MattB

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Posts by MattB

Plentiful Protein

Protein is made up of various amino acids, the building blocks of almost every tissue in the body including; neurotransmitters, hormones, muscle tissue, and various enzymes. Of the 21 amino acids 9 are essential, which means that the body can synthesize them on its own. Therefore, they must be provided through various foods.

Many of the 9 essential amino acids may be found in various foods.  Protein (as well as carbohydrates and fats) is a macro-nutrient composed of various amino acids. Protein is a useful way to get all 9 of your needed essential amino acids, ensuring your body with all the resources it needs to continue to heal and grow. Some useful sources of protein are listed below.

2 tablespoons of:

  • Almond Butter
  • Peanut Butter

1 cup of:

  • Cows Milk
  • Soy Milk

1 ounce of:

  • Cheese
  • Beef
  • Fish
  • Pork
  • Chicken

1/2 cup of :

  • Beans
  • Legumes
  • Tofu
  • Hu

1/4 cup of:

  • Cottage Cheese
  • Cream Cheese
  • Raw Nuts/Seeds
  • Egg Substitute

Romanian Dead Lifts

Wide Stance Dumbbell Squats This exercise focuses on the hamstrings and the backside of the leg.  It is important to note that this exercise should not be performed if you are suffering from any lower back injuries as it places high amounts of stress on the lower back and legs.
Description
  1. Start standing up, with feet shoulder width apart, slight bend in knees, and shoulders down and relaxed.  Hold the dumbbells/bar in front of you at waist level.
  2. Begin by bending at the waist while keeping your legs straight, allow arms to hang towards the ground as you lower your upper body towards the ground. While lowering the weights towards the ground inhale.
  3. Stop movement of the legs once your knees reach a 90 degree angle.
  4. After reaching the bottom position (point at which upper body is almost parallel to the ground) return to standing by exhaling, and pulling up with hamstrings while keeping the abdominals flexed.
Things to Keep in Mind
  • Keep your back straight and FLAT. If you find that your body position is changing in order to lift, try a lower weight.
  • Focus on using your hamstrings to return to standing position instead of your back or knees.
  • Control the weight on the way up as well as on the way down. This exercise strengthens many of your stabilizer muscles in your hamstrings and back. Control is a crucial part of this exercise.
Visual Aids
Muscles Works Gluteus Maximus (glutes), Hamstrings, Lower Back

Wide Stance Dumbbell Squats

Wide Stance Dumbbell Squats This exercise while it is very similar to the dumbbell squat its slight variations allow for additional work to be done by the inner thighs.
Description
  1. Start standing up, with feet slightly wider than shoulder width apart, and toes pointed towards the side.  Hold the dumbbells in front of you at waist level.
  2. Begin by bending the knees and pulling down towards the ground with your hamstrings. While lowering the weights towards the ground inhale.
  3. Stop movement of the legs once your knees reach a 90 degree angle.
  4. After reaching the bottom position (point at which knee angle is 90 degrees) return to standing by exhaling, and pushing back and up with legs while keeping the abdominals flexed.
Things to Keep in Mind
  • Keep your back straight. If you find that your body position is changing in order to lift, try a lower weight.
  • Control the weight on the way up as well as on the way down. This exercise strengthens many of your stabilizer muscles in your knees and back. Control is a crucial part of this exercise.
  • Do not spread feet to far out.
Visual Aids
Muscles Works Gluteus Maximus (glutes), Hamstrings, Quadriceps (quads).
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