Is weight or form more important?

For those who know me, know that 'form' is more important than how much weight you can lift, in regards to weightlifting.  Anybody can use momentum to lift a lot of weight, but what happens when you take away momentum??  Go on take a guess! 

If you take away momentum you are left with you and the weight.  This is where form takes on a huge role.  By using correct form you are able to fully engage the muscle you are trying to work to lift the weight.  In doing so it doesn't matter if the weight is lighter, because you are able to concentrate on what you are doing.  This is where the mind-muscle connection comes in to play.  You will also fatigue faster by lifting with good form because you are now engaged in the muscle you are using and fully contracting the muscle with each rep.  More muscle cells are being activated with good form which will result in increased strength and growth of the muscles.

So next time you find yourself wanting to swing and bounce to lift a heavy weight, remember all your really doing is more of a cardio session then a weight lifting.  Push your ego aside, grab a weight that is manageable and really focus on what you are working.

One quick suggestion is to seek out a reputable trainer for a few sessions to monitor your form.  If they are stickler about form like me it will be worth every dollar and you might even learn a thing or two:-) 

Why Stretching is Important!

Do you suffer from low back tightness/pain or knots in your shoulders/traps??  Could be due to lack of stretching in your regimen. 

The benefits of stretching go on and on especially as you get older. Some of these benefits include:

-increased flexibility
-increased blood flow to muscles
-decrease injury
-improved posture
-alleviate sore/tight muscles

If you start incorporating stretching into your exercise regimen you will begin to notice a difference in your mobility as well as less tension in your low back/shoulders. 

I recommend stretching a minimum of 10-15 minutes daily.  I also suggest you warm up first or do your stretching at the end of your workout.  It's better and safer to stretch muscles that are warm.  If you can't seem to find the time then try and at least do 5 minutes.  Some stretching is better than none. 

My last recommendation is to find a time once a week to try and take a Yoga or Pilates class which will provide you a full hour of stretching sore/tight muscles.  It is worth it for your physical and mental well being. 

Crispy Santa Fe Chicken

I was looking for a simple and easy recipe to use for some chicken breast I had and found this one:-)  I used gluten free bread crumbs so my daughter would be able to eat it.  She has Celiac and is allergic to gluten.  Not only is it delicious, but healthy as well:-) 

What you need:

1.5lbs of chicken breast cut into cubes or slices
6 tbsp. of egg whites
6 tbsp. of Southern Style Gluten Free Bread Crumbs
3 tsp. Jamaican Style Curry Powder
About 1 cup of Salsa (I used Tostitos Mild)
1/4 - 1/2 cup Sargento Reduced Fat Shredded Cheddar Cheese

What you do:

1. Preheat oven to 425
2. In a bowl mix together bread crumbs and curry powder.  In another bowl put in your egg whites for dipping.
3. Dip each piece of chicken in egg then in bread crumb mixture. Turning evenly to coat both sides of each piece.
4. Place in 13x9 baking dish sprayed with cooking spray.
5. Bake 20 minutes or until chicken is done (165 degrees F).  Top with salsa and cheese.  Bake 5 more minutes or until cheese is melted.
6. Serve and Enjoy!

I love being a trainer!

I love pushing others to their full potential.  Nothing is more rewarding then helping others reach their goals and pushing them past what they thought they couldn't do.  I have been blessed with some amazing and hard working clients.  They make my job that much better and more enjoyable.