Am I Too Sick to Workout?

With flu season upon us, this is the question you may be asking yourself.

Are your symptoms above the neck? Headache, runny nose, or scratchy throat. Lace up your sneakers, it’s safe to workout. Actually, it could help you recover faster. Just keep the intensity low to moderate, you don’t want to overdue it your body needs to repair itself. Listen to your body. It will let you know if you’re over doing it. If you fatigued and knocked down, take a day or two off. If you do go workout, please wipe down any equipment you use with antiseptic spray after you’re done using it, go to the gym during non-peak hours, and don’t forget your towel to wipe up your sweat.

Are your symptoms below the neck? Coughing, achy muscles, chills, fever, vomiting, diarrhea, or upset stomach. If you have any of these symptoms you should not workout. You’ll be doing more harm than good. The stress of rigorous exercise will make your illness worse. Drink plenty of water, try to drink three quarts of water.

If you take a break from exercising for a couple of days it’s ok, the gym will still be there when you’re back on your feet. When you do return, only exercise half your usual time, as you start to work out again. Becoming easily fatigued may be a sign that you are not fully recovered and may be resuming exercise too soon.

Squat Clean

MUSCLES USED

• Arms
• Back
• Core
• Legs
• Shoulders

START POSITION

• Stand behind a loaded barbell with your feet shoulder width apart and shins touching the bar.
• Squat down and grasp the bar with an overhand grip, arms straight.
• Back is flat with chest up and shoulder blades squeezed together.
• Brace core.

MOVEMENT

• Lift the bar off the ground by extending your knees and hips at a medium pace.
• As the bar clears your knees, explosively extend the hips, knees, and ankles, immediately explosively shrugging the shoulders followed by the elbows.
• When the body is fully extended (up on your toes) and elbows reach maximum height, simultaneously pull the body under the bar by rotating the elbows underneath the bar and forward (bar resting on your shoulders, chest and elbows up), dropping into a deep squat.
• Extend your legs and hips to stand up to a fully erect position.
• Return to start position and repeat to finish number of reps in your set.

GENERAL POINTERS

• When dropping into the squat, your thighs should be at least parallel to the ground.
• Movement should be fluid and smooth.
• Maintain good posture throughout the lift.
• If you lose core activation before set number of reps, terminate the movement.

FOODS YOU SHOULD BE EATING PART 4 of 6 – HERBS, SPICES, & CONDIMENTS

Cumin: decreases allergy symptoms, reduces heartburn, improves digestion, good source of iron, magnesium, potassium, and calcium.

Ginger: helps digestion, improves circulation, effective antiviral agent, boost immune system.

Parsley: detoxification properties, deactivates many carcinogens, builds blood, anti-inflammatory, potential anticancer fighter.

Turmeric: anti-inflammatory, relieves arthritis, positive effect on cholesterol, may prevent Alzheimer’s.

Next week MEATS, POULTRY, FISH, & SEAFOOD

Grilled Salmon

PREP 15 mins
COOK1 6 mins
READY IN 2 hrs31 mins

6 servings

Ingredients

1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Directions

1. Season salmon fillets with lemon pepper, garlic powder, and salt.
2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.
3. Preheat grill for medium heat.
4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

WOW – 121126

Use a 40- to 80-lb. sandbag and a standard basketball court for the sandbag shuttle run. Sprint down and back for the length of the court without a sandbag, then pick up the sandbag and repeat another sprint. Run another shuttle without the sandbag and then finish by carrying the sandbag for one more shuttle.

Double under is an exercise done with a jump rope in which the rope makes two passes per jump instead of just one.

Carrot Cake Smoothie

1 serving of vanilla Vega sport performance protein or whey protein
1 cup coconut milk
1/2 cup steamed chopped carrots
1/4 cup fresh or frozen pineapple chunks
1/4 banana
1 Tbsp. natural almond butter
1/4 tsp. ground cinnamon
1 cup of kale
1 cup ice
under 400 calories

WOW – 121119

 

 

WOW – 121115

Take a deck of cards and shuffle them well. Perform exercises based on each suit. The suit will determine the type of exercise while the value of the card will determine your reps. Numbered cards are as valued, face cards are 10, and aces are 11.

What’s your time?

Benefits of Strong Shoulders

Strengthening the weak muscles that surround the shoulder joint reduces the risk of injury, be it a dislocation or torn rotator cuff. Having strong shoulder muscles make it easier to move your arms with power, i.e. lifting, pulling, throwing or swinging.

Penne Arrabiata with Flaked Cod

Serves 4

Ingredients

• 1/4 cup(s) olive oil
• 2   cloves garlic, minced
• 3  cup(s) canned crushed tomatoes in thick puree (one 28-ounce can)
• 1   large tomato, peeled and chopped
• 1 3/4 teaspoon(s) salt
• 1/2 teaspoon(s) dried red-pepper flakes
• 1  pound(s) cod fillet, cut into 1-inch chunks
• 3  tablespoon(s) chopped fresh parsley
• 1  pound(s) penne

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Directions

1. In a large saucepan, heat the oil over moderate heat. Add the garlic and cook, stirring, for 1 minute. Add the canned tomatoes, fresh tomato, salt, and red-pepper flakes and bring to a simmer. Simmer the sauce until thick, about 30 minutes.
2. Add the cod and 2 tablespoons of the parsley to the sauce. Bring back to a simmer and continue simmering until the fish is just done, 1 to 2 minutes. Break the fish into small pieces with a spoon.
3. Meanwhile, in a large pot of boiling, salted water, cook the penne until just done, about 13 minutes. Drain. Toss with the sauce. Top the pasta with the remaining tablespoon parsley.
4. Variation: To make this dish without a trip to the fish market, substitute two six-ounce cans of drained tuna for the cod. Stir it into the tomato sauce and warm for about a minute before tossing with the pasta.
5. Test-Kitchen Tips: To peel the fresh tomato quickly, make double use of the pasta-cooking water. Bring a pot of water to a boil, core the tomato, and drop it into the water for fifteen seconds. Using a slotted spoon, remove the tomato from the water, peel, and chop it. Then you’ve got boiling water ready for the pasta.
6. Wine Recommendation: The adage is white wine with fish, but the tomatoes in this sauce call for a red instead. Try a sprightly Lago di Caldero or an easier-to-find Valpolicella.