Shoulders Above the Rest!

In the hierarchical order of things, shoulders many times aren't a primary focus when someone is setting their fitness goals. Usually, it's the butt, chest, back and legs that take precedence... and even arms come in above shoulders for a lot of people. I can't tell you how WRONG this is! The shoulder joint is one of the most complex joints in the human body! It is a ball and socket joint similar to the hip joint, but unlike the hip joint, it is a very shallow joint, which makes it inherently unstable. Thus the reason for having strong, developed muscles around the joint to avoid what can many times be a very painful injury.

Without strong, in-shape shoulders, you run the risk of a variety of injuries, including rotator cuff tears, impingements and tears of the labrum. All of these are very painful, with the sensation running all the way down to your elbow and beyond. So what do you do to help strengthen those muscles???

Incorporate these exercises into your shoulder workout and you'll quickly be on your way to having shoulders you can be proud of... not to mention your posture will be a hell of a lot better!

Upright Dumbbell Row & Press - select a weight that you'll be able to move 12 - 15 times. Using a weight/resistance that is too heavy with this exercise can lead to injury. Starting with the dumbbells out in front of you, raise them straight up like you're lifting a pail of water. Then, without stopping, rotate your shoulder upward and continue into a standing shoulder press. Reverse the movement on the way down, repeat 12 - 15 times.

Later Shoulder Raise & Twist - using either dumbbells or a resistance band, simply raise the weight/resistance out to your sides, bringing your hands up to about ear-level. Slowly lower back down to your sides, but don't allow your arms/hands to touch your hips ... repeat 12 - 15 times.

Dumbbell Shoulder Shrug - for this exercise, you'll select a heavy weight. Holding the dumbbells at your sides, simply shrug your shoulders upward, roll them backward and then lower them. Bring the dumbbells back to the starting position and repeat 12 - 15 times.

Good luck, have fun and check back and let me know how your shoulders are growing!

Turkey Meat Loaf...MMM!

So here's an old favorite of many people... MEAT LOAF!  It's easy, goes with almost anything, and fills you right up.  This recipe has a twist, though... it's TURKEY meat loaf, so ease up on your beef!  If you're looking to pack in some protein, this recipe will do the trick with a whopping 37 grams per serving! 

Ingredients:

Meat Loaf:  1/2 pound ground sirloin, 1/2 pound ground turkey breast, 2 eggs, 1 cup crushed whole wheat crackers, 3/4 cup diced onion, 2 cloves crushed garlic, 1/2 teaspoon dried oregano, 3/4 cup barbecue sauce.

Parmesan Squash:  4 zucchini, 4 yellow squash, 2 tablespoon Parmesan cheese.

How To Make It:

Meat Loaf:  Mix the beef and turkey until well blended.  Add the eggs.  Mix in the remaining ingredients, including the half cup of barbecue sauce, until well blended.  Form the meat mixture into a loaf shape and place it on a broiler pan.  Coat it with the extra barbecue sauce.  Cook at 350 degrees for 1 hour.  Double-check the internal temerature with a meat thermometer; it should read 160 degrees at least.  Makes 4 servings.

Parmesan Squash:  Slice the zucchini and squash into rounds.  Arrange them in a steamer and steam for 3 to 5 minutes.  Remove, pat dry with a paper towel, and toss with the Parmesan cheese.  Season to taste with salt and pepper.  Makes 4 servings.

ENJOY!!!

Nutrition Info (1 serving meat loaf & 1 serving squash):

424 calories

37 g protein

41 g carbohydrates

14 g fat

6 g fiber