Incline Prone Dumbbell Row:
Set the bench at a 45 degree incline, and stand facing the back-rest with your chest up and leaning on the bench. Pull your elbows straight up into the air with your arms at a 90 degree angle and squeeze the traps (back) muscles and slowely release. REPEAT
Stability-Ball Jackknife to Shoulder Press:
Begin with your ankles on the stability ball in the modified plank position. Perform a jackknife by rolling the ball towards your hands, squeeze the abs, locked out knees, and make a peak with the hips. When you hit the top of the jackknife, perform a shoulder press and return to the plank position. REPEAT.
NOTE: If the shoulder press is too advanced, you may also perform a push-up after you do the jackknife.
Getting fiber in your diet is neccessary to good health. Most people these days are not getting enough fiber daily. The institute of medicine gives the following daily recommendations:
| Age 50 or younger | Age 51 or older |
|---|
| Men | 38 grams | 30 grams |
| Women | 25 grams | 21 grams |
Here are some reasons why fiber is so important and tips on how to make it happen from day-to-day!
- Fiber helps lower cholesterol levels! Beans, oats, flaxseed, oat bran are some that help lower cholesterol levels by lowering bad cholesterol levels from your body.
- Helps with proper bowel movements. Not only does it help make your bowel movements better, a high-fiber diet can help lower many diseases like of the colon.
- Helps achieve healthy weight! Eating enough fiber daily makes the body feel satied and overeating is less likely. Also it is an "energy dense" food meaning that they have fewer calories for the same volume of other foods.
- Helps control blood sugar levels. This is especially important for individuals with diabetes because it helps maintain healthy blood sugar levels.
HOW TO DO IT!
• Eat more whole-grain breads, cereals, pasta, and rice, as well as more fruits, vegetables, and legumes.
• Eat fruits and vegetables with the peel, if possible. The peel is high in fiber.
• Add legumes—such as lentils and pinto, navy, kidney, and black
beans—to casseroles and mixed dishes.
• Substitute whole-grain flour for all-purpose flour in recipes
whenever possible.
• Use brown rice instead of white rice.
• Substitute oats for flour in crumb toppings.
• Choose high-fiber cereals.
• Choose whole fruits rather than fruit juices.
