MAY 2004 NEWSLETTER
Spotlight on: Deltoids
What are the deltoid muscles?
The deltoid muscle (aka the shoulder muscle) is made up of three heads: the anterior deltoid (front), the middle deltoid (lateral) and the posterior deltoid (rear).
When you work your shoulders, you want to be sure to include all parts of the shoulder for even development. Certain shoulder exercises emphasize different areas, for example, front raises with dumbbells emphasize the anterior deltoid and leave the posterior deltoid out cold! Below are examples of an exercise for each portion of the deltoid. Good training!
Exercises for the Deltoid
Anterior Deltoid
BARBELL FRONT RAISE - Choose a barbell around the weight you think you can manage. If it is your first time, always start as low as possible and progress until you find your challenging weight. Place you hands shoulder width apart on the barbell. Starting with your arms hanging straight down and the barbell against your thighs, slowly raise the bar to eye-level. Remember if you need to lean back or swing your torso to raise the weight, you are doing too much weight and need to drop down. You should remain stable at all times. Once the bar is at eye-level, slowly lower to the starting position. Repeat the process. Try 2-3 hard sets of 10-12 reps.
Lateral Deltoid
SEATED DUMBBELL LATERAL RAISE - Choose dumbbells that you think you can manage, and once again, start with as low of a weight as you can and then progress until you find your challenging weight. Sit on a low chair or bench with your arms hanging down at your sides and the dumbbells in your hands. Slowly raise you arms straight out to slightly above shoulder-level. Some people find a slight twinging effect doing this movement. If so, bring your hands slightly to the front when raising them. Once at eye-level, slowly bring your arms back down to your sides. Try to keep your elbows slightly bent at 10-30 degrees throughout the entire exercise. Perform 10-12 reps for 3 sets.
Posterior Deltoids
REAR LATERAL CABLE FLY - Using a cable machine, change out the lower attachment for a dumbbell cable attachment (one handed attachment). Turn sideways so that the cable will travel across your body in front of you. Bend over from the hips until parallel or slightly above parallel to the ground, both legs slightly bent. Be sure to keep your back flat and not rounded. Grab the handle with the hand furthest away. Starting from in front of your body, slowly raise the handle until parallel to the ground. Think of this as an elephant trunk exercise, starting from the pulley start position until straight out from your body and parallel to the ground. Slowly bring the cable back to the start position.
PRODUCT OF THE MONTH:
Glucosamine - Gotu Kola - White Willow Extract Blend
Supports healthy joint function, lubrication and freedom of movement.*
Contains Glucosamine HCL a readily absorbed form of Glucosamine which is one of the major building blocks of articular cartilage and synovial fluid. Gotu Kola helps prevent the breakdown of hyaluronic acid, which is a lubricant and shock absorber in the joints. White Willow Extract as a mild anti-inflammatory.
Normally $34.95 for 90 capsules, this month only you can purchase at 20% off retail and
save $7
(tax still applies).
Also, join and save 20% off all
products, all the time.
Contact me for more information.
*This statement has
not been evaluated by the Food and Drug Administration. This product
is not intended to diagnose, treat, cure or prevent any disease.
Client of the Month -
Parmalee Lemoine
Responsibility:
IAMS Pet Food
Think you are an animal lover and believe in only feeding your pet the best? If the best is Iams, you may be misled.
For more information on Iams abusiveness to animals, visit www.iamscruelty.com. Following is an excerpt of what you'll read:
"For nearly 10 months in 2002 and early 2003,
a PETA investigator went undercover at an Iams contract testing
laboratory and discovered dogs gone crazy from intense confinement
to barren steel cages and cement cells, dogs left piled on a filthy
paint-chipped floor after having chunks of muscle hacked from their
thighs; dogs surgically debarked (vocal cords cut); horribly
sick dogs and cats languishing in their cages, neglected and left to
suffer with no veterinary care.
Iams lied to PETA with promises to improve the conditions for dog
and cats in its contract laboratories. The Iams investigator fought
for six months to have a single cheap, rubber toy placed in each
cold, lonely kennel..."
