Developing the rear deltoid (shoulder) can be quite challenging to balance out the physique, as it is for myself.  There are few movements that isolate the posterior delts, but when they are mastered look out.  There’s always time to smolder the shoulder to enhance their rounded appearance.

Horizontal arm abduction, as in the standing rear delt cable fly, is most important in sport and shoulder development that requires the arms to be pulled back while in line with the shoulders.  All details and video description in the links attached.

The LIFT LOWDOWN:

When- Do the standing rear delt cable fly at the end of your shoulder workout.

With- Precede the standing rear delt crossover fly with exercises that target the middle and front felt, such as presses, lateral raises and front raises.

What- Five major muscles are involved: Posterior Deltoids, Infraspinatus, Teres Minor, Rhomboid, Trapezius

How- Do 3-4 sets of 10-15 reps for starters

STANDING CABLE CROSSOVER REAR DELT FLY 

TIP:  The farther you bring your arms (elbows), the more you invoke your rear deltoids and mid-back muscles.  Thus, a full range of motion is needed for maximum shortening of the primary muscles.

Nothing like staying warm through a frigid winter night than with a hot savory soup that hits the spot. Here’s a quick and simple chicken & rice soup that comes together in no time.

INGREDIENTS:

• 1 whole rotisserie chicken, meat removed and chopped into bite size soup pieces
• 1 TBS olive oil
• 1 medium onion, chopped
• 3 large carrots, chopped
• 3 celery stalks, chopped
• 2 cloves of garlic, minced
• 8 cups fat free, low sodium chicken broth (2-32oz. boxes)
• 2 cups water
• 1 – 6 oz. box Uncle Ben’s Basmati Medley (Savory Herb) or other rice variety with seasoning packet
• 1 dried bay leaf
• 1 – 14 oz. can of petite diced tomatoes
• 1/4 cup chopped fresh parsley
• salt and pepper, if needed or desired
• juice of half a lemon

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Asparagus can sometime get a bad rap due to the unpleasant smell that it gives to certain bodily fluids.  Nasty, but true!  The truth is that asparagus is delicious, regardless of what some haters say.  In addition and more importantly, there are some incredible health benefits of asparagus, some of which you’re about to appreciate:

1. It keeps your bones healthy

A serving of asparagus contains an impressive 70% of your daily recommended dose of vitamin K.  This is fantastic news for your bones, because vitamin K is essential for keeping them strong and healthy.  It helps with bone repair and formation, and has been known to aid in the prevention of osteoporosis and osteoarthritis.

Asparagus is a commonly eaten vegetable and is well known for its unique, savory taste.

2. It assists with weight loss

A serving of asparagus contains roughly 10% of your daily fiber requirements.  This is important for weight loss because fiber helps to kick start your digestive system.  In addition, fiber helps you feel fuller for longer, so you’re less tempted to gorge yourself on food you don’t really need to consume.  Asparagus is also great for weight loss because it contains potassium, which has been known to help reduce belly fat.

3. It has anti-aging properties

Asparagus is rich in vitamin E, which is also a lipid-soluble antioxidant and therefore highly beneficial for your skin.  It helps to protect tissue cells from mediated oxidant injury, which basically means (more…)

It’s one thing to have a healthy goal, like weight loss, for New Year’s.  It’s another to set yourself up with unrealistic time lines, such as losing 10 lbs by the end of the week.  New Year resolutions can be the motivation you need to start the year out strong, but they can also give you unwarranted pressure to reach your goal ASAP.

Whether your normal routine has disappeared in lieu of Holiday celebrations and sweets, or if you’ve vowed that this is the year you’ll become a gym rat or gym doll, remember to pace the transition and take it slow; just don’t quit once you’ve started.  No matter what your beginning starting point is, taking it to the next level should involve a ramping up and not an all-out-7-day-4-hour-per-day routine blitzing on the body.  Let’s be honest, you’ve tried that barrage before in the past; how’d that work out for you?  This only leads to discouraging aches, pains, and unsustainable time allocations to fit this amount of long term activity into your schedule.  Not to mention injuries that may sideline you even when you want to keep going.

Want some strategies to help you start out slow and implement your routine gradually?  You’ll find all the recommendations here at feelfitastic.com throughout the entire month of January.  We’ve got tips on how to ramp up your workout once you’ve mastered your current one, how to restart exercise after an injury or sickness, and how to jump back on the fitness bandwagon after your exercise routine has taken a hiatus.

In addition follow us on Facebook @feelfitastic and on Instagram @teamfitastic for much more health, fitness, nutrition, and wellness.