5 Must-have moves in any program, and pumping up with pumpkin!

Although everyone's strength and exercise program at Advanced Fitness is tailored towards their specific goals and needs, there are a few fundamental moves you will find in almost any quality strength training program. These are the most functional moves for the body, or the things we would do in everyday life, if life still required all of us to be physically active! In no particular order, you will find...

1. The Squat - works your glutes, hamstrings, quads, calves, and even your core, if an upper body movement is added. Having the strength and endurance to perform squats properly will decrease your likelihood of experiencing low back and hip pain or injury.

2. Push - whether push-ups, bench press, overhead shoulder press, you name it, we should practice pushing weight away from our bodies. There's a reason push-ups hurt so much - they hit several muscles at once, including your abdominals!!!

3. Lunges - whether traveling, in place, stepping side or stepping back, lunges use the musculature of both legs but prevent you from compensating with more force on one leg versus the other. Recall the functional movement screen...was one side more stable or strong than the other? Try to start on your weaker side so that it is not fatigued at the beginning of your set.

4. Pull - As important, if not more important, than a pushing move is a pulling move, especially in the age of slouching over at computers and tight, weak upper back muscles and forward head postures! Try a variety of pulling exercises, including lat pulldowns, assisted chin-ups, upright rows or rowing in a horizontal plane, bringing your hands back to your waist. Your posture will thank you!

5. Plank - The verdict is in - exercises such as the plank and side plank which RESIST bending of the spine, rather than laying on the ground and crunching, are far more effective in training the abdominals and treating lower back and hip pain. Think about it - we "sit-up" once a day to get out of bed! Do you sense a theme? Our bodies respond best to the exercises that mimic it's daily needs, such as protecting the spine, picking things up off the floor, pushing or pulling open doors.

If you are working out on your own or traveling, be sure to incorporate some variation of each of these for a well-rounded routine!

Go Italian, or Asian, with canned pumpkin!

This week's recipe is featured in our October newsletter and puts a new spin on ravioli! Who needs all the fat and calories of traditional ravioli when you can enjoy this delicious, healthy spin! It tastes great with spaghetti sauce too!

Ingredients

1 cup canned pumpkin
1/3 cup grated Parmesan cheese

1/4 teaspoon salt

1/8 teaspoon black pepper

24 wonton wrappers

1 teaspoon salt

1/2 cup chicken broth

1 1/2 tablespoons unsalted butter

Chopped parsley

Preparation

Combine 1 cup pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes, and drain in a colander. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley