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Monday, November 12, 2018

Motivational Monday

“There are no shortcuts to any place worth going.” – Beverly Sills

Fitness Tip of the Week:
  • As our bodies age, our tendons get thicker and less elastic. Stretching can counter this and help prevent injury at 50-plus. Remember to stretch slowly; do not force it by bouncing.
Smoothie Recipe of the Week:
Peach Smoothie Recipe
  • 16 oz frozen peach slices
  • 1 fresh peach, pit removed
  • 1 cup plain 0% greek yogurt
  • 1 cup milk 
  • 1/4 teaspoon cinnamon
  • 1/4 cup rolled oats
  • 4 tablespoons pure maple syrup
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:

Asian Wrap



Visit This Link to View the Full Recipe


Dinner Recipe of the Week:

MEAL PREP BURRITO BOWLS
  • 1 1/4 pounds boneless skinless chicken breasts
  • 1/4 cup olive oil
  • 1/3 cup lime juice
  • 1 teaspoon honey
  • 1 teaspoon kosher salt
  • 1/4 teaspoon ground cumin
  • 2 cloves garlic minced
  • 1/4 cup water
  • 1 1/2 teaspoons smoked paprika
  • 1 teaspoon onion powder
  • 2 teaspoons chili powder
  • For the cilantro lime rice:

    • 3 cups cooked rice brown or white, or you can use quinoa
    • 1/3 cup chopped cilantro leaves
    • the juice of 1 lime
    • salt and pepper to taste

    Remaining burrito bowl ingredients:

    • 1 15 ounce can black beans drained and rinsed
    • cup corn kernels thawed from frozen or canned
    • 1 cup fresh salsa
            Visit This Link to View the Full Recipe
                           

            Stretch of the Week:
            Wrist Stretch (3 sets of 30 seconds):


            Exercise of the Week:

               Wood Chops (3 sets of 10 repetitions):

            Monday, November 5, 2018

            Motivational Monday

            "Quality is not an act, it is a habit." 
            - Aristotle
            Fitness Tip of the Week:
            • Set Goals: Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.
            Smoothie Recipe of the Week:
            Tropical Smoothie Recipe
            • 3/4 cup of pineapple juice
            • 1/2 cup of canned coconut milk light is ok
            • 1 large banana fresh or sliced then frozen
            • 1 cup of frozen mango
            • 1 cup of frozen pineapple
            • Optional garnishes: Skewers of pineapple and mango, mint sprigs, lime
            Visit This Link to View the Full Recipe


            Lunch Recipe of the Week:
            Green Power Salad with Creamy Avocado Dressing
            • 2 heads broccoli, florets chopped
            • 2 cups cooked edamame 
            • 2 avocados, sliced
            • 1 cucumber, peeled, thinly sliced
            • 1 cup salted cashew halves
            • 4 cups fresh spinach

            • For the avocado dressing: 
              • 3/4 cup Greek yogurt
              • 1 avocado, mashed
              • 1/2 tablespoon lemon juice
              • 1 tablespoon olive oil
              • 1/4 teaspoon garlic salt
              • 1/4 teaspoon black pepper
            Visit This Link to View the Full Recipe


            Dinner Recipe of the Week:

            Honey Sriracha Glazed Meatballs

            • 2 lb. lean ground turkey
            • 1 cup whole wheat panko breadcrumbs
            • 2 eggs
            • ¼ cup green onions, chopped
            • ½ tsp. garlic powder
            • ½ tsp. salt
            • ½ tsp. black pepper
            • For the sauce:
            • ¼ cup Sriracha
            • 3 Tbsp reduced-sodium soy sauce
            • 3 Tbsp rice vinegar
            • 3 Tbsp honey
            • 1 Tbsp grated fresh ginger
            • 3 cloves garlic, minced
            • ½ tsp. toasted sesame oil
                      Visit This Link to View the Full Recipe
                                     

                      Stretch of the Week:
                      Standing Quad Stretch (3 sets of 30 seconds):


                      Exercise of the Week:

                         Side Planks with Hip Lift (3 sets of 15-30 second holds):

                      Monday, October 29, 2018

                      Motivational Monday

                      “Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” – Conrad Hilton
                      Fitness Tip of the Week:
                      • If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.
                      Smoothie Recipe of the Week:
                      • Peanut Butter Banana Smoothie
                        • 4 medium – banana
                        • 1/4 cup – peanut butter, all-natural
                        • 2 cup – milk
                        • 1/4 cup – chocolate protein powder
                        • 1 cup – ice
                        • 1 tablespoon – honey
                      Visit This Link to View the Full Recipe


