BBQ Rules

New Standard Operating Procedures released today please learn 

BBQ RULES   We are about to enter the BBQ season. Therefore it is important to refresh your memory on the etiquette of this sublime outdoor   cooking activity   .   When a man volunteers to do the BBQ the following chain of events are put into motion:   
Routine...   
(1)   The woman buys the food.   
(2)   The woman makes the salad, prepares the vegetables, and makes dessert ..   
(3)   The woman prepares the meat for cooking, places it on a tray along with the necessary cooking utensils and sauces, and takes it to the man who is lounging beside the grill - beer in hand.   
(4)   The woman remains outside the compulsory three meter exclusion zone where the exuberance of testosterone and other manly bonding activities can take place without the interference of the woman.   
Here comes the important part:   
(5)   THE MAN PLACES THE MEAT ON THE GRILL.   
More routine...   
(6)   The woman goes inside to organise the plates and cutlery.   
(7)   The woman comes out to tell the man that the meat is looking great. He thanks her and asks if she will bring another beer while he flips the meat   
Important again:   
(8)   THE MAN TAKES THE MEAT OFF THE GRILL AND HANDS IT TO THE WOMAN.   
More routine...   
(9)   The woman prepares the plates, salad, bread, utensils, napkins, sauces, and brings them to the table.   
(10)   After eating, the woman clears the table and does the dishes..   
And most important of all:   
(11)   Everyone   PRAISES   the   MAN   and   THANKS HIM   for his cooking efforts.   
(12)   The man asks the woman how she enjoyed '   her night off   ',   and, upon seeing her annoyed reaction, concludes that there's just no pleasing some women.

Nathan's Recipes & Food Book

TABLE OF CONTENTS

1. Teriyaki Pork With Soba Noodles  
2. Sweet Mustard Lamb Stir Fry
3. Chicken Risotto
   
4. Pemmican
5. Cheese Sauce
6. Moroccan Mint Tea
7. Fish Chowder 
8. Steamed barramundi fillets
   

Teriyaki Pork With Soba Noodles

Noodles have long been a staple food in China, Japan, Korea and most of South-East Asia. Why?

They're a good source of carbohydrate, B vitamins and minerals and help keep blood-glucose levels stable. Most ideally, they're also easy to prepare.

What to buy
1 two-centimetre piece ginger, peeled and grated thinly
2 tsp garlic, crushed
2 red chillies, sliced
1/4 cup teriyaki sauce or oyster sauce
2 tsp soy sauce
Juice of 2 limes
2 tbsp olive oil
500g pork, beef fillet or sirloin, sliced into strips
150g snow peas
4 spring onions, sliced very thinly on the slant

What to do
Mix ginger, garlic, chilli, teriyaki sauce, soy sauce, lime juice and half the olive oil together. Pour over sliced meat and refrigerate for one hour.

Cook the soba noodles in boiling, salted water for seven minutes. Rinse and refresh under cold running water.

Heat remaining oil in a wok and flash fry meat for two minutes. Add snow peas and spring onions.

Twist noodles into nests in each bowl, spoon pork and vegetables over and sprinkle with extra chilli and spring onions.

Note: use any noodles or rice with this dish.

Serves four.

Sweet Mustard Lamb Stir-Fry

Mustard has been spooned onto food since ancient times and long regarded as a curative, particularly for the common cold.

It stimulates the appetite and digestion, boosts blood circulation and firebombs the sinuses in a manner similar to chilli.

But the thing we like most about mustard is the taste, with few kilojoules and little fat. Try this revved-up lamb recipe.

Preparation time: 15 minutes
Total cooking time: 15 minutes

Ingredients
2 tsp oil, for cooking
500g lamb fillet, cut into thin strips
2 cloves garlic, crushed
250g snow peas
1 onion, cut into large wedges
20g margarine
1/4 cup (60g) wholegrain mustard
1 tbsp honey
1/2 cup (125 millilitres) evaporated skim milk
2 tbsp brandy (optional)

Method:

1. Heat the wok until it's very hot and spray with oil. Stir-fry the lamb strips in batches over high heat. Remove from the wok and set aside.

2. Heat the two teaspoons of oil in the wok and add the crushed garlic, snow peas and onion wedges. Stir-fry over medium heat for three to four minutes or until the onion softens slightly. Remove from the wok and keep warm.

3. Reduce the heat and add the margarine, mustard, honey, evaporated skim milk and brandy. Simmer the sauce gently for three to four minutes.

4. Return the meat and snow-pea mix to the wok and stir until the meat and vegetables are heated through and combined with sauce.

