Motivational Monday

"Problems are not stop signs, they are guidelines "

- Robert H. Schuller

Fitness Tip of the Week:

• Trade your machine exercises for free weights.  Machines are built for a specific path the weight will travel; if you are short, too tall or your arms and legs are not the same length, that fixed path won't match your physiology.  This increases your chances of injury, so try dumbbells, medicine balls, kettlebells or barbells to build strength in ways that are more specific to your body!

Smoothie Recipe of the Week:

• Sunrise Smoothie
• 1 cup organic mixed berries
• 1 frozen banana
• 1 orange, peeled and segmented
• 4-6 oz. vanilla greek yogurt

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Creamy Avocado & White Bean Wrap
• 2 tablespoons cider vinegar
• 1 tablespoon canola oil
• 2 teaspoons finely chopped canned chipotle chile in adobo sauce
• 1/4 teaspoon salt
• 2 cups shredded red cabbage
• 1 medium carrot, shredded
• 1/4 cup chopped fresh cilantro
• 1 15-ounce can white beans, rinsed
• 1 ripe avocado
• 1/2 cup shredded sharp cheddar cheese
• 2 tablespoons minced red onion
• 4 8-to -10- inch whole-wheat wraps or tortillas

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Cinnamon-Apple Pork Chopps
• 2 tablespoons reduced-fat butter, divided
• 4 boneless pork loin chops (4 ounces each)
• 3 tablespoons brown sugar
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 4 medium tart apples, thinly sliced
• 4 tablespoons chopped pecans 

Visit This Link to View the Full Recipe                   

Exercise of the Week:

 Sit to Stand (Can hold dumbell straight out in front)(3 sets of 12 reps):

Stretch of the Week:

Calf Stretch (15-30 second hold each foot):