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The Nordic News May 2, 2021
workout smarter

All workouts were not created equally. Sadly, many people simply waste time in the gym.

Here are 5 tips to ensure that every minute of your workout is well spent burning fat and toning your muscles…

Workout Smarter Tip 1: Use More Resistance

In order to get the most from each rep it’s important to challenge your muscles, and not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions but won’t force you to sacrifice form.

Workout Smarter Tip 2: Keep it Fresh

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Workout Smarter Tip 3: Never Skip the Warm Up

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Workout Smarter Tip 4: Focus on Proper Form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Workout Smarter Tip 5: Together is better

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me. I am passionate about seeing my clients achieve results by working out smart and without wasting time, energy and effort on mistakes.

Don’t know where to start when it comes to exercise? Let me help you!


These Veggies Pack Plenty of Protein
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When we think about eating enough protein, we usually think about meat, poultry and eggs.

But plenty of vegetables are also great sources of protein, and can help us reach our goal. Doctors say most people need 0.8 grams of protein per pound of body weight to keep the muscle they have. But, since we lose muscle as we age through life, older people need 1.2 grams per pound.

Why is that? Well, protein keeps us strong so we can maintain our strength for the activities of daily living – like getting up off the toilet, recovering our balance so we don’t fall, and bringing in the groceries, to boil it down to the bare minimum. 

We need fruits, of course. But you’ll have to eat a lot more of them to carry the punch of vegetables. For example, blackberries, pink grapefruit and plantains have about 2g of protein per cup. Look for protein-enriched fruit juices at the grocery store. 

Here are some of the top vegetable sources of protein. 

  • Edamame, 18g per cup
  • Lentils, 18g per cup
  • Pinto beans, 15g per cup
  • Chickpeas, 15g per cup
  • Lima beans, 12g per cup (cooked)
  • Green peas, 9g per cup
  • Quinoa, 8g per cup (cooked)
  • Wild rice, 7g per cup (cooked)
  • Brussels sprouts, 6g per cup
  • Spinach, 5g per cup
  • Potatoes 5g per medium baked potato with skin
  • Asparagus, 4g per cup
  • Broccoli, 4g per stalk

Make sure you’re getting enough, and ask us or your doctor if you have any questions. 

Sources: Healthline, My Food Data


Dr. YinYang Says

Healing with the Ancient Art of Cupping

Cupping is a form of TCM that dates back to the earliest times. According to the principles of cupping, a vacuum is created on the patient’s skin to help disburse stagnant lymph and blood. This improves blood flow. Cupping could help in the treatment of colds and bronchitis and to relieve muscular pain and soreness. The cups that are used by TCM practitioners come in various shapes and sizes. Although cups were originally made from pottery, bamboo, or bronze, today, plastic and glass are the most common materials. TCM practitioners use cupping to create a low-pressure area under the cup. This is done by heating the cup with a flame. Some modern cups create this vacuum with a mechanical suction pump. As air cools inside the cup, and the skin is drawn up toward the cup slightly. One cup may be placed on the skin, but sometimes, a number are used at different locations. A TCM practitioner may use an acupuncture needle underneath the cup. Sometimes, the skin might be lubricated so that a cup can be moved across the skin to a different treatment site. If you give cupping a try, rest assured that the treatment should cause only minor discomfort and some temporary discoloration of the skin once the suction is released.



Best Mediterranean Salad

​Here’s a salad recipe that serves as an entire meal. It’s filled with fresh ingredients that increase your fiber count for the day. The simple dressing tastes fantastic. Add a grilled chicken breast to increase the protein in the dish and enjoy leftover for lunch the next day. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Dressing:

2 tablespoons red wine vinegar
1 teaspoon garlic, minced
½ teaspoon Dried Oregano
½ teaspoon sea salt
¼ teaspoon black pepper
 ¼ cup olive oil
1 Tablespoon lemon juice

For the Salad:

8 cups Baby Arugula
1 cup cooked quinoa
1 can (15 oz.) chickpeas, drained and rinsed
1 heirloom tomato, finely chopped
½ cup celery, minced
¼ cup fresh scallions, thinly sliced
¼ cup fresh basil, thinly sliced

Instructions

1. Combine the dressing ingredients in a jar. Close the lid and shake until fully combined.

2. Combine the salad ingredients in a large salad bowl. Toss with the dressing and serve immediately. Enjoy!

Nutrition
One serving equals: 196 calories, 8g fat, 25g carbohydrate, 262mg sodium, 1g sugar, 4g fiber, and 7g protein.

Lawrence Marcuson

2670 Charles Ct NW
Rochester, Minnesota

5072023894


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'There is no greater joy nor greater reward than to make a fundamental difference in someone's life.'

- Sister Mary Rose McGeady


Guarantee Your Results

The best way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional.

I’ll hold you accountable with your workouts and will share techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and will set your results on fire. Let’s do this!