CASUAL STYLE - Ottawa At Home

supported bent-over row:
Use a picnic table or bench for support.
Place one knee on bench, square with
the hips. Support same side arm and
use opposite arm to pull the weight up
and down so that your upper arm ends
up being parallel to the ground. Keep
abdominal muscles tight. Do not twist
your upper body. Use 8-10 lb weights.
Do three sets of 25.
super woman:
Works the lower back. Lying face down
on the mat extend arms and legs out.
Keeping abdominals tight and neck engaged,
look forward and lift arms and
legs up to drive hips into the ground.
Lower upper and lower body in a controlled
manner. Hold for three to five
seconds. Do three sets of 20.
cardio excerise: Low intensity jogging
or a brisk trail hike for half-an-hour,
three to five times a week. Or walking
one hour, three times per week.
nutrition:
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Drink 8-10 glasses of water per day.
A basic meal should consist of a palmsized
serving of each of the following:
greens, protein and whole grain products.
Try and eat 6 small meals throughout
the day...3 mains (see above) and 2 – 3
snacks of almonds, apples and greens.
Fire up the grill to cook healthy meals.
Chicken and fish are your best choice
for lean proteins.
Try to avoid white flour, starches, sugar
and processed foods and alcohol.
Stay on track with this fitness routine and
follow the nutritional tips to come back
this fall looking and feeling fabulous!
*Consult your physician before beginning any
exercise program.
EAT GREENS
The greener
the veggie,
the more fibre
and vitamins.
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Creating the atmosphere
you desire...
Manufactured on our premises
170 TOWNLINE ROAD, EAST,
CARLETON PLACE
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july/august 2009 | oah | 33