Friday, October 28, 2016

Healthy Storage Inventory

Stay focused. You are on your way to a healthy kitchen. This is the third part to finishing your kitchen make-over. Now that you have started to get better at food preparation, it's important to think about portions and storage. The right items must be on hand in your kitchen to assure you are getting the correct portions of your daily requirement. You can prepare meals for several days ahead as long as it is stored properly to avoid loss. 


It's not only important to get good foods into the kitchen, it is important to get organized and stay organized. Keep a tidy refrigerator and freezer as well as keeping foods and appliances organized in the pantry. Food prep will be much easier and quicker. If you haven't done so already, you may  want to purchase the following items: 
  • a tea pot for making green tea
  • Larger food storage containers of different sizes
  • A food weight scale
  • Measuring cups and spoons
  • Indoor grill 
  • Aluminum foil and plastic wrap
  • Zip-top bags
  • Freezer bags
  • Bulk food storage containers
Responses and Scoring:  (a) I have all of them (-5)
                                        (b) I have more than half of them (-3)
                                        (c) I have less than half of them (+2)
                                        (d) I don't have any of them (+5)


Calculate your score and add it to your score from my last two blogs and save it. Remember you are doing this to get your kitchen to reflect living fit and healthy. You can visit my website at 09body Training for more get fit exercise tips .

Friday, September 30, 2016

Healthy Pantry Basics


A simple way to make healthy cooking easy is to have the right items on hand. So what food items should be in a healthy pantry? The following foods are key ingredients for making healthy meals. 
    
Fill your pantry with these basic shelf items. Then, whenever you shop, you can pick up your perishable items. Perishable items will be in my healthy refrigeration post. Many of your recipes will incorporate these pantry staples:
  • dried beans and lentils
  • canned beans
  • whole grains
  • whole grain pasta
  • rolled oats
  • canned diced tomatoes
  • low sodium vegetable broth
  • plain soy milk and/or almond milk 
  • tahini
  • mellow white miso
  • peanut butter and/or almond butter
  • raw almonds, cashews, walnuts, pumpkin seeds, sunflower seeds
  • dried apricots, dates and raisins
  • Dijon mustard
  • cider vinegar
  • nutritional yeast 
If you followed my last blog you should have your first score. Use the following to find out how healthy your current pantry is. Total up your score and save. 
   
Responses and Scoring:
(a) I have all of them (-5)
(b) I have more than half of them (-4)
(c) I have less than half of them (+2)
(d) I do not have any of them (+5)


See my Nutrition page at Debra Baker Fit  for a healthy recipe to try.   

Thursday, September 22, 2016

Healthy Fitness Makeover

Today is the start of the autumn season. As the days start to get cooler, we start to cover up more and spend more time inside. However, do not stop maintaining that beach body that you worked so hard to get. Over my next few blog postings, I will show you how to do your own kitchen makeover. Do you have the following items in your kitchen?
  • Good set of pots and pans
  • Good set of knives
  • Spatula
  • Blender
  • Tea kettle
  • Scale for weighing foods
  • Sealable containers for carrying meals
  • Small cooler for taking meals to work or on the go
  • Shaker bottle for drinks and shakes
  • Food processor
Responses and Scoring:
a) I have all of them (-5)
b) I have more than half of them (-4)
c) I have less than half of them (+2)
d) I do not have any of them (+5)  

Calculate your score and save it. Next blog will be your pantry checklist. Be honest and remember you are doing this exercise to find out whether your kitchen reflects living fit and healthy.
For other fitness tips and healthy living exercises, visit my website at debrabakerfit.com 

