Falling Back into Fitness

Hello Friends! This week I’ll pick up where I left a few weeks ago, the back workout. I hope to leave you with some great outdoor ideals and a fish recipe. Last article should have sparked your interest in getting fit or a least starting some fitness plan. Years of research and funds have been poured into understanding the positive effects of exercise on the human body. If that doesn’t encourage you the cool weather hopefully draws you outdoors to get energized.

Here we are again with a little cooler weather. Life seems a little less complicated, a lot slower and much brighter with the crisp air blowing in your face and the sun shining on your shoulders. My boys, Nicholas, Aiden and I love being outdoors during this time of the year fishing, hiking, camping, hunting and anything else that requires us to be outside. Let me be precise in saying that Aiden and I, love fishing only if the fish are biting. Nicholas can fish for hours. Without much notice my family easily falls back into outdoor fitness. It’s easy when you love the outdoors!   State parks and campgrounds are great places to find hiking trails and playgrounds with equipment to climb and exercise on. Making forts and tree houses with your kids are other ways to draw and keep children outdoors as well as getting some physical fitness.   If you can’t come up with your own ideals try this site, www.exploregeorgia.org

While we’re talking about falling back into good habits let’s talk really quick about how we sometimes fall back into bad thought habits. Sometimes our past walks back into our lives not with the same people or exact same events but only in our thoughts. All it takes is a trigger. Then we’re hurled back to those dark places we thought we’d buried neatly away. We sabotage our futures trying to control the situation based on past events. O, to walk back into the garden of Eden, to see new events as fresh moments in our lives.  Curtis Mayfield song, “If I Were Only A Child Again, states the innocent lost when he sings, “Remember when we were part of that special few, Everything it seemed was so pure and true, I guess we were just too young to understand, The unselfish cause of death and war and roles of man.” Only God can renew our souls, our inner self, for he was the one that wove us together in our mother’s womb. Ephesians 4: 23 said, “Instead, let the Holy Spirit renew your thoughts and attitudes.” We can change our thought patterns but not without the understanding that we have to take an intentional positive step toward changing and allowing God to heal those feeling. With that said let’s go into our back workouts.

The back consists of several layers of muscles and for all purpose is considered in three parts, upper, middle and lower back. Remember, in my chest article I said that you could not reach your full potential chest size without your back reaching its full size. To fully understand the dynamics of your muscles and just how intertwined they are to each other, study a colored diagram of the muscles chart. This will help you fully optimize your training plan.

For this workout plan, I’ll be using the equipment at the Anytime Fitness gym in Alma. The sets will be three and the reps will be ten to twelve. If your workouts are advance, then do four to five sets with the ten to twelve reps. Always warm up before any training session. Walking for ten minutes on a treadmill is a good rule of thumb to insure your muscles are warmed and ready to begin working out.   Starting at the machine row, in a neutral grip (thumbs up) sit up straight and pulling your core in, pull the handle toward your chest, pulling your elbows as far back as possible. Focus pulling your shoulder blades together like you are pinching a penny between them. This is a middle back exercise.

The wide grip pulldown machine, focuses on your latissimus dorsi muscle or we say in short your lats. This exercise also focuses on your middle back. Women, working this muscle helps make our waist look smaller and is part of the muscle that women complain about under their bra straps. Sit up straight with your upper chest tilled back pulling the bar down to the top of your chest, squeezing the lats.

The Machine Lift works lower back. Sitting straight up at the back of the seat be sure to position the back pad at the site of your shoulder blades. Lean back until you feel a contraction in your lower back and pause for two seconds. Return to the forward position until you feel a stretch in your lower back and upper back thighs. I usually do not count reps for this exercise because to many of my clients love the feeling of the relaxed tension in their back muscles on this machine.

The dumbbell shrugs work the upper back. With a dumbbell in each hand, hanging at your sides, pull shoulder back and lift shoulders up holding for a few seconds and then release to resting position. The upper back in which the exercise is for is also a spot that most people have tight and knotted muscles. Before performing the shrug be sure to stretch and work out tight muscles, otherwise this exercise will only worsen the knotted muscles. To relax this muscle from a standing position, bend over to aloud head to hang loosely from neck for fifteen seconds and then straighten up again. Repeat for two more times.

I’ve given you just a few workout ideals but there are many others and be sure always to consult your doctor before beginning a workout plan. After a workout always be sure to cool down and stretch. If you did the ten minutes’ treadmill warmup, you can do twenty more minutes and get your daily thirty minutes of cardio recommended by health officials.


Talking about the great outdoors and fitness, I have a fish recipe this week to share with you. If you follow my Facebook page, It’s a matter of the heart, you would have already seen the picture of the salmon dish. See you next time!!

Baked Salmon with a Sesame and Honey Sauce

Preheat your oven on broil with the oven rack placed on the highest position. Place salmon on greased pan, skin side down. Salt and pepper to taste. Broil for six and half minutes.

Sesame and Honey Sauce

1/3 cup honey

1/4 cup soy sauce

1 Tbsp. of olive oil

2 garlic cloves, crushed

½ tsp. pepper

1 tsp. sesame seeds

In a small saucepan, bring to a boil on high heat. Whisking for 3-4 minutes, or until the sauce thickens up. Serve on Salmon.


Falling Back into Fitness tutorials. Back workouts 

Three exercises featured in my article, Falling Back into Fitness in The News Courier.🍂🍁🎃👻 @itsamatteroftheheart

1. Notice how I am sitting off the seat about 2-3 inches, sitting at a 90 degree angle my back is straight, lay back untill you feel your lower back muscle contract than slowly return to starting position. You should feel a stretch in your hamstring and lower back.

2. Always situp straight, keeping arms beside you as close as possible. You should feel your shoulder blades rotate as you pull your elbows back. Imagine pinching a penny between them and squeeze before returning to the startling position.

3. Always keep soft knees ( do not lock them ), lean forward with straight back, elbows locked and push bar down. Control weights on the downward and upward motion.