Start laying on your back about 1 foot from a wall. Press your arms into the wall. Lock down your core by pressing your low back into the floor. Maintain this position throughout the entire movement. Inhale through the nose and exhale through the mouth. As you exhale lower one leg down, do not lose low back contact with floor and do not let foot touch the floor. Inhale as you return the leg to the starting position. Repeat on opposite side.
Progressions:
Sandbag Dead Bug
Alternating Dead Bug
MB Dead Bug
https://pittsburghnorthfitness.com/wp-content/uploads/2018/01/IMG_1308.png640640Josh Prochhttps://pittsburghnorthfitness.com/wp-content/uploads/2016/10/Pittsburgh-North-Fitness-logo-1.pngJosh Proch2018-01-30 19:36:072022-01-18 16:36:06Dead Bug with Core Engagement
Treat your Sweetheart to one of the these sweet indulgences.
Chocolate Fruit Truffles
What You Need:
3cupsfresh fruitstrawberries, banana, pineapple, kiwi etc.
1cupchopped dark chocolateor dairy-free chocolate
How To Make It:
Slice fruit into ½ inch thick slabs then use a heart-shaped cookie cutter to cut into shapes. Alternatively, use a small melon baller to create ball shapes.
Bring a medium pot of water to a boil, then shut off heat. Place chocolate in a separate heat-proof bowl, and set on top of the pot of hot water. Stir until chocolate has melted. Alternatively, microwave the chocolate on low for 1 minute, stir, microwave for 30 seconds more, then stir until melted.
Use a fork or toothpicks to dip fruit into the chocolate. Place on a parchment paper-lined baking sheet.
Set chocolate covered fruit truffles in the freezer until chocolate sets. Optionally dust with cocoa powder, or drizzle with white chocolate.
In a small saucepan, melt the coconut oil and the chocolate chips over low heat and stir until melted and smooth
Add the cashew butter and stir until smooth and creamy
Fill your silicone heart mold (or cupcake liners) about halfway up for each cup. Put the chocolate in the freezer or refrigerator while you make the second layer.
For the Cashew Butter Layer
In another small saucepan, melt the 2nd 3 tbsp of coconut oil and the honey together over very low heat while stirring. Add the cashew butter and stir until smooth. Remove from heat, and stir in the vanilla.
Take the mold or lined cupcake pan out of the freezer and carefully spoon a little bit of the cashew butter-honey mix into each heart over the chocolate. Take a toothpick and gently swirl the cashew layer into the chocolate (have fun with the designs!)
Put in the freezer until completely set, then remove from freezer. You should be able to easily pop each chocolate out from the mold or cupcake liners
Serve and enjoy! Store leftovers in the freezer or refrigerator to keep them solid. The chocolate layer will be hard and the cashew layer creamier.
https://pittsburghnorthfitness.com/wp-content/uploads/2017/04/Recipe-of-the-Week-copy.jpg640640Josh Prochhttps://pittsburghnorthfitness.com/wp-content/uploads/2016/10/Pittsburgh-North-Fitness-logo-1.pngJosh Proch2018-01-29 14:04:252018-02-12 14:29:34Recipe of the Week – Boneless Pork Chops and Veggies
3 small or 2 large sweet potatoes, peeled and diced (about 3 cups)
1 pound ground turkey
1 yellow bell pepper
1 cup onion, diced
½ cup mozzarella, shredded
½ cup water
¼ cup cilantro, chopped
2 tablespoons olive oil
1.5 tablespoons ground cumin
1 tablespoon garlic, minced
1 teaspoon chili powder
½ teaspoon salt
¼ teaspoon pepper
How To Make It:
In a large cast iron skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute and then add ground turkey. Use a wooden spoon to break apart meat and continue cooking approximately 8 minutes until browned.
Add cumin, chili powder, salt and pepper. Stir well to incorporate.
Add onion and bell pepper, and cook for 3-4 minutes. Add diced sweet potato and water. Stir and cover with a lid for approximately 6-8 minutes until the sweet potatoes soften. Add additional water during this process if needed to keep the meat from drying out.
Remove lid and add additional salt and pepper if needed. Top with shredded mozzarella and allow it to melt. Remove skillet from heat and garnish with fresh cilantro before serving.
1.5 lb. (24 oz.) butternut squash, peeled and cut into ½ inch cubes
540 ml (19 fl. oz) canned black beans, drained and rinsed
2½ cups canned crushed tomatoes
1½ cups vegetable broth
For the chili seasoning:
1 tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
1 tsp smoked (or sweet) paprika
Salt and pepper, to taste
Optional topping ideas:
green onions, cheese, sour cream, hot sauce, avocado, tortilla chips
INSTRUCTIONS
Using a large pot on medium-high heat, add olive oil and saute the onion, bell pepper, and jalapeno, stirring frequently, until the onions are translucent and the peppers begin to soften (about 3-4 minutes).
Then stir in the garlic and chili seasoning, allowing the spices become to become fragrant (about 1-2 minutes).
Add the red lentil, butternut squash, black beans, crushed tomatoes, and vegetable broth and stir until well-combined.
Bring the chili to a boil and