Fit 091: T-bar Row, Habits, Diet Spices

Motivation: Your habits can be good or bad.
They can be helpful or harmful. No matter what they are, habits can stick with you like glue! Step 1 is to recognize the good and bad habits you have. Step 2 is to retrain your brain to change the habit. Small steps lead to new habits! In this episode, you’ll learn how to change your bad habits, so you can reach your fitness goals! See also the Fitness Makeover Workshop Gaining Control for more help in changing habits and retraining your brain for success!

Nutrition: A great diet aid is Fat Burning Spices!
Not just for holiday time, theses spices can help your diet all year long! Cinnamon and Nutmeg are the first two we’ll discuss (more next episode!).
Cinnamon has been found helpful in controlling blood sugar levels. Adding Cinnamon to your oatmeal, coffee or toast will make them taste better and enhance the natural sweetness of foods. This can help you satisfy your sweet tooth without the sweets or added calories!
Nutmeg contains compounds that boost mood! A good mood will make your exercise easier and your food selections better too! Just like Cinnamon, you can sprinkle nutmeg on most food items and use it in smoothies or other drinks.Always keep Cinnamon & Nutmeg close by to take advantage of the diet helping, fat burning benefits!

Training: A challenge to use a new exercise this week!
The T-bar row. In this episode, you’ll learn the proper form, what to use if you don’t train at a gym or don’t have a T-bar Row at your gym. How to work this exercise into your training and how to avoid common mistakes.

machine row weight training
tbar row with neutral grip
(Click on image to view this exercise…)