Tuesday, July 24, 2018

Summer Arms to Dip For

Summer is the best time to show off those arms. A great way to achieve well-defined arms is by performing dips. 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 the 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 ensuring 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 90-degree angle. Next, extend your elbows and push your body up again. You can repeat the process a couple times a week 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 a home, try doing my number one favorite exercise, chair dips. No need for fancy equipment, just a wall and a sturdy chair. My arms feel amazing after this workout. Give dips a try and start showing off your summer arms. Leave a comment and let me know your result.

Thursday, June 7, 2018

Pantry Extras

When shopping for extras on your heart-healthy grocery list, watch out for high amounts of salt in condiments and sauces. Even small amounts add up fast. Some choices are listed.
  • Barbeque sauce, low-sodium 
  • Ketchup, reduced sodium
  • Mayonnaise, reduced fat or nonfat
  • Mustards: whole grain, honey, Dijon, yellow
  • Soy sauce, reduced sodium
  • Vinegars: rice, red wine, balsamic, apple cider, raspberry; these make delicious salad dressings
Fats and Cooking Oils:  Cut down on butter in your cooking, instead use healthier oils, like olive and canola. 


Snacks:  Stock your pantry with nuts, dried fruit, and whole wheat products for snacks and meals.


Spices vs. Salt:  Too much salt drives up your blood pressure, instead, add flavor with zesty spices and herbs,


Sweeteners:  Cut down on sugar. It's full of calories that will pack on pounds. Instead, satisfy your sweet tooth with healthier options -- although the less you use of any sweeteners, the better.
  • Brown rice syrup for a sweetening alternative in baking
  • Honey (in moderation)
  • Sugar-free or light maple syrup
For more nutritional fit tips, visit Debra Baker Fit

Monday, May 14, 2018

Heart-Healthy Protein

The American Heart Association suggests two servings of fish a week. Eat more heart-healthy tofu and other soy protein, too. Limit fatty cuts of meat. Several choices to buy are:
  • Beef, lean cuts and lean ground round or sirloin
  • Chicken or turkey breasts, skinless and boneless
  • Ground turkey or chicken
  • High Omega-3 fish; herring, mackerel, salmon, trout, tuna
  • Pork tenderloin trimmed of fat, Tofu 
Frozen Foods
When your favorite fruits and veggies are out of season, choose frozen ones for nutritious desserts, side dishes and snacks. Choose fruits without added sugar, such as, frozen blueberries, raspberries, and strawberries. Vegetables and vegetable blends, without added sauce, gravy or sodium are good choices. Look for frozen soybeans.




Pantry Essentials
Beans and whole grains offer fiber to help lower your cholesterol. Choose from this list of beans, grains, soups and sauces.
  • Barley
  • Beans, canned reduced-sodium assortment of black beans, garbanzo, kidney, navy and pinto, also dried beans
  • Broth, reduced-sodium chicken, beef, or vegetable   
  • Cereals, whole grain
  • Flaxseed, ground or whole
  • Flour, whole wheat
  • Grains
  • Oat bran
  • Rolled oats
  • Pasta sauce, low fat or fat-free
  • Pasta, whole grain wheat
  • Rice, brown or wild
  • Soups, low sodium and fat-free
  • Soy flour
  • Tomato paste
  • Tomatoes, whole or diced, reduced sodium
  • Vegetarian or nonfat refried beans
Visit my Nutrition page at Debra Baker Fit for low calorie recipes. In my next blog, I will focus on  heart-healthy condiments, oil, and yes, snacks.





Thursday, April 26, 2018

Healthy-Heart Grocery List


Healthy eating starts with having the right kind of healthy foods in the kitchen. Heart-healthy foods help to lower cholesterol and keep blood pressure in check. If you are not sure what to buy, print this blog and take it to the grocery store.    
               
Refrigerator Essentials   

Fresh fruits and vegetables are loaded with vitamins, minerals and nutrients. They also have fiber which lowers cholesterol and improves heart health. Try to get five cups of combined fruit and vegetables a day.
Great choices are apples, berries, bell peppers, broccoli, cauliflower, celery, dark leafy, greens, eggplant, grapes, kale, oranges, pears, squash, tomatoes, and zucchini.
      
Dairy and Calcium Products

Dairy is a great source of calcium. Just skip the heavy cream and choose low-fat options. Your choices are buttermilk, cheese, cottage cheese, ricotta cheese, cream cheese, nonfat creamers, skim milk, sour cream and yogurt.

Soy milk, almond milk and other non-dairy products may also be options. Check the labels to see if they are fortified with calcium and other nutrients. Remember, when shopping for these drinks, choose unsweetened products to avoid added sugar.

In my next blog I will list healthy meats, fish and pantry essentials. Happy heart-healthy shopping.   More fit tips on my website debrabakerfit.com.http://www.debrabakerfit.com                      








Tuesday, November 7, 2017

Starting Your Fitness Journey

Today is the day to start getting fit and healthy before the holidays. Get into the habit of eating healthy and exercising on a daily basis. Take a 15 minute to half hour walk even on your rest days.

You can have the fit body you always wanted. If you are ready to start an exercise and weight loss plan, you need to be eating healthy meals and exercising regularly. I can tell you how to choose the right fitness program so you will get your new and fit body. This year, on my blog, I will give you the motivation and training tools necessary to keep you on track. As a certified personal trainer, I care about your success. Not only that, it is free. I only promote products and services that I know work. 
Many have wanted to start getting in shape but just lacked motivation. So let us try a different approach. Instead of making excuses why you did not exercise today, let us start with the right motivation. One of the best places to begin is by setting personal goals. A well thought-out goal can help you achieve what you really want in life, that is to be healthy and feel good about yourself. Why not, start your fitness journey using 09body training and resources. Take photos as you progress. Your very own story will motivate you and others for years to come. 
Be specific when setting a goal. Make sure it is a measurable goal. If you want to define your abdominals, then make a goal to perform a certain number of crunches during your workout. You can then count out every repetition. Your goal could be "I will work on my abs 3 days per week and perform 2 sets of 50 each workout." Write it out and place it where you are certainly to see it every day. This works and it has a way of holding us accountable. So let us get started. If you need help getting start, feel free to post your question. Today, it the time to start living fit and healthy.

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.