Denton A. Cooley Center
1620 McElderry Street
Baltimore, MD 21205
phone: 410-955-2513 fax: 410-614-8110

Move of the Month - Pull-Overs

Grab a dumbbell that will challenge you to a minimum of 6 up to a max of 12 repetition. Lay flat on a bench. With a gentle arc to your arms, raise the weight over and past your head until you feel a gentle stretch. Stop the motion and tighten all your muscles to pull the weight back in an arcing motion to bring the weight over the upper portion of your ribs. Repeat. Note: stay in control and don't allow your lower back to take on the stress - make sure you are using your lats and chest to drive the motion.



FIT TIP OF THE MONTH

MEAL TIMING: What and When to Eat for Performance and Recovery

We all know what to eat, in regards to healthy options, but have you ever thought about when you should be eating? The timing of your meals can impact your performance and recovery. Reaching your health and fitness goals can be a challenging, but having the right knowledge as to when you should be consuming calories can help you. Here are some research-based nutritional guidelines for pre- and post-workout meals that can be adapted to each person’s individual needs.

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MOVE OF THE MONTH

Russian Twist

The Russian Twist is a type of exercise that is used to work the abdominal muscles by performing a twisting motion on the abdomen. This exercise is great to build rotational core muscles and directly targets your oblique muscles as well.

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RECIPE OF THE MONTH

Lemon Cheesecake

A healthier two-serving-size dessert option of deliciousness.

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