Weight Training

Exercise & Nutrition Info

Weight Training

Chest & TricepsBack, Biceps, ShouldersLegsCoreChoose 1 of following:Chest Press/Bench PressPush Up

Choose 1 of following:Chin Ups (Pull Up w/ UNDERHAND grip)Pull Ups (overhand grip)Lat Pull Down Choose 1 of following:Squats (barbell, deep dumbbell squat, bodyweight)LungesChoose 1 of following:PlanksLeg raises with 30 second hold at endTorture Crunches with or without Stability Ball Choose 1 of following:Triceps Dip (body weight or assisted)Triceps KickbacksTriceps Push DownChoose 1 of following:BridgesStep Up (forward, lateral, crossover)

Choose 1 of following: Inverted RowsSeated Cable Rows (Cable Machine)Bent Over Dumbell RowPush Up RowsChoose 1 of following:Side bendsSide PlankBicycle Heel TouchesRussian TwistAdditional Exercises:Chest FlyAdditional Exercises:Lateral LungesCalf RaisesAdditional Exercises:Shoulder RaisesCurl to PressSupermansBack ExtensionsChoose 1 of followingDecline Bench Sit UpHanging Crunches Toe Touch CrunchesStability Ball Roll InV-Sit CrunchExercises by Muscle Group*Choose at least 1 exercise from each category when mixing upper body and lower body to complete full body workout

** Choose 1 from each arm category or MOST of the leg exercises if splitting workout into upper body and lower body

*** For core, choose AT LEAST one exercise from each category. You can do more if you want to, try to be even between groups.

Chest & Triceps Exercises

Bench PressTricep Push-DownTricep KickbackTricep DipChest Fly (can be done on bench)

Regular and Modified Knee Push UpsThings to RememberBench PressBring the bar or dumbbells down about mid chest level (more towards belly button - not over your neck!!!!)Push UpsStay in a straight line regardless of regular or modified push upsTriceps DipsStraighten out your legs to make harderTriceps KickbacksKeep elbow in one spot, dont move at the shoulderTriceps Push DownsWrists stay straight or SLIGHTLY bentChest FlyAll motion is at the shoulders, elbows stay at the same angle through the motionBack, Biceps, & Shoulder Exercises

Chin UpsBent Over RowPush Up RowInverted RowLat Pull Down

Seated Cable RowChin Ups/Pull UpsTry to avoid swaying your body and using momentumLat Pull DownPull down and slightly back to chest, not stomachInverted RowSqueeze glutes, hips up! Bent Over Dumbbell RowAvoid arching your back. Flat back, stick your chest outSeated Cable RowSqueeze pencil between your shoulder blades, sit up tall, knees slightly bentPush Up RowStrong core, feet spread out to give base of support, avoid letting your hips dropThings to RememberBack, Biceps, & Shoulder Exercises

Shoulder RaisesBack ExtensionsCurl to PressSupermansThings to RememberLateral Shoulder RaisesDumbbells should go up and down, palms facing forwardBack ExtensionsWhen using machine, only go up until you back is STRAIGHT, try to avoid over extendingCurl to PressKeep core tight to avoid arching backSupermansOnly lift arms & legs slightly, should not feel pain or compression in low back. Try to lift bellybutton off the floor at the same timeLeg Exercises

Squats (dumbbell and bar)Forward LungesStep Ups (forward)Cross Over Step UpSquatButt back first, sit back on your heels, stand up tall and squeeze glutesLungesTake big enough step that front knee doesnt go past toes, drop back knee down towards floor without hitting the floorCrossover LungeCross leg on box in front of other leg, drive off leg on bench or boxForward (Regular) Step UpDrive off the leg that is on box, not off the one on the floorThings to RememberLeg Exercises

Lateral LungeCalf Raises

BridgesLateral LungeStep to side and push weight to the leg you stepped out with, leg that didnt move should stay straightCalf RaisesTry using a box so you can stretch the calf on the way down and work the calf on the way up, try to avoid letting ankles roll outward onto side of footBridgesSQUEEZE YOUR GLUTES, should feel this down back of legs and in buttThings to RememberCore Exercises (Group 1)

Plank Leg RaisesTorture Crunch w/ball (can do without ball)PlankStraight line, keep core tight and squeeze glutes. Avoid butt popping up in air or hips sagging toward floorLeg RaisesOnly lower legs as far as you can keep your back flat on floorTorture Crunch (with or without ball)Lower legs as far as you can without letting back lift off floor, arms straight over head.

