EXERCISE OF THE WEEK: Week 21

Along with the importance of exercise and healthy eating, stretching also plays a vital role in a balanced lifestyle. Stretching keeps the muscles flexible, healthy and strong.  We need this flexibility to maintain range of motion in the joints. Without it, the muscles shorten and become tight. Stretching before and after exercise is also very beneficial, as it decreases your risk for injury and muscles strains. As well as improving your mental health and well being.

WEEK 21

STRETCH AND REPAIR

HEALTHY EGG RECIPES

Breakfast is the most important meal of the day.  Though sometimes overlooked, breakfast fuels your day and jump starts your metabolism.  A typical American breakfast is LOADED with additives and sugar.  Cheap easy solution? Eggs. 

Eggs are a great inexpensive source of high quality protein. They also contain B and D vitamins and minerals like Zinc, Iron and Copper. As inexpensive as they are, our local Kanab grocers are featuring eggs, on sale at their markets this week! With many extensive benefits, eggs make a terrific breakfast, or any other meal for that matter. Here are some easy nutrient dense egg recipes you can eat on the go!

 

EXERCISE OF THE WEEK; Week 20

With primary focus on your core, this exercise encompasses your entire body.  Spike your heart rate and burn extra calories to fire up your metabolism.  It looks simple but in just a few seconds you'll feel it!

WEEK 20:

MOUNTAIN CLIMBER SPIDERMAN

(A)  (B)

Proper Form: To begin, get into a push-up position.  Keep your core tight (envision belly button to spine) and run as fast as you can driving your knees to your chest. (image A)
*to modify do this at a slower pace
Continue this exercise for 30 seconds, then move to the "spiderman" phase of the combo (image B).  This is done in the same push-up position, only this time drive your knee to your similar elbow (this transition, shifts the work to your obliques (side abs)). Perform this phase for 30 seconds, rest and repeat for desired time.
***TIP - focus on keeping your back straight and core engaged for the entire exercise.

Muscles Engaged: This exercise tones your abs, strengthens your arms, back and core.  It also builds flexibility in your hips and thighs, making it a full body rounded exercise.

STRAWBERRY SEASON IS HERE!

Strawberry season is finally here! Our local Kanab grocery stores have strawberries on sale, and at a steal of a deal.  Try this healthy recipe for your next healthy snack!

Greek Yogurt Dipped Strawberries

Ingredients:
- 1 lb Fresh Strawberries
- 22 oz. Greek Vanilla Yogurt

Instructions:
1. Dip the strawberries into the yogurt and place on a baking sheet to set, freezing for approx. 1 hour.
2. Remove strawberries from the freezer and re-dip each strawberry into the yogurt. Place them back into the freezer for another hour or two until ready to serve. Enjoy!


NUTRITIONAL INFORMATION
Serving size: 4 dipped strawberries  *  Calories: 68 *  Fat: 0.1 g *  Saturated Fat: 0g *  Carbs: 7.4g
 * Fiber: 1g  * Protein: 9.3 g *Sugar: 6.1 g

https://www.eatyourselfskinny.com/yogurt-dipped-ombre-strawberries-2/

EXERCISE OF THE WEEK; Week 19

This exercise, though similar to your typical squat focuses individually on each leg.  By doing your squats side-to-side, you can build more strength in each leg than with regular squats, while also targeting other muscle groups.  

WEEK 19

LATERAL SPLIT LUNGES

Proper Form: Start with a very wide stance, flat feet and your feet straight. Sit back into one hip and push that knee out. When you squat focus on pushing your weight through your heel. Repeat on the other side for desired reps, then rest and repeat.  Add dumbbells (or other weight materials) to make it more difficult.
**TIPS: While performing this exercise focus on keeping your chest up and back flat.

Muscles Worked: Your glute (butt) and upper leg muscles will be targeted in this exercise. 

AVOCADO CORN SALSA

EXERCISE OF THE WEEK; Week 18

This move is great to activate your core, and it's also a fun way to mix in some cardio. As you rock backward and forward, think about controlling it all in your abs!

WEEK 18

ROCKIN ABS

(A)

 (B)

(C)

Proper Form: Sit up with your knees bent and feet flat on the floor. Wrap your arms around your legs and hold onto the outside of your ankles (A). Curl your head and chest forward, towards your knees. Scoop your core muscles in deeply (B) then roll your body back until your shoulders touch the ground (C). 

Don't roll so far that your neck or head touches the ground. 

Reverse the movement and roll back up to a seated position (A). Perform for desired reps, rest and repeat.

***TIP: Focus on slow, controlled movement.

Muscles Engaged: Your core muscles get the attention on this exercise.