Sore Muscles, Fettuccine Alfredo, Posture Exercises

Tip of the Day: Sore Muscles

As long as your muscles aren't sore to the touch, and you still have your full rang of motion (your sore muscle doesn't effect the full movement of that area of the body and doesn't effect your technique) then you should be fine to not rest a day between workouts. In fact, not resting a day will actually help your sore muscles (like I said, as long as it's not sore to the touch etc.). It'll help with the repairing process by increasing the bloodflow to your muscles. Do 2 sets of 10-15 reps w/ low weight with your sore muscle and you'll feel better for it!


Healthy Recipe: Fettuccine Alfredo

374 calories a serving, and this makes 2. Who, knew there could be healthier version of this delicious pasta? Now you don't have to feel so guilty about eating it!

• 3/4 cup vegetable broth, or reduced-sodium chicken broth (see Tips for Two)
• 4 large cloves garlic, peeled
• 4 ounces whole-wheat fettuccine
• 1 small zucchini, cut into matchsticks
• 2 teaspoons cornstarch, mixed with 1 tablespoon water
• 2 tablespoons reduced-fat sour cream
• Pinch of freshly grated nutmeg
• 1/8 teaspoon freshly ground pepper, or to taste
• 3/4 cup freshly grated Parmesan cheese, divided
• 1 tablespoon chopped fresh parsley

1. Bring a large saucepan of water to a boil. Combine broth and garlic cloves in a small saucepan; bring to a boil over high heat. Cover, reduce heat to a simmer and cook until the garlic cloves are soft, about 15 minutes.
2. After the garlic has simmered about 10 minutes, cook fettuccine in the boiling water, stirring often, for 8 minutes. Drop in zucchini and cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until the mixture is smooth, about 1 minute. (Use caution when blending hot liquids; take the center piece out of the lid of the blender and cover w/ a kitchen towel to help w/ airflow so the mixture won't splatter) Return the mixture to the pot and bring to a simmer over medium-high heat. Add cornstarch mixture; whisk it until slightly thickened, about 15 seconds. Remove from the heat and whisk in sour cream, nutmeg and pepper. Return the pot to very low heat to keep the sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and 1/2 cup Parmesan; toss to coat well. Sprinkle with parsley and serve immediately, passing the remaining 1/4 cup Parmesan separately.

Exercise: Posture Exercises

Here are some exercises you can do with the machines at the gym to help your posture:

Back Extension

The back extension machine trains the muscles of the lower back. Sit on the machine with your lower back pressed firmly against the padded seat. Keep your legs bent and cross your arms in front of your body. Push your hips and torso back against the padded seat by pressing your feet against the lower platform. Extend the spine within a normal range of motion. Pause at the end of the movement and return to the starting position. Perform three sets of 10 to 15 repetitions.

Pull Down

The pull-down exercise trains the muscles of the shoulders, upper and middle back. Grasp the bar overhead with a shoulder-width grip. Position your legs under the padded leg restraint and sit upright with your shoulders pulled back. Pull the bar down to the top of your upper chest. Pause at the chest while attempting to squeeze your shoulder blades together. Return the bar overhead by extending the arms. Perform three sets of six to eight repetitions.

Workouts from livestrong.com