                      Lunch Recipe of the Week:

                      Miso Noodle Soup

                      • 1 tablespoon white miso
                      • 1 tablespoon warm water
                      • 1 teaspoon toasted sesame oil
                      • 1/2 small garlic clove, grated
                      • 1/3 cup thinly sliced red cabbage
                      • 1/2 cup cooked flat brown rice (pad Thai) noodles (about 1 oz. uncooked)
                      • 2 shiitake mushroom caps, thinly sliced
                      • 1 tablespoon chopped green onions
                      • 4 thin slices red jalapeño
                      • 1 tablespoon chopped fresh cilantro
                      • 1/2 hard-cooked large egg
                      Visit This Link to View the Full Recipe


                      Dinner Recipe of the Week:

                      Sweet Potato and Black Bean Enchiladas

                      • 2 large sweet potatoes
                      • 1 (15-ounce) can no-salt-added diced tomatoes
                      • 2 teaspoons curry powder
                      • 1/2 teaspoon ground cumin
                      • 1 (13.4-ounce) package no-salt-added black beans, drained and rinsed
                      • 1 (5-ounce) package baby spinach, coarsely chopped
                      • 8 corn tortillas
                      Visit This Link to View the Full Recipe
                                     

                      Exercise of the Week:
                      Bear Walks (2 sets of 20 repetitions):


                      Stretch of the Week:

                         Tricep Stretch (15-30 second hold):

                      Monday, October 22, 2018

                      Motivational Monday

                      "Challenges are what make life interesting and overcoming them is what makes life meaningful." -Joshua J. Marine

                      Fitness Tip of the Week:
                      • In order to increase exercise frequency, move to a push-pull split while reducing your overall daily training volume.
                      Smoothie Recipe of the Week:
                      • Pineapple Cream Pie Smoothie
                        • 1 cup (or ~160g fresh) pineapple
                        • 1 cup coconut milk
                        • 1/3 cup coconut cream
                        • juice from 2 limes (optional)
                        • 1 teaspoon ginger
                        • Cinnamon to taste
                      Visit This Link to View the Full Recipe


                      Lunch Recipe of the Week:
                      • Zesty Kale and Sweet Potato Bowl
                        • Sauce

                          • 2 red or green Thai chiles, chopped
                          • 1 garlic clove, grated
                          • 1 cup creamy peanut butter
                          • ¾ cup unsweetened coconut milk
                          • 2 tablespoons dark brown sugar
                          • 2 tablespoons fresh lime juice
                          • 2 tablespoons soy sauce
                          • 2 teaspoons fish sauce
                          • Kosher salt

                          Salad

                          • 4 large eggs, room temperature
                          • ¼ head of Napa cabbage, thinly sliced
                          • 3 scallions, thinly sliced
                          • 1 golden beet, scrubbed, cut into matchsticks
                          • 1 celery stalk, thinly sliced on a diagonal
                          • 1 Persian cucumber, halved lengthwise, thinly sliced crosswise
                          • 1 large handful of bean sprouts
                          • 1 cup coarsely chopped cilantro
                          • ⅓ cup torn mint leaves
                          • Kosher salt
                          • ⅓ cup unsalted, toasted peanuts, crushed
                          • 4 cups warm cooked brown rice
                      Visit This Link to View the Full Recipe


                      Dinner Recipe of the Week:
                      • Asian Salmon Bowl with Lime Drizzle
                        • 1 cup jasmine rice
                        • 2 teaspoons unsalted butter
                        • 1 large clove garlic, finely chopped
                        • 1/4 teaspoon red pepper flakes
                        • 3 tablespoons pure maple syrup
                        • 3 tablespoons fresh lime juice
                        • 3 tablespoons reduced-sodium soy sauce
                        • 1 teaspoon cornstarch
                        • 4 salmon fillets (4 ounces each), skin removed
                        • 1 teaspoon canola oil
                        • 2 packages (5 ounces each) baby spinach
                        • 2 teaspoons black sesame seeds
                      Visit This Link to View the Full Recipe
                                     

                      Exercise of the Week:
                      Bent Over Lateral Raise (3 sets of 10 reps):

                      Stretch of the Week:

                         Knees to Chest (15-30 second hold):

