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Updating old post – Lower leg muscles

In the world of fitness, there are some topics that change little over time. Anatomy, for example. I started this blog talking about anatomy and it was time to update these post. New pics and info on every muscle, like symptoms and activities that can cause pain.

Whether you are an athlete or if you are going to start exercising, knowing your body will only bring you benefits, so I recommend these readings. On Mondays of the coming weeks, I will share an update on a body area.

Let´s start with the lower leg muscles.

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30 healthy turkey recipes

Meat is a valuable source of protein and other nutrients. But when it comes to a healthy diet, it’s important to choose the right kind of meat and eat the correct portion size. Turkey is a relatively inexpensive source of protein, with more protein per gram than both chicken and beef, while remaining lower in fat and cholesterol than other meats. It also delivers vitamins and minerals.

Here are some key points about turkey meat:

  • Eighty-five grams of roasted turkey breast contains around 125.
  • In contrast, 85 grams of roasted dark turkey meat contains around 147 calories.
  • The dark meat of turkey typically contains more vitamins and minerals.
  • Turkey breast meat contains fewer calories and fat than most other cuts of meat.
  • Turkey contains vitamins B-6 and B-12, niacin, choline, selenium, and zinc.
  • Processed turkey meat can have a high sodium content.
  • Pasture-raised turkeys typically have higher omega-3 content than factory-farmed turkeys.

In this public notebook, you´ll find some of my favorite turkey recipes.

30 turkey recipes.png

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30 healthy chicken recipes

Chicken is the most common type of poultry in the world. There is significant variation in cooking methods amongst cultures. Historically common methods include roasting, baking, and frying. They are also often grilled for salads or tacos.

Whether you’re trying to build muscle or lose fat, chicken is included in your diet. I know by experience that eating chicken over and over again, cooked the same way, may be boring to death.

I´ve selected 30 of the most delicious chicken recipes from my notes (recipes are not my own). A different way to cook your chicken, each day of the month. A 30-recipes post would be hard to read so, you have all the recipes in this public notebook.

30 chicken recipes.png

I like to add checkboxes to the ingredients. I go to the kitchen with my list and I check I have everything I need. If not, that goes to the grocery list. At cooking time, all checkboxes are marked so, I unmark them as I´m using the ingredients. Once it´s done, the check boxes are ready for the next time.

Whether you’re an Evernote user or not, you can join the public notebook. But, for a better experience, create your free account, here.

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Guest post: Long duration flights at MiddleMe & LadyReDot

Good morning, beautiful people 🙂

As you already know, my good friend Kally has invited me before to MiddleMe. We´ve tried to provide you exercises you can perform at your workplace and could help with your posture and tight muscles.

Probably, you don´t know these interesting facts about Kally:

  1. She loves travelling.
  2. She flights a lot.
  3. And she has just opened a travel blog: Ladyredot.com

So, I told her I had some exercises for her long duration flights and…the rest is history 🙂

Follow Kally´s blogs for awesome tips for your career  and travels!! Enjoy the reading and have a good flight 🙂

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460

Hello, dears 🙂

460 what? Exercises! What else? 😀

460 videos

Most of them are still hidden because I have to add tags and stuff but, they´ll be ready soon. Also, anytime soon I´ll post the respective description to each one of them. Don´t worry, I won´t post a daily exercise, the simple idea is exhausting 🙂

Anyway, if you are bored and want to search a new exercise for your workouts and you are not sure how to do it, please feel free to ask.

Tomorrow´s topic: Abs!!!

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Alternate Biceps Curl with dumbbells

This exercise is a classic 🙂

Standing in a split-stance position to stabilize your body, Your arms are at your sides, close to your body and your palms are facing forward. Pull the shoulder blades down and back. Your head and neck should be aligned with your spine. Do not allow the back to arch. Maintain these engagements throughout the exercise.
Slowly bend one elbow as the opposite arm should remain in the starting position. Keep your torso erect. Do not allow the elbows to move forward. Keep the palms facing forward and your wrists straight without any bend. Do not allow the shoulders to shrug.
Gently back to your starting position. Keep the dumbbell in the neutral position. Repeat to the opposite side.

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Standing lateral raises

This is the best exercise for your deltoids. It works mostly the medial head. I usually prescribe routines based around the medial and rear deltoids. The anterior head is involved when we work our chest so, I prefer to let it rest. Obviously, every client is different.

Stand holding your dumbbells at your sides, not in front of your body; elbows relaxed, palms facing your body.

Exhale and slowly raise your elbows up and out to your sides. Your elbows and upper arms should rise together and lead the movement ahead of the forearms and dumbbells. Pause at the top and descend slowly.

