May 26, 2007
Topic:
Shoulders for Strength and Injury Prevention
One of the most common injuries in weight lifting occurs in the deltoid, or your shoulders. Although considered a ball and socket, much like the hip joint, the shoulder joint is not nearly as encased as the hip joint. This allows for more mobility but also more susceptibility to injury. Surprisingly, most shoulder injuries are not the result of muscle pulls or tears but rather, they are likely the result of tendon inflammation due to poor technique or overuse. Having said that, tendon inflammation, left untreated or un-rested, can lead to calcification of the rotator cuff. (These are muscles responsible for holding the shoulder in place!)
Here’s a great exercise to strengthen the rotator cuff:
Kyle will demonstrate the Side Raise
Now one of the most common shoulder injuries occurs during a bench press type exercise. Here’s a good way to reduce rotator cuff stress on many people’s favorite exercise.
*Beth will demonstrate the Vertical Grip Bench Press.
And finish off with the best all-around shoulder exercise:
The Military Press
Question from viewers:
Allen
Is there any foods that speed up fat loss?
Yes, it’s what many experts call the thermic effect of feeding. Certain foods, specifically protein takes your body more energy to digest compared to carbohydrates and fats. Including high quality proteins such as eggs, fish, chicken or lean beef can actually help you lose body fat.
Kathy
I LOVED your chip recipe! Do you have any desserts that are healthy?
One of my favorites is Banana Nut Bread
Banana Nut Bread
Ingredients:
2 cups whole wheat flour
¾ cup Splenda
¾ tsp. baking soda
½ tsp. salt
2/3 cup chopped pecans
4 very ripe bananas
1/3 cup plain, unsweetened yogurt
1/3 cup buttermilk
4 tbsp. Smart Balance cholesterol reducing butter spread, melted
2 eggs
2 tsp. vanilla
Preheat oven to 350 degrees. Spray loaf pan with nonstick spray. Combine dry ingredients (and nuts) in small bowl. In large bowl, mash bananas and add the rest of the wet ingredients. Stir to combine. Add the dry ingredients to the wet and stir until just combined being careful not to over mix. Pour into loaf pan. Bake at 350 degrees for 50-55 minutes.
To make muffins, use a muffin pan and bake at 350 degrees for 20-25 minutes.
Serve warm!!
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