Preeminent Ladies Personal Trainer Irving Texas

Archive for July, 2010

There is an exercise called a side plank found in yoga called a side plank.  It is great for your core as well as your arms.  Begin by lying on your left side with your legs straight, your feet flat and your torso should be propped up by your forearm and your elbow.  Now as you push against the floor with your feet (your right foot should be on top of your left foot) and your elbow and forearm, lift your body off the floor.  Your elbow, forearm and foot should be the only parts touching the floor.  Now hold this position for 20 seconds and repeat for 3 sets on each side.

Here’s a great core exercise that not only works your abdominal muscles, but also your arms, back and legs.  It’s called the Plank.  Start on all fours, with your hands directly under your shoulders.  Lift your knees and extend both your legs behind you till you are on your toes.  Feet are hip width apart.  Be sure your body is straight as a board (i.e. Plank) and that you are not piking or lifting up your bottom.  At the same time, lift your belly and pull those abdominals in tight.  Hold for 10 to 20 seconds, working up to 1 minute.  You’ll soon see a stronger mid-section and tighter arms!

All Red & Ready To Go Pizza

(Serves one)

Ingredients:

1 whole wheat flat bread (pita without the pocket, about 8 inches in diameter)

2 tbsp. roasted red pepper, the kind that comes in a jar packed in water

2 tbsp. thinly sliced red onion

2 tbsp. tomato paste, the flavored kind, with pesto, roasted garlic or Italian seasonings

¼ cup finely shredded part skim mozzarella cheese

1 tbsp. chopped sun-dried tomato

A sprinkle of crushed dried red pepper, basil, garlic, or other seasoning to taste

Directions:

Spread the toppings on the flat bread.  Then place the flat bread on an oven tray and use the “top brown” setting.  It’s ready when the cheese bubbles—about 3 to 5 minutes.

Nutrition information:

Each serving contains about 367 calories, 13g fat, 15mg cholesterol, 905mg sodium, 44g carbohydrate, 2g fiber and 15g protein.

Source:  The Medical Center of Plano, Health Matters Newsletter, Summer 2010

This pose focuses on stretching the legs, back and shoulders.  Come to a position on the floor on your belly, legs out behind you.  Bring yourself up on to your forearms and make a fist with your hands at your heart.  With your feet about hips widths distance, press up on to your knees and walk your knees forward until they are under your hips.  Flex your toes and lift your body straightening your legs.  Flatten your back and try to press your heels towards the floor.  Relax your head.  Hold this pose for up to 30 seconds.