Note: a bowl of noodles is optional. This recipe would still work well on its own.

Nutritional information per serve - 1320kJ: 31g protein; 16g fat. Serves four

Chicken Risotto Recipe.
Risottos are very popular and can be very healthy. This recipe takes about 20 minutes to prepare (heating the stock beforehand decreases the cooking time). Feel free to omit the chicken from the recipe if you are vegetarian and add any other vegetables that you like such as pumpkin or sweet potato cut into small cubes (add these at Step 4).
Serves:
This Recipe Serves 4.
Ingredients: 1 tablespoon olive oil 1 large onion, finely diced 2 Cups Arborio rice 6 cups chicken stock 1 large chicken breast (Skin off), cut into small cubes 200g button mushrooms, halved 200g semi sun dried tomatoes Method: Heat large heavy based saucepan over medium - high heat. Add oil  and onion and cook for one minute. Add Aborio rice and cook, stirring for one minute. Heat chicken stock in saucepan and simmer. Take off heat and set aside. Add one cup of stock at a time to the rice, adding each cup when the stock had absorbed. Around the ten minute cooking time, add the chicken and stir in with the rice. When all of the water has been absorbed, stir through the mushrooms and the sun dried tomatoes. Serve immediately.

A Recipe for Making Pemmican

1 Batch = 3 1/2 pounds

4 cups dried meat - depending on how lean it is, it can take 1 - 2 lbs. per cup. Use only deer, moose, caribou, or beef (not pork or bear). Get it as lean as possible and double ground from your butcher if you don't have a meat grinder. Spread it out very thinly in cookie sheets and dry at 180° overnight or until crispy and sinewy. Regrind or somehow break it into almost a powder.

3 cups dried fruit - to taste mix currents, dates, apricots, dried apples. Grind some and leave some lumpy for texture.

2 cups rendered fat - use only beef fat. Cut into chunks and heat over the stove over medium (or Tallow) heat. Tallow is the liquid and can be poured off and strained.

Unsalted nuts to taste and a shot of honey.

Combine in a bowl and hand mix. Double bag into four portions. The mixture will last for quite a while without refrigeration. I have eaten it four years old. It actually improves with age.

HINT: Vary the fat content to the temperature in which it will be consumed. Less for summer. Lots for winter. Not only is it good energy food for canoeing, but an excellent snack for cross country skiing.

Cheese Sauce Recipe

INGREDIENTS

1. 2tablespoonsbutter


2. 2tablespoonsflour


3. 1cupmilk


4. 1/2teaspoonsalt


5. 1/4teaspoonnutmeg


6. 1pinchpepper


7. 1/2cup gratedswiss cheese


8. 1/4cup gratedparmesan cheese

DIRECTIONS

1. Microwave butter for 30 seconds.
   


2. Stir in flour and microwave for 1 minute.
   


3. Gradually stir in milk and spices.
   


4. Microwave on high for 3 min or until thick.
   


5. stirring every minute.
   


6. Stir in cheeses.

Moroccan Mint Tea

10	sprigs fresh mint, plus extra for garnish
3	teaspoons green tea
3	tablespoons sugar (or more to taste)
4	cups water

1. Boil the water and pour a small amount in the teapot, swishing it around to warm the pot.
2. Combine the mint and green tea and sugar in the teapot, then fill it with the rest of the hot water.
3. Let the tea brew for three minutes.
4. Set out glasses for the tea.
5. A shot-glass is close to the slender glasses used in Morocco.
6. Fill just one glass with the tea, then pour it back in the pot.
7. Repeat.
8. This helps to dissolve and distribute the sugar.
9. Pour the tea.
10. You want a nice foam on the tea so always pour with the teapot a high distance above the glasses.
11. If
    you do not have at least a little foam on the top of the first glass,
    then pour it back into the teapot and try again until the tea starts to
    foam up nicely.
12. Garnish with the remaining sprigs of mint.

