Workout Submission Saturday - Week 7

Submission Saturday!

Hopefully you've been inspired to share your MyPlate with everyone. Remember half the fight is in the kitchen. Here's a little tid-bit of information just to prove my point:

According to the November issue of the public Health Nutrition, people consume 200 more calories when they eat out as opposed to having home-cooked meals. Researchers also found that diners in both fast-food and sit-down restaurants upped their intake of saturated fat and sodium.

As for myself this week, while I couldn't make a cooking video of this creation: here it is - Chicken Pilaf. Now the way I did it was using a Tajikan recipe somewhat similar to what I found here. 

http://foodperestroika.com/2013/10/18/traditional-uzbek-plov/

The only difference was that I used chicken thighs, had onion, and added in turmeric.

This took lots of time to prepare and cook, but all that work paid off to nearly five meals I could spread out throughout the week.

Now even though this week was dedicated to getting active in the kitchen, that's no excuse to stop getting work in and burning those calories. Share what you've done this week.

Share your submission today!

*Respond to this blog post down below*

Heads Up! Our Week 9 run over the 59th st Bridge is coming up. Ramp up the cardio and start getting prepared!

Workout Submission Saturday - Week 6

Submission Saturday!

Amp up the submissions if you want to see that summer beach body now!

Share your submission today!

*Respond to this blog post down below*

Workout Submission Saturday - Week 5

Submission Saturday!

We're five weeks into the challenge and does time fly by. By this point your workout submissions should be looking more rounded-out than before. I appreciate  the turnout this week.

Let's keep it up!

Share your submission today!

*Respond to this blog post down below*

Workout Submission Saturday - Week 4

Submission Saturday!

An example of a workout submission should look something like this:

Monday: Ellipical 25 minutes, Upright Bicycle 15 minutes

Tuesday: Spinning Group Ex Class

Wednesday: Took two stops off the train earlier than usual - walked

Thursday: Recumbent Bicycle 15 minutes, Step Express Group Ex Class

Friday: Swimming Laps 25 minutes

Share your submission today!

*Respond to this blog post down below*

Week 4: Pull-exercises - Single Arm Row

I've noticed a few of you haven't come in within this week for the pull-exercises, but not to worry. I've developed a small video with one of our fantastic floor staff personell: Josh. Enjoy!

Winter Fitness Group Challenge - Week 4: Pull Exercises

Let's get straight to it: if you think that this week isn't as important as the following past three weeks - you're making a big mistake.

I wish my back was that big.

When I speak about pull exercises, this is not simply "lift things up and put them down," but rather holding your body still while contracting concentrically your back musculature. Let me break it down like this:

1. You have to halves of your body: the left and right (which we can visibly see)
2. You also have a front and back (the front we can almost always see and the back - almost forgotten)

Whether your goal is weight loss or adding lean muscle mass, ignoring your back is a huge mistake. Talk to professional bodybuilders, firefighters, ballerinas, dancers, construction workers, or athletes and they'll all mention how much they train their back. If they don't, they might have a good chance of either lower back pain or rounded shoulders. 

Your back musculature, which includes everything from your hip complex up to your neck is vital to everyday living, great posture, upper body and lower body strength, and overall wellness. The latissimus dorsi, lower trapezius, medial trapezius, upper trapezius, posterior deltoid, rhomboids, and multifidus muscles are all important. Stabilizing the hip complex can even prevent and eliminate lower back pain. The biceps even get involved during pull exercises (let's make a special note that you should not just focus on bicep curls. They do not make your back stronger and only account for 1/3 of your arm size) My little PSA.

This Weeks Goal: 

Utilize Pull Exercises Three Times a Week

So this week, I am setting aside the following dates as open one-on-one practice

to get to know a few pull exercises that can benefit you, no matter the goal.

Here are the five days I will make available: 

Monday, March 2nd: 5:30 pm - 6:30 pm (at the free weights office)

Tuesday, March 3rd: 7:00 pm - 8:00 pm (at the free weights office)

Thursday, March  5th: 4:00 pm - 6:30 pm (ask front desk to contact me)

Friday, March 6th: 1:00 pm - 1:30 pm (at the free weights office)

Sunday, March 8th: 11:30 pm - 12:00 pm (at the free weights office)

Remember you have to either submit a reply below with the date you want to come in or respond via email at jshapiro@ymcanyc.org.