THE ART OF MAXIMIZING HEALTHY (ISH) MICROWAVE COOKING PART 1
Sounds like an odd concept, right? I mean healthy and microwave are not usually placed in the same sphere of thought.
With that being stated, I have had to find a way to make peace between those two worlds since I have been living Dorm style for the past 2 years - with a 6 month bout of a kitchen in between.
So here are some different ideas to make decent and affordable meals with only a refrigerator, a bathroom sink and a microwave.
Lets start with the basic items you may want to own - if you do not already. These can be purchased at any local Target or similar type of store. Consider this a shopping list.
1. Good knife
2. Small cutting board
3. 1 -2 sets of cutlery
4. Food storage system. I use the 3 pack of medium sized Ziplock or Glad plastic tupperware because the price is good and if I can't take it with me, it is not a big expense to replace. If you can afford some good glass ones, that is healthier and better.
5. 1 -2 sets of dishes. Make sure they are microwave safe. Again Target has good ones for pretty cheap.
6. 1-2 coffee cups (ceramic)
7. Dish soap and a sponge. This seems pretty self explanatory.
Next time I will give you a list of basic food items that will give you freedom to enjoy your meals, save money and keep calories to a manageable number.
www.sonieshine.com
Sunday, June 23, 2013
Friday, March 11, 2011
The TAO of sets and reps
The TAO of Sets and Reps ...
It sounds like a simple task. 8 reps, 3 sets and go, right? Truth of the matter is this is not a cut and paste as it seems.
If you are interested in a PERSONAL plan, sets and reps need to be analyzed to gain the most benefit in the shortest micro-cycle.
Let’s take a quick and basic look into the TAO of sets and reps.
Start from the basic plan of what types of exercise you – or your client is going to perform.
8-10 reps and 3 sets may be a good – albeit generic – decision but lets take a further look into the principles of deciding proper repetitions based on resistance, the muscle group being used and the rest of the workout plan.
If you plan on only using a specific muscle set for one exercise, than feel free to burn out the muscle group. If you want to use it again for something else (for example: the tricep, which needs to be active in almost all movements) think about a safer method of working to a potential max without excess lactic acid.
Some basic iFit rules of thumb to use when determining Sets and Reps:
1.
How many other types of movement sets will this muscle group need to perform in?
2. How long has this particular movement been in the workout plan?
3. What needs to happen to incur muscular fatigue without compromise?
4. What is the rest of the weeks plan for this individual?
5. Is this an athlete specific drill?
Since this is not a forum where you can get personal with each person – I will try to be as inclusive as possible.
If this is the first in a group or circuit to engage these muscles, then medium reps and sets at a lighter load.
Say these muscles will not be used again during the workout then more reps more sets and a heavier load would work.
During circuits with multiple muscle engagement try to include more reps, more sets and lighter load.
The right mix:
To help determine your load and rep/set plan, a good method of testing your client is not to tell them you are checking their muscular fatigue zone.
Chose a day that they seem to be on their game and return to a comfortable exercise, such as a squat, push up or tricep pull down.
Execute a moderate set that, depending on your client, may range from 6 – 12 reps. Ask them, how do you feel and what do you feel?
If they seem to be in a good place and telling you about their date last night exuberantly, perhaps you need more reps or a different load.
By the third set if there is no muscular fatigue, there needs to be adjustment to form or level up the progression.
When you have leveled up the progression, go back down to fewer sets and reps. Its pretty logical.
This is a type of log you can keep of you so choose...
To TAO or not to TAO. That is the question.
When things get a little bit sticky is in sports performance or special populations. This will depend on the athlete and specific sport they practice. Another factor is where they are in their cycle. Another topic for a different day.
Safety first!
Check a lower rep/set/load variable before going into heavier fatigue. If you do not know the endurance or are not accustomed to resistance based movement, it is better to be safe than sorry. Like trying to get up off of a chair the next day needs to be in your plan.
Please remember to always ask your physician before engaging in a new sports activity or workout plan. Always consult with a professional in the training field to enhance your personal workout.
iFit Modular Fitness Sytem by Sonie Lasker - The Assisted Squat
There are so many different view points on performing a Squat. Many are correct, some are even functional and a few transcend to efficient.
For an exercise to be considered an iFit Modual, it needs to be all of the above as well as scientifically sound and safe with reasonable progressions. Oh, and it needs to multi-task.
So lets take a closer look at the anatomy of an Swiss ball assisted squat.
Squat by iFit Standards:
Works the quadriceps and hamstrings (your legs), Gluteus maximus and minimus (your butt), and Transverse Abdominus, Rhomboids, Trapezius, and Erector Spinae (The elusive Core, you know - it holds you together).
If you execute the leg flexion and extension without engaging by INTENT the rest of these muscles, yeah my friend - those will not be getting any workout. Take charge of your own body and gain more results in less time!
Safety first!
The first things that to be considerate of is the person who intends to execute this movement.
Always check with your physician before trying out a new program.
Make sure the movement is level appropriate.
For iFit-PRO - If your client has any knee, ankle or back issues it may be best to work on Progressive Squats.
The iFit-Standard Swiss Ball Assisted Squat.