Fish Chowder Recipe
Healthy winter dinners call for thick soups made with fresh healthy ingredients like this fish chowder which combines the goodness of Salmon (which is believed to have special proteins that aid in weight loss), Celery, Rice and Vegetable Stock. This healthy, low fat fish chowder is very tasty and easy to prepare. Share this recipe with family and friends when only a hearty but healthy dinner will do.
Serves:
This Recipe Serves 4.
Ingredients: 600g Tasmanian salmon fillet, bones and skin removed. 2 medium carrots, chopped. 1 stick celery, chopped. 1 cup cooked rice. 1 litre vegetable stock. 1 teaspoon Lemon pepper. Salt and pepper to taste. Method: Place all ingredients into heavy based pot. Simmer over low heat for one hour, or until vegetables are softened. Place all ingredients in food processor and process lightly. Add salt and pepper to taste. Serve immediately. Nutrition Panel: NUTRITION INFORMATION  Servings: 4  Serving size: 595g   Average Quantity per Serving   Average Quantity per 100 g  Energy 2330 kJ   392 kJ   557 Cal   93 Cal  Protein 45.8 g   7.7 g  Fat, total 15.3 g   2.6 g  - saturated 3.7 g   0.6 g  Carbohydrate 56.1 g   9.4 g - sugars 5.2 g   0.9 g  Sodium 13600 mg   2280 mg

Steamed barramundi fillets

Ingredients (serves 4)

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 garlic cloves, chopped
• 3cm piece of ginger,
  peeled, grated
• 1 cup chicken stock
• 1/4 cup soy sauce
• 1/4 cup Shao Hsing Chinese
  cooking wine (see note)
• 2 tablespoons oyster sauce
• 1 tablespoon caster sugar
• 1 bunch English spinach,
  trimmed
• 4 barramundi fish fillets,
  skinless
• 2 teaspoons sesame oil
• steamed basmati rice and
  coriander sprigs, to serve

Method

1. Heat oil in a saucepan over
   medium-high heat. Add onion, garlic and ginger. Cook for 2 minutes or
   until tender. Add stock, soy sauce, Chinese cooking wine, oyster sauce and
   sugar. Stir until well combined. Bring to the boil. Reduce heat to medium.
   Simmer, uncovered, for 12 to 15 minutes or until reduced by half.
2. Meanwhile, place spinach
   leaves in base of a bamboo steamer basket. Place fillets in a single layer
   over leaves. Place basket over a saucepan of simmering water, cover and
   steam for 8 to 10 minutes or until fish is cooked through.
3. Place rice and spinach
   leaves onto serving plates. Top with fish. Spoon over soy mixture. Drizzle
   with sesame oil. Top with coriander. Serve.

Notes & tips

• Shao Hsing cooking wine is
  a sweet, low-alcohol wine made from glutinous rice. Sweet sherry is a
  suitable alternative.

ZEN SARCASM

1.     Do not walk behind me, for I may not lead. do  not walk ahead of me, for I may not follow. Do not walk beside me either.

Just pretty much leave me the hell alone.

2.     The journey of a thousand miles begins with a broken fan belt and leaky tire.

3.     It's always darkest before dawn. So if you're going to steal your neighbor's newspaper, that's the time to do it.

4.     Don't be irreplaceable. If you can't be replaced, you can't be promoted

5.     Always remember that you're unique. Just like everyone else.

6.     Never test the depth of the water with both feet.

7.     If you think nobody cares if you're alive, try missing a couple of car payments.

8.     Before you criticize someone, you should walk a mile in their shoes.  That way, when you criticize them, you're a mile away  and you have their shoes.

9.     If at first you don't succeed, skydiving is not for you.

10.     Give a man a fish and he will eat for a day. Teach him how to fish, and he will sit in a boat and drink beer all day.

11.     If you lend someone $20 and never see that person again, it was probably worth it.

12.     If you tell the truth, you don't have to remember anything.

13.     Everyone seems normal until you get to know them.

14.     The quickest way to double your money is to fold it in half and put it back in your pocket.

15.     A closed mouth gathers no foot

16.     There are two theories to arguing with women. Neither one works.

17.     Generally speaking, you aren't learning much when your lips are moving.

18.     Experience is something you don't get until just after you need it.

19.     Never miss a good chance to shut up.

20.     Never, under any circumstances, take a sleeping pill and a laxative on the same night.

How to Choose Energy Foods

Nutrition science has provided a lot of performance food options
in recent years. If you're an outdoor athlete who needs a
quick, easy energy infusion, you'll find many convenient
choices to fuel your ambitions.

Before, During and Recovery

The most significant trend in the performance-food category is its
sophistication. Now you can fine-tune your nutrition
intake with food choices engineered to enhance every stage
of a workout or outdoor excursion—before, during and after
(the recovery phase).

The online product page for each performance food product offered
at REI includes a best-use designation. They are:

Before Workout

These foods or beverages are formulated to provide an elevated,
consistent energy level over an extended period of time.
They typically include a balanced mix of complex
carbohydrates, proteins and fiber. Some are suitable for
eating minutes before activity begins, though a longer
lead time (1 to 2 hours) is often recommended.