Things to RememberCore Exercises (Group 2)

Heel TouchesSide PlanksSide BendsRussian TwistsBicycleHeel TouchesShould feel this down your sides, dont have to necessary reach your heels but move in those directions from side to sideSide PlanksKeep hips forward by squeezing glutes, try to lift bottom hip as high as possibleSide BendsStand up nice and straight with motion going from side to side, try to avoid slouching forward or bending upper body forward at same timeRussian TwistTwist at waist, not just at shoulders. Rest feet on floor if needed. Lean back slightly so there is some tightness in abs even before beginning twistingBicycleTry to get legs out as straight as possible. Crunch diagonally, not just your elbows move from side to side, shoulders as well.

Things to Remember

Core Exercises (Group 3)Decline Bench Sit UpHanging CrunchToe Touch CrunchesStability Ball Roll In

V-Sit CrunchDecline BenchCome up as high as possible (PUSH YOURSELF), try not to lead with arms or use momentumToe Touch CrunchesLift back of shoulder off of the floor, reach towards toesStability Ball Roll InBring knees as close to chest as possible. Start with shins on the ballHanging CrunchUse your core, knees to chest, try to move away from back supportV-Sit CrunchRest hands on floor behind you if needed. Get as straight as possible and bring knees as close to chest as possible.

Things to RememberCardio

Basic RecommendationsAT LEAST 30 minutes per day most days of the week4 5 days per week

Should be hard enough to raise heart rate

Can be a variety of things (walking, running, swimming, elliptical, biking, hiking, etc)

Mix things up and try different things to avoid overuse injuries and boredom

ALWAYS warm up and cool down 5 10 minutes for each

4 Day Cardio ProgramDay 1Day 2Day 3Day 4Moderate Day (30-40 minutes)

Should be difficult to carry on a lengthy conversation but should still be able to talk Intervals(30+ minutes)

Intervals consist of periods of exercise that is hard followed by period of recovery

Example:3 minutes of running, 2 minutes of jogging. Repeat 6 times

Even during recovery continue moving

Long Slow(45+ minutes)

Should raise your heart rate about resting levels but you should be able to last longer period of time and be able to carry on conversation for the entire timeHard Day(30 minutes)

Should not be able to carry on conversation and should be very hard to complete 30 minutes

However choose a level or intensity you can maintain for entire 30 minutesChoose whichever mode of exercise you would like for each day. Warm up and cool down not included in times Nutrition Info

Weight LossIn order for weight loss to occur there needs to be more calories burned during the day than consumed.

Eating healthy and appropriate portion sizes helps to minimize calories

Exercise (CARDIO & weight training) help burn additional calories and fat.Nutrition BasicsWell balanced dietCarbsProteinFatEat the rainbowhave multiple colors of food on your plate Fruits & vegetables especiallyAvoid processed foods the best you canEAT FREQUENTLY!!! Snacks between meals helps with weight lossBe aware of portion sizes

Portions of Dinner PlateFruits & VegetablesFresh or frozen are bestCanned vegetables have high sodium levelsProteinTry eating more lean proteins (fish, chicken, etc) Avoid cooking in fat, butter, or oilsUse olive oil or canola oil when neededCarbsAim for whole grain carbs

**Eating on a smaller dinner plate can help control amount of food eaten**Tips for Eating OutWhen ordering, look for dishes that are baked, broiled, roasted, grilled, etc, avoiding meals that are fried.Go for the lean proteins (turkey, chicken, fish, etc)If the portion size is large, ask for a take out box at the beginning and put half in the box to take homeAsk for dressings and sauces on the sideHealthy RecipesIngredients3 large well ripened bananas1 egg or 2 egg whites2 tablespoons oil, preferably canola oil1/3 cup milk1/3 to cup sugar1 teaspoon salt1 teaspoon baking soda teaspoon baking powder1 cups flour (preferably half whole wheat and half white

