A Self-Worth Reality Check

In a perfect world my sense of self-worth would be derived from a compilation of intellectual, moral and physical achievements. And it is, much of the time. However, ever so often I lose sight of the big picture and look to the reflection in the mirror for personal evaluation. And that’s when it all goes south. Prior to my last vacation, I got caught up in a myopic feeding frenzy of self-degradation. The reason? Swimwear. Shopping for swimwear is typically an unpleasant task, but shopping for a bathing suit in January when the last of the holiday season lingers around …

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Get Your Brooks Running Stride Signature (and Win a Pair of Shoes!)

When you shop for running shoes, how do you narrow down your choices? You might have a go-to brand, and, of course, you should always try them on and make sure they feel good on your feet, but beyond that, do you know what type of shoe you should be running in? Short of going into a running specialty store and getting an evaluation from an expert, do you know how to figure it out? One of the reasons we love being brand ambassadors for Brooks Running is because they’re always coming up with ways to help us all run a little happier, …

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Sweet and Smoky Roasted Chicken With Beans

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Ingredients

• Olive oil cooking spray
• 1 tablespoon raw honey
• 2 ½ teaspoons safflower oil, divided
• 2 teaspoons fresh lime juice plus 1 teaspoon fresh lime zest, divided
• ¼ teaspoon plus 1/8 teaspoon chipotle chili powder, divided
• ½ teaspoon salt, divided
• Pinch freshly ground black pepper
• 4 bone-in, skinless chicken breasts (about 2 ½ pounds total)
• 1 small red onion, finely chopped
• 1 tablespoon minced fresh garlic
• 1 tablespoon finely chopped seeded jalapeño chile pepper
• 1 tablespoon unsalted tomato paste
• 1 (15-ounce) can unsalted pinto beans, drained and rinsed
• 1 cup low-sodium chicken broth
• 3 tablespoons finely chopped fresh cilantro leaves, divided

Directions

1. Preheat oven to 400°F. Line a large rimmed baking sheet with foil, and mist with cooking spray.
2. In a small bowl, combine honey, 2 teaspoons oil, lime juice, ¼ teaspoon chili powder, ¼ teaspoon salt and black pepper.
3. Using paper towels, pat chicken dry and place on prepared sheet. Brush chicken evenly with honey mixture. Roast for about 30 to 35 minutes, turning over halfway, until golden brown and chicken reaches 165°F when tested with an instant-read thermometer inserted in the thickest part. Remove from oven, cover and let rest for 5 minutes. Using tongs, turn chicken to dip both sides in caramelized juices on sheet. (Alternatively, use a brush to brush on juices.)
4. Meanwhile, in a medium-size saucepan on medium heat, heat remaining ½ teaspoon oil. Add onion, garlic, jalapeño, remaining 1/8 teaspoon chili powder and remaining ¼ teaspoon salt. Sauté until onion is soft, about 5 minutes. Add tomato paste, and sauté for 1 minute. Add beans and broth, and bring to a simmer on medium-high heat. Cover, reduce heat to low, and simmer for 25 minutes more. Stir in lime zest and 2 tablespoons cilantro.
5. Divide beans among shallow bowls, and top each serving with 1 piece of chicken. Drizzle any remaining juices from baking pan over chicken, and sprinkle with remaining 1 tablespoon cilantro.

Source: Sweet & Smoky Roasted Chicken and Beans – MyFitnessPal

Image Credit: Sweet & Smoky Roasted Chicken and Beans

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Black Bean and Spinach Baked Taquitos

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Ingredients

• 12 small Corn Tortillas
• 4 ounces Colby & Monterey Jack Cheese, shredded
• 10 ounces package of frozen Spinach
• 1 can (15 oz) Black Beans, drained and rinsed
• 2 medium hot house Tomatoes (approx. 2.5″ in diameter), chopped
• 1 tablespoon Taco Seasoning
• ½ teaspoon Salt (omit if taco seasoning contains salt)
• 1 teaspoon Oil (or cooking spray)

Directions

1. Preheat the oven to 450 degrees. Spread the corn tortillas on 2 baking sheets and distribute the shredded cheese evenly on top. Bake for one minute until cheese is melted.
2. Cook frozen spinach per package instructions. Combine drained spinach with black beans, chopped tomato, taco seasoning, and salt if needed and stir well.
3. Divide the filling between the 12 tortillas, rolling them up and placing the taquitos seam side down on 1 baking sheet. Press them up against each other so they don’t unroll. Brush or spray the tops with oil to encourage browning.
4. Bake the taquitos for 10 minutes until the tops have browned a bit and the tortillas are crispy.

Source: Black Bean & Spinach Baked Taquitos – MyFitnessPal

Image Credit: Black Bean & Spinach Baked Taquitos

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Improve Your Core Muscles – No Crunches Required

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The vast majority of core work outs focus on getting a six-pack. In reality, however, your core contains many important muscles which have need to be worked out as well. When we say core, we mean your abdominals, lower back and hips – all essential elements for power and strength.

