Here, yummy and healthy no-cook meals that are a breeze to make.
Strawberry-Nectarine Smoothie
Place quartered fresh strawberries and pitted, chopped nectarines in a blender. Add plain yogurt, orange juice, and a handful of ice. For a slightly sweeter smoothie, blend in a tablespoon or two of honey.
Yogurt and Berry Parfait with Candied Ginger
Toss together a mix of fresh, ripe berries, such as blueberries, raspberries, chopped strawberries, and blackberries. Spoon plain or vanilla yogurt into the bottom of a parfait glass. Top with a spoonful of chopped candied ginger, followed by a handful of berries. Repeat, finishing with berries and garnishing with ginger.
Chocolate-Raspberry-Soy Smoothie
Place several cups of fresh or frozen raspberries in a blender (if using fresh, also toss in a handful of ice cubes). Add a small banana and just enough chocolate soy milk to reach the desired consistency.
Sunday, August 8, 2010
Workouts for a Better Back
You know that backless dress you've shoved to the back of your closet? These back workouts and back exercises will help you get the sexy, beautiful back you want in no time.
1. Cobra
(targets lower back)
• Lie facedown on the floor with arms at sides, palms down.
• Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
• At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
• Repeat for 8 to 10 reps.
2. Dumbbell Shoulder Shrug
(targets upper back)
• Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
• Hold a 5-pound dumbbell in each hand with palms facing in.
• Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.
3. Seated Row with Bands
(targets upper back)
• Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
• Hold one end of band in each hand, palms facing each other.
• Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
• Repeat for 8 to 10 rep.
4.Quadruped on Ball
(targets lower back)
• Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
• Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
• Repeat for 8 to 10 reps.
5.Lower-Trap Dip
(targets upper back)
• Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
• Press up, legs at a 90-degree angle.
• Shrug shoulders toward ears and lower body toward floor.
• Repeat for 8 to 10 reps.
6. Single-Leg Row on Ball
(targets upper back)
• Place right knee and right hand on a stability ball, left foot on floor.
• Hold a dumbbell in left hand, palm in.
• Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
• Switch sides and repeat.
1. Cobra
(targets lower back)
• Lie facedown on the floor with arms at sides, palms down.
• Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
• At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
• Repeat for 8 to 10 reps.
2. Dumbbell Shoulder Shrug
(targets upper back)
• Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
• Hold a 5-pound dumbbell in each hand with palms facing in.
• Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.
3. Seated Row with Bands
(targets upper back)
• Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
• Hold one end of band in each hand, palms facing each other.
• Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
• Repeat for 8 to 10 rep.
4.Quadruped on Ball
(targets lower back)
• Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
• Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
• Repeat for 8 to 10 reps.
5.Lower-Trap Dip
(targets upper back)
• Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
• Press up, legs at a 90-degree angle.
• Shrug shoulders toward ears and lower body toward floor.
• Repeat for 8 to 10 reps.
6. Single-Leg Row on Ball
(targets upper back)
• Place right knee and right hand on a stability ball, left foot on floor.
• Hold a dumbbell in left hand, palm in.
• Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
• Switch sides and repeat.
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