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Move of the Week

The Move of the Week is: Stability ball hamstring curl with chest press

Grab a pair of dumbbells of your fitness level and lie face up on the floor with your legs straight, hips raised and your calves on the stability ball. Straighten your arms and hold the dumbbells above your chest. Keep your core engaged and tight throughout. Bend your knees and roll the stability ball towards your glutes, while lowering the dumbbells to your chest. Reverse the move and return to the start position, this is one repetition. Do 12-15 repetitions for a set.

This exercise works your chest, hamstrings, glutes and your core. It is great for working on balance and focus as well to engage your muscle to brain activity.

Tired of too much red meat in your diet or looking for something new and healthy to liven up your grilling options for the spring and summer? Give these tasty burgers a twirl!

4 Servings

Ingredients:

  • 4 Organic Portobello mushroom caps
  • 1/4 cup organic balsamic vinegar
  • 2 tablespoons organic cold pressed olive oil
  • 1 teaspoon organic dried basil
  • 1 teaspoon organic dried oregano
  • 1 tablespoon organic minced garlic
  • Salt & pepper to taste

Side ingredients/condiments:

  • Organic blue cheese
  • Annie’s organic sweet & spicy barbecue sauce
  • Udi’s Gluten free multigrain hamburger buns

Directions:

1) Place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. Let stand at room temperature for 15 minutes or so, turning twice.
2) Preheat grill for medium-high heat.
3) Brush grate with oil. Place mushrooms on the grill, reserving marinade for basting. Grill for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with blue cheese during the last 2 minutes of grilling.

*Optional: Place Portobellos on the hamburger buns and add your desired amount of barbecue sauce.

*If you do not have a grill this can be done on a skillet on the stove in the same manner on medium heat.

This a pretty healthy alternative to red meat and if you want to cut back on carbs, don’t use the buns or if your vegan don’t use any cheese. Enjoy!

Move of the Week

The Move of the Week is: Lateral Lunge Shuffle

Stand with your feet shoulder width apart. Next, step to the right with your right foot, keeping your toes forward and your feet flat. Squat through your right hip (keep your bent knee behind your toes) while keeping your left leg straight. Squat as low as you can and hold the position for 2 seconds. Come back up and switch to the opposite leg. That is one repetition. Complete 10-12 for one set.  Make sure you keep your back flat, chest up, core engaged and your opposite leg straight.

This really works your groin muscles, as well as your glutes, hamstrings and quadriceps.

I would like to spotlight a great local organic/natural Maryland market: David’s Natural Market in Gambrills, MD

I first came across the market by chance, as I was taking an alternate route to go train a client in Odenton, MD. I discovered this route was much better and found myself driving by David’s regularly, so naturally my interest rose in stopping to check it out as I am a big supporter of loca,l home-grown businesses. I wasn’t let down, as the store has a great selection of natural and organic products, including a good selection of herbal and natural supplements. I spoke to a manager and he told me that the store also carries local organic, natural and gluten-free products from other Maryland small businesses – a big plus in my book! He was friendly and informative as I asked him about several products, as well as the history of the market. The market is owned and operated by David London, and his father began the market 37 years ago in 1974.

So if you live in the area, stop by David’s Natural Market. And if not, please support your own local organic/natural grocer.

Move of the Week

The Move of the Week is: Warrior 3 with triceps kickback

Grab two dumbbells of your fitness level and lower your torso towards the floor, bending at the waist and keeping your back flat until your body makes an “L” shape and extended your arms straight down. Keeping your right leg straight, lift your left leg behind you as high as you can, keeping your back straight and your core tight, throughout the move. (You are now in Warrior 3.)

Maintaining your Warrior 3 pose, squeeze your shoulder blades and raise the dumbbells to chest height, then straighten your arms behind you in a “kickback” motion and slowly return to the start position. That is one repetition.

Complete 8-10 repetitions per leg to complete the set.

This is a great move that works your whole body as well as focusing on the triceps and your balance and core. Also this combines elements of Yoga with strength training.

Looking for a quick healthy meal to make after a long day or something easy and healthy to make for your lunch to bring to work? Give this tasty protein rich meal a try.

  • 1 Pound Ground Local Grass-Fed Beef (or  Free Range Turkey)
  • 1-2 Cans Organic Crushed Fire Roasted Tomatoes
  • 1 Can  Organic Diced Fire Roasted Tomatoes
  • Italian Seasoning and Garlic to Taste
  • Grated Organic Parmesan Cheese

Brown the meat in a deep skillet with seasonings until thoroughly cooked. Drain any excess juices.

Add tomatoes and simmer for approximately 10-15 minutes.

Serve on top of Ancient Harvest quinoa pasta (rotelle works well) and top with cheese.

This meal is also gluten free, and the quinoa ancient grain is one of the healthiest protein rich whole grains out there. Enjoy!

Move of the Week

The Move of the Week is: Warrior 1 Rows

This moves combines strength training with some elements of Yoga.

Grab a pair of dumbbells of your desired fitness level and let your arms fall to your sides Put your right leg in front of you and bend your knee into a lunge and place your left leg about three feet behind the right one, foot flat on the ground, toes pointed out. With your back flat and core tight, lower your torso towards your right knee, keeping your arms straight. Now from this position, lift the dumbbells to your sides of your chest by pulling your shoulder blades together and bending your elbows, then slowly lower back to the start. That’s one repetition. Do 8-10 reps then switch legs and repeat.

This move requires you to balance yourself, while strengthening your shoulder, back muscles and core.

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