DirectionsPreheat over to 350FMash bananas with a forkAdd egg, oil, milk, sugar, salt, baking soda, and baking powder. Beat wellGently blend the flour into the banana mixture. Stir for 20 seconds or until moistened Pour into 4x8 loaf pan that has been lightly oiled, treated with cooking spray, or lined with wax paperBake for 45 minutes or until toothpick inserted near middle comes out cleanLet cool for 5 minutes before removing from pan

Nutrition InformationYields 12 slices1,600 total calories: 135 calories per slice24 grams of carbohydrates3 grams of protein3 grams of fatHealthy Breakfast Recipes:Banana BreadIngredients1 cup uncooked oatmeal, instant or regular1 cup buttermilk or 1 cup milk + 1 teaspoon white vinegar1 egg or 2 egg whites to 1/3 cup sugar cup to 1/3 cup oil, preferably canola1 cup flour1 teaspoon baking powder teaspoon baking soda1 teaspoon salt1 to 1 cup blueberries (fresh or frozen)Optional: teaspoon nutmeg or cinnamonDirectionsPreheat oven to 400F. Prepare 12 muffin cups with cooking spray or paper linersIn a medium bowl, combine oatmeal, buttermilk, egg, sugar, and oil. Beat well. If time allows, let the batter stand for 5 10 minutes for the oatmeal to softenIn a small bowl, combine the flour, baking powder, baking soda, and salt (nutmeg or cinnamon if being used). Mix well, then combine with the wet ingredients. Stir just until moistened. Gently add the blueberries.Fill the muffin cups. Bake for 15 20 minutes or until toothpick comes out dry. Cool for 5 minutes then remove from pan.Healthy Breakfast Recipes:Blueberry Oatmeal MuffinsNutrition InformationYields 12 muffins 1,600 total calories135 calories per muffin***18 grams carbohydrates, 4 grams protein, 5 grams fat

***Dunkin Donuts Blueberry Muffin = 470 calories, 17 grams of fatHealthy Recipes: Spinach Salad with Sweet & Spicy Salad DressingIngredients (Salad)1 package o large bunch fresh spinach (10oz) rinsed and cut upOptional: 1 cup sliced mushroom, 2 fresh tomatoes cut into wedges, 2 hard boiled eggs (sliced), cup broken walnutsIngredients (Dressing)3 tablespoons olive oil2 tablespoons red wine vinegar1 tablespoon sugar1 teaspoon salt (as desired)1 tablespoon ketchupDirectionsPlace spinach in salad bowl [combine with the mushrooms, tomatoes as desired]In jar, combine the olive oil, vinegar, sugar, salt, and ketchup. Cover and shake until well blended.Pour the dressing over the salad; toss well, then garnish with eggs and walnuts as desired.

Nutrition InformationYields: 4 large saladsTotal calories: 480 calories120 calories per serving7 grams carbs, 2 grams protein, 9 grams fat

Healthy Recipes: Chicken Salad with Almonds & Mandarin OrangesIngredients for Salad1 pound boneless skinless chicken breasts to cup slivered almonds1 11-ounce can mandarin oranges (drained)Optional: 1 8-oz can pineapple chunks, 1 6-oz can sliced water chestnuts, cup raisins or chopped dates

Ingredients for Lemon Dressing to 1 cup low fat lemon yogurt, or a mixture of half yogurt, half low fat mayonnaise

Ingredients for Oriental Dressing2 tablespoons hoisin sauce2 tablespoons juice from mandarin oranges4 tablespoons low-fat mayonnaiseOptional: teaspoon dry mustard; teaspoon garlic powderDirectionsSimmer the chicken in 1 cup of water in a covered pan for about 20 minutes or until the juices run clear when the chicken is pricked with a fork. Cool, then dice and place in large bowl along with almonds and oranges [and pineapple, water chestnuts, and raisins or dates if desired]For lemon dressing: Add the lemon yogurt and mix well. For oriental dressing: in a small bowl, mix the hoisin sauce, mandarin orange juice, and low fat mayonnaise [and mustard and garlic if desired].If time allows, chill. Serve on bed of salad greens