During Workout

These are designed for easy digestion and absorption into your
bloodstream. The goal is to provide sustained energy
through a gradual rise (not a spike) in energy followed by
a similarly gradual decline. Chews, gels and beverages are
favorites due to their simplicity and agreeable taste.

Recovery Phase

These are fortified with proteins, amino acids and other
muscle-restoring elements to help hasten the repair and
restoration of cells in your body.

Many products can serve more than one of these functions. But
these general designations can help guide you to choices
best suited to your needs.

How many of these items do you need? It depends on the intensity
of your activity or workout. For a light training run, for
example, you may not need any. A more moderate run, a
half-day hike or a standard training ride may call for
just a single item from one of these categories. The more
demanding (and prolonged) your activity, the more options
your body may likely need to sustain peak performance.

What do these products offer that traditional foods cannot?

• 
  Easy portability.
  Bananas, as great as they are as energy
  boosters, quickly get beat up when
  transported in your pack.
• 
  Long shelf life. No
  refrigeration (or similar food-handling
  precautions) needed.
• 
  Convenience. What
  you need (concentrated, specialized
  nutrients), when you need it (any time you
  choose) and where you need it (any place you
  choose).

Which items are best suited for you? We suggest you experiment
with various products. Stick with the ones that:

• deliver the best results for you
• feel most comfortable in your stomach
• offer the most appealing flavor and texture for your
  tastes.

Women's and Kids' Options

The
Luna brand has for years targeted women's nutritional needs. Their new
Luna Sport brand adds beverage and gel options to fit smaller jersey
pockets and lighter caloric needs.

Junior athletes also need
healthy, energy-rich foods but they don't always enjoy the taste of
adult energy products. Now there are options with flavors designed to
suit a child's palate.

Shop REI's selection of kids' energy food.

Energy Bars

These are a good choice when preparing yourself for endurance
activities (generally, any moderately intense aerobic
endeavor lasting at least 90 minutes). In most cases, they
are recommended for before-workout and recovery-phase use.

Bars are commonly high in carbohydrates, low in protein and fat—a
good combination to consume just before starting an
extended activity (or during an extended rest break). Bars
with slightly higher fat and protein content are a good to
eat an hour or more before a workout or anytime after it.
The high-grade carbs in bars provide an endurance boost
during a workout; afterwards, they help replenish glycogen
(energy reserves) in muscles.

With varying quantities of fat included (up to 15 or 20 grams in
some items), energy bars are the only performance-food
option that serves to quell hunger pangs, though they do
so only modestly and briefly.

Energy bars are not the same as meal-replacement bars or snack
bars. Still, hikers often use an energy bar as an
on-the-go midday snack during a rest stop. This allows
them to save time while addressing hunger and energy
issues at the same time.

Drink water when eating an energy bar. Bars are usually dense and
chewy and are easier to digest with generous water intake.
Avoid washing them down with a performance beverage.
Consuming too many carbohydrates at once can slow your
body's ability to absorb them.

Shop REI's selection of energy bars.

Energy Bites/Mini Bars

These
offer the same nutrition as the bars but in a smaller size. Choose
these if you want fewer than 250 calories per serving or prefer to get
the majority of your calories from a beverage.

Organic Bars

Many performance food choices now offer a high percentage of
organic ingredients in their products. REI offers a wide
variety of organic options.

Shop REI's selection of organic bars.

Raw Foods

While most performance foods are not excessively processed, a new
subcategory of energy bars features minimal processing-or
no processing at all. These bars include whole, uncooked,
energy-inducing foods (nuts, seeds, fruits) that are
chopped, pressed and compacted into a single-serve
package. For on-the-go food purists, this is a great
convenience.

Gels

Gels are very popular among hikers, cyclists, paddlers and runners
for on-the-go (during-workout) use. They are syrupy,
semi-liquid products--usually high concentrations of
carbohydrates--that come in small, squeezable packages
that bring to mind squeeze food tubes used by astronauts
in the 1960s.

Their chief benefit? They swiftly deliver a very-easy-to-digest
energy boost—offering perhaps the quickest energy input of
any performance food option. Some gel-makers create
specialized gels by add varying doses of caffeine (a
potent fatigue-fighter) or sodium (for people sweating
excessively due to high temperatures or humid conditions).
Caffeine-enhanced products are usually clearly marked. If
you prefer to avoid caffeine, take note when selecting
gels.

Gel packets are small, very light (1 or 2 oz.) and easy to stash
just about anywhere.

Shop REI's selection of gels.

Chews

Some people find the gooey texture of gels less than appealing.
Electrolyte chews were created for them. Chews are offered
in varying consistencies. Some are like gumdrops, or gummy
bears, and others are more like jelly beans.

