Referenced Links In This Episode: www.MadeFitTV.com - www.twitter.com/jennydidonato

Happy New Year to all! Not only does January 1st bring a new year, it is accompanied by the urge for people to get in shape. But jumping in too quickly into a fitness program that you haven’t done in ages may do more harm than good. Starting out slow is a guaranteed way to help you pick up the pace through the next few months. A good way to ease into your fitness program is to learn how to warm up properly and stretch.

There are several different ways of stretching reserved for different activities and movements. One of which is static stretching. Static stretching is most common where you hold a position for a period of time to relax and elongate the muscles. The reason this is good for the muscles is because it helps keeps muscle fibers elastic and keeps the blood flowing to prevent tears, strains and injuries.

It’s important to note that before you perform this type of stretch, you must warm up. Stretching stiff, cold muscles is like trying to stretch a rubber band that was left in the refrigerator — it snaps. Ouch! If you are doing cardiovascular exercise, walk at a brisk pace for five minutes and then stretch before getting back on the treadmill for your run. If you’re wanting to stretch a muscle that has been stiff from weight-lifting, always stretch it AFTER your workout. Studies show stretching before weight-lifting may inhibit muscle contraction performance because the muscle has been elongated. Make sense?

To see some good stretches to incorporate into your routine, check out this weeks podcast. The notes below will also help you follow along.

Seated Hamstring (Leg) Stretch:
Sit with one leg extending in front on you and the other leg tucked close to your torso. Lean your chest forward while keeping your leg straight. You should feel the stretch behind your straight leg. Hold for 20 to 30 seconds and repeat on other leg.

Gluteal and Piriformis (Butt) Stretch:
While seated, place your left foot flat on the ground. Take your right leg and bend it so the side of its ankle rests on your left knee. Hold your butt off the ground with your hands under you and lean your weight forward. You should feel the stretch on your right glute. Hold for 20 to 30 seconds and repeat on the other leg.

Pectoral (Chest) Stretch:
Find a wall or a pole and stand facing it with half of your body overlapping it. Place your right arm against the wall or pole at a 90 degree angle so the entire inside of your forearm from your wrist to your elbow is against it. Lean your chest forward and hold for 20 to 30 seconds. Repeat on your other arm.

Referenced Links:
Contact me anytime - Be my twitter friend! www.Twitter.com/jennydidonato

Happy Holidays! From now until January 1st you will most likely be eating daily three times the calories your body burns in just one day. That said, we should probably cut corners where we can — and I’m not talking about cakes!

Good habits to live by during this “season of splurging” is to avoid drinking your calories, cutting back on portions, and not going back for seconds. Notice how I’m not telling you to avoid the sweets? Cutting it out cold turkey — especially during the Holidays — may prompt you to completely lose your mind from sugar-deprivation, steal the entire pumpkin pie, and down it in two minutes while hiding out in the hall closet!

So instead of doing away with the sweet-stuff, watch this week’s podcast and try whipping together this healthy dessert recipe that’s both tasty and satisfying. If you love peanut butter, this one’s for you!

Peanut Butter Protein Balls
Ingredients: 1 cup plain instant oats, 1 cup honey, 1 cup natural peanut butter (drained), 1 1/4 cup vanilla protein powder

1.) With peanut butter still in the jar, drain the oil off of the top
2.) Mix all of the ingredients in a large bowl with a spatula
3.) Wash your hands and continue mixing the ingredients until there are no dry spots
4.) Roll up balls of the mixture about the size of a half-dollar and place them on a cookie sheet lined with wax paper or parchment paper
5.) Cover with wax paper or parchment paper and refrigerate
Optional: You may also melt down two cups of semi-sweet chocolate morsels and dip one side of each ball in it before refrigerating

Servings: approx. 24 balls
One serving, plain= 103 calories
3.5g fat
11.5g carbs
7.5g protein
6g sugar

One serving w/chocolate= 138 calories
5.5g fat
17g carbs
7.5g protein
10g sugar

Tired of your Ab Roller taking up space? Tired of trying to sell your Ab Roller? Tired of looking for your Ab Roller? Tired of being tired of looking for your… Alright! I know, you get it! I just thought I’d slam you one more time with some of that infomercial garbage — because that’s where you got your Ab Roller through, right? Well, if you think it’s just an out-dated piece of metal that used to give you the fantasy of having your own “six-pack” someday think again! There are many ways to use your Ab Roller to exercise other muscle groups besides your core… and I’m going to show you! Now, pull that baby out of the closet.

First of all, you should never use your Ab Roller other than what’s intended of it. But we’re going to make an exception on that (wink, wink). I came up with some simple moves you can do by incorporating your Ab Roller.

Check out this week’s podcast for the step-by-step instructions on how to perform new movements with an Ab Roller. They include incline push ups, tricep dips, elevated split squats, and inverted back rows. Just make sure you follow along carefully so you don’t get hurt!

This Weeks Referenced Links
www.askohdoctah.com
www.poledancefactory.com

I may preach and live the healthy and fit lifestyle — but that doesn’t mean that it’s so easy for me all the time. I’m just like you; I can’t get in all of my fruits and vegetables every day. I can’t stay away from non-whole grain carbohydrates all the time. And I sometimes can’t eat just one portion. Now, these are innocent humanly flaws. But if they become a constant habit, then I may be headed down a slippery slope of malnutrition and love handles!

The trick that keeps me level with my overall health and fitness is that I try to control the situation with options that are best for me and my lifestyle. Because nutrition accounts for 75%-80% of the results we see from exercise, starting with your shopping cart is the best way to gain control of eating healthy, without really feeling like you are. Another important variable is understanding and following the serving sizes and nutrition facts on the food labels. Only you can control what you put inside your body — and how much.

Check out this week’s video for some simple and easy ways to clean up your grocery list and nutrition habits while staying within your comfort zone. This is geared toward the everyday person just looking for a little guidance!