                      Monday, October 15, 2018

                      Motivational Monday

                      "What you do today can improve all your tomorrows.  "
                      -Ralph Marston
                      Image result for workout pictures
                      Link
                      Fitness Tip of the Week:
                      • Within your workout, if you are one that likes lunges, squats or even wall sits make sure you are putting the pressure on the heel/back of your foot.  This will prevent the pressure from going toward the front of your foot which can cause knee problems.  With all three of these exercises, make sure your knee does NOT surpass over your toes, again this will help prevent knee problems!
                      Smoothie Recipe of the Week:
                      • Berry-and-Beet Green Smoothie
                        • 1 1/2 cups unsweetened almond milk
                        • 1/4 cup fresh orange juice (from 1 orange)
                        • 2 cups stemmed coarsely chopped beet greens (from 1 bunch)
                        • 1 1/2 cups frozen mixed berries
                        • 1 medium raw red beet, peeled and cut into wedges (about 7 oz.)
                        • 1 medium frozen banana, broken into large pieces
                      Visit This Link to View the Full Recipe


                      Lunch Recipe of the Week:
                      • Zesty Kale and Sweet Potato Bowl
                        • 1 pound diced peeled sweet potatoes (about 3 cups)
                        • 3 tablespoons olive oil, divided
                        • 1 teaspoon chili powder, divided
                        • 1 teaspoon kosher salt, divided
                        • 1/2 teaspoon black pepper, divided
                        • 1 large red bell pepper, quartered
                        • 1/2 cup unsalted roasted almonds, chopped
                        • 2 teaspoons grated lime rind, divided
                        • 1/2 teaspoon sugar
                        • 2 tablespoons fresh lime juice
                        • 1 tablespoon chopped fresh cilantro
                        • 2 cups hot cooked quinoa
                        • 4 ounces baby kale, chopped (about 4 cups)
                        • 1 ounce Cotija cheese, crumbled (about 1/4 cup)
                        • 1 ripe avocado, sliced
                        • 4 lime wedges
                      Visit This Link to View the Full Recipe


                      Dinner Recipe of the Week:
                      • Tuna & Tomato Mac and Cheese
                        • 8 ounces (about 3 cups) whole-wheat rotini pasta
                        • 2 tablespoons all purpose flour
                        • 1 cup non-fat milk, divided
                        • 1/2 cup grated extra-sharp Cheddar Cheese
                        • 1/2 cup grated pepper Jack Cheese
                        • 1/4 teaspoon ground ancho chili powder
                        • 1/4 teaspoon salt
                        • 1/4 teaspoon freshly ground pepper
                        • 1 1/2 cups reduced-fat cottage cheese, preferably low-sodium
                        • 1 5-to-6 ounce can chunk light tuna, drained and flaked
                        • 1 10-ounce can diced tomatoes with green chilies, drained
                        • 1/4 cup crumbled tortilla chips, preferably blue corn
                      Visit This Link to View the Full Recipe
                                     

                      Exercise of the Week:
                      Ab Windshield Wipers (3 sets of 30 seconds):
                      To make this more challenging, try it with your legs straight!
                      Image result for ab leg wiper
                      Stretch of the Week:

                         Seated Forward Bend (15-30 second hold):
                      Image result for frog pose stretch

                      Monday, October 8, 2018

                      Motivational Monday

                      "You will never win if you never begin.  "
                      -Helen Rowland
                      Image result for free group exercise pictures
                      Link
                      Fitness Tip of the Week:
                      • Have you ever been working out and asked yourself, "Why am I not losing fat in my stomach, arms, legs etc.?"  Try Carb Cycling!  This optimizes your body into burning fat first!  Never heard of Carb Cycling?  Well, it is a very simple concept that basically rotates between days of eating lower amounts of carbs and days of eating higher amounts of carbs.
                      • Your body burns energy from two main sources, carbs and fats.  When your body is depleted or does not have anymore carbs to burn, it starts burning fat for fuel.  Now most people would then say "Well then I'm going to cut carbs out completely."  Do Not Do This!  If you cut carbs out for too long your metabolism slows down and you stop burning fat. This is where people start gaining and storing fat. 
                      • In easy terms, the low carb days your will be burning more fat as fuel and on high carb days, you will be giving your metabolism a huge boost which will allow you to burn even more fat and more weight moving forward.  Look into it!  This is a great way to help achieve your goals in a shorter amount of time.
                      Smoothie Recipe of the Week:
                      • Chocolate-Raspberry Smoothie
                        • 3 pitted dates
                        • 1 cup unsweetened chocolate almond milk (such as almond breeze)
                        • 1/2 cup frozen unsweetened raspberries
                        • 1 tablespoon unsweetened cocoa powder
                        • 1 (5.3 oz.) container vanilla soy yogurt
                        • 1/2 banana, sliced and frozen
                        • Dash of instant coffee or espresso granules (optional)
                      Visit This Link to View the Full Recipe


