 |
Alesha McGough is a certified personal trainer with a degree in Exercise Fitness Management from the University of Central Oklahoma. Alesha’s main goal, through training, is to inspire people to achieve things they never thought possible and surpass the expectations they have for themselves. Tips:
Lawrence Family |
Greetings, Friends! I want to thank you all for your continued support of the JCC. As fall approaches and days become shorter, many of us get out of our routines along with taking time for ourselves and, more importantly, our bodies. This is a reminder to keep focused on your goals or if you do not have any goals, find something to train for. You may also get together with one of our Fitness Professionals to take some fitness assessment and help you come up with some goals to strive for this winter. Don’t let those winter blues pack on the extra pounds that you will have to lose in April. Best, Chasen Find Your Motivation Motivation comes from having a goal. What is your goal? Why do you want to get into great shape? Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper - there is a very specific motivator in your life, you simply need to uncover it. Here are some possible motivators...
3 Important Corrective Exercises The practice of corrective exercise is booming. Even members are starting to understand that achieving their end goal might require some customized corrective exercises—which could mean taking a step backward before they move forward. What are some basic, effective corrective exercises? Here are three popular ones, with explanations as to how they might have developed and how they are pertinent to helping you achieve better alignment and function. Note: Work within your limits and see one of our trained fitness staff if you have any questions. Corrective Exercise #1: Foam Roller for Gluteals Self myofascial massage techniques performed with a foam roller are very popular in the corrective-exercise setting. The more we spend our days sitting, the less we extend our hips as nature intended. Consequently, the posterior hip and gluteal musculature gets used incorrectly--some muscles are overworked, while others atrophy. Using a foam roller on the gluteal complex can rejuvenate this area and keep it healthier. How to Do It: Sit on the foam roller with one ankle balanced on the opposite knee. Roll weight onto the buttock that’s on the same side of the body as the lifted leg and apply pressure to any sore spots in that buttock. Perform this exercise once per day for 1-2 minutes each side. Corrective Exercise #2: Hip Flexor Stretch (With Rotation) Hip flexor stretches are particularly important in corrective-exercise programs because of the excessive amount of time we spend sitting down in hip flexion. Stretching the hip flexors can reduce the forward pull on the lumbar spine, thus reducing the possibility of excessive lumbar lordosis (a common cause of back pain). How to Do It: Kneel on one knee with the other foot in front for balance. Tuck the pelvis under, using the gluteal muscles and abdominals to assist with the movement. Raise the arm on the same side as the kneeling leg to increase the stretch. Hug yourself around the shoulders, and rotate the torso over the front leg. Hold the stretch for about 30 seconds and repeat 6-8 times. Perform one set per day on each side. Corrective Exercise #3: Single-Leg Squat Body-mind programs emphasize balance, coordination and weight transfer to correct movement deviations. Science has helped us better understand the body’s systems and the degree to which muscles need to coordinate with one another to facilitate balance and weight transfer. A good example of this is seen in the single-leg squat. As we descend into a single-leg squat, the gluteal muscles of the standing leg work eccentrically to slow down both hip and leg motion. As we begin to rise out of the squat, the glutes extend the hips in order to return the body to an upright position. At the same time, as we lower into the squat, weight is transferred forward in the foot and ankle, and as we stand up, weight settles back into the heel. It is imperative that you understand the coordination and timing of this movement so you can help clients learn to transfer weight properly—as is necessary, for example, when walking. How to Do It: Stand on one leg and squat down by bending at the ankle, knee and hips. Slow the foot motion down with the muscles of the foot and calf, and the hip motion down by engaging the gluteal muscles. Extend the hips and raise the arch of the foot back to its neutral position as you return to the starting point. Clients should perform 1-10 repetitions, 1-5 times per week, depending on the goal. Mike R’s fall fifteen minute workout 10 minute warm-up (bike, elliptical, row, etc.)
5 minute cool down on the bike – all exercises will be performed for 2 sets of 12-15 reps Chasen’s Fish Tacos This is my favorite recipe and everyone I make it for has given rave reviews. My kids love this recipe too, but if I am pressed for time to prepare the fish, I will use the frozen fish sticks from the package.
Directions 1. To make beer batter: In a large bowl, combine flour, cornstarch, baking powder, and salt. Blend egg and beer, then quickly stir into the flour mixture (don't worry about a few lumps). 2. To make white sauce: In a medium bowl, mix together yogurt and mayonnaise. Gradually stir in fresh lime juice until consistency is slightly runny. Season with jalapeno, capers, oregano, cumin, dill, and cayenne. 3. Heat oil in deep-fryer to 375 degrees F (190 degrees C). 4. Dust fish pieces lightly with flour. Dip into beer batter, and fry until crisp and golden brown. Drain on paper towels. Lightly fry tortillas; not too crisp. To serve, place fried fish in a tortilla, and top with shredded cabbage, and white sauce. Walking Reduces the Risk of Dementia Older men who walk more than 2 miles a day are less likely to experience dementia than those who are more sedentary, according to a study in the September 22/29 issue of the Journal of the American Medical Association (2004; 292 [12], 1447–53). A group of 2,257 physically capable men ages 71–93 participated in the Honolulu–Asia Aging Study. Researchers logged the distances the men walked each day. Those who walked the least—less than a quarter of a mile a day—had a 1.8 times greater risk of dementia than those who walked 2 miles or more daily. The link between walking and decreased risk persisted even after accounting for the possibility that preclinical dementia might have impaired function. Researchers concluded that promoting active lifestyles could benefit late-life cognitive function. Share this newsletter with your friends. Use the "refer a friend" link below to forward this newsletter to your friends, family and co-workers.
|
|||||
