Monthly Archives: February 2013

A Nutty, Protein-rich Post Workout Smoothie

Posted on February 24, 2013 by rrluthi

Here is a sweet, nutty, and protein-rich smoothie to enjoy after your workout sessions this week! Banana Almond Smoothie             Ingredients 1 – 1/2 Frozen Bananas 1 /2 cup Greek Yogurt (plain) 1/4 cup Unsweetened … Continue reading →

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Let’s Train Those Abdominals – Ready… Set… Go!

Posted on February 24, 2013 by rrluthi

How to train your abdominals without performing abdominal-specific exercises? 1.  Deadlift Stand holding the middle of a barbell (or two dumbbells in each hand) in front of your body. Perform a standard deadlift while holding the weight level.  Bend forward … Continue reading →

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Health Benefits of Fruit

Posted on February 21, 2013 by rrluthi

There are many positive attributes of fruit, each type offering different health benefits. However, it is important to note that fruit is a simple sugar and thereby digests and burns off quicker than its partner, complex carbohydrates.  With this said, I … Continue reading →

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The Not So Sweet Truth About Sugar

Posted on February 17, 2013 by rrluthi

How Much Sugar Is Too Much? Have you ever wondered why you can’t seem to banish that stubborn, unwanted belly fat?  Do you endlessly perform one abdominal exercise after another with no visual improvement? Well, guess what? The excess sugar in your … Continue reading →

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Daily Workout #12 – Let’s Do Some Plyometrics!

Posted on February 15, 2013 by rrluthi

Daily Workout #12 As part of NASM’s Optimal Performance Training model, Phase 5 Power, plyometrics offer excellent weight-bearing exercises and a quick way to increase your heart rate – But, first and foremost, watch your form! 10 Step-Ups 10 Jump … Continue reading →

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How Foods Affect Our Bodies

Posted on February 13, 2013 by rrluthi
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Just Breathe and Relax! You can do it!

Posted on February 12, 2013 by rrluthi

Sometimes, the going gets tough… But don’t worry! Post this inspirational poster and refer to it when you are faced with stressful workdays and anything else life throws your way. Just remember to keep focused, clear your head, and breathe … Continue reading →

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A Core Strengthening Exercise

Posted on February 10, 2013 by rrluthi

Specifically, you are activating your transverse abdominis (TVA), a deep inner core muscle. Focus on drawing in your abdominal muscles towards your spine as you slowly raise each arm and/or leg. To minimize stress on your shoulder, point your thumb … Continue reading →

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Static Lunge to Row

Posted on February 10, 2013 by rrluthi

Static lunge to row is an excellent full body exercise, working your quadriceps, gluteals, back (latissimus dorsi and rhomboids), and of course, your core! Progression? Need more of a challenge? Try placing your front foot on a wobble board!

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A Nutrition Tip – The Difference Between Hemp, Chia, and Flax Seeds

Posted on February 9, 2013 by rrluthi

Hemp, Chia, and Flax Seeds Which seeds should you add to your diet, and what are their benefits? Hemp Seeds Hemp seeds are derived from the same Cannabis species as marijuana, however do not worry about testing positive for drugs … Continue reading →

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