Recruiting the Pectoralis Minor

Most people know how to recruit the pectoralis major.  In fact, Monday is what most people at the gym call international "chest day."  Some of the best exercises for pectoralis major are chest press, pushups, and cable crossovers.  But do you know how to properly recruit the pectoralis minor?

The pectoralis minor is a smaller muscle beneath the pec major.  While the pec major inserts into the humerus, the pec minor inserts into the scapula or shoulder blade.  Therefore, the two muscles have two different functions.  In order to properly recruit the pec minor, there must be a separation of the shoulder blades or rounding of the back.  Next time you do cable crossovers, try rounding your back at the end of the movement.  This will ensure that you are recruiting your pec major and your pec minor during the same exercise.

Happy lifting :)

Fat Loss Tips for 2013

Millions of Americans began a new health and fitness journey on January 1.  We wish everyone luck on their health and fitness goals.  If you can make better activity choices and better food choices, the journey will be successful.

Simple things you can do to add activity to your daily routine:

·         Take the stairs

·         Park far away

·         Walk during your lunch break

·         Walk to check your mail

·         Walk your dog

·        Play outside

·         If you “need” to watch the latest reality show, do some crunches or pushups during commercials.

Making better food choices is almost impossible with all the goodies everywhere; so:

·         Eat at home

·         Eat more fibrous fruits and vegetables

·         Do not leave your home hungry

·         Pack healthy snacks to go just in case

·         Avoid long periods between snacks

·         Drink water with your meals

·         Drink alcohol in moderation if at all

Another important aspect of your journey is your support team.  Surround yourself with friends that have similar goals.  Also write down your goals and share them with some of your friends.  Together, you all will help each other reach your 2013 health and fitness goals!