Hello again neighbors, what a week! Hurricane Matthew turned out to be quite a destructive force. I just have to say how proud I am to live in Alma. During the hurricane many of our first responders and good Samaritans helped those in need. We have many men and women in reserves and outage crews that have worked endless hours to restore power to our area as well as other areas. Alma, seems to have been spared once again from a hurricane.
We prayed for peace and a hedge of protection as Matthew hit land and headed toward our town. While the storm came through Friday night, my family gathered on the couch for a movie marathon with all the hurricane necessities including our lighted candles. We never lost electricity or internet. I got up three times to look outside just to see if the wind was still blowing trees back and forth. The boys had moved our wrap around couch up close to the kitchen bar making a sort of fort with blankets and pillows. I was lost somewhere in the middle nestled between my boys, our Boston terror, our Doberman and peace.
Over in Wayne County, my twin Heather McDaniel was with her family at her father-in-law’s house gathered around his bed side. While Matthew tore threw, leaving trees toppled, houses damaged and most out of power, the family stood vigilant beside Mr. Jerry’s bed. The family was called in by a nurse and asked if they would like to pray over Mr. Jerry Mcdaniel. Each member said a prayer leaving little Jerry to pray lastly over his father. As little Jerry said Amen, Mr. Jerry passed away. I received a text from my sister that Mr. Jerry had just passed away peacefully and all were fine and at peace as well. They never lost power.
How can we experience peace when people are dying or hurricanes are threatening destruction of our homes? Jesus. When we stand to lose everything that we’ve built over the years, spouses walk out and jobs are lost, how can we continually have peace? Jesus. Philippians 4:6-7 said, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your request to God. And the peace of God, which transcends all understanding, will guard your heart and your minds in Christ Jesus.” Jesus came to carry the weight of the world on his shoulders so that he could conquer every battle for us. It’s already been won.
Picking back up with our workout series today let’s talk shoulders or in human anatomy, deltoids. This week I have three exercises to target the front, middle and rear deltoids. Although I have given you one muscle group to train each issue thus far, several muscle groups can be trained together. The only rule of thumb is to not train every muscle in one day every day.
Starting with the front deltoids, the shoulder press is an exercise you can use dumbbells, barbells, cables or bands. Anybody at home or at a gym can perform this movement with store bought equipment or improvised equipment. Sitting or standing begin the exercise with dumbbells at shoulder level. Press dumbbells toward the ceiling until elbows lock out. Return the dumbbells to shoulder level to achieve one rep. Three sets with ten to twelve reps is a good place to start for this exercise as well as the following exercises.
The dumbbell lateral raise works the side deltoids. This exercise you will be standing. Hold dumbbells down at your sides. Raise arms out to the side in an arc until dumbbells reach shoulder level. Slowly lower the dumbbells back down to your sides. Control your speed in the upward as well as the downward movements. This will allow muscle tension during the entire movement. Be aware of your knees during this exercise. Never lock your knees during any of your upper body workouts.
The last exercise focuses on your rear deltoids. The rear deltoids get the least attention and usually get overlooked all together. This exercise you will bend forward at the waist holding two dumbbells at arm’s’ length. With your palms facing together, raise dumbbells upward to ear level, keeping elbows slightly bent. Lower dumbbells back down to starting position. Especially pay attention to your weights when returning to the starting position, gravity makes this exercise hard to control your speed.
All three of the exercises can be used with bands. If you’ve had shoulder surgery or find that your shoulders are too weak to work with the weights the bands would be a better choice to start with. Bands can be tied off to most anything stationary or you can anchor them by stepping directionally on them. Bands come in different colors that represent their intensity.
Lastly before we say goodbye let’s talk food. The weathers getting cooler and wild game is showing up at the tables this time of year. Wild game is still one of the healthiest meats. Venison is lean and hasn’t been feed with tons of hormones and fillers. This week I have a venison and roasted vegetables recipe.
Pan-Seared Venison and Roasted Vegetables
1 lb. Venison
1 teaspoon Rosemary
1 teaspoon Coriander
1 large Garlic clove
Salt & Pepper
Pat dry venison and rub with herbs, salt and pepper. Chill for 20 minutes. In a hot cast iron pan coated with olive oil and sear venison for six minutes on each side. Transfer meat to the center of the oven at 450 degrees. Cook for seven to ten more minutes or until meat thermometer reaches 125 F. Remove from hot pan to a plate and cover.
Preheat oven to 450 degrees
Cut up carrots, peppers, potatoes, onions, asparagus, brussel sprouts and toss in olive oil. I like to add rosemary salt and pepper to mine but you can add any herbs you like. Place vegetables in a roasting pan and bake for thirty minutes.
Slice up the venison and add roasted vegetables to your plate. I like to serve wild rice with this favorite dish. Bon appetite!