S A F E L Y P E R F O RM I N G F R O N T R A I S E S
KEEP THE WEIGHT OFF YOUR SHOULDERS
Weight training offers a variety of muscular benefits. Dumbbell front raises target your the front or anterior region of the shoulders or deltoids and are commonly incorporated in an upper body weight training workout. Perform front raises two or three days per week with at least a day of rest between sessions to allow your muscles to adequately recover. Dumbbell front raises develop your anterior (frontal) shoulder muscles. Depending on your training volume, completing front raises can result in an increase in your shoulder muscular size or strength. Front raises are an isolation exercise, meaning they require movement around only one joint. As a result, it’s an effective exercise for targeting a small number of muscles. Unlike when using front raises on a machine, completing front raises with dumbbells and while standing requires your core muscles to contract to keep you on balance. Stand with feet shoulder-width apart, a dumbbell in each hand, palms facing the fronts of your thighs. Keeping core tight and arms straight and in front of you, raise weights to shoulder height, palms facing the ground. Pause for 1 second. Slowly return to start for 1 rep. Need help with exercises and getting back into shape for 2020? Contact The Fitness Lab today for a consultation at 303.800.2829! We will help you return to a pain-free and active lifestyle!
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EAT MORE OMEGA-3S. Getting more foods rich in omega-3 fatty acids, like seafood, might just help you keep your blood pressure down. Research suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good non fish sources of omega-3s. PILE ON THE VEGGIES. The majority of people don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. Roasting vegetables
EAT LESS MEAT. A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat. While tofu might not have a real “flavor,” that’s what makes it so versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, making it taste terrific! REIN INYOURSUGARADDICTION. We eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time by choosing treats that are naturally sweet like fruit.
caramelizes their natural sugars so they taste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast. UP YOUR FIBER INTAKE. Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber may help you slim down. But the average person eats about 14 grams a day—the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole-wheat couscous, bulgur and polenta are all quick-cooking options to add to your weeknight repertoire.
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