- Berries dipped in melted dark chocolate are a classic antioxidant-rich treat.
- Caramelizing stone fruits like peaches on a grill really brings out their natural sweetness. Add a few pecans and cinnamon or an easy balsamic vinegar reduction – yum!
- Toss tropical fruits like mango with unsweetened coconut and pistachios.
- Make easy raspberry pops: Pour pureed raspberries and raspberry juice into paper cups, add a popsicle stick, and freeze until firm. Refreshing!
- Yogurt-Dipped Banana Bites: Dip sliced banana in low-fat vanilla yogurt, top with a few chocolate chips, and freeze for about an hour.
- Brush nectarines with honey and lemon juice and place under a warm broiler for 6-8 minutes for a delicious guilt-free treat.
- Scoop out honeydew melon and sprinkle with a bit of chopped mint and coarse salt for a tasty, cool dessert that couldn’t be easier.
2016 Firecracker 5K Evening Run
Date: Thursday, June 30, 2016
Time: 7:30 pm CDT
Five Mile Dam Park
4440 S Old Stage Coach Rd
San Marcos, Texas 78666
Entry Fees:$25 pre-registration (must be received by June 25th)
$30 race day registration
Popsicle Run 4-Miler/3k/1k
Date: Monday, July 04, 2016
Time: 7:00 am CDT
Kyle, Texas 78640
4-miler is $20 for all participants. 3K is $15 for all participants; 1K is $10 for all participants
Weight machines offer advantages to the inexperienced or older adult exerciser looking to build base strength or when beginning an exercise routine. Planar movement and range of motion is controlled by the machine, so the need for stabilization and coordination is minimized and risk of injury is reduced. While the variety of machines is vast and sometimes overwhelming, most machines are actually very easy to use and can be learned quickly by even the most novice exercisers. Machines can also be helpful in correcting muscular imbalances, as they are able to isolate specific muscles on one side of the body. One of the disadvantages to weight machines is that they do not always adjust to every body frame or size, particularly those on the smaller end of the spectrum. If the machine cannot be adjusted to align with your frame, the movement may not be able to be performed correctly. In addition, as you advance your training, it may take several machines to target all of the same muscles that would be used during a smaller number of multi-joint free weight exercises.
The term "free weights" refers to types of equipment that do not restrict movement, such as dumbbells and barbells. Free weights come in various styles, some at fixed weights (as is almost always the case with dumbbells), while others are designed for the addition of weighted plates. One of the advantages to free weights is that, because they do not restrict movement, you must work to balance the weight in the three-dimensional plane, which recruits supporting muscles that would not be used when performing a similar movement on a weight machine. Full-body stabilization is required to perform movements correctly, which better simulates "real life" movements, but it takes practice and technique is very important. There are some safety considerations associated with the use of free weights. Knowing which exercises to perform and how to perform them correctly is key, so it's advisable to consult with a trainer or knowledgeable fitness professional if you are new to working to with free weights. The risk of injury is slightly higher, with the most common injuries resulting from dropping weight on a body part. For general fitness, using caution and lifting an appropriate amount of weight (see previous June posts for tips on this!) are sufficient safety measures. However, if you are lifting very heavy weight for increased muscular size, it's best to work with a partner who can spot you.
Always check with your healthcare provider before starting a new exercise routine, and contact us if you have any questions. Our group exercise instructors are happy to assist you in class, and our personal trainers are qualified to help you achieve your specific fitness goals one-on-one. Get fit, stay fit!