Click here
for a list of companies that do not test on animals. I
recently started buying
Nature's Balance vegetarian formula which I checked and contains
enzymes to help digestion (a concern in vegetarian formulas).
Another good formula that one client uses is
Flint
River. If you are buying a meat product, check to make
sure the animals used in the food are also treated humanely (such as
free range chicken in a chicken formula).
Vow today to do your part to end unnecessary animal suffering!
Congratulations to Parmalee Lemoine for becoming this month's SUCCESS STAR! She gritted her teeth and began a grueling workout which involves fast all-out sprints, jumping plyometrics, pullups, pushups, you name it! She also started logging her food including tracking calories, fat, and protein because she knows that's the only way to get a true handle on what she is eating.
Even though we haven't tested her bodyfat yet, a little birdie told me last night that her clothes are already fitting better! And I say that regardless of what her weight is, she is a true fighter! I haven't been easy on her and she doesn't complain but keeps on working. Once again, congratulations Parmalee for rising to the challenge!!! You go girl!
If you haven't reached your personal fitness goals, contact me so we can schedule a fitness consultation and get started! In the end, what's more important than your health?
Check out the May calendar and begin to plan your events! Contact me for more information or to RSVP for an event. Look forward to seeing you out there!
FAST NUTRITION:
HoneyBaked
Ham, Potato Salad, Brownie and Coke
2 slices HoneyBaked Ham -
560 cal, 34g fat, 10g sugar, 48g protein
1/2 cup Potato Salad -
220 cal, 13g fat, 5g sugar, 2g protein
Brownie -
290 cal, 13g fat, 29g sugar, 3g protein
Coke -
140 cal, 0g fat, 37g sugar, 0g protein
TOTAL - 1210 cal, 60g fat, 81g sugar, 53g protein eeee!
Turkey Breast with Gravy, Baked Beans, Oatmeal-Raisin Cookie, and Water
2 slices Roasted Turkey Breast -
80 cal, 0.5g fat, 4g sugar, 16g protein
1/4 cup Turkey Gravy -
35 cal, 1.5g fat, 0g sugar, 3g protein
1/2 cup Baked Beans -
150 cal, 2g fat, 12g sugar, 5g protein
1 Oatmeal Raisin Cookie -
149 cal, 7g fat, 12g sugar, 3g protein
Plain Iced Tea (or water) - 0 calories
TOTAL - 414 cal, 11g fat, 13g sugar, 27g protein
Even though the first meal has double the amount of protein, keep in mind 2 things: 1. you can only absorb so much protein at one time (depends but around 30g) and 2. the amount of fat and sugar and calories will guarantee weight gain. Even with the Oatmeal Raisin Cookie (1 only!), the second meal is a much better option. Better yet would be to have a plain salad instead of the cookie.
For more nutritional information, click here.
This month's team explore "fit-together" will be at Horse World Stables. We'll each get our own horse for beginner to intermediate trail ride!
We'll be riding on Saturday, May 29nd. Cost of the ride should be $30+tax although we may get a group discount if enough people show. RSVP by May 7th so we can get an approximate count.
Want to bring a friend? No problem, click here for outside Team Explore memberships!
QUICK RECIPE: Lori's Super Simple Spinach Salad
5 minutes prep
Baby spinach (already packaged and washed)
McCormick Garden vegetable salad toppings (blend includes sesame seeds and artificial bacon bits)
2 Deli roasted chicken breast Note. remove all of the skin and cut up into pieces to put over salad.
Fat free/low fat dressings of your choice (combine 3 in small amounts over salad)
“Spinach is an excellent source of several important vitamins and minerals,” says Teddy Morelock, a professor in the University of Arkansas horticulture department ... A serving provides vitamin A, vitamin C, fiber and folate, a form of B vitamin that is very important in the prevention of birth defects and anemia.
Spinach is also high in a class of antioxidants known as phytochemicals. These compounds have been shown to be very beneficial to humans in protecting cells from damage and in preventing disease, especially degenerative, age-related diseases. (from Delta Farm Press, 10/10/03)
Copyright Diane Merritts 2004