Monday, August 15, 2016

Tricep Chair Dips

I am always trying different compound exercises so I can get the most effective workout in the shortest length of time. It takes time to go to the gym for cardio and weight training. Therefore, on some days I work out at home. One quick way to tone your arms and get great looking triceps is chair dips. All you need is a sturdy chair. For extra stability, place the chair against the wall.
  • Stand in front of the chair facing away from the seat.
  • Sit down on the edge of the seat and place your hands behind your hips. Your hands should be on the edge of the seat and shoulder width apart.
  • Lift your buttocks off the seat and walk your feet forward. Make sure your hands are secure on the chair so that you do not slip off. Keep your chest elevated and head up. Your knees should not bend.
  • Slowly lower your body downward. Be careful that your elbows do not bend to an angle smaller than 90 degrees.
  • Extend your arms, raising your body upward and supporting your weight with your arms. This feels amazing.  
If this is your first time trying dips or any kind, you may not be strong enough to support your body weight. Beginners should just try one set of 6 to 8 reps. When you become more conditioned, you may gradually increase your reps and sets until you progress to three sets of 15 reps. You will love your well-defined triceps with less giggle.


Save on skincare collection at To Go Spa                               09Body Training at Debra Baker Fit

Tuesday, July 12, 2016

Coconut Oil for Health







I have been buying my fitness vitamins and supplements from Piping Rock for years. They have the best quality and prices than any of the competitors. I recommend you try Piping Rock for yourself and use my link at the bottom to save $5.00 on any order under $40.00. There's more. You save $10.00 off your order of $40.00 or more.






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Organic Extra Virgin Coconut Oil.  This is what I currently use and it's great!
Organic Extra Virgin Coconut Oil 54 fl oz (1.6 L) Bottle


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Friday, July 1, 2016

Arms to Dip For


Dips refer to upper-body training where you are required to lift loads equivalent to your body weight. So, the heavier you are, the more challenging they become. The best thing is that you can modify them as you progress. The benefits of performing dips are worth the challenge.
First, you can build your strength in several layers of upper-body muscles at the same time. Dips mostly focus on your triceps, which is the major muscle, located at the back of your arm. Your triceps muscle’s role is extending the elbow joint. Additionally, when you are pushing up out of the dips, your upper chest and anterior delts support by flexing the shoulders. Other muscles including the levator scapula, rhomboids and latissimus dorsa are also strengthened. 

                                                 Compound Exercises 
Dips are a compound exercise in that it requires movements in a number of joints. A compound exercise promotes the development of multiple muscle groups at the same time. Additionally, compound exercises mimic the regular tasks we carry out each day. This means that strength and coordination improve each time you exercise which makes everyday tasks easier to perform. If conducted the right way, dips reduces the risk of injury to joints while insuring your triceps, shoulder, and scapular muscles are effectively developed.
For you to practice dips correctly, start by standing between two dip bars. Take hold of each bar with your hands and push your body up such that your elbows lock while your feet hang in the air. Lower your body towards the floor by bending your elbows avoiding letting your feet touch the floor. Continue moving until elbows attain a 90-degree angle. Next, extend your elbows and push your body up again. You can repeat the process a couple times a weeks and gradually increase the number of reps.
As always, consult with your physician before beginning any exercise program.  If no dip bar is available or you work out at home, try doing my number one favorite exercise, chair dips             ‘How to Do Chair Dips’ coming on my next blog.         
                           
  T-Grip Barbell

      

Monday, June 6, 2016

Tone Up Before Tanning


Summer is near and it is time to put away the long sleeves and expose our arms. Since we are going to be showing them, why not look our best. We can tone and define our arms with tricep extensions. Therefore, I want to share the proper way to execute a dumbbell triceps extension. You can do this exercise at home for at least three days a week to see results. This is my second favorite home exercise, next to chair dips. 

Prepare by positioning one dumbbell overhead with both hands. With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyper extending wrists. Return and repeat.
Position wrists closer together to keep elbows from pointing out too much. Let dumbbell pull arm back to maintain full shoulder flexion. Consider using a seat with back support. The back support, however, should not be so high that it interferes with dumbbell being completely lowered. If shoulder flexion flexibility is not adequate, position hips slightly forward so elbows are positioned upward. Position body upright if shoulder flexion flexibility is adequate.
This exercise targets the triceps brachial while using anterior deltoids, major pectorals, clavicle, pectorals and wrist flexors as stabilizers. To get tips from Raymond Day Masters Champion Bodybuilder on proper bicep exercises see my Fitness Coach page at DebraBakerFit.com