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February Fitness Tips

Mrs. Michelle Walker, 169th Force Support Squadron fitness specialist for the 169th Fighter Wing, South Carolina Air National Guard at McEntire Joint National Guard Base, uses the pulley station in the base gym to demonstrate a triceps workout, Jan. 30, 2014.  (U.S. Air National Guard photo by Tech. Sgt. Caycee Watson/Released)

Mrs. Michelle Walker, 169th Force Support Squadron fitness specialist for the 169th Fighter Wing, South Carolina Air National Guard at McEntire Joint National Guard Base, uses the pulley station in the base gym to demonstrate a triceps workout, Jan. 30, 2014. (U.S. Air National Guard photo by Tech. Sgt. Caycee Watson/Released)

MCENTIRE JOINT NATIONAL GUARD BASE, S.C. -- Stay fuller longer with high fiber foods!

The Mayo Clinic recommends women have 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Fiber has weight loss superpowers! It helps you feel full and slows sugar absorption in your bloodstream. Naturally occurring fiber is better than added 'functional fiber' because it's paired with nutrients, and in most cases, less likely to cause bloating.

Great examples are the following:

Fruits
1 cup of raspberries = 8 grams
1 medium pear, with skin = 5.5 grams
1 medium apple, with skin = 4.4 grams
Grains and cereals
¾ cup of bran flakes = 5.3 grams
1 cup of cooked regular oat meal = 4 grams
3 cups of popcorn, air-popped = 3.5 grams
Legumes, nuts and seeds
1 cup of Lentils, cooked = 15.6 grams
1 cup of black beans, cooked = 15 grams
1 ounce of almonds (23 nuts) = 3.5 grams
Vegetables
1 medium artichoke, cooked = 10.3 grams
1 cup of peas, cooked = 8.8 grams
1 cup of broccoli, boiled = 5.1 grams

If you are looking for a new triceps workout and haven't tried the one-arm cable pushdown, this is something you have to try!!!

1. Attach a handle to the cable of one upper pulley station. Grab the handle with one hand and supinate the hand so that the palm is facing the ceiling.
2. Place the elbow of the arm to be worked close to your ribs. Keep your forearm perpendicular to the floor. Only the forearm and hand should move
3. Keep your elbow pointing toward the floor and close to the side of your body as you press the back of your hand toward the floor.
4. Straighten your elbow to a point that's just short of being fully locked. At the bottom position, tense your triceps muscles for a two second count.