Inhale, back to the starting position and repeat.

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Lying Hamstring Stretch

After Knees to the chest and roll, we can continue taking care of our hips and hamstrings. First, stop rolling.

Fully extend one leg while keeping the other close to the chest with both hands. Keep your hips level and your lower back down on the floor.

Inhale. Slowly straighten your knee, grabbing the back of your leg with both hands while keeping both hips on the floor.

Exhale. Stretch to the point of soft discomfort, not to the point of pain. Never bounce. Try to keep both legs as straight as possible. To reduce the intensity, bend the knee of the lifted leg.

Hold a few seconds and repeat with the other leg.

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Supermans Level 1

There are several levels and variations of this exercise.

Supermans Level 1 is similar to Bird-Dog but sometimes, one simple change makes a huge difference. As the name suggests, this exercise puts you in a position that emulates Superman while he flies, which also explain why so many levels and variations 🙂 Doing this exercise correctly and safely is simple and requires nothing more than your body and the floor. Well, You may wish to lay down a mat or rug to avoid laying directly on the floor, this is not Sparta 🙂

This is a great exercise for strengthening your lower back and toning your glutes.

Lie face down on your stomach with the arms and the legs extended.

Slowly, lift your left leg and right arm. Hold 2-5 seconds and back to starting position and alternate sides. Exhale as you lift your arms and legs up off the ground. Inhale, as you lower your arms and legs back down.

Don´t pull. Focus on your back and glute muscles, gently rising as much as you can. Probably you feel easier one side than the other. Don´t worry, there is always a weak side 🙂

 

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Bird-Dog

Welcome to the zoo 🙂

After Cat-Cow exercise, Bird-Dog exercise is an excellent exercise to stabilize the low back during upper and lower extremity movement. The main target of the Bird Dog is the erector spinae. It’s not that difficult to do after a little practice to get the balance right. It is helpful to use a mirror to help you with form adjustments.

Come to a quadruped position: place your hands under your shoulders. Your fingers facing forward. Place your knees under your hips. keeping your spine and neck in a neutral position; you should be looking at the floor.

Slowly extend your left leg behind you while reaching your right arm forward. Slowly return to the starting position and do the move on the opposite side. Lift the leg off the floor until it is at or near parallel to the floor. Keep both shoulders parallel to the floor. Your head should remain aligned with the spine throughout the movement. Do not lift the head or let it sag downward.

Back to starting position, maintaining balance and stability in the shoulders, pelvis, and torso. Alternate sides.

It looks easy, but it´s not. Let´s see the usual mistakes or problems with the next pic.

I have to say this was not on purpose 🙂 Usually, my first set of 30 reps (15 each side) is for stabilizing. Flipped disks are that funny 🙂

You should not lift your leg above hip height. This will help to avoid upward rotation at the hip. Do not allow the shoulder to tilt upward. If you cross the “red line”, you should adjust instead keep counting wrong reps.

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New Year´s Resolutions?

Good morning friends 🙂 Guess what? It´s my birthday!!! You are allowed to eat and drink your favourite junkie food 😀

I need to thank you for your warm and friendly welcome to the blogosphere. Blogging is the most crowded party I have attended. I love parties… My friends would like to play  🙂

You have been a powerful source of inspiration and motivation. Kind, gentle, friendly, helpful… I would love “give” you something in return. I thought about awards and challenges.

So, I did some research and my birthday gift to all of you is this: A new category is coming soon: “Free Fitness Challenges”. You can choose your own challenge and sync it with your usual calendar.

I´m developing some challenges but I would love to hear from you and develop a fitness challenge inspired in your needs (anonymously). If I´m not being clear: This is an open invitation 🙂

My neighbour has a tennis elbow injury. Yesterday I uploaded a specific rehab workout for this condition. She´s so happy now with her workout in her phone, I can´t even tell how it makes me feel 🙂 If you have a tennis elbow injury you are welcome to join!

If you like to be my muse (muses have no gender), please feel free to contact with the subject “challenge” and I´ll send you some questions about your habits and needs. I hope to have a handful of free challenges for new year, it will be easier and funnier with your help 🙂

Contact us

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Day 4, Ooooouch!

Today´s workout was about triceps and biceps. It was cloudy, it´s usually rainy, so I decided to go walking to the gym. That´s what the session lasts almost two hours:

Polar Day4

It was walking, I promise. Notice how the graph rises with just 45 minutes.

In the other hand, the workout was good to finish the week.

Workout day4

 

Next Monday, Leg day!! I´ll explain you then why I avoided it this week.

Please, have a nice weekend out there 🙂