| Top rated |
Lizzie and Chef ChrisLizzie Marie with Chef Chris of the Featherstone Grill
(2 votes)
|
|
Barbecue BeefA tangy BBQ meal using a beef roast, our secret ingredient and served up Georgia style: shredded. The shredded meat can be served on whole wheat sandwich buns, by itself on a plate with baked beans and/or coleslaw or in a bowl with rice.
(2 votes)
|
|
Snow on the Silver CometJust a tiny patch of snow I found on my run, found it amusing to see in Atlanta in late February.
(2 votes)
|
|
Summer SaladThis refreshing dish is perfect to serve during hot summer months. Make sure veggies are well chilled.
(1 votes)
|
|
Tasty BrowniesHealthy and all natural, from Lizzie Marie's Cuisine!
(1 votes)
|
|
Abdominal Exercise: Knee RaiseThis is the end position for a knee raise. Simply curl your pelvis upward, keeping your legs bent. Exhale before contracting then inhale as you return to the start position.
(1 votes)
|
|
Exercise: Push-upPlace hands just outside of shoulder width apart. Legs are extended parallel to the ground with feet flexed. Only points of contact to the ground are hands and balls of feet. Start is arms extended in a plank position. Tilt head slightly to look forward instead of directly at the ground. Lower in a controlled fashion, keeping body straight, until chin or chest just barely touch the ground (try not to lay down), then extend arms again to return to the start position.
(22 votes)
|
|
Exercise: Seated Leg ExtensionSit in the leg extension machine. Adjust the bench so that your knees are in line with the pivot on the extension, and the pads fit comfortably over the tops of your feet. Keep your chest up and out and look straight ahead. Flex your quadriceps and bring your legs forward so that your ankles are slightly in front of your knees. This is the start position – you should not go any lower than this until you are done with the exercise! Now, extend your leg so that it is straight. Unless you have any type of condition with your knee joint, you may lock at the top, but keeping your legs slightly unlocked will increase tension and the effectiveness of the exercise. Return to the start position to complete the rep.
(10 votes)
|
|
Exercise: Seated Cable RowStart sitting on the floor or a pad. Feet should be proper against the machine. Your legs should be slightly bent. Keep your chest up and out for proper alignment of the spine. Grasp the bar or rope, then squeeze your shoulder blades together (scapular retraction) and maintain this for the entire rep. Pull the bar or rope towards you, keeping your forearms parallel to the ground and elbows in tight by your sides. Stop when your wrists are just touching your torso. Do not lean forward our backwards during this movement – your torso should remain erect with your shoulders directly over your hips. A typical grip is with your palms facing each other. You may use a palms-down or palms-up grip. A standard grip distance is the distance between your wrists when your arms are hanging naturally by your sides. Anything inside of this is a narrow-grip, and anything outside of this is a wide-grip.
(12 votes)
|
|
Illustration: One legged 'King' squatPerforming a one-legged or 'King' squat
(16 votes)
|
|
Control Drill: Shoulder RotationsShoulder Rotations – spread your arms out to your sides. Trace a circle with your fingertips, starting with small circles and rotating forward (over). Slowly increase the speed of the rotation and the radius of the circles within your comfort range. After doing this ten or more times, repeat with the opposite direction of rotation.
(4 votes)
|
|
Stretch: Wrist Flexor StretchWrist Flexor Stretch – place one arm in front of you, palm facing away. Now bend at the wrist so the fingers are pointing down (your palm will now be facing you). Grasp your fingers with your other hand and pull towards your body to stretch the wrist flexors.
(4 votes)
|
|
Stretch: Chest Stretch (Position 3)Chest Stretch (Position 3) – step farther away from the frame, extending the arm almost straight, then repeat the motion from the previous stretch.
(4 votes)
|
|
Exercise: Lying Triceps ExtensionsThese may be performed seated, standing, or lying. In all cases, your knees should remain over your ankles and your chest up and out to align the spine. Raise your arms over your head, so that your elbows are either directly above your shoulders or slightly behind them (i.e. over your head). The standard grip is with your wrists the same distance apart as they are when hanging naturally by your sides, and palms facing up and away from your body. Bend at the elbow and lower the bar over your head as far as it will comfortably go without your elbows moving. Contract your triceps and drive the bar back to the start position. Some people prefer lockout in this exercise; we prefer a slightly bend to keep constant tension on the muscle and off the elbow joint. A reverse grip would be with palms facing in or towards you.
(19 votes)
|
|
Exercise: Barbell Bench or Chest PressBegin by lying on your back. Your knees should be over your ankles and the same height as your hips and shoulders. Grasp the bar wide enough so that your arms form a right angle when your elbows are at the same level as your shoulders. Thrust the bar upwards until just before locking out completely – this is important, your arms will be straight but do not lock them, as this places undue stress on the elbow joint. When you perform this exercise with dumbbells, your palms should face your feet.
(14 votes)
|
|
Illustration: One-armed clean and pressPerforming a one-armed clean and press
(20 votes)
|
|
| 152 files on 10 page(s) |
 |
|
|
|
4 | |
|
|
|
|
|
|
Contact
Terms and Conditions
Help! (Getting Started)