You will need to have a fully inflated resistance ball. That may sound a little bit silly, however on numerous occasions at a clients home or gym there is only to be found a saggy, unhappy ball.
We like our balls firm, thank you very much!
Get Ready
Find yourself a nice place on a wall where you have room to move and the ball will not fall into a hallway during your Squat, thereby leaving you in an uncomfortable heap on the floor. Yeah - not a good thing, trust me.
Place the ball on the wall and lean up against it.
*** you want the BELLY of the ball (the largest part, right? - yes.) at the curve of your spine.
Next step is to measure the distance of how far your feet need to be in front of you. This is different for everyone, since every person has different length legs. Training is PERSONAL and needs to be accurate for each person executing the movements.
When you execute the movement, you should see a nice 90 degree angle at your hips and also at the knee.
*** If your KNEES are further out than your FEET you are doing damage to your knees. Think Physics!
Now that you have a good position, roll your shoulders back and down, then create some internal muscle flexion and we are ready to go.
Get set ...
While inhaling, lower yourself at a moderate (that means NOT FAST) pace to the 90 degree angle.
*** If you feel any pain or serious discomfort, decrease the Squat. (You know, don't go down so low.)
Next engage your core (Squeeze your butt and tighten your tummy and squeeze your lats) and on an exhale come up from the squat leaving a 5 degree angle of flexion in the knee joint.
IMPORTANT!!! If you come up to a straight knee position, you have given the muscle a chance for rest and pushed you entire body weight into the knee joint. Neither of those are good. So when you execute ANY movement with resistance designed for muscular hypertrophy, keep that principle in mind.
Never give the muscle a chance to rest. It means you are doing twice the work for 40% of the result. Yeah - not too high on the efficiency or safety scale it you straighten a joint with some resistance on it. NO BUENO!
Go!!!
So now repeat that 8 - 15 times depending on your level of fitness. You can do 1 - 4 sets.
For more information on how to determine your sets and reps, come back soon.
For more information about how to create a circuit drill with anaerobic benefits, come see us again.
www.sonieshine.com
iFit Modular Training Systems and iFit-PRO - by Sonie Lasker
For an exercise to be considered an iFit Modual, it needs to be all of the above as well as scientifically sound and safe with reasonable progressions. Oh, and it needs to multi-task.
So lets take a closer look at the anatomy of an Swiss ball assisted squat.
Squat by iFit Standards:
Works the quadriceps and hamstrings (your legs), Gluteus maximus and minimus (your butt), and Transverse Abdominus, Rhomboids, Trapezius, and Erector Spinae (The elusive Core, you know - it holds you together).
If you execute the leg flexion and extension without engaging by INTENT the rest of these muscles, yeah my friend - those will not be getting any workout. Take charge of your own body and gain more results in less time!
Safety first!
The first things that to be considerate of is the person who intends to execute this movement.
Always check with your physician before trying out a new program.
Make sure the movement is level appropriate.
For iFit-PRO - If your client has any knee, ankle or back issues it may be best to work on Progressive Squats.
The iFit-Standard Swiss Ball Assisted Squat.
You will need to have a fully inflated resistance ball. That may sound a little bit silly, however on numerous occasions at a clients home or gym there is only to be found a saggy, unhappy ball.
We like our balls firm, thank you very much!
Get Ready
Find yourself a nice place on a wall where you have room to move and the ball will not fall into a hallway during your Squat, thereby leaving you in an uncomfortable heap on the floor. Yeah - not a good thing, trust me.
Place the ball on the wall and lean up against it.
*** you want the BELLY of the ball (the largest part, right? - yes.) at the curve of your spine.
Next step is to measure the distance of how far your feet need to be in front of you. This is different for everyone, since every person has different length legs. Training is PERSONAL and needs to be accurate for each person executing the movements.
When you execute the movement, you should see a nice 90 degree angle at your hips and also at the knee.
*** If your KNEES are further out than your FEET you are doing damage to your knees. Think Physics!
Now that you have a good position, roll your shoulders back and down, then create some internal muscle flexion and we are ready to go.
Get set ...
While inhaling, lower yourself at a moderate (that means NOT FAST) pace to the 90 degree angle.
*** If you feel any pain or serious discomfort, decrease the Squat. (You know, don't go down so low.)
Next engage your core (Squeeze your butt and tighten your tummy and squeeze your lats) and on an exhale come up from the squat leaving a 5 degree angle of flexion in the knee joint.
IMPORTANT!!! If you come up to a straight knee position, you have given the muscle a chance for rest and pushed you entire body weight into the knee joint. Neither of those are good. So when you execute ANY movement with resistance designed for muscular hypertrophy, keep that principle in mind.
Never give the muscle a chance to rest. It means you are doing twice the work for 40% of the result. Yeah - not too high on the efficiency or safety scale it you straighten a joint with some resistance on it. NO BUENO!
Go!!!
So now repeat that 8 - 15 times depending on your level of fitness. You can do 1 - 4 sets.
For more information on how to determine your sets and reps, come back soon.
For more information about how to create a circuit drill with anaerobic benefits, come see us again.
www.sonieshine.com
iFit Modular Training Systems and iFit-PRO - by Sonie Lasker
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