Fitness tips and more...

Featured Exercise: Kneeling Glute Kickback

  • This is an excellent exercise for your butt (gluteus maximus). Get on your hands and knees and ensure that your back is flat.
  • Secure an exercise band on the sole of one foot and hold the loose ends in each hand.  Be sure to keep your hands on the floor and extended out in front of you.
  • Kick the working leg straight back.  You can make this exercise more effective by contracting the glute muscle when your leg is fully extended.
  • Do two sets of 12 reps on each leg, resting for 30 seconds between sets.

Warning:  Exercise programs of any kind present an inherent danger to the participant.  Serious or fatal injury can occur.  Consult your doctor before starting any exercise program.

Fitness Tip

Between 10 and 30 percent of the calories you use each day get burned by the simple act of digesting your food.  But not all foods are created equal.  Your body uses more calories to digest protein (about 25 burned for every 100 consumed) than it does to digest fats and carbohydrates (10 to 15 burned for every 100 consumed).  Protein is also the nutrient that builds muscle - and the more muscle you have, the higher your metabolism and the more calories you'll burn through the day.  When you lift and lower weights, you create microscopic tears in your muscles.  To mend the tears, your body parachutes in new protein to assess the damage and repair the muscle.  You have a 30-45 minute window after an exercise session where the body will absorb the protein faster which is why it is recommended to eat protein after working out.