They provide essentially the same function as a gel—infusing the
body with carbohydrates (to delay fatigue) and
electrolytes (to replenish stores of salts). Because their
soft-yet-solid texture requires slightly more digestive
work than a gel, their benefits may be slightly slower to
impact your body. Chews are designed exclusively for the
during-working stage of activity.

A
recent addition to this category are the so-called Fastpak chews, which
offer a convenient squeeze delivery of small chew blocks.

Shop REI's selection of chews.

Beverages

The beverage category, which launched the modern energy-food
movement with the introduction of Gatorade in 1965,
includes items that cover all the phases of
activity—before, during and recovery.

Better known as "sports drinks," performance beverages brought the
term "electrolytes" into the mainstream lexicon decades
ago. Electrolytes are minerals, primarily salts, which
exist in your blood and carry electrical impulses (such as
muscle contractions) between cells. They are important to
bodily processes that involve your heart, nerves and
muscles.

Major electrolytes in your body include sodium, potassium, calcium
and magnesium. During hard or prolonged exercise,
perspiration drains you body of electrolytes, particularly
sodium and potassium. The typical result: fatigue and
diminished performance. Performance beverages help prepare
and sustain an athlete's body in sweaty conditions.

Beverages with high protein content (and thus higher caloric
content) are designed more for recovery, although some
beverage-makers assert that protein boosts endurance as
well. Nutrients are rushed in liquid form to fatigued and
depleted muscles, speeding their ability to rebound and
provide a high level of performance the next day or later
that same day.

Effervescent and Low-Calorie Beverages

These are a couple of relatively new twists on the performance
beverage front.

Effervescent beverages come in tablet form and offer 2 benefits:

1) electrolyte replacement in a lower-calorie liquid and 2) a more
reservoir-friendly concoction for people who enjoy sipping
a flavored beverage through their hydration system.
Effervescent tabs do not create the potential for
gunking-up a reservoir the same way a high-carb powdered
energy drink mix might. Most effervescent beverages also
contain fewer calories than typical sports drinks.

Many trainers and nutritionists advise exercisers training at no
more than a moderate level of intensity to drink diluted
performance beverages or drinking water at the same time
when drinking a full-strength performance beverage. A
low-cal beverage can accomplish the same goal. Plus, by
consuming fewer calories in their beverages, athletes can
obtain rely on more on solid food for their caloric
intake. Low-cal beverages also succeed at minimizing
residue left inside a hydration reservoir.

Shop REI's selection of beverages.

Snacks

Since most performance foods offer sweet or fruity flavors, the
snack bar (with a saltier flavor emphasis) now fills the
salt-craving void for hikers and other outdoor athletes.
These foods offer the convenience of a single-serving
snack package that provides a healthier combination of
ingredients than can be found on grocery-store shelves.

Shop REI's selection of snacks.

Supplements

One
way to add vitamins and nutrients without any calories are performance
supplements. These capsules can offer a variety of benefits depending
on your needs. Be sure to follow the directions on the packaging for
correct use.

