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.
- 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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Olympic lifts are technical and hard to learn. Olympic lifts are great for overall body strength and will help torch calories. If you want to start doing them, start with the CLEAN PULL (aka high pull) and JUMP SHRUG. They will work the muscles that are in all Olympic lifts, giving you the same benefits with lower degree of difficulty by eliminating the complicated “catch” phase. Give ‘em a try and enjoy the results!
- Start in a push-up position.
- Walk your feet toward your arms as far as possible, butt up in the air.
- Keep arms and legs straight.
- Bend your elbows to lower your head toward the ground, stopping just before it touches the ground.
- Press back up.
- Put as much weight onto the hands as possible without toppling over.
- Don’t let your elbows move outward, keep them in an imaginary plane glued to your sides.
- Keep shoulder angle as open as possible, think pressing overhead, but upside down.
- As you get stronger raise your legs on a box, chair, ball, or suspension trainer.
Running backwards, a.k.a. reverse running, retro running, or retro locomotion, is a retro movement (the reverse of any normal movement). It’s popular in Japan, China, and Europe. The Japanese and Chinese have been walking or running backwards for thousands of years as part of their daily exercise. It was adopted in Europe in the 19th century. Where they now have backwards races from short sprints all the way up to marathons.
Why Run Backwards?
Backward running will strengthen the opposing muscle groups that you normally work when running forward. Forward running puts a lot of pressure on the hamstrings and knees. Backward running will strengthen your calves, quads and shins to balance your muscular strength. This is why it is used in rehabilitation programs for recover from back, hip, groin, hamstring, ankle, shin splint syndrome and Achilles’ injuries. It also allows those who suffer from arthritis to keep fit with less pressure on the knees.
Running backwards requires more effort in terms of movement because it is more difficult to move from one point to another. It has been said that taking 100 steps backward walking is equivalent to 1,000 steps forward, and that going backward burns a fifth more calories than running forward. Not only is this great to enhance weight loss, but for those who are busy, going backward burns more calories in a shorter period of time. It may help improve your times when you’re running forward.
Your posture will also improve. Many runners will slouch, drop their head, and lean too far forward. This is especially true when runners are tired, and often results in lower back pain. But with backward running, you will naturally keep your back straight as you move. The added benefit to running with straighter posture? You will work your core abdominal muscles as well.
Even though there are many good reasons to run backward, there are also risks that you should be aware of. The most obvious problem is that you can’t see what potentially dangerous objects are in your path. You can turn your head to look over your shoulder, but this will slow you down and may strain your neck. Some of the most prevalent dangers are tripping, stepping into a hole or dog poop, and running into stationary objects such as signs or parked cars.
Incorporate backward running into your regular routine to lessen the stress on the body that forward running causes and you will keep your workouts fresh and exciting.
Getting Started with Backward Running – The Basics:
- Start slowly. As with any new activity you will be using different muscles which must be conditioned gradually. Begin by walking backward and as you get more comfortable, begin to jog.
- Choose the terrain carefully. You want smooth terrain or even a treadmill with handrails for support. Find a quiet or low traffic area. Since you can’t see where you are going, make sure you won’t run into anyone or anything.
- You can also try backward running or walking on a treadmill. Start very slowly and gradually increase your speed.
- Do not perform backward running on a busy walking / bike path, for example. Not only will you be a danger to everyone else, but you will get a lot of mighty odd stares and comments.
- Alternate sides when looking back over your shoulder to prevent neck cramps.
- Work out with a forward-walking / running partner, if possible.
- Limit your backward training sessions to two per week.
- Start with about 60 seconds of backward running followed by 60 seconds of forward walking and repeat about 5-10 times.
So, you say you don’t have the time to exercise. I doubt that. We pack our days with meaningless tasks, here’s a way to find the time…
LOG OFF THE SOCIAL NETWORKS
People average seven hours a month on the social site. Do the math and it works out to 105 minutes each week, or 15 minutes every single day. You don’t have to banish FB, but limit it to two short sessions a day.
When someone (not your boss) asks you to do something you don’t have time for, say, “I’m sorry, I can’t”—and feel the freedom wash over you.
Trying to do too many things at once often means getting nothing done. Pick an item from your to-do list, and do it and only it. Each task will get done faster when it gets your full attention.
RECORD YOUR TV SHOWS
An hour-long TV show contains just 40 to 42 minutes of real content–the rest is commercials. Invest in a digital TV recorder so you can free up time to pursue more healthful activities, like 15-minute workouts.
DON’T BE A NEAT FREAK
Is it really all that important that your apartment is spotless? Stop wasting precious potential gym time polishing picture frames.
BUY YOURSELF SOME TIME
Pay for services that suck up tons of time. Before you pooh-pooh the idea of hiring a cleaning service, sit down and do a little math. When you think of the few hundred bucks you blew on shoes and all the time you’ve spent scrubbing the tub, you may want to reconsider your expenditures.
PUT IT IN INK
Schedule an appointment. If you had scheduled a doctor’s appointment, you wouldn’t miss it would you? How about that important business meeting? Of course not. You find time for everything on your calendar because it’s there in black and white. Block out your workouts as you would work appointments.
SET A TIMER
All the little things you plan to do for just a few minutes—surfing the Web, cleaning the fridge—can suck away hours. Keep a kitchen timer nearby. When you start a task, set it for 15 minutes. Then stop when the bell rings.
PICK UP THE PHONE
It can take 15 e-mails or texts to accomplish what you could do in a 40-second phone call.
GET UP 15 MINUTES EARLIER
The most nocturnal of night owls can roll out of the sack just 15 minutes earlier. Even if you don’t use that extra time for your workout, you’ll get to the office sooner than usual, so you’ll be more likely to take that 15 minutes for yourself later in the day.