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September Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron

Cable shrugs

1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.

2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.

3. Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for one second. Tip: the arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.

4. Lower the bar back to the original position.

5. Repeat for the recommended amount of repetitions.

6. Remember to keep your head straight though entire exercise to keep neck safe.

Variations: you can perform this exercise with bands, barbells or dumbbells. You can also use a single handle and work one side at a time.

What is clean eating?

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.

2. Choose unrefined over refined foods.
While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth and quinoa. Beans and legumes are also important.

3. Include some protein, carbohydrate and fat at every meal.
Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.

4. Watch out for fat, salt, and sugar.
This is easier than you think, particularly if you've cut out processed foods, which are responsible for most of our excess calories and high levels of fat, sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day.
This usually pans out into three main meals and two or three snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn't lag.

6. Don't drink your calories.
High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice (small amount just to taste) diluted with sparkling water.

7. Get moving.
Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle and help you burn more energy at rest, it keeps your heart, lungs and bones healthy and strong.

If you have a favorite recipe but need to make a little healthier, check out this website.
This site will allow you to select high protein and low fat choices with lots of great recipes to choose from!