HomeNewsCommentariesDisplay

August Fitness Tips

Michelle Walker, the fitness specialist at McEntire Joint National Guard Base, S.C., poses for a photo in the base gym on November 2, 2011.  Michelle’s goal is to train, educate and encourage McEntire’s airmen to remain “fit to fight” and excel in the new Air Force fitness standards. 
(National Guard photo by Tech. Sgt. Caycee Watson/Released)

Michelle Walker, the fitness specialist at McEntire Joint National Guard Base, S.C., poses for a photo in the base gym on November 2, 2011. Michelle’s goal is to train, educate and encourage McEntire’s airmen to remain “fit to fight” and excel in the new Air Force fitness standards. (National Guard photo by Tech. Sgt. Caycee Watson/Released)

MCENTIRE JOINT NATIONAL GUARD BASE, S.C. --

Best Core Exercises to Do Anywhere

Plank
Place your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
Hold here for a set amount of time.
Targets the deltoids, latissimus dorsi, glutes, and core.

Forearm Plank
Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
Hold here for a set amount of time.
Targets the core, latissimus dorsi, glutes, and deltoids.

Lateral Plank Walk
Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move. This is 1 rep.
Do a set amount of reps in one direction, and then repeat the same amount moving in the opposite direction.
Targets the core, latissimus dorsi, deltoids, and triceps.

Bird Dog Crunch
Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
Reverse the movement and extend your arm and leg back out.
Continue this movement for a set amount of time, then repeat with the other arm and leg.
Targets the core and glutes.

Plank with Spinal Rotation
Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
Rotate your entire body to the right into a side plank, so that your right shoulder is stacked above your right wrist and your left hand is extended toward the ceiling. Pause here for a second, then return to start. That's 1 rep.
Targets the core, glutes, latissimus dorsi, and deltoids.

Plank to Downward Dog Tap
Start in a high plank with your wrists under your shoulders and your feet hip-width apart.
Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.
Keep your core tight and shift your weight forward to come back into a high plank.
Continue for 1 minute.
Targets the core, deltoids, and rhomboids.

Easy and Yummy Homemade Salad Dressings for Summer Salads

Greek Yogurt Ranch Dressing
3/4 cup whole milk plain Greek yogurt
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1/4 cup fresh minced parsley OR 1 tablespoon dried parsley
1/4 medium onion, diced (about 2 tablespoons) OR 2 teaspoons onion powder
2 tablespoons fresh minced chives OR 1 tablespoon dried chives
1 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons dijon mustard
Juice of 1/2 lemon (about 2 tablespoons)
1/4 cup—1/2 cup buttermilk

Chili-Lime Salad Dressing
Zest and juice of 2 limes (about 4 tablespoons juice and 3 teaspoons zest)
1/4 cup red wine vinegar
1 tablespoon soy sauce
1 tablespoon honey
1/3 cup extra virgin olive oil
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1/2 teaspoon red pepper flakes
1 teaspoon ground cumin
1/2 teaspoon salt

Honey Mustard Salad Dressing
1/4 cup dijon mustard
1/4 cup honey
1/4 cup apple cider vinegar (I prefer raw, unfiltered)
1/4 cup extra virgin olive oil
1 teaspoon salt
1/4 teaspoon black pepper

Italian Salad Dressing
2/3 cup extra virgin olive oil
1/4 cup red wine vinegar
3 tablespoons finely grated parmesan
1 tablespoon fresh minced parsley OR 2 teaspoons dried parsley
1/4 medium onion, diced (about 2 tablespoons) OR 2 teaspoons onion powder
Juice of 1/2 lemon (about 2 tablespoons)
1 tablespoon fresh minced basil OR 2 teaspoons dried basil
1 tablespoon fresh minced oregano OR 2 teaspoons dried oregano
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1 teaspoon honey
1 teaspoon salt
1/4 teaspoon black pepper

Greek Yogurt Blue Cheese Salad Dressing
1/2 cup whole milk, plain Greek yogurt
2 tablespoons buttermilk
Juice of 1/2 lemon (about 2 tablespoons)
1 teaspoon Worcestershire sauce
1/2 cup finely crumbled blue cheese
1/2 teaspoon salt
1/4 teaspoon black pepper
1 clove garlic, finely minced OR 1 teaspoon garlic powder

Lemon Vinaigrette Salad Dressing
1/4 cup red wine vinegar
2 tablespoons dijon mustard
1/2 cup extra virgin olive oil
Zest and juice of 1 lemon (about 4 tablespoons juice and 3 teaspoons zest)
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1 tablespoon honey
1 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon fresh minced oregano OR 2 teaspoons dried oregano

Sesame Ginger Salad Dressing
1/3 cup extra virgin olive oil
2 tablespoons toasted sesame oil
1/4 cup seasoned rice vinegar
1 clove garlic, finely minced OR 1 teaspoon garlic powder
2 tablespoons soy sauce
1 tablespoon honey
2 tablespoons peel and grated fresh ginger OR 2 teaspoons ground ginger

Balsamic Vinaigrette Salad Dressing
1/2 cup extra virgin olive oil
1/2 cup balsamic vinegar
2 teaspoons dijon mustard
1 clove garlic, finely minced OR 1 teaspoon garlic powder
1 tablespoon honey
1 teaspoon salt
1/4 teaspoon black pepper


INSTRUCTIONS
Combine all ingredients in a jar with a tight-fitting lid, shake until well combined. Alternatively, for thicker dressings like the ranch or Italian, you can combine all ingredients in a food processor or blender and pulse until well combined and smooth.
Refrigerate and let flavors blend for at least 30 minutes, preferably 2 hours, before serving.

Notes
You can swap out the olive oil for any other mild-flavored oil (I like avocado oil!).
If you’re using unseasoned rice vinegar or low sodium soy sauce, check for seasoning and then add more salt to taste.