Weight Lifting Tid Bits

Hey Everyone!

Who's ready for the quarter to start back up? I'm pretty sure, even though my summer break was looooong, I'll be complaining about just how much I want school to be over once it starts back up. But, at least we all have one thing to look forward to: COMING BACK TO THE BFC!

From here on out, my goal will be to periodically inform you, our BFC gym members, of different exercises to try out in the gym, and tweaks you can apply to your daily workout routines to make them more effective, safe and enjoyable!

Looking forward to seeing you all back here on the 23rd,

Ryan

NSCA-CPT

The Wonders of Alcohol

Ahhh alcohol. Some steer clear of it, while others have made it a part of their daily routine. We know how it makes us feel, but what is it actually doing to our bodies?

You know that your favorite alcoholic beverage is loaded with calories, but what else? There are many other effects of alcohol that you may have never considered. EatingWell.com has a great article on these specifics and breaks the issue down nicely. Click here to view the article.

From dehydration to increasing the risk of breast cancer, alcohol has a wide range of effects that we should all be aware of. This entry is not intended to put a damper on your partying habits or hinder your enjoyment of a few adult beverages. Instead it is intended to help you become aware of what is actually going on with your body when you consume these "adult beverages."

-Andrew Reddish

Size Does Matter

As we currently live in the time of counting calories and inspecting food labels, one may propose the question “What is a serving?” We always hear that we need so many servings of fruit each day, and a number of veggie servings…but do we really know how to measure them?

Now you can get a better idea of how many servings you are consuming with this detailed list from the National Strength and Conditioning Association (NSCA).

Ø Bread: one slice of bread, one small muffin, or dinner roll

Ø Cereal: 1 ounce (28 grams) ready-to-eat cereal or ½ cup cooked cereal

Ø Pasta and Rice: ½ cup cooked

Ø Raw leafy vegetables (lettuce): 1 cup

Ø Other vegetables: ½ cup

Ø Fruit: one medium apple, orange, or banana, or ½ cup canned fruit

Ø Juices: ¾ cup

Ø Milk: 1 cup

Ø Yogurt: 1 cup

Ø Cheese: 1 ½ to 2 ounces (42-56 grams)

Ø Meat: 2 to 3 ounces cooked (56-85 grams)

Ø Equivalent to 1 ounce of meat: one egg; ½ cup dried beans, cooked; 2 tablespoons peanut butter

Now the question arises, “how much of each food group do I need each day?” Feel free to head over to MyPyramid.gov for a cool interactive food pyramid that provides recommendations for a balanced diet.

-Andrew Reddish