By making sure you work on this important area, you’ll be creating symmetrical curves in your torso, which makes your shoulders look much larger, and even helps fitting in smaller sizes of clothing. Best of all, you’ll be able to get these benefits while performing easy moves – no crunches required.

Incorporate these three simple moves in your weekly routine, or do them as a standalone workout – three sets of about 12 to 15 reps after another body part should be enough.

Leg Lowering

• Setup: Begin by lying face up on a mat. Extend your legs straight up, so that they’re perpendicular to the for, over your hips. Place your hands by your sides. Let your shoulders lift slightly off the ground, but don’t lose neutral spinal alignment. Make sure you don’t jut your head forward – you may want to imagine you have to keep a “double chin” as you perform the exercise.
• Moving: With your legs kept straight and together, lower them slowly until they’re approximately six to twelve inches off the floor. Lift them back up slowly.
• Do it Correctly: When your back begins arching off the floor, it means you have reached the lowering limit.

Side Plank Hip Hike

• Setup: Lie on your side, keeping your ankles and legs stacked. Place your elbows right underneath your shoulders, then come up onto the arm. Lift your hips aligned with your head, and feet, and lying your opposite hand on your hip.
• Moving: Now, lift your hips as high as you can, toward the ceiling. Pause, and return to neutral side plank position. Do all the reps on one side before you switch.
• Do it correctly: In order to maintain form, practice these in front of the mirror, making sure you don’t go too low when you return to the initial position.

Heel Drive

• Setup: Start by lying face up, with legs perpendicular to the floor directly over your hips. Flex your feet, and bend at the ankles. Move your toes toward shins – this movement is called dorsiflexion. Place both hands by your sides.
• Move: With your legs as straight as you can keep them, drive both heels up, toward the sky. Lift your hips and lower body off the floor a few inches. Do not allow feet to move towards your head, they should go straight up. Lower slowly to the beginning, a vertebra at a time, and start again right away.
• Do it Correctly: With each rep, as your hips begin leaving the ground, press into the floor with both hands. This will help maintain control and balance.

Closing Thoughts

Don’t be fooled by what most people think – it’s perfectly possible to work your core muscles without having to do harsher exercises such as crunches. In fact, these three moves are example of a workout

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Health Benefits: Pea Protein

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Do you want to shed fat without relying on animal-based products? If so, you will find more choices than ever before for plant-based protein supplements to help you achieve your goals.

You can get all of the protein that you need from plants and plant protein supplements. It is likely you have noticed that whey and casein, both milk products, are the primary source of protein supplements on the market. Fortunately, even if you are a vegan, you can get all of the protein that your body needs through plant supplements. This will help you lose fat and sculpt your body.

The health benefits of pea protein make it a popular choice for vegan athletes. However, there are also those who choose them because they are searching for products that are GMO-free or due to a dairy intolerance. The majority of pea protein supplements on the market do not contain GMO ingredients. This protein isolate is highly digestible and is usually more than 80 percent protein. A serving of 30 grams will generally contain about one of fiber and two in fat. The product is high in glutamine and arginine. Additionally, the 2:1:1 ratio of leucine to valine and isoleucine is perfect for the branched-chain amino acids.

Timing

All supplements come with guidelines and you need to review the ones with yours for maximum effectiveness. This menu will provide you an introduction to what you need. When planning your training schedule, it is important that you take supplements at the appropriate time.

• Breakfast: Include a scoop of powdered protein supplement into your morning hot cereal. You can choose soy, hemp pea or whey. During the night, your body goes through muscle wasting known as catabolism due to not eating. This will help to curb it quickly.
• Pre-workout: Before each workout, you need to have a protein shake to provide the protein your body needs. You can use more than one type to maximize the benefits, just do not use too much total. Whey enters your system rapidly whereas casein will provide longer-term release. For an added boost to your shake, include another protein source with medium digestibility such as an egg, nut butter or soy product.
• Post-workout: After your workout routine, your muscles are craving amino acids to aid in muscle building. Just as the types of protein you use before the workout can be combined for maximum effect, so can your post-workout drink. While whey is great for an instant hit to your system, including those that take longer to break down will give you the most gain from your routine.
• Before Bed: Include a scoop of protein in fat-free milk.
• Meal Replacement: While you need to eat real meals, you may not be able to once in a while. In this case, look for a protein powder blend that you can use for these occasions.

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Ultimate Back Blast Routine

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You have more knowledge about strength training than expert contestants on Jeopardy know about Shakespeare. However, despite all of your knowledge about fitness, you still might know not that you are actually doing more harm with some of your preferred back moves than good, which can strip your results away and possibly put you in danger of harming your back.