Posterior Cruciate Ligament Injury

What is the posterior cruciate ligament? The knee is stabilized by four main ligaments: 2 collateral ligaments (medial and lateral) and 2 cruciate ligaments both anterior (front) and posterior (back). The cruciate ligaments attach to the femur (thigh bone) and travel within the knee joint to the upper surface of the tibia (shin bone). The ligaments pass each other in the middle of the joint forming a cross shape, hence the name 'cruciate'. The posterior cruciate ligament (PCL) functions mainly in preventing the tibia from traveling backwards on the femur, known as posterior drawer. It also helps to prevent the tibia from twisting outwards. Injury to the ligament leads to knee instability with the shin bone having a tendency to 'sag' backwards when the knee is bent at 90 degrees. How is the posterior cruciate ligament injured? The incidence of injuries of the PCL is less than that of the anterior cruciate ligament. This is mainly due to the greater thickness and strength of the PCL. Nevertheless, the most common way in which the PCL is injured is by direct impact to the front of the tibia itself, usually when the knee is bent. This may occur in a front-on tackle or collision or when falling with the knee bent. The injury is commonly associated with injuries to other structures in the rear compartment of the knee joint such as lateral meniscus tears. In addition the articular cartilage may also be damaged. PCL tears are graded I- III with III being the most severe. These gradings are classified depending on the amount of backward tibial displacement observed when the knee is bent at 90 degrees. In extreme cases the ligament may become avulsed, or pulled off the bone completely. Symptoms of a posterior cruciate ligament injury: Pain at the time of impact which, over time, may also be felt in the calf region. Swelling, although this may be minimal (video). Pain when the posterior cruciate ligament is stressed (video). Positive sign on the 'Posterior draw test'. Pain and laxity when a 'reverse Lachman's test' is performed. Instability of the joint, perhaps associated with the feeling of the knee 'giving way. Treatment for Posterior Cruciate Ligament Sprain: What can the athlete do after sustaining a PCL injury? Apply RICE (Rest, Ice, Compression, Elevation) as soon after the injury as possible. See a sports injury professional immediately. What can a professional do? A sports injury professional will firstly firstly aim to correctly diagnose the injury. This may be achieved by performing specific tests such as the 'posterior drawer test' or 'revese Lachman's'. Referral for an MRI scan and/or X-ray to assess the extent of the damage. Operate - surgery for posterior cruciate ligament. Once the injury has been correctly diagnosed, 2 modes of treatment may be recommended: 1. Conservative Treatment This is indicated in most PCL injuries and may consist of: Ice and heat treatment. Electrotherapy e.g. TENS and Ultrasound Manual therapy treatments Advise on a specific rehabilitative exercise program which may include: quadriceps and hamstring strengthening, gait reeducation and balance training using wobble boards. 2. Surgical Treatment A lesser proportion of PCl injuries require surgical intervention. However in more serious cases, in particular those in which other structures within the knee joint have been injured, surgery may be recommended. Surgery may also be indicated if the conservative management has not aided the stability of the knee sufficiently over a period of time. In general, those who have sustained a PCL injury normally have good recovery rates, with most being able to return to sporting activities at the same level as before the injury. However, full recovery from cruciate ligament damage is highly dependant on the ability to adhere to a strict rehabilitation program. Surgeon Mr Richard Villar talks to sportsinjuryclinic.net about surgery for the posterior cruciate ligament. Rupture of the posterior cruciate ligament Stressing the Posterior Cruciate ligament - if it hurts, it may be damaged.

Strengthening exercises for Supraspinatus inflammation

Strengthening exercises (Supraspinatus inflammation)

The following guidelines are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation. The strengthening exercises below are aimed at strengthening the Supraspinatus muscle as well as other rotator cuff muscles of the shoulder. Abduction in internal rotation The athlete lifts a light weight out to the side with a straight arm (abducts the arm). Note the shoulder is internally rotated so the thumb of the hand points down towards the floor. It may be enough for the athlete to do this exercise without a weight or with just a very light weight such as a can of beans! Abduction in external rotation This exercise is the same as the one above except the thumb is pointing upwards. Aim for 3 sets of 10 repetitions and build up to 3 sets of 30 repetitions. Build up very gradually and asses the response the following day as well as afterwards. If the athlete manages 30 reps then the weight can be increased. Flexion From the standing position, the athlete lifts a straight arm up in front the horizontal and lowers back down again. Again, begin with a very light weight and aim to build up gradually to 3 sets of 30 repetitions. Shoulder Press From the sitting position the athlete raises the arms from shoulder level, overhead and back down to shoulder level. If this exercise causes pain then discontinue. Aim to build up gradually to 3 sets of 30 repetitions. The strengthening exercises below are aimed at specifically targeting the external rotator muscles of the shoulder. External rotation lying The athlete lies on their side. With a light dumbbell, rotate the shoulder with the elbow bent as shown to lift the bumble. Lower the weight down again to the start position. Aim for 10 to 20 repetitions. This exercise may be performed daily. External rotation sitting This is the reverse of the above. Lying on back with the arm bent and raised out to the side (abducted) at 90 degrees. Rotate the shoulder back so the palm of the hand faces upwards. Hold the position for between 2 and 3 minutes. Overhead at 135 degrees: Lying on back with the arm straight and raised above the head but not directly upwards / overhead. With palm facing upwards, relax the shoulder an let it hang down towards the floor. Feel the stretch in the front of the shoulder. Again, hold the position for between 2 and 3 minutes. Biceps curl This exercise is designed to strengthen the 'long head' of the biceps. A normal biceps curls is performed, but with the shoulder in extension - moved backwards. This is achieved by performing a biceps curl whilst lying on the back with the elbow dropped towards the floor over the side of the bench. It is important to stretch the muscles both before and after a strengthening session. It is also important in all shoulder rehabilitation to strengthen the muscles of the shoulder girdle in order to maintain correct shoulder biomechanics. The shoulder girdle consists of the shoulder blade (scapular and the collar bone (clavicle). The following exercises are designed to strengthen the shoulder girdle. Retraction Assuming the position as shown, the athlete aims to pull the shoulder back, whilst keeping the arm straight and the head still. The only thing to move when doing this exercise should be the shoulder. Aim to build up gradually (without a weight at first) from 3 sets of 10 repetitions to 3 sets of 30. Once 3 sets of 30 are reached with no adverse affects, then the weight can increase. Protraction Lying on the back, the athlete pushes a straight arm up into the air as far is it will go and gently returns to the starting position. This protracts or pushes forward the shoulder girdle. Initially it may be enough to do this exercise without weights but as the shoulder becomes stronger, a weight can be added. Wrist weights that fix around the arm are best as they allow muscles to relax when performing the exercise as they are not involved in gripping the weight.                                       Image 1 - Abduction in internal rotation Image 2 - External rotation in the lying position Image 3 - Shoulder press Image 4 - External rotation in the lying position Image 5 - External rotation in the lying position Image 6 - Horizontal abduction Image 7 - Biceps curl with the shoulder in extension. Image 8 - Retraction

