BODY

There are more than 1,000 possible microbial species in your mouth, 440 on the insides of your forearm, 150 behind your ear. All told, more than 10,000 species of microbes inhabit your body.

Multitasking Your Workout

MAXIMUM BENEFITS COME FROM MINIMAL WORKOUTS

WRITER: TRACY DRAPER

Most of us have said it at one time or another: “If only I had more hours in my day.” People who want those extra hours for exercise will be happy to know that they can maximize their limited workout time with these exercises that combine balance moves and resistance training.

BOSU CURLS

MUSCLES TARGETED: CALVES, CORE, BICEPS

• Begin with light dumbbells and balance with both feet on the bosu ball.

• Find a focal point straight ahead.

• Slowly curl the weights up toward your armpits, contracting your biceps as you do.

• Release gently and repeat 8–12 times.

TRAINER’S TIPS

• Try it in the corner first without weights. See how steady you are prior to adding dumbbells.

• Do not add weights until you can balance steadily for 30 seconds.

• Keep knees slightly flexed and maintain correct posture.

• Too easy? Do it on one foot without the weights; add weights once you can balance safely.

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Staff Pick S P

Over time adults tend to forget the wonderful things that link us to our childhood. However, food tends to have a universal link. Who can forget the gooey and slightly soggy PB&J sandwiches buried in a hardshell G.I. Joe lunch box, or even Strawberry Shortcake es s Even G.I types of lun u ch boxe J Jooe e lunch boxes.

Good Humor Bars from the neighborhood ice cream truck? Mmm, my favorite. Now, in my present health-minded adulthood, I have rediscovered another childhood classic: celery with peanut butter (almond butter preferrably). This fiber-rich veggie has the properties to reduce blood cholesterol levels and heart disease risk. Almond butter provides vitamin E, potassium, magnesium, iron, calcium and healthy fats. So, savor this healthy childhood snack that never goes old and fits in all types of lunch boxes. Even G.I.

TASTY BONUS:

Not a fan of celery? Use carrots or a combination of hummus and califlower. It’s crunchy, healthy and delicious.

— Anthony Casto, senior designer

SINGLE LEG SQUAT WITH STRAP

MUSCLES TARGETED: QUADS, GLUTES, SHOULDERS, BACK

• Hold strap with slightly flexed elbows and lean back, allowing weight to be borne on one leg.

• Hold the other leg off the ground in front of you.

• Keep weight on the opposite heel as you bend the knee to no less than 90 degrees (squat).

• Exhale, pull with your arms, shoulders and lats; return to starting position.

• Repeat 6–8 times per leg as long as form is maintained.

Lunge Kicks

MUSCLES TARGETED: GLUTES, QUADS, CORE, HIP FLEXORS

TRAINER’S TIPS

• Keep your back straight and hinge from the hip joint (do not slouch forward).

• Too hard? Stand more upright and do a minimal squat until you are stronger.

• Too easy? Position your angle so you are closer to the floor.

• Stand with feet together and take a giant step backward into lunge position.

• Stand w backwar

• With all toes facing forward, bend both knees no more than 90 degrees.

• With all more tha

• Pull in your abs by exhaling.

• Pull yo

• Stand an return it

• Stand and bring back leg forward to a low kick, return it to the rear lunge.

• 8 manner (

• Repeat 8–10 times in a smooth, rhythmic manner (keep steady – balance!).

TRAINER’S TIPS

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• Start with a small lunge until you teach your muscles to balance correctly.

• Start wit to balanc

• Keep kne

• Keep knees at 90 degrees or more.

• Too easy b

• Too easy? Add a little jump while in the lunge position before each kick.