Knee pain, stiffness, and injuries seem to be an issue written in our human DNA.  Doesn’t it seem like almost every person you meet nowadays has some sort of problem with their knees?  And an even bigger problem is that people tend to avoid using their knees - making the issue even worse.

Knee pain and injury can be the aftermath of an accident or surgery.  Or, it can stem from over-activity to the very opposite - under-activity!  The bottom line is that no matter how this seemingly unavoidable nuisance comes about, exercising the knee with proper form weight-training and flexibility can provide relief and strength to virtually any knee pain sufferer.

In this week’s Made Fit TV episode, I show you how to perform four basic movements that are perfect for beginners with knee pain, all the way to injured sidelined athletes.  I break down a quick explanation of what the quadricep muscles are, what they do, and how they function with the knee.  Remember, it’s about quality, not quantity.

1.) Shallow Squat

• Stand with legs wider than hip-width apart with toes and knees facing front
• Lower your butt while keeping your knees straight and over your ankles
• Perform 3 sets of 10, increasing by one set each week until you reach 8 sets

2.) Single Leg Balance

• With your toes facing front, raise one leg up and hold
• Balance on one leg for as long as you can, up to 30 seconds
• Hold onto a bar or wall for support if needed
• Repeat on the opposite leg, for a total of 3 sets on each leg
• For advanced: perform a shallow dip by lowering butt down and standing back up

3.) Floor Bridge to Single Leg Raise

• Lie on your back with feet flat and both legs bent at 90 degrees
• While keeping your toes facing front and parallel to each other, raise your butt off the ground
• Hold that position while straightening one leg out completely to the front
• Return the leg back to its bent position, and then lower your butt back to the floor
• Perform 3 sets of 10 on each leg, increasing it by one set each week until you reach 8 sets

4.) Single Leg Raise

• Lie on your back with your legs straight and arms at your sides
• Bend one leg at 90 degrees with your foot flat on the ground
• Slowly raise the straight leg to knee level and slowly lower
• Repeat 10 times for a total of 3 sets on each leg, increasing by one set each week until you reach 8 sets

I know what you’re thinking… and, NO! I am not an infomercial that’s promising you a six pack from “just ten minutes a day!”  I’m telling you that you can lose one pound in one week by eliminating unnecessary calories from your daily nutrition plan.

In case you were wondering, 1lb of fat = 3,500 calories.  Knowing this could be the answer to your weight-loss struggles because it can put things into perspective.  If you over-eat 500 calories more than your body will use up in a day, that’s 3,500 calories accumulated over 7 days!  And this could be added calories you probably wouldn’t even miss.

In this week’s Made Fit TV podcast, I provide you with examples of foods that you eat (or, should be eating) almost everyday of the week.  But, I break it down to show you just how many extra calories you may be eating based on portion and selection, and how you can eliminate 3,500 calories - one pound - a week, from nutrition alone.  Just don’t forget to workout, too!

The chest muscles take up a large portion of your upper torso.  The pectoralis muscles connect and help support your shoulder muscles, too.  So, it makes sense for both men and women to train them hard to take advantage of the residual calorie burn.  But if you’re bored with barbell bench presses or have hit a plateau, challenge your chest with resistance bands.

Resistance bands are a great tool because they can work in virtually all ranges of motion.  It’s all in how you train, though, that delivers the gains you want.  You can’t allow the elasticity of the bands to determine your strength and motion.  YOU have to control the bands in both the contractions and the eccentric (negative) motion - resulting in more effective results.

In this week’s Made Fit TV podcast, I show you how to use resistance bands effectively and creatively to target your chest.  Bands are pretty affordable and mobile, so you can do these movements anywhere!

They say a girl can never have too many diamonds, right?  Well, this girl can never have too many weights!  To me, there’s no such thing as “old” equipment; you can always find something to do with the most aged, random pieces of exercise equipment.

Unconventional training movements can be the best way to amp up your workout results or get you out of that dull plateau.  Sometimes all it takes a weight or two, a barbell, and your own body.

This week’s episode of Made Fit TV focuses on some simple - yet creative - movements using equipment you may already own!  So, dust off those old weights hiding under your brother’s bed, or stuffed in the basement, and check out this video for some killer movements!  Print off this list below for a guide.

Modified Barbell Core Twist

10 reps per side - 2 to 3 sets

Plate Front Shoulder Raise

10 to 12 reps - 3 sets

Plate Squat Press

15 reps - 3 sets

Plate Push

10 to 15 reps per leg - 2 to 3 sets each, per adductor and abductor

Weighted Push up

10 to 20 reps - 3 sets

The word motivation may sound cliche when referring to health and fitness.  But, let’s face it - it’s fact!  People need something to motivate them, to inspire them to turn a negative into a positive.  NBC’s “The Biggest Loser” provides an opportunity for a select group of people to explore their motivation - and take major action!

Detroit, Michigan, home to Season 7 “The Biggest Loser: Couples” Winner Helen Philips, hosted one of the open casting calls for the show’s latest season.   Individuals, relatives, couples, and friends came from near and far to have a shot at being picked.  And what better place to find some potential contestants!  Detroit is also home to Season 6 mother/daughter team Shellay & Amy Cremen.

For this week’s Made Fit TV episode, I join my good friend, and former “Biggest Loser” Season 2 Winner Pete Thomas, for a behind-the-scenes look at open auditions in Macomb, MI.  I chat with him and some of the “loser” hopefuls to find out what motivated them to put themselves out there to have a chance at changing their lives.  Some laughed.  Some cried.  But it’s all in the name of health and fitness for life!