Monday, September 10, 2018

Motivational Monday

"It does not matter how slowly you go as long as you do not stop "
- Confucious
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Fitness Tip of the Week:
  • How can you relieve neck pain?  Slow range-of-motion exercises up and down, side to side help expand the range of motion and elasticity in the neck joints.  Many problems with neck pain are due to tension build up.  Sleeping without a pillow is beneficial for the neck and helps to extend the back.  Your pillow choice is very important because using too soft of a pillow can strain your neck muscles and decrease the blood flow to your head!
Smoothie Recipe of the Week:
  • Raspberry-Avocado Smoothie
    • 1 avocado, peeled and pitted
    • 3/4 cup orange juice
    • 3/4 cup raspberry juice
    • 1/2 cup frozen raspberries, (not thawed)
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:
  • Black-Eyed Pea Gumbo
    • 1 tablespoon olive oil
    • 1 medium onion, chopped
    • 1 medium green bell pepper, chopped
    • 5 stalks celery, chopped
    • 2 cups chicken broth
    • 1 cup brown rice
    • 4 (15) ounce cans black-eyed peas with liquid
    • 1 (10 ounce) can diced tomatoes and green chiles
    • 1 (14.5 ounce) can diced tomatoes
    • 2 cloves garlic, finely chopped
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:
  • Greek Stuffed Chicken
    • 3 tablespoons extra-virgin olive oil
    • 1 tablespoon lemon juice
    • 1 tablespoon chopped dill, plus more for garnish
    • 2 cloves garlic, minced
    • Kosher salt
    • Freshly ground black pepper
    • 4 skinless boneless chicken breasts
    • 1 zucchini, halved and thinly sliced
    • 2 medium tomatoes, halved and thinly sliced
    • 1/2 red onion, sliced into half moons
    • 2 lemons, halved and thinly sliced
    • 1 cup crumbled feta
    • 1 cup crumbled mozzarella
Visit This Link to View the Full Recipe
               

Exercise of the Week:
Squat to overhead raise (3 sets of 10 reps each foot):
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Stretch of the Week:

  Upper back stretch (15-30 second hold):
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