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HEALTH BEAT EXCERCISE Bench Step Ups: Find a sturdy


bench and step up. Leg should start at a 90-degree bend. Step up through the heel and breathe out as you step. Keep your core tight! Balance and pause for a moment at the time and repeat. Twelve repetitions on each leg.


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Empire Eye Physicians is a state-of-the-art ophthalmology practice specializing in cataract, corneal and refractive surgery. Our commitment to leading the Inland Northwest in offering our patient’s the latest technology available allows us to customize each patient’s procedure to best fit their lifestyle and vision needs thus reducing their dependence for prescription eyewear more than ever before.


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Core Plank: Hold your body in


a bridge position with your elbows/ forearms and feet all in contact with the floor. Make a bridge out of your body and see how level your spine can stay (like your body is bridged and parallel to the floor). Don’t sway your hips one way or the other. Keep your core tight and practice breathing out and in for controlled, long breaths. Hold as long as possible, but only as long as you primarily feel the exercise in your abdomen.


Bench Push Up and Bench Dip:


Do these two either back to back or break them up with either a set of body weight squats or lunges. For both exercises, keep core tight, only lower yourself to where your arms create 90-degree bends and push back up while breathing out.


Spokane WA


1414 N Houk Rd # 103 (509) 928-8040


Hayden, ID


8445 N Government Way (208) 762-0605


www.empireeye.com 102 SPOKANE CDA • July - August • 2011


FOOD Now that you have a solid workout plan in mind, make


sure you


complement your hard work with optimal nutrition. This means eat clean, lean and well balanced. For my wife and I, one of our favorite fast and nutrition friendly restaurants is Qdoba. We generally eat their salads and naked burritos, loading them up with the available veggies and grilled chicken. We keep carbohydrates, such as rice and flour shells, minimal because we


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