Wellness Wednesday: Workouts & Rewards

Well, we have found our way in the middle of the week once again. To help get over this hump in the week take some time out of your day and focus on your wellness. As promised, this Wellness Wednesday will focus on more power tips. Last week we learned how to build up and maintain a powerful golf swing. This Wellness Wednesday’s power tip builds on maintaining the powerful golf swing by focusing on more of the mechanical aspects of one’s swing. The tip?

Swing Around Your Body

Sandy LaBauve, reported to Golf Digest Woman that a major power tip for women is to swing around your body while on the tee. LaBauve reports that swinging the club head several inches off the ground for practice encourages you to swing more around your body, rather than up and down. Swinging more around your body will help increase your club head speed and add that distance you have desired. 

Photo Courtesy: Golf Digest Woman

Spending more time at the range and working on that swing will be one of your biggest benefits. LaBauve suggests that you give your driver and woods more of a workout rather than your 5- or 6- iron, since you will be using those clubs more often.

Practice makes better, but a physically active body will also help you reap the rewards of a better golf game. In order to remain in optimal health and to perform your very best, exercise is a must. Since we are talking about preserving a powerful swing by focusing on the mechanics, let’s focus on the mechanics of maintaining strong arms.

Tone Your Arms

What you need: 3 to 5 pound and 8 to 10 pound dumbbells and a soft surface to work out on.

The work-out: Sit-Up Pullover

Lie face up on the floor, knees bent, feet flat and arms extended overhead with a light dumbbell in each hand. Contract abs and slowly curl up, lifting head, shoulders, and back off the floor. Simultaneously bring arms forward in an arc toward your knees. Hold for a second, and then slowly reverse to start.

To make it harder: add a chest press. With the upper body lifted and your arms in front of you, bend elbows and lower dumbbells toward your chest, then straighten your arms before returning to start.

To make it easier: Keep your head on the floor as you raise dumbbells in an arc and bring them down to the floor so that your arms rest at your sides. Reverse to start.

For more toning tips got to: www.prevention.com/health/fitness 


And when all of that is said and done, reward yourself with some cake! Blueberry Coffee Cake to be exact! This recipe is super easy, incredibly delicious and only 210 calories per generous slice.

Serves: 12 servings, serving size 1 piece

Photo Courtesy: Foodnetwork.com



  • Cooking spray
  • 1 cup all-purpose flour
  • 1 cup whole-wheat pastry flour or regular whole-wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3 tablespoons sugar
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup chopped walnuts
  • 1/2 cup packed brown sugar
  • 2 tablespoons butter, at room temperature
  • 2 tablespoons canola oil
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1 cup plain nonfat yogurt
  • 1 cup fresh blueberries, or frozen and thawed


Preheat oven to 350 degrees F. Spray an 8-inch square cake pan with cooking spray.

Whisk together the all-purpose and whole-wheat flours, the baking soda and salt. In a small bowl, stir together the granulated sugar, cinnamon and walnuts. In a large bowl, beat the brown sugar, butter and oil until fluffy. If necessary, use the back of a spoon to press out any lumps in the brown sugar. Beat in the eggs, 1 at a time, beating until fully combined. Beat in the vanilla and yogurt.

Add the flour mixture in 2 batches, stirring until just combined.

Spread half of the batter into the prepared pan. Sprinkle half of the nut mixture over the batter and top with the blueberries, gently pressing them into the batter. Spoon the rest of the batter into the pan, smoothing the top. Sprinkle the remaining nut mixture over the cake, pressing gently. Bake until a wooden toothpick inserted in center comes out clean, about 30 to 35 minutes. Let cool slightly and then unmold and allow to cool completely on a cooling rack. Cut the cake into 2-inch squares.

Per Serving: Calories 210; Total Fat 8.5 g; (Sat Fat 2 g, Mono Fat 2.5 g, Poly Fat 3 g) ; Protein 5 g; Carb 30 g; Fiber 2 g; Cholesterol 41 mg; Sodium 230 mg

Good source of: Thiamin

Recipe Courtesy: Ellie Krieger, Foodnetwork


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s