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June Fitness Tips

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

Back Extensions

1. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
3. With your body straight, cross your arms in front of you or behind your head. This will be your starting position. Start bending forward slowly at the waist as far as you can while keeping your (back flat) . Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back.
Tip: Never round the back as you perform this exercise. Slowly raise your torso back to the initial position as you inhale.
Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.

If you are looking for a quick make ahead breakfast or afternoon snack check out one of my personal favorites.

Quinoa Egg Muffins

Servings: 3 servings
Serving Size: 2 muffins
Nutritional Info: 185.2 calories, 6.9g of fat, 15.4g of carbohydrates, 2.2g of fiber, 15.7g of protein
1 cup cooked quinoa
1 cup diced veggies (zucchini, pepper, broccoli, your choice)
1/2 cup reduced fat feta cheese
2 eggs
4 egg whites
Salt and pepper
Optional: Dash of hot sauce (I use a dash of cayenne pepper to reduce the sodium)


1. Preheat oven to 350 degrees.
2. Whisk the egg and egg whites together. Then combine all ingredients in a bowl and mix to combine.
3. Line your muffin tin with six liners and spray with cooking spray. Divide the mixture evenly among the six muffins.
4. Bake for 30 minutes or until cooked through and golden brown.
For more healthy recipes ideas check out,