                      Lunch Recipe of the Week:
                      • Tuna-Artichoke Salad
                        • 1 (6 ounce) jar artichoke hearts, drained and chopped
                        • 1/4 cup chopped fresh dill
                        • 1 tablespoon olive oil
                        • 1 tablespoon lemon juice
                        • 2 cloves garlic, minced
                        • 1/2 teaspoon ground black pepper
                        • 1 cup chopped fresh spinach
                        • 1 (5 ounce) can tuna, drained
                        • 1 red bell pepper, chopped
                      Visit This Link to View the Full Recipe


                      Dinner Recipe of the Week:
                      • California Grilled Chicken
                        • 3/4 cup balsamic vinegar
                        • 1 teaspoon garlic powder
                        • 1 tablespoon honey
                        • 2 tablespoons extra-virgin olive oil
                        • 2 teaspoons Italian seasoning
                        • Kosher salt
                        • Freshly ground black pepper
                        • 4 boneless skinless chicken breasts
                        • 4 slices mozzarella
                        • 4 slices avocado
                        • 4 slices tomato
                        • 2 tablespoons freshly sliced basil for garnish
                        • Balsamic glaze, for drizzling 
                      Visit This Link to View the Full Recipe
                                     

                      Exercise of the Week:
                      Flutter Kicks (3 sets of 30 seconds):
                      Image result for ab flutter kicks
                      Stretch of the Week:

                          Foam Rolling Hamstring Stretch(15-30 second hold):
                      Image result for foam rolling hamstring stretch

                      Monday, October 1, 2018

                      Motivational Monday

                      "It does not matter how slowly you go as long as you do not stop.  "
                      -Confucius
                      Image result for older people running
                      Link
                      Fitness Tip of the Week:
                      • Do It Everyday.  Commiting to regular exercise everyday has many benefits.  This includes enhancing mood, improving energy level, weight control, better sleep, and decreasing risk from hypertension to cardiovascular disease.  A 30 minute walk a day yields many benefits, but if your aging loved one can manage 5 minutes a day of fitness and strategic movement, daily efforts will lead to growth over time!
                      Smoothie Recipe of the Week:
                      • Pomegranate-Berry Smoothie
                        • 1/2 cup chilled pomegranate juice
                        • 1/2 cup vanilla low-fat yogurt
                        • 1/2 cup frozen mixed berries
                      Visit This Link to View the Full Recipe


                      Lunch Recipe of the Week:
                      • BLT Bread Salad 
                        • 1/3 cup nonfat buttermilk
                        • 2 tablespoons reduced-fat mayonnaise
                        • 2 teaspoons extravirgin olive oil
                        • 1 teaspoon white wine vinegar
                        • 1 teaspoon Dijon mustard
                        • 1/2 teaspoon freshly ground black pepper
                        • 1/8 teaspoon kosher salt
                        • 1/8 teaspoon ground red pepper
                        • 2 garlic cloves, minced
                        • 3 slices center-cut bacon
                        • 4 cups chopped plum tomato (about 6)
                        • 4 cups (1-inch) cubed Italian bread, toasted
                        • 3 cups torn romaine lettuce
                        • 1 cup vertically sliced onion
                      Visit This Link to View the Full Recipe


                      Dinner Recipe of the Week:
                      • Vegan White Bean Chili
                        • 1/4 cup avocado oil or canola oil
                        • 2 cups chopped seeded Anaheim or poblano chiles (about 3)
                        • 1 large onion, chopped
                        • 4 cloves garlic, minced
                        • 1/2 quinoa, rinsed
                        • 4 teaspoons dried oregano
                        • 4 teaspoons ground cumin
                        • 1 teaspoon salt
                        • 1/2 teaspoon ground coriander
                        • 1/2 teaspoon ground pepper
                        • 4 cups low-sodium vegetable broth
                        • 2 (15 ounce) cans no-salt-added white beans, rinsed
                        • 1 large zucchini, diced (about 3 cups)
                        • 1/4 cup chopped fresh cilantro
                        • 2 tablespoons lime juice, plus wedges for serving
                      Visit This Link to View the Full Recipe
                                     

                      Exercise of the Week:
                      Clock Reach & Side Leg Raises (3 sets of 30 seconds each side):
                      Image result for balance exercises
                      Stretch of the Week:

                           Calf Stretch with Band (15-30 second hold):
                      Image result for stretches with band