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4 Effective Stretches for Leg Day

leg-day-stretches

By Dr. Thomas J. Kleeman, MD and Anne Talbot-Kleeman, RN, Certified Fitness Professional for TheDoctorsWorkout.com.

Leg stretches are an essential way to maintain flexibility and avoid common lower body injuries. If you enjoy biking or jogging, it is especially important to pay attention to protecting the commonly injured areas such as the hips, knees, and ankles, resulting in injuries like hamstring strain, calf strain, patellar tendinitis, and Achilles tendinitis. These injuries can best be prevented by a dynamic warm-up and saving stretching exercises to follow your exercise once the muscles are warmed up. Here are a few of the most effective leg stretches:

HAMSTRING STRETCH

hamstring-stretches

This important stretch can be done in several positions. One technique involves standing on one leg while putting your heel on an elevated surface like a bench or chair. Keep the elevated leg straight and lean into the knee, bending at the waist. You will feel the pull in your hamstring. Hold the position for 10-20 seconds and repeat on the other leg.

Another way to do the stretch is to lay on your back with one leg straight out on the floor and the other flexed 90 degrees at the hip, knee straight using a towel around the foot or ankle.
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Workout Splits are Key to Creating the Physique You Really Want

workout splits

If you’re new to the gym this spring you’re quickly figuring out that fitness has a language all its own. You have the bootcamp class going for AMRAP while the guy at the squat rack is bragging about his one rep max. As you rest before attempting the next set of dips, another woman asks to “work in” on the assisted dip machine. She asks you, “Is it chest and tri day for you, too?”.

You stare at her thinking, “Are my triceps supposed to have a special day?”.

Workout splits, or how often you work a particular muscle group, can be one of the most confusing parts of a new strength training regimen. With the emphasis on high intensity programs in gyms and online training programs most people are training every muscle, every workout. The idea of a workout dedicated to just upper body or a specific muscle group seems foreign, even outdated, but making sure a muscle has adequate rest and attention is key to creating the physique you really want. Whether you’re new to the weight room or thinking about your first figure competition, there is a split that is right for you!
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Roasted Kielbasa and Potato Casserole: An Easy Meat and Potatoes Dinner You Can Feel Good About

potatoes-and-kielbasa

I very much grew up in a meat and potatoes household. Our dinner menus were as predictable as the negotiating was to get out of doing dishes. Every night there was a meat entree — ground beef made into burgers, meatloaf, sloppy joes — with some form of potato — be it baked, mashed, or frozen fries. A side of canned green beans or corn would round out our plates. And for dessert we never received more than two small sandwich cookies.

This is my comfort food. This is what I fall back to when I’m homesick, too exhausted to think through a meal plan, or just want to keep things really simple.

So many of my recipes are fresh takes on old favorites, and that’s exactly what I’m serving up here. There’s nothing new with this recipe, it’s been served out of casserole dishes for decades. What is new is the realization that you can make it a little more wholesome, but just as savory, familiar, and comforting.
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Beyonce’s Top 5 Killer Workout Moves Celebrate Let’s Move’s 5th Anniversary

beyonce workout

Celebs like Beyonce are sharing quick workout tips to help Michelle Obama celebrate the 5th anniversary of Let’s Move!

A-listers like Ryan Seacrest, Kerry Washington, Hugh Jackman, and John Legend have joined in on the fun by capturing a workout move on video. They’re all sharing videos of themselves doing five reps of a favorite exercise with the hashtag #gimmefive. A fitting tribute to a program that’s raised significant awareness for physical activity in the last five years!

Bey went the extra mile and shared five of her go-to moves that keep the Flawless singer in such great shape.

Try Beyonce’s killer workout moves yourself:
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Condiments Revealed! What’s Really in 14 of the Most Popular Condiments

condiments

Condiments are one of the easiest ways to amp up the flavor in your foods. While the addition of some condiments provides flavor and little else, some can actually ramp up the health factor of your meal, while some of your favorites may be heaping hundreds of calories and unnecessary sugar, fat, and salt onto your already healthy meals, sabotaging your efforts to eat lighter and cleaner.

Anything in excess can be bad for you, so just because a food is low in calories doesn’t mean it’s free license to eat as much as you’d like. To keep our condiment analysis true and accurate, always stick to recommended portion sizes.

7 Basic Steps for Cleaner Eating Without Going Paleo

Salsa: 1 oz, 8 calories, .9g sugar

Veggies, herbs and spices, what could go wrong? If you’re whipping up your own, not much, but grabbing a jar of name brand salsa off the shelf can mean you’re pouring on preservatives, chemicals, loads of sodium, and even added sugar if you’re a fruit salsa fan. Big companies will pump their salsa full of preservatives to keep it shelf stable. Think about it — how else can “fresh” veggies sit on a shelf for weeks and still be edible?

If you go fresh and all natural, salsa can be an amazingly healthy and delicious option for just about anything. If buying from the store, you should be able to recognize every ingredient on the label. If making your own, dice up fresh roma tomatoes, onion, cilantro, garlic and a little jalapeno and pile that pico high to sneak in an extra serving of veggies. Try it on eggs, over chicken, or mixed with brown rice and kidney beans for a satisfying meatless Mexican filling.
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