Author Archives: Sabrina

Killer Ab Workout

  |  in UncategorizedNo Comments

50 crunches raising one leg as you bring your head up and then alternate legs that you bring up

30 leg raises keeping hands underneath the backside for support

20 bikes

REPEAT 3 TIMES AT LEAST 5 TIMES PER WEEK

Did you like this? Share it:

New Workout!!

  |  in Exercises, Sample WorkoutsNo Comments

Ciruit 1:

10 Jump Squats

10 Sumo Jumps

20 Pushups

REPEAT 3 TIMES

Circuit 2:

10 Iso bicep curls each arm separate 10-15 lb dumbbells

10 Bench pec fly 10 -15 lb dumbbells

REPEAT 3 TIMES

Ab Circuit:

40 Crunch Pulse

20 Side Crunch on each side

REPEAT 3 TIMES

DO ABOVE 3 DAYS THIS WEEK!

Did you like this? Share it:

Weekly Workout

  |  in UncategorizedNo Comments

Circuit:

10 squats with 10 lb dumbells

20 tricep kickbacks with 10lb dumbells

10 reverse fly with 5 lb dumbells

10 shoulder press with 10 lb dumbells

REPEAT THREE TIMES AND ADJUST WEIGHT AS NEEDED

Abs:

40 crunches

20 leg raises

10 bikes

REPEAT THREE TIMES AND STAY CONSISTENT!!

Did you like this? Share it:

Weekly Workout

  |  in UncategorizedNo Comments

Circuit:

10 squats with 10 lb dumbells

20 tricep kickbacks with 5 lb dumbells

10 reverse back fly with 5 lb dumbells

10 shoulder press with 10 lb dumbells

REPEAT ABOVE THREE TIMES IN ORDER AND ADJUST WEIGHTS AS NEEDED

Abs:

40 crunches

20 leg raises

10 bikes

REPEAT AB EXERCISES THREE TIMES IN ORDER

Remember to stretch and stay consistent!

Did you like this? Share it:

Vitamin Checklist

  |  in General, Nutrition TipsNo Comments

Are you taking Vitamins? Which ones? Here is a simple checklist of Vitamins, recommended by the Registered Dietitian. Depending on your age, gender, medications, and medical conditions, your needs may be more individual than this.

Mutlivitamin with Minerals
- Make sure yours has iodine
- For people on acid reducers or metformin, take “Silver-type” for additional B12

Vitamin D
- At least 1,000 iu per day, but perhaps up to 10,000 iu per day

Fish Oil
- 1,000-3000 mg per day

Calcium
- If you do not get at least 1,200 mg from diet

Pro-Biotics
- Ask Richard for more information. May be used on and off or continuously.

Possibly Vitamin C or other anti-oxidants

For more information or research, please contact Kristin Klinefelter, MS, RD, LD at kristin@medsavebemidji.com

All of these vitamins and supplements are available at MedSave.

Hope everyone has a nice weekend!

To Happy, Healthy Living,
MedSave Wellness Team

Did you like this? Share it:

Bemidji’s Outdoor Obstacle Course

  |  in Exercises, General, ServicesNo Comments

Tired of the same old workout? Are you unmotivated to workout indoors during the summer?

We have an outdoor obstacle course that is challenging, fun and will give you a great workout. Bring your friends, coworkers, or family members and have a competition.

The InCharge Fitness outdoor obstacle course features plyometric boxes, figure 8 run, rope climbing, hurdles, tire run and hopscotch ladder. The MedSave staff did the obstacle course on Friday morning 6 times along with some additional exercises and all agreed that it was fun and the best workout they have had in a long time.

Call InCharge Fitness at 444-8138 to find out when the Outdoor Obstacle is set up and available for us. It is FREE to use for members and $5 for non-members.

Hope everyone has a fantastic day!

To Happy, Healthy Living!
InCharge Wellness Team

Did you like this? Share it:

We are now a 24/7 facility!

  |  in General, NewsNo Comments

Yes. It’s true. InCharge Fitness is now a 24/7 facility meaning that you have access to our fitness equipment anytime during the day.We are very excited about this change as it will give people the flexibility to work out when it is most convenient for them.

Key cards are available to purchase at the office M-F between 8:00 am and 5:00 pm. Cards are $10 and Key Fobs are $15. This is a one time fee.

Also, the front door is now the main entrance. Please scan your card at the front door to allow access. This will also track your number of visits.

We hope everyone is excited about the change as much as we are!

