EXERCISE OF THE WEEK; Week 45

The tensor facia lata muscle may not ring a bell.. but "saddlebags" /"outer thigh" fat likely does! This area can be difficult to target and more difficult to see change.  

This exercise targets this very muscle group, the results speak for themselves!

WEEK 45

THIGH BLAST

Proper form: Lie on your left side. Bend your bottom (left) leg back to a 90 degree angle while resting your head on your left palm. This is your starting point. Keeping your right leg straight slowly lift your leg approx. 45 degrees from the floor. Hold this position for a few seconds, then slowly lower to the ground. Repeat this exercise for desired reps, then complete on the alternate side!

Muscles impacted: Your outer thigh muscles will feel the impact on this exercise!

SOUP TIME!

Nothing soothes the soul on a cold day like a warm bowl of soup.  Many popular recipes are heavy on cheeses, creams, and calories. 

Here are some simple swaps, and tips for healthy soup making. Update your family favorites with "health-ier" alternatives this winter season.



Tip #1: Ditch the cream- Cream can easily be swapped out for half-and-half, whole milk, or even better low-fat milk.  This doesn't alter the flavor much, but can impact the thickness of the stock.  FIX THAT by adding a potato, 1 pureed potato easily thickens and makes soup creamy and thick- cauliflower can also be used! 

Tip #2: Crunch-less veggies- If you family despises the crunch of an onion or unfamiliar veggie; saute´ your veggies before adding them to your soup.  This allows the flavors to develop, with no crunchy texture.

Tip #3: Use the whole vegetable- To get the perfect soup, your base liquid needs flavor. Stems and tops from veggies become tender when cooked. You'll get all those extra flavor, nutrients and fiber while reducing food waste.  

Tip #4: Rinse the beans- Here is an instant way to make your soup healthier. Rinsing your beans instantly reduces sodium content!

Tip #5: Simmer never boil- Low and slow cooking instead of a rapid boil can improve soup flavor and texture. Boiling causes veggies to break apart and meat to become hard and chewy. Simmering allows the soup to develop richer flavors, which decreases the need for added salt. Keeping flavors high and sodium low!

FOR EXTRA FLAVOR AND LESS SODIUM TRY ONE OF THESE FLAVOR COMBOS!

Want to try a new recipe? Skip a trip to the store and CREATE a soup recipe with ingredients you have at home!

EXERCISE OF THE WEEK; Week 44

Did you know building muscle in your glutes can decrease hip pain? The glute muscles work to stabilize the pelvis and keep the hip joint centered. When they're strong, your lower back doesn't need to compensate. Say goodbye to lower back and hip pain, with this simple glute exercise!

WEEK 44

Clamshells

Proper Form: Lie on your side, with your legs stacked and knees bent at a 45-degree angle.  Rest your head on your lower arm and use your top arm to steady your frame. Be sure your hipbones are stacked on top of one another, and avoid rocking backwards.  Stabilize your spine and pelvis by engaging your abs (imagine pulling your belly button in). Keep your feet touching while raising your upper knee, without moving your hips or lower leg. Pause and then return to your starting position. Do 20 reps on each side. 

Muscles Impacted: Glutes, hips and lower back.

EXERCISE OF THE WEEK; Week43

Activate your entire core with this ab blasting exercise. 

WEEK 43

Tic-Tock ABS

Proper Form: Begin laying on your back. Lift your legs up straight into the air. Keep your lower back and core engaged (belly button to spine) as you rotate your straightened legs in a large circle like motion.  Imagining a clock, circle between 12:00, 3:00, 6:00, 9:00 back to 12:00. Keeping your legs straight and toes pointed.

Muscles Engaged: Entire core!

VITAMIN D

Spending time outdoors can improve your overall health and wellness. Regular sun exposure is the most natural way to get enough Vitamin D. 

How does it work?? 
Sunlight hitting your skin begins an internal process that leads to the creation and activation of Vitamin D in your body.

Vitamin D role??
Vitamin D absorbs calcium into your bones, which promotes bone growth. Too little Vitamin D can cause soft bones in children and fragile bones in adults. Vitamin D's primary role, is calcium absorption, but it doesn't stop there. It also plays a vital role in regulating your immune system and neurological system.

To maintain a healthy Vitamin D level in your body, aim for 10-30 min of midday sunlight, several times per week. This effort will not only increase your body's internal health, but will dramatically impact your health and happiness. 

**Fun fact: the lighter your skin color, the faster Vitamin D absorption occurs; 10 min is usually all a fair skinned person needs for adequate intake. The darker the skin, the longer the absorption; leaning more towards 20-30 min for adequate exposure.

Even with winter quickly approaching, strive to make time outdoors a priority! 

EXERCISE OF THE WEEK; Week 42

This exercise activates your glutes in a unique way. It targets your abductor muscles more than a standard lunge. Which works more muscle groups, which increasing your muscle toning outcome!

WEEK 42

Curtsy Lunge

Proper Form: Begin standing up straight, legs hip width apart. Step your left leg behind you (so your thighs cross) bending both knees; as if you were curtsying. Be sure your front knee is aligned with your front ankle, as to not hurt your knee. Return to standing and switch to your left leg. Do 3 sets of 12-15 reps.

Muscles Engaged: This exercise primarily works your glutes, but also engages your quads, abs and hamstrings.