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 If
you are one of those who experience lower back pain with
traditional bench press. Moving to the floor can help
tremendously in reducing lumbar extension that comes
from excessive arching on the bench. The floor press is
a pure upper body movement that allows you to press
massive weights without undue shoulder stress,
maximizing your training efficiency and protecting your
shoulders for long-term training and strength gains. To
learn more check out this week's article, The Dumbbell
Floor Press.
In fitness,
Namita
[email protected]
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Articles of the Week
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Hot Fitness Tip
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 A research published in the journal Physiology in 2013, has shown that the nitrate found in beetroot concentrate increases blood flow to skeletal muscles during exercise. In addition to improving athletic performance, the research also found that beetroot juice can improve the quality of life for heart failure patients. The benefits of beetroot come from the nitrate found within it. The amount of nitrate in one 70-milliliter bottle of beetroot juice is about the same amount found in 100 grams of spinach.
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Words of Inspiration
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Falling Apart
 We
don't always have to be strong. Sometimes our strength
is expressed in being vulnerable. Sometimes we need to
fall apart to regroup and stay on track. We all have
days when we cannot push any harder, cannot hold back
self-doubt, cannot stop focusing on fear, cannot be
strong.
There are days when we cannot focus on being
responsible. Sometimes we cry in front of people. We
expose our tiredness, irritability, or anger. Those days
are okay.
Part of taking care of ourselves means we give ourselves
permission to "fall apart" when we need to. We do not
need to be perpetual towers of strength. We ARE strong.
We have proven that our strength will continue if we
allow ourselves the courage to feel scared, weak, and
vulnerable when we need to experience those feelings.
It's okay to to be human. Do not feel guilty or punish
yourself when you fall apart.
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Success Quote
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 “Don’t be concerned that things appear to be falling apart: this has to happen in order for something new and wonderful to emerge.”
Marianne Williamson
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Healthy Recipe
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Moroccan-Style Cauliflower
Makes: 4 Servings
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Nutritional Information:
Per Serving
Calories: 101 Kcal,
Fat: 7 g,
Carbohydrate: 8 g,
Protein: 3 g,
Fiber:3 g. |
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Ingredients:
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1/3 cup low-sodium vegetable broth or chicken broth
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4 cups cauliflower florets
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2 medium cloves garlic, minced
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1/4 tsp. powdered turmeric
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2 Tbsp. extra virgin olive oil
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1 Tbsp. fresh lemon juice
Salt and freshly ground black pepper
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1-2 Tbsp. finely chopped fresh cilantro
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Directions:
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Pour broth in large skillet over medium-high heat.
When broth begins to steam add cauliflower, garlic
and turmeric. Stir to combine and cover.
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Cook
cauliflower 4-5 minutes for al dente or 5-6 minutes
for more tender.
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Remove skillet from heat and transfer cauliflower
mixture into medium bowl. Add oil, lemon juice and
salt and pepper to taste. Gently toss to combine
well. Sprinkle on cilantro and gently toss. Serve
warm or at room temperature.
Source: AICR
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Celebrity of the Week |
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Jolanda Neff |
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The Dumbbell Floor Press
 If you are one of those who experience lower back pain with traditional bench press. Moving to the floor can help tremendously in reducing lumbar extension that comes from excessive arching on the bench. Besides, the bench press has its drawbacks. It can be brutal on the shoulders and rotator cuffs for some, while others simply don't feel it in the chest and abandon it for a dumbbell or machine variation.
Read more
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