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

Move of the Month - Renegade Row

Pick your dumbbell weight desired for a one arm row and place the dumbbells on the ground with your palms facing each other.  Focus on maintaining the perfect plank position.  Take your feet a little wider than shoulder width apart.  Perform the push-up by lowering your chest so arms find a 90 degree angle and exhale as you extend back up. To prepare for the one arm row draw the shoulder blade upwards, keep the elbow touching the side of your body as you lift the weight.  Bring the elbow up towards the sky.  Return to the plank position and perform another push-up.  Then row on your other side.  Continue to alternate your right and left side with a push-up in between.  Remember to keep your hips parallel with the floor by engaging your core to avoid rotating the hips.  The renegade is a great chest, back, and core exercise that will improve your stability, balance, and strength. 



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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