Remember: 80% of Success is just showing up. – Woody Allan

Happy exercising and stay consistent!
Your InCharge Wellness Team

Did you like this? Share it:

Weekly Workout

  |  in UncategorizedNo Comments

 Tricep/Back/Shoulder Workout for the week of 5-30-11

Circuit 1:

3 sets 10 one leg lunge on bench

 3 sets 10 overhead pulley with bar for tricep 10-40 lbs

 3 sets 10 lateral raises 5-20 lb dumbbells

 3 sets 10 back extension 0-25 lbs

 Circuit 2:

 3 sets 10 leg flexion 45-100 lbs

 3 sets 15 Olympian tricep extension with bar only

 3 sets 10 bent over row with 20-35 lb dumbbells

 Ab Circuit:

 3 sets 20 Upper Ab Machine 10-50 lbs

 3 sets 10 lower Ab Machine 0-10 lbs

Bicep/Chest Workout 5-30-11

Circuit 1:

 3 sets 10 skater jumps

 3 sets 10 machine bench press 30-100 lbs

 3 sets 10 preacher bicep curl 10-15lb dumbbells

 Circuit 2:

 3 sets 10 air squats

 3 sets 10 pulley cross over 15-40 lbs

 3 sets 10 bicep curls 5-20 lb dumbbells

 Ab Circuit:

 3 sets 40 crunch with leg raise variation

3 sets 20 ab punch

3 set 15 bicycle

Did you like this? Share it:

Workout of the Week

  |  in Exercises, Sample WorkoutsNo Comments

 

Tricep/Back/Shoulder Workout for the
week of 5-23-11

Some of the exercises in this circuit are set up for the equipment that we have at InCharge Fitness. Please leave us a comment if you have any questions.

Circuit 1:

3 sets 10 lunge jumps

3 sets 20 double kickbacks 5-15lb dumbells

3 sets 10 shoulder press twists 10-20 lb dumbbells

3 sets 10 lat pulldown 20-100lbs

 

Circuit 2:

3 sets 10 leg extension 45-100 lbs

3 sets 15 bench dips

3 sets 10 row machine with 20-80 lbs

 

Ab Circuit:

3 sets 20 Upper Ab Machine 10-50 lbs

3 sets 10 lower Ab Machine 0-10 lbs

Bicep/Chest Workout 5-23-11

 

Circuit 1:

3 sets 10 hall jumps

3 sets 10 bench push-up

3 sets 10 3-way bicep curl 10-15lb dumbbells

 

Circuit 2:

3 sets 10 squats on smith machine bar only-50lbs

3 sets 10 reverse lat pulldown 20-100lbs

3 sets 10 suicide 7′s bicep curl 10-20lbs

 

Ab Circuit:

3 sets 40 basic crunch

3 sets 20 leg roll

3 set 15 side crunch on each side


To Happy, Healthy Living!

Amy Dubray

Did you like this? Share it:

Mixed Berry Butter Crunch Parfaits

  |  in Healthy RecipesNo Comments

Servings: 6

Ingredients:

  • 1 cup all-purpose flour
  • ½ c. packed brown sugar
  • 1/3 c. coarsely chopped pecans or walnts
  • ½ c. cold butter or margarine
  • ½ cup cold butter or margarine
  • 1 ½ cups cereal (Try a high fiber cereal, special K, etc.)
  • ½ c. flaked coconut
  • 6 containers (6 oz each) fat free red raspberry yogurt
  • 1 ½ cups blackberries , blueberries and raspberries

Directions:

  • Preheat oven to 400 degrees F.
  • Combine flour, brown sugar and pecans in a large bowl. Use a pastry blender to cut in butter into the mixture until crumbly. Mix in the cereal and coconut. Transfer the mixture to an ungreased 13 x 9-inch pan.
  • Bake for 15 minutes, stirring once. Take the pan out of the oven and let it cool for about 15 minutes.
  • Prepare 6 parfait glasses. Layer each one with 1 to 2 tablespoons of cereal mixture, 1/2 container of yogurt and 2 tablespoons berries. Make another set of this layer for each. Place a tablespoon of the cereal mixture and serve with additional berries as garnish, if preferred.

Place the rest of the cereal mixture to chill until serving.

Source: www.healthyrecipe.net

Do you have a healthy recipe you would like to share? We would love for you to share it by leaving it in a comment box!

Did you like this? Share it:
Page 7 of 8« First...45678
  • Text Too Small?

    Click the Ctrl and + buttons on the keyboard at the same time to zoom in. Hit the Ctrl and - buttons at the same time to zoom back out! On an Apple computer you will need to hit Command and + or - for the same results.
  • Login




    Forgot?