If you’re looking for a way to spice up your conventional leg press routine try the single leg press. This variation will feel entirely different as it will put more of an emphasis on the glutes and hamstrings. As an additional bonus, it will iron out some of the strength imbalances that can occur between legs with traditional training (i.e., training both legs at the same time). Often one leg becomes dominant and training them separately will give the weaker leg a chance to catch up.
Check out the full exercise description at the Hamilton Spectator site HERE.
OR
View the whole newspaper page as a PDF document HERE.
December 7th, 2007
By Stacey Nolan Young
The time has arrived. The snow has fallen. Christmas lights are twinkling brightly in the night sky. Malls are bursting at the seams with people elbowing each other to get to the cash registers. Festive music and sounds abound. The scent of holiday baking comes from houses all around. ‘Tis the season for that “round belly that shakes like a bowl full of jelly.” For whatever reason, the Christmas season revolves around food. And usually it is not of the healthy variety.
Last year we wrote an article regarding strategies to survive the holidays when you are trying to lose or even maintain your weight. In Part 1, Mark Young talked about PLANNING your schedule so that all events that involve “holiday food” are planned “cheats”. He also discussed incorporating healthy food into the mix. In this article I will be expanding on these and equipping you with even more strategies for you to cope with the season.
What if I’m out Christmas shopping and all there is to eat is fast food?
The simple answer: PLAN
You and I both know that the malls are crazy, crazy, crazy during the Christmas season. Shopping for one hour can turn into several because of the crowds. Parking lots can take almost as long to get out of. If you are going to brave the mall traffic, then simply plan to be out for at least a few hours. Take food with you. Put food in a small cooler with ice packs inside it and throw it in the trunk of the car. Or bring a protein shake with you so you can simply purchase a bottle of water and mix it up. These are small items that can fit inside of a purse.
Worst case scenario? You forget to bring food and have to enter the dreaded food court. As hard as this may be to believe, there are healthy options available. Try a grilled chicken salad or a sandwich on a whole wheat bun. Look for the items that aren’t going to cost you in pounds. You don’t always have to go for the burgers. You just need to make the healthy decisions.
What about all of the baked goods around me?
Like Eve in the Garden of Eden with the apple, temptation is all around us this time of year. How do you go about resisting?
The short answer: DEFER
The temptation may be there, but that doesn’t that imply that you have to give in at all times. Remember when I mentioned planning? It may mean that you hold off on giving in at that exact moment and defer to one of your PLANNED times to “cheat”. The baking will still be there. This may be difficult and YES - this may suck but instead of telling yourself “no” you are telling yourself “just wait until”. The impact that this has on you psychologically will sustain you when it comes to weight loss goals.
Believe it or not this is just like everything else in life. Do you ever have those days at work when you just don’t feel like working and wish to take the day off? Do you give in every time you have these thoughts?
I’m guessing that the answer is no. You work the day like every other one and you look forward to the weekend. The same principle is in effect with holiday treats. Designate times for them and stay strong until those times arrive! It’s worth it in the end.
What about pressure from outside influences?
Believe it or not this can be the most difficult part in surviving the holidays. Your friends can quickly become foe. Your family can turn on you. I’m not talking about anything overly dramatic but I am talking about something that most people think only children have to deal with; peer pressure. Don’t laugh - it is true and if you haven’t experienced it yet consider yourself lucky.
Turning down a holiday feast is hard enough on your own but what happens when your close ones are pushing you to eat “just one bite” and telling you that “a little bit won’t hurt at all”?
Or the questions:
“Why aren’t you eating the food?”
“Is my baking not good enough for you?”
“How come you can’t have it?”
Sometimes there are even people who allow jealousy to rule and start to come down on you and point you out to the other people in the room. They want to make you feel different. These are usually the people who have not had the willpower themselves to make a change in their own lives.
Stay Strong
Show those people what you are made of. They will see your results and come to you for advice! So…even if that shortbread is shoved under your nose… if it’s not planned DON’T EAT IT!
Christmas Day
Christmas day has arrived. You’ve managed to minimize damage this holiday season. You feel good and proud of yourself. Great! Now reward yourself and take the day off. Enjoy the day with friends and family! But remember to be back at it the following day.
Good health is the best gift that you can give to yourself and to your family. You reap more rewards than you can imagine. And it really is a gift that keeps on giving! Treat yourself to that this year. You deserve it.
Happy Holidays!
December 4th, 2007
