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Fitness Corner |
updated 11/2/09 |
NOVEMBER: Breast Cancer Awareness Month
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Workout of the Month
Resistance Band Workout for the Entire Body |
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Bow and Arrow Pull
Targets: Back, Arms, Abs, and Legs.
Stand with feet together, holding one end of looped band in each hand. Extend arms in front of you at shoulder level, palms facing each other. Lunge back with right leg, bending both knees 90 degrees, and, keeping left arm extended, drive right elbow straight behind you so that band is pulled tight and upper body rotates to right. Return to start. Switch sides; repeat to complete 1 rep. Do 10 reps. |
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Circle Crunch
Targets: Abs and Outer Thighs.
Tie a band into a loop and wrap it around thighs, just above knees. Lie face up on floor with hands behind head, elbows out, legs lifted, and knees bent 90 degrees. Crunch up, then circle upper body in a counterclockwise direction while pressing thighs outward against band. Do 10 circles, without lowering. Return to start; switch directions and repeat. |
No responsibility or liability is accepted by Recreation Services for any injury suffered by any person as a result of adopting the exercises and information in this material.
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Fitness Question of the Month
 “I have had so many things to worry about recently. How can I keep stress and anxiety from taking over my entire body and mind?"
Often individuals let stress and anxiety affect them physically without knowing it. They experience pain in their neck and jaw area. These areas can decrease breathing and circulation from entering the body. This can sometimes provoke headaches in some individuals. To avoid these symptoms from occurring try the following step:
- While in a seated position, interlace your fingers together and place your hands on the back of your head.
- Allow the head to move forward, resting your chin on your chest.
- Hold for about 10 seconds, breathing in through the nose exhaling out through the mouth.
- Lift the head back up to neutral position and repeat 3 or 4 times.
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Food for Thought
 Pumpkin Spice Bars
Ingredients
- 4 eggs
- 2 cups white sugar
- 1 cup vegetable oil
- 1 (15 ounce) can pumpkin
- 2 cups all-purpose flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 2 teaspoons ground cinnamon
- 1/2 teaspoon ground ginger
- 1/2 teaspoon salt
- 1/4 teaspoon ground cloves
- 1 (16 ounce) container cream cheese
- Frosting; 1/2 cup chopped walnuts
Make it:
- Prep: 30min; Bake: 30min; Ready in: 2 hours
- Preheat oven to 350 degrees F (175 degrees C). Grease and flour the bottom and sides of a 10x15 inch jelly roll pan
- In a large bowl, combine eggs, sugar, oil and pumpkin; beat until smooth. Stir in the flour, baking powder, baking soda, cinnamon, ginger, salt and cloves.
- Spread batter into prepared pan. Bake for 30 minutes in the preheated oven, or until a toothpick inserted into the cake comes out clean. Allow to cool completely.
- Frost with cream cheese frosting and sprinkle top with nuts. Cut in to 2 inch by 1 1/2 inch bars. Store in refrigerator.
Nutritional Information
Servings Per Recipe: 25
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 Quote of the Month
"A man is rich according to what he is, not according to what he has."- Anonymous |
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