Are you over-exercising?

How to spot the signs that you're pushing yourself too far
By Vern Pitt

Fighting fatigue
It might sound obvious, but tiredness is the first warning sign your body gives when it needs to stop. Most people complain of being tired after a weights session, but true fatigue is a little harder to diagnose. Fitness expert Neil McTeggert explains, "an increase of 10 per cent or more in your resting heart rate (taken every morning) can indicate that the body has not fully recovered and therefore needs more rest."

Mind games
As your body comes under more stress it can affect your most precious organ - your brain. Military Fitness Instructor Stuart Amory explains, "when I see clients, their training diaries are enthusiastic, but they feel really depressed." This is because overtraining depletes your glycogen stores - which are needed to keep your brain functioning. Once the stores are used up, it becomes increasingly difficult for the brain to accommodate demands, leaving you feeling anxious and sometimes depressed.

Weaker by the week
"Keeping a training diary and recording each workout lets you see progression. A lack of progression could signal overtraining," says Mcteggart. "It's easy to think that the solution to not seeing results is to increase your exercise routine - when in fact you need to do less." This is because in order for a muscle to grow it firstly has to recover. If you overtrain your body it can't return to the level it was at before exercising.

Tied to the bed
While your partner suggesting this might sound appealing, being resigned to a day under the duvet from infection certainly isn't. Persistent colds or the flu are an alarm bell to overtraining. "When you overtrain the demands you're putting on your body outweighs your resources," explains performance coach James King. "It can take a toll on your immune system and your capacity to respond decreases."

Get it sorted
"Prevention is better than cure," states McTeggart. "Always consider quality over quantity." If you are overtraining, the only cure is to rest or reduce. You might think its mad to reduce your fitness programme but this is one time when a little madness could do you a lot of good.

QUOTES TO LIVE BY AT WORK

 

I don't mind coming to work, but that eight hour wait to go home is a bitch.

 

85% of the worlds work is done by people who don't feel very well - Winston Churchill

 

Due to the constant fluctuation in customer personalities, we cannot be responsible for the mental stability of any one member of our staff. (Seen in a gas station in Toronto, Ontario, Canada)

 

It's hard to soar like an eagle when you're working with turkeys. - Jerry Dey

 

My opinions may have changed, but not the fact that I am right.

 

Remember there's no I in team... (but there is an M and an E)

 

That's Bill for ya, always sharpening his sleeping skills...

 

Where the needs of the world and your talents cross, there lies your vocation. - Aristotle

 

A child of five could understand this! Fetch me a child of five!

 

A clean desk is a sign of a cluttered desk drawer.

 

A commuter is one who never knows how a movie ends because he has to leave early to catch a train to get him back to the country in time to catch a train to bring him back to the city.

 

A company is known by the people it keeps.

 

A conclusion is simply the place where you got tired of thinking.

 

A morning without coffee is like something without something else.

 

Accomplishing the impossible means only the boss will add it to your regular duties.

 

According to my calculations the problem doesn't exist.

 

After all is said and done, more is said than done.

 

After any salary raise, you will have less money at the end of the month than you did before.

 

After the government takes enough to balance the budget, the taxpayer has the job of budgeting the balance.

 

Another month ends. All targets met. All systems working. All customers satisfied. All staff eagerly enthusiastic. All pigs fed and ready to fly.

 

By doing just a little every day, I can gradually let the task completely overwhelm me. - Ashleigh Brilliant

 

Choose a job you love, and you will never have to work a day in your life.

 

Dear IRS, Please cancel my subscription.