Fortunately, we are here to assist you. Keep reading to learn more about what the common mistakes are that are related to the four most popular back-building exercises in addition to the solutions to correct them. Once you are clear on those, you are ready to try out our back-boosting workout.

After you have become thoroughly familiar with those back-building blunders, then you have the confidence you need in order to take on this effective but challenge back program. Do it two times a week on nonconsecutive days and prepare to turn some heads in under one month.

Exercises

Barbell Bent-Over Row

• Muscles Targeted: rear deltoids, biceps brachii, trapezius, rhomboids, latissimus dorsi.
• Blunder: Rounded back
• Due To: Improper starting position
• The Breakdown: According to Mike Hanley, CSCS, who owns the New Jersey-based Hanley Strength Systems, many individuals pick up the bar from the ground, round their back, and reach their arms and rotate their scapulae forward. As they are rowing, they remain like that.
• How To Improve: Begin with the bar placed on the rack rather than the floor.Rachel Cosgrove, CSCS, who is a co-owner of the Southern California-based Results Fitness, says that you should next get into a ‘shortstop position.’ Your back should be straight, your chest should be high, your hips low and your knees bent.
• Set Up: Stand while keeping your feet apart at hip-width, and use an overhand grip at shoulder-width on the barbell. Bend forward, while keeping your back straight, until your torso is at a 45 degree angle to the floor. Tighten your abs and draw together your shoulder blades.
• Action: Drive your elbows back and up to smoothly pull the bar. Also keep your arms to your sides close in order to avoid using momentum. At peak contraction, pause for one count. Then return to your starting position slowly.

Wide-Grip Pulldown

• Muscles Targeted: rear deltoids, trapezius, rhomboids, latissimus dorsi
• Blunder: Leaning back too far when pulling the bar down
• Due To: Excessive weight
• Breakdown: According to Cosgrove, whenever too much weight is used, you begin pulling using your entire body rather than your back muscles being targeted. In addition, excessive weight pulls your arms out of the proper position, which causes you to push back your elbows and round your shoulders.
• How To Improve: In order to lighten the weight, your shoulder blades should be pinched together and your focus should be on moving the bar towards your collarbone instead of your thighs. Cosgrove also adds that at all times you should keep your elbows under the back, and not backward or forward.
• Set Up: The bar should be held with an overhand grip that is wider than shoulder-width. Your thighs should be secured underneath the pads. Slightly lift your chest and retract your shoulder blades.
• Action: Smoothly pull the bar towards your chest, keep your chest lifted and drive your elbows down. Once the bar almost touches your collarbone, and then to start, reverse your actions.

Seated Cable Row

• Muscles Targeted: latissimus dorsi, trapezius, rhomboids
• Blunder: Pulling the weight be seesawing back and forth
• Due To: Use of momentum and weak core muscles
• Breakdown: Hanley says you need to have a strong core in order to stabilize yourself while you are rowing. If you use too much weight or your abdominals aren’t strong enough, it places you at risk for injury or spinal strain.
• How To Improve: Cosgrove says, imagine somebody’s knee is in the middle of your back and is demanding that you sit up straight, and then lift your chest and engage your core as you are drawing the handle in. Keep your reps slow and reduce the weight.
• Set Up: Sit at a row machine and use a neutral grip (with your palms facing one another) on a V-handle. Make sure to sit up tall, lift your chest, draw back your shoulder blades with your knees bent slightly.
• Action: Your shoulders should be kept back and your torso steady as you are drawing the handle towards your stomach, with your elbows driven back and arms close with your side. The pause, and reverse slowly.

One-Arm Dumbbell Row

• Muscles Targeted: trapezius, rear deltoids, rhomboids, latissimus dorsi
• Blunders: Torquing and/or twisting of upper body and torso
• Due To: Excessive weight
• Breakdown: The fact that you adapt a lean while you are hoisting a dumbbell that is too heavy doesn’t just have an awkward appearance – it can be very dangerous as well. According to Cosgrove, when you twist you may end up using your trapezoids more than your lats. That can also put your spine and lower back in danger. Another factor is speed. You will be using momentum as well, which detracts on how effective the move is.
• How To Improve: Use a lighter dumbbell and perform the exercise while you are facing a mirror. That way you can watch your form. Hanley offers this trick: Think of your shoulder blades tuck in your back pockets, draw them back and down, before you do the row. That will put them in the correct position and more back muscles will be engaged.
• Set Up: Put one knee and hand onto a flat bench. In your other hand hold a dumbbell, Your palm should be acing in and your harm hanging down straight. Draw your shoulder blades into together towards your spine and flatten your back.
• Action: Your elbow should be driven up as you lift the weight towards the side part of your rib cage. Keep your arm into your body close. When you get to the top of the motion, make sure that your shoulders are square. Pause one count, and then lower slowly.

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