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Strong,
supple and well-toned: If this doesn't sound like your
back, it could be time to think about the way you move -
and change the habits of a lifetime. Little things such
as the way we sit at work, or the way we carry our
handbag, can have profound effects on our bodies,
leading to backache - or worse. Check out this week's
article on Targeting for a Shapelier Back. |
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Be creative. Training is a long-term process and loading and recovery can become
boring. Plan variety into your strength training program. Build in
cross-training workouts and add pool workouts to the program. Variation is an
alternation of stress and is a necessary part of an athlete's progression. A
weekly and monthly schedule should contain alternating periods of hard and easy
work. Work should alternate with periods of rest to allow the body to adapt to
the changes that have occurred.
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Get it Done!
You have a choice. You can either get things done or let things happen. Letting
things happen is easy. It requires no effort on your part. The problem is, when
you just let things happen they will almost never be to your liking.
The other choice is to get things done. That requires your active involvement.
It takes effort, as well as focus, commitment,
discipline and persistence. Those things sound difficult, and they
are. Yet just because they're difficult, doesn't mean they're to be avoided.
When you do what it takes to get things done, you'll get the results you want.
The only way you can get what you want out of life, is to put in what you have.
And that is done through your own efforts and actions.
Sure, you can take your chances and just let things happen. You might even get
lucky, though few do. Or, you can step forward, put all you have into every day,
and get things done. That is the only reliable way to build the life you desire.
Learn more |
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"Keep away
from people who try to belittle your ambitions. Small
people always do that, but the really great ones make
you feel that you too, can become great."
- Mark Twain |
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Sweet Potato Soup
Ingredients:
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4 cups sweet potatoes, cut into 1/2 inch slices
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1-1/2 cups green onion, sliced
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3-3/4 cups vegetable stock
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1/4 cup plus 2 tablespoons evaporated skim milk
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1-1/2 cups croutons
Direction:
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Peel potatoes and steam 15-20 minutes or until tender. Set aside.
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Combine green onions and half the stock in saucepan over medium heat for 10
minutes.
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Transfer stock mixture to a blender. Add cooked sweet potatoes and blend
until smooth.
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Return potato mixture and remaining stock to saucepan and bring to a boil
over medium heat. Reduce heat to low and simmer 5 minutes. Serve soup warm.
Nutritional Information:
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Serving Size: 1 cup
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Calories: 200
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Fat: 0.5 g
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Cholesterol: 1 mg
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Protein: 10 g
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Carbohydrates: 35 g
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Fiber: 5 g
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Sodium: 90 mg
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Targeting for a Shapelier Back
Strong, supple and well-toned: If this doesn't sound
like your back, it could be time to think about the way
you move - and change the habits of a lifetime. Little
things such as the way we sit at work, or the way we
carry our handbag, can have profound effects on our
bodies, leading to backache - or worse. Luckily, posture
is easily corrected.
You carry more tension in your back than in any other
area of your body. While regular massages help ease
stress levels and soothe aching muscles, it's important
to remember that much of that tension is caused by bad
posture. Remember that posture doesn't involve one set
position that you should try and maintain all day.
Rather, it's a dynamic, moving framework, constantly
adapting and adjusting, depending on the forces it's
exposed to - gravity being the main culprit.
The ideal back has a 'V' shape - strong, broad
shoulders, tapering down to a trim waistline. For this,
you need to concentrate on building up the latissimus
dorsi, the rhomboids and the trapezius muscles. When
you're performing back-strengthening exercises, try and
keep your back straight, and your abdominal muscles
pulled in. This gives you a firm central 'core' to work
with.
Learn more about this article |
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