 

Deja Moo: The feeling that you've heard this bull before.

 

Don't be irreplaceable. If you can't be replaced, you can't be promoted.

 

Don't hate yourself in the morning - sleep till noon.

 

Every time I think I've hit the bottom, someone lends me a shovel.

 

Follow your dream! Unless it's the one where you're at work in your underwear during a fire drill.

 

Go the extra mile. It makes your boss look like a slacker.

 

God put me on this Earth to accomplish a certain number of things. Right now, I am so far behind I will never die.

 

Hard work never killed anyone, but why give it a chance?

 

Hard work spotlights the character of people; some turn up their sleeves, some turn up their noses, and some don't turn up at all!

 

I always try to go the extra mile at work, but my boss always finds me and brings me back.

 

I don't mind the rat race but I could do with a little more cheese.

 

I have no axe to grind, but I have an ivory letter opener that could use some sharpening.

 

I love my work, I could sit and watch it all day long.

 

I love the "swooshing" sound deadlines make as they go by.

 

I pretend to work. They pretend to pay me.

 

I thought I wanted a career, turns out I just wanted paychecks.

 

I used up all my sick days, so I'm calling in dead.

 

I've got to get back to work. When I stop rowing, the slave ship just goes in circles.

 

If at first you don't succeed, give up. No use being a damn fool.

 

If things get any worse, I'll have to ask you to stop helping me.

 

If you can smile when things go wrong, you have someone in mind to blame.

 

If you're the low man on the totem pole, just remember that if it wasn't for you the damn thing would fall over.

 

Illegitmitatum Non Carborundum Est - Never let the bastards grind you down!

 

Indecision is the key to flexibility.

 

Lord, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to hide the bodies of the people I had to kill because they pissed me off.

 

Many people quit looking for work when they find a job.

Monday is an awful way to spend 1/7th of your life.

 

Never use the words 'Evil Diabolical Plan' on your resume.

 

Nobody notices what I do until I don't do it.

 

Not only do I not know what's going on, but I wouldn't know what to do about it if I did.

 

Note on a door: Out to lunch... if not back by five, out for dinner also.

 

Of course I don't look busy.....I did it right the first time!

 

People who do the world's real work don't usually wear neckties.

 

Poor planning on your part does not constitute an emergency on my part.

 

Proofread carefully to see if you any words out.

 

Quitters never win, and winners never quit, but those who never quit AND never win are idiots.

 

Quote from the Boss: I didn't say it was your fault. I said I was going to blame it on you.

 

REAL procrastination is watching a hungry bear walk up to you while having a picnic, and not running because hey, you've got the rest of your life.

 

Save time... see it my way.

 

Someday it's just not worth chewing through the restraints...

 

Sorry - yesterday was the deadline for all complaints.

 

Sorry I'm late, I'll leave early to make up for it.

 

Teamwork means: A lot of mindless idiots doing exactly what the boss says!

 

The beatings will continue until morale improves.

 

The best part about procrastination is that you are never bored, because you have all kinds of things that you should be doing.

 

The Occupational Safety and Health Administration (OSHA) has determined that the maximum safe load capacity on my butt is two persons at a time, unless I install handrails or safety straps. Since you have arrived sixth in line to RIDE MY ASS today, please take a number and WAIT YOUR TURN!

 

The only person getting his work done by Friday was Robinson Crusoe.

 

The only problem with mornings is that they happen too early in the day.

 

The problem with the rat race is even if you win you're still a rat. - Lily Tomlin

 

The sooner you fall behind, the more time you'll have to catch up.

 

The trouble with work is... it's so daily.

 

The world is full of willing people -- some willing to work and some willing to let them. - Robert Frost.

 

There can't be a crisis today, my schedule is already full.

 

There is absolutely no substitute for a genuine lack of preparation.

 

There ought to be a better way to start the day than by getting up in the morning.

 

They can't fire me. Slaves have to be sold.

 

They say the pen is mightier than the sword (if you miss a deadline, you'd better bring the sword).

 

Things could be worse. Suppose your errors were counted and recorded every day like those of a baseball player.

 

This isn't an office. It's Hell with fluorescent lighting.

 

Those that make the rules don't play the game!

 

Two kinds of people: Those who finish what they start and...

 

Usually I try to take it one day at a time, but lately several have attacked me at once...-A.Brilliant

 

Warning: Dates in Calendar are closer than they appear.

 

Work hard for eight hours a day, and eventually you may become a boss and be able to work twelve.

 

Work is the greatest thing in the world, so save some for tomorrow.

 

You can name your own salary here - I like to call mine Fred.