Nutritional Information275 calories per serving with lemon dressing300 calories per serving with oriental dressing Healthy Recipes: Honey Glazed Pork Chops Nutritional Information (rice not included)Makes 4 servings1,000 total calories, 250 calories per serving10g carbs, 30g protein, 10g fat

Ingredients4 extra-lean pork chops or pork cutlets , well trimmed [about 5 oz (150g) each]

Honey Glaze Ingredients2 tablespoons honey cup applesauce teaspoon cinnamonSalt and Pepper as desiredDirectionsIn a small bowl, combine the honey, applesauce, and cinnamon [and salt and pepper as desired]Heat a nonstick skillet, then brown the pork for 3 minutes on one sideTurn the pork, then spoon the glaze on top. Cover and cook for 3 minutes. Uncover and cook over medium-low heat for 10 minutes or until done, turning once. Serve the pork with rice, spooning the glaze over both the rice and pork. Nutrition InformationMakes 5 dozen cookies6,500 calories total: 110 calories per cookie16 grams carbs, 2 grams protein, 4 grams fat

Ingredients3 cups flour (preferably half whole wheat, half white)2 teaspoons baking soda2 teaspoons salt2 teaspoons cinnamon1 cup milk1 cup oil, preferably canola cup white sugar1 cup packed brown sugar4 cups uncooked oatmeal2 eggs or 4 egg whites2 teaspoons vanilla1 cup raisinsDirectionsPreheat oven to 350F.In a medium bowl, combine the baking soda, salt, cinnamon, and flour. Set aside.In a large bowl mix together the milk, oil, sugar, oatmeal, eggs, and vanilla. Beat well. Gradually add flour mixture to large bowl and combine thoroughly. Then gently stir in raisins. Drop rounded tablespoons onto ungreased baking sheet.Bake for 15 to 18 minutes. Cookies should be firm when tapped with a finger.

Healthy Recipes: Oatmeal CookiesNutrition InformationMakes 16 squares/bars3,600 calories: 225 calories per bar30g carbs, 6g protein, 9g fat

Ingredients cup salted dry-roasted peanuts cup roasted sunflower seed kernels, or use more peanuts or other nuts cup raisins or other dried fruit2 cups uncooked oatmeal, old-fashioned or instant2 cups toasted rice cereal, such as Rice Krispies cup peanut butter, crunchy or creamy cup packed brown sugar cup light corn syrup1 teaspoon vanillaOptional: cup wheat germDirectionsIn a large bowl, mix together the peanuts, sunflower seeds, raisins, oatmeal, and toasted rice cereal [and wheat germ]. Set aside. In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended. Pour the peanut butter mixture over the dry ingredients; stir until coated. For squares, spoon the mixture into an 8x8 pan coated with cooking spray; for bars, spoon it into a 9x 13 pan. Press down firmly. [it helps to coat your fingers with margarine, oil, or cooking spray]Let stand for about and hour, then cut into squares or bars. Healthy Recipes: Peanutty Energy BarsNutrition InformationMakes 10 servings200 calories per serving40g carb, 5g protein, 2g fat

Ingredients3 cups oat squares cereal3 cups mini pretzels, salted or unsalted as desired2 tablespoons margarine or butter, melted1 tablespoon packed brown sugar teaspoon cinnamon1 cup dried fruit bits or raisins

DirectionsPreheat oven to 325FCombine the oat squares and pretzels in a large resealable plastic bag or a plastic container with a lid. Set aside.Melt the margarine in a small microwaveable bowl. Add the brown sugar and cinnamon to the margarine and mix well. Pour the cinnamon and sugar mixture over the cereal and pretzels, and seal the bag or container. Shake gently until the mixture is coated. Pour onto a baking sheet and spread evenly. Bake for 15 20 minutes, stirring once or twice.Remove from oven, allow to cool, and then mix in the dried fruit. Store in airtight container or single-serving resealable bags. Healthy Recipes: Sugar and Spice Trail Mix