Own your squat

One of the most powerful moves you can put your body through is the squat. Squats doesn't have to mean getting a 45lb. bar on your back with matching plates on each side of the bar. You can do a simple "air squat"or body squat anywhere there is 10 square feet of room. Here are the basic constants or checkpoints when performing a squat. Before you begin, relax to focus and enjoy the exercise!

1. Feet at shoulder width apart with toes flared outwards by one inch

2. Look straight ahead, find a focal point

3. Go to the decline position with a small arch in your lower back

4. Keep your knees just behind your toes as you decline

5. Get your quads and hamstrings parallel with the floor

6. Hold the squat for one second and drive your body upward with your heels

7. Avoid locking your knees out when you arrive upward

8. BUTT OUT, BODY UP! (Stick your butt out and keep your body erect during the squat)

--Toes flared one inch outward helps open up the hip girdle for more flexibility and strength--

Own your very own squat and do them anywhere.

A helpful website I recommend is www.twohundredsquats.com

Yard Rules

If you go to a basebalI game this summer, follow these simple rules;

1. If you are 14 or under, you are allowed to take a glove to the game.

2. Do not interfere with balls that are within reach of a player.

3. All balls (home run or foul balls) give it up to a kid.

4. Relax -- Official MLB baseballs by Rawlings are a $12 item (buy one online if you can't help yourself).

5. Be the first to catch a ball and not act like a complete buffoon at the yard.

Yes.

No.

Heartfelt

Feed your heart with these healthy choices. This menu will also boost your exercise program.

~Salmon
~Quality grade Omega-3 fish oil
~Virgin or Extra virgin Olive Oil
~Almonds
~Walnuts
~Avocado
~Steel Cut Oatmeal
~Dark berries (blueberry, blackberry, raspberry)
~Spinach leaves

Your heart beats approximately 103,000 times in 24 hours. Daily exercise, a healthy diet, hydration, and quality rack time will be heart felt.

DB

The Golden Egg

The perfect food

Easy Martha..we got eggs to lay

Get the egg in your daily diet. The all natural, nutrient dense egg has the highest quality protein found in food, period. Egg whites and yolks are loaded with nutrients vital for lean muscle, brain development and possess all of the 9 essential amino acids.

Eggs also contain branched chain amino acids (lucein, isolucein, and valine) that the body uses to build protein. Muscles have a particularly high content of the these amino acids. If you are wanting to build strong muscle fibers and get it through diet..the egg is your answer!

Egg Trivia: Ever notice a chef's hat (called a "toque") and all the folds it has in it? The symbolism of the 100 or so pleats are said to represent the numerous ways a chef knows how to cook an egg.

DB

Steel Cut Oats

Perfect fuel for the tank

Steel cut oatmeal is a intelligent choice for a heart healthy breakfast. This least processed and (2-3 times cut oat) has protein, fiber, b-vitamins, and calcium. Steel cut oats are actually the inner portion of the oat kernel.


As humans we do not digest fiber.  Fiber contains cellulose which is a nutrient that our bodies can not digest - the benefit of fiber is where it helps you digest other foods and keeps your digestive tract moving.

Add blueberries, strawberries, cinnamon, chopped walnuts, raisins, or honey.  

I thank my daughter Terra Bree for making me aware of Steel Cut Oats a few years ago. Smart Kid with a kind heart.

DB

48 hours later

Going through a tough workout or an exercise activity that your body is not used to and you will most likely find soreness 48 hours later.
Your muscles will experience tiny micro tears to the muscle fibers which is a part of building muscle. D.O.M.S (delayed onset muscle soreness).
To best remedy your sore body, increase your protein intake (for muscle repair) stay hydrated, and lightly exercise the next day to increase the oxygen and blood flow to the area. Rest and quality rack time will speed up the repair process as well.

DB

Tight and Right

Pronation by Bradshaw

As you throw a football, your elbow actually pronates away from the body on the follow through. It is a very similar motion to the "screwball" that is thrown by baseball pitchers. Sound bad? Not at all. This motion is a way to train and strengthen the arm and elbow joint.

Brees bringin it tight

As in anything else, moderation is key so listen to your body as your shoulder and elbow joints could experience inflammation which is a naturally occurring process when participating in any sport activity.

If you are a catcher on a baseball team, start throwing footballs as a cross training tool to strengthen your arm.
As you become more proficient at throwing tight spirals, you will see how it relates to gunning out runners on the base path.  DB