 

                                     

When my clients go on vacation, their good exercise habits go with them. And why not? When we vacation, two things are almost always a given; we have more time on our hands and we are likely to eat more than usual. Combine these factors and you’ve got a very convincing reason to exercise.

Make time for some activity while you are away. You’re not wasting your vacation time by spending thirty minutes to rejuvenate your day. If you make it a group effort, even better; you still get to enjoy time together along with some great scenery. Exercise improves your mood and energy level-making your vacation all the better.  

So, while on your next getaway, try some of these:

-Go on a scenic hike

-Go for a fast walk on the beach

-Rent bikes and go for a scenic bike ride

-Visit the local health club

-Try out the hotel fitness center

-Perform body weight exercises (squats, lunges, jumping jacks, crunches, push-ups)  in your room while you watch the morning news

 

                             

“I am a firm believer in luck. The harder I work, the more I have of it.”

                                                      -Thomas Jefferson

                       

No, not that kind of bar.

Grab a small weighted bar and place it evenly across the center of a bosu ball. Position your hands in a closed grip that is slightly wider than shoulder width apart while making sure that your wrists line up directly below your shoulders to keep your shoulders safe.

Extend your legs back into a plank, push-up position while up on your toes ( or kneel with your ankles crossed for a less intensive workout). As you engage your abdominals, look straight ahead and allow the elbows to bend outward as you execute a slow, controlled push-up. Touch your chest to the bar if possible, and rise back up without losing good form.

As these push-ups are considered an advanced exercise by most, attempt  three sets of 6–8 repetitions to start with and ultimately strive for a goal of 12-15 repetitions.

                       

Tomorrow, here in Venice, Florida, we will-in our own small way-pay homage to last year’s Boston Marathon bombing victims and survivors in the form of a 5.2 mile memorial run.

Fittingly, the race will start at Patriot’s Park, then take us up over our own version of “Heartbreak Hill” (aka The Legacy Trail Bridge), wind down towards the north jetty with its urban condo feel and finish in Centennial Park-another aptly named locale.

Sponsored in part by the South County YMCA as well as many local businesses-several of them with ties to the Boston area-this first time event is sure to be a great success, and, more importantly, raise monies to be donated to One Fund Boston, the charity set up to help the bombing survivors and their families. 

Despite the gamut of emotions I am feeling as I get ready to partake in this special road race, when I reflect on the significance of the run one word continually comes to mind, and that word is “community.”   Or, more accurately, “communities.”

While picking them up and putting them down along the course, I will be reminded of our running community, both here and abroad, and how we runners share a camaraderie that unites us and how running symbolizes a spirit that is free, pure and good. What’s more, runners often run for a cause (7,700 will run on behalf of a charity at this years Boston Marathon alone) and we take pride in being part of something bigger than ourselves.   

I will also be thinking about our local community and how it has come together to support our brethern to the north. Specifically, local businesses and individuals who raised money or made in-kind donations without a moments hesitation, and the volunteers who signed up to help and who are so integral in making sure things run smoothly for all involved.

However, most of the strength I muster tomorrow will be derived from the resiliency of our American Community and our people. People like Carlos Arredondo, a volunteer at last year’s marathon who, despite some personal setbacks of his own, became a recognizable hero for running towards danger and not away from it, for helping the injured, and for truly representing all Americans.

I am both humbled and inspired by Carlos’ actions and by the actions of all the first responders and individuals who helped those in need, but as I plod along tomorrow and in the days to come, I will hold close to my heart the victims of the tragedy and the survivors who overcame obstacles most of us cannot even begin to imagine. They will forever remain an inspiration for us all. 

                             ———————————————-

Thanks to all who played a part in putting the Boston Strong Memorial Run together, especially:

Gulf Breeze Apparel, Bit Of Boston Restaurant, Shamrock Cafe, Darryl and Jo Henry, Island Organics, Sunshine Boyz Island Home Furniture, Cafe Bagel, Burgundy Square Cafe, Pings Chinese Restaurant, Brew Burgers Restaurant, Amore’ Restaurant, Mama Mia Pizzeria, ABC 7 Sarasota, Culligan Water and, of course, our good friends with Zoomers Running  Club.

                                    

Mangoes are a good source of beta-carotene, vitamin C, and potassium, and therefore a nutritious choice to put in your smoothies. However, beware of mangoes grown outside the U.S. as many countries spray them with chemicals banned here.  

Mango lassis are served in many Indian restaurants in North America but are typically much sweeter than this version. If you prefer a very sweet mango lassi, add more honey. In Ayurvedic cooking, beverages are served at room tempature to aid digestion. but by adding ice, one can make this exotic drink an exotic smoothie.

1 cup plain low-fat yogurt                            

1 medium mango, peeled and cut into chunks from the pit

1-2 teaspoons honey

6 ice cubes

Combine all the ingredients in a blender and blend on high speed until smooth. Serve immediately.

 

Total Weight: 16.4     Serving Size: 8.2 ounces     Serves 2

Calories 160.9

Calories from fat 19.6

Protein 7 g

Carbs 30.6 g

Sugar-total 28.1 g

Fat-total 2.2 g

Vitamins:

A-beta-carotene  2415.7 mcg

Folate 28.3 mcg

Vitamin C 29.7 mg

Plus others in lesser amounts

Minerals:

Calcium 234.4 mg

Potassium 450.6 mg

Sodium 88.3 mg            

Plus others in lesser amounts

 

            

                                           

Try the highly effective “Torso Twist” the next time you are looking to really work your abs.

Holding a weighted (six to ten pounds) medicine ball, sit with your legs slightly bent and elevated about six to eight inches off the floor and your upper torso tilted back (as above).   

Rotate the ball completely from side to side WITHOUT lowering your legs to the floor and WITHOUT allowing them to turn left or right. Only your torso should be twisting.

Attempt three sets of thirty reps (15 on each side) with proper rest between each.

                             

It is use to be difficult to get enough folate in our diets, but nowadays if we consume fortified cereals, bread, or flours with folic acid-it’s pretty doable.

Folic acid is a B vitamin and it plays an essential role in producing RNA and DNA which protects us from heart disease and works with vitamin B12 to make healthy blood cells. Folate is also necessary for a healthy pregnancy. Women who don’t get enough folate during the first trimester of pregnancy are at greater risk of having a baby born with neural tube defects (spina bifida).

Look for folate on nutritional labels. You need about 400 mcg per day. So, if a label says 25 percent of the DV (Daily Value), the food provides about 100 mcg.

In addition to the twelve foods shown above; here are some other good sources of folate: spinach, wheat germ, and, of course, fortified foods such as bread, cereal, rice, noodles or flour.

Note-Sometimes more is not better. Limit your consumption of folate from food to 1000 mcg per day.