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Are you
happy with your butt? Most of us aren't. They're too
small, too big, too saggy, too flabby...this list goes
on. A nicely shaped and toned buttock is something many
want but just don't know how to achieve. To learn more
check out this week's article on Top 10 to
Conditioned buttocks - to prevent knee and back injuries. |
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Another way to fit weightlifting into your busy schedule is to choose exercises
that work several major muscle groups at the same time. Squats or the Leg Press
works the quadriceps, hamstrings, buttocks, and calves. Essentially, you will be
training four muscle groups at the same time with these exercises.
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Road to Success
The road to success is filled with people who fail . "How could that be?" you
ask. The answer is: People who eventually become successful are those who are
not afraid to try. They are people who know that failure is always a possibility
in any endeavor. They don't like failure, but at the same time they are not
afraid of it.
All successful men and women are not permanent failures, that's for sure, but
innovators, experimenters, challengers, people who realize they must pick
themselves up and try again every time they fail. They know that as long as they
get up one time more than they fall that they haven't failed. Go ahead to face
the odds and take your very best swing. Convert failures into achievements by
reminding yourself that every failure moves you one step closer to victory.
Learn more |
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"All men and women are born, live suffer and die; what
distinguishes us one from another is our dreams, whether
they be dreams about worldly or unworldly things, and
what we do to make them come about... We do not choose
to be born. We do not choose our parents. We do not
choose our historical epoch, the country of our birth,
or the immediate circumstances of our upbringing. We do
not, most of us, choose to die; nor do we choose the
time and conditions of our death. But within this realm
of choicelessness, we do choose how we live."
--Joseph Epstein |
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Stuffed Tomatoes with Feta and Pine Nuts
Ingredients:
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3/4 cup instant brown rice
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1 Tbsp. pine nuts
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4 large, ripe tomatoes
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1 green bell pepper, seeded and minced
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1/2 cup yellow squash, finely chopped
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4 Tbsp. feta cheese, crumbled
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1 tsp. minced dried onion (or onion flakes)
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1 tsp. dried oregano
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1 tsp. dried basil
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Salt to taste
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1/4 tsp. freshly ground black pepper
Direction:
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Preheat oven to 350 degrees. Coat shallow baking pan with cooking spray. In
small saucepan, bring 1 cup of water to boil. Add rice, reduce heat to low,
cover and simmer 10 minutes, until liquid is absorbed.
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Meanwhile, in small skillet, toast pine nuts over medium heat for 2 minutes
until golden brown, shaking pan frequently. Set aside. Slice off stem end
(top) of tomatoes. Using a spoon, gently scoop out pulp. Finely chop pulp
and place 1/3 cup of pulp in large bowl (discard any remaining pulp).
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Add rice to pulp along with toasted pine nuts, bell pepper, yellow squash, 2
tablespoons of feta, minced onion, oregano, basil, salt and black pepper.
Mix well. Stuff rice mixture into tomato shells. Transfer tomatoes to pan
and top with remaining feta cheese. Bake 20 minutes, until top is golden.
Serve hot or at room temperature.
Nutritional Information: (per serving)
Courtesy: AICR (American Institute for Cancer Research)
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Top 10 to Conditioned buttocks - to prevent knee and
back injuries
Side step squat:
This exercise works all the gluteals and the muscles at
the sides of the hips and thighs. As this move is
challenging but effective, take time to perfect it. Use
a chair the first time you do it to help you find the
correct working position. Take about two seconds to step
out and two seconds to step in.
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Stand with good posture, knees soft, feet together,
left foot lifted and prepared. Breathe easily
throughout.
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Step left leg wide to the side. Drop the hips down
and back behind the heels while swinging the arms
forwards for balance. Keep knees in line with feet
and the chest lifted.
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Step the right leg into start position, squeezing
your buttocks and abs as you stand up. Start with 8,
work up to 20.
INCREASE THE EFFORT
Maximize the effort you put into your lower body
workout to see results quickly. Work as slowly and
precisely as possible to perfect a move, then alternate
the speed to keep challenging the muscles.
Plie with arms:
Think of strength, poise and fluidity when you do this
movement. The plie has no pause, momentum or drop and,
like many dance movements, it takes a lot of effort to
perfect. Practice the leg movements first, then add arms
when you are ready to do so. Repeat 10 times.
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Position feet slightly wider than hip-width apart
with legs gently turned out, arms relaxed at your
sides and pelvis in neutral.
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Keep chest lifted and ribs in line with hips as you
bend the knees and take the arms out to the sides.
Keep your heels down and your knees in line with
your toes.
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Squeeze buttocks and quads hard as you straighten
the legs and lift the arms up. Keep the knees soft,
abs tight, shoulders down.
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Bend knees deeply, smoothly bringing the arms down
and out to the sides. Then straighten the legs,
squeeze the buttocks and quads bring the arms to
start position.
Learn more about this article |
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