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Dear Friends,
I hope that you had a wonderful, relaxing and fun summer! I'd love to hear about your adventures, projects and travels when you have a chance. My biggest accomplishment this summer was finding a trainer to help me prepare for a figure competition which will take place in late October. I have been dieting and training for three weeks now and am already seeing very positive changes in my body...and health! (Scroll to the bottom of this email for a link to my training blog.)
The onset of the Fall season seems to signal a return to regular routines. I hope that good nutrition and exercise remain a significant part of your daily habits. As always, I'm here to help in any way I can.
Wellness coaching can assist you with implementing healthier habits, whether they relate to food, exercise, stress relief or lifestyle. Practicing new habits leads to success in reaching your goals. A coach is there to help and guide you along the way, be a gentle reminder for you, offer insight and feedback, and to help you should you encounter challenges. If you or someone you know is interested in learning more about the benefits of wellness coaching, I would be happy to speak with you. I also offer a free, 30-minute phone session to help get you started.
Best in health!
Danielle
Owner, My Fitness Coach, LLC |
| EXERCISE SPOTLIGHT: Back Row |
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Work the correct muscles for great back definition and strength
The back row exercise is one of my favorite exercises because there are so many variations on it that keep it fresh and interesting. You can vary the equipment by using dumbells, kettlebells, cables, barbells, or resistance tubes. You can also change positions by sitting, kneeling on a bench or standing on a Bosu, with one arm or two, and from several different angles.
However, if you are not recruiting your back muscles properly, you are not getting the full benefit of the exercise.
The back row primarily works the middle back muscles: the middle trapezius, rhomboids, and latissimus dorsi.
To set up the exercise, have both arms stretched out in front of you, your hands holding on to the resistance as in the photo below.
To initiate the movement, draw your shoulder blades together and then follow through with your arms by bending your elbows and pulling the weight in toward your ribcage so that your forearms just brush your middle ribs (photo below).
To release, allow the shoulder blades to protract (separate) and extend the arms back to an outstretched position. Be careful not to round out the back at this point--keep some retraction of the shoulder blades.
If you are unsure about whether you are doing the exercise correctly, ask someone to help you. He/she should place a hand between your shoulder blades. If he/she can feel the blades coming together (or see vertical wrinkles appear in your shirt), then you are doing the exercise correctly.
Caution: do not elevate the shoulders when doing a back row. Keep them low and do not hang your head or jut your chin out. Keep your neck in line with your spine. If this proves difficult, lower the weight you are using until you can do a row with perfect form. |
| DAILY LIVING: 5 Tips for Healthier Eating |
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Help Guarantee Your Long-Term Success
1. Read labels when you buy packaged food.
Look at the numbers on calories, fat, sodium, sugars, and fiber. Also, how many servings are there? If one can of soup has 600 mg of sodium per serving but has 2 servings, you are getting 1200 mg of sodium--half of your Recommended Daily Allowance--if you eat the contents of the entire can.
Also look at the ingredient list. If there are dozens of ingredients you cannot pronounce, find something else. If the label mentions "partially hydrogenated oil" (indicator of trans fat content), high-fructose corn syrup, Red 40 (and other colors), avoid buying.
2. Make sure you are getting whole grains.
Search for bread that is made with 100% whole wheat or whole grain. A package may advertise whole wheat, but it may contain only a portion of this healthy grain (the rest being bleached white flour) unless it specifically says 100%. Other good whole grains include brown rice, wheat pasta, bran/wheat cereal (check sugar content), oatmeal and barley.
3. Replace saturated & trans fats with healthy fats.
Saturated fats are found in fatty animal proteins, creams, and butter, to name a few. Trans fats are in processed snack foods such as crackers, cookies, and bakery items. You can identify them by looking at the nutrition label. If it includes "partially hydrogenated oil", it has trans fats. Healthy fats include those from fatty fish like salmon, olive oil, avocados and nuts.
If you are concerned about weight gain, be careful about portion size--all fats have more than twice the amount of calories per gram as compared to carbohydrates and proteins.
4. Drink more water.
You've heard this a million times, but do try to replace liquids lost through sweating, exercise or excessive sodium intake. Your skin will look better and you'll have more energy. Also, muscle cramps can usually be helped by re-hydrating (and potassium--eat your bananas!).
5. Plan your eating each day.
The biggest mistake people make is not to plan. They work all day and then go home to eat whatever happens to be in the cupboards, or go out and eat 2 days worth of calories. Have healthy snacks nearby if you cannot get away for a regular meal.
If you are going out, do some research first. Most chain restaurants have their nutrition information online. Otherwise, make smart choices--avoid cream sauces, fried foods, excessive carbohydrates, butter, cheese, etc. Go out and have fun, but keep a balance.
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| CLIENT FOCUS: Diane |
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 Acheiving balance
Diane is a semi-retired professional who always finds time for her health.
What is your main motivation for staying healthy and exercising regularly?
To be able to maintain my lifestyle as I age--be mobile, able to travel, continue to enjoy long walks, remain strong.
What things do you do specifically to stay healthy?
Walk frequently, work with a trainer twice a week, Pilates, swimming. I eat a healthy diet--no fried or fast foods, all fresh vegetables and fruits. My favorite foods are asparagus, apples and dark chocolate!
What advice would you give to a friend who wants to get in better shape?
Work with a trainer for motivation and to learn how to exercise. Do Pilates or yoga for core strength.
How do you promote balance between your health, job, family and friends?
Schedule various activities on my calendar and plan to acheive a good balance. |
| RECIPE: Oatmeal Pancakes |
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These pancakes are healthy and easy to make. You can be quite creative here with add-ins and toppings.
Makes 1 serving.
1 serving of instant oatmeal
1 tsp baking powder
1 tsp cinnamon
1 tsp vanilla or almond extract
1/4 cup skim milk
Using a food processor or blender, grind the oatmeal into flour (or as fine as you can). Transfer to a bowl and mix in the baking powder and cinnamon. Add the extract and milk, and mix well. Add a couple tablespoons of water to take the mixture to a pancake batter consistency.
Spray a large frying pan or griddle pan with Pam and heat on medium-high. Using a ladle (or about 3 tbsp. worth) add the mixture to the pan to form 2-3 pancakes. Allow each cake to cook for about 3-5 minutes, or until the outside edges look somewhat solid. Flip with a spatula.
OPTIONAL: Add before cooking but adjust water content to keep batter thick
-Add 1 tbsp. canned pumpkin and pumpkin pie spices OR
-Add 1 tbsp. concentrated orange juice and cardamom
OPTIONAL: Top pancakes after cooking with:
-Bananas and walnuts
-Berries and vanilla yogurt
-Candied ginger and mango
-A low-sugar or sugar-free maple syrup
Calories before add-ins and toppings: 175 |
| ANNOUNCEMENTS |
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ALL LEVELS PILATES CLASS I will be teaching a 15-week, all-level Pilates class at Sun and Moon Yoga Studio in Arlington beginning on Monday, September 9 from 6:30-7:45. To sign up, visit sunandmoonstudio.com.
CHARM CITY CLASSIC COMPETITION
I will also be participating in a figure competition on October 25 in Baltimore. For information on competitive, natural bodybuilding and figure, visit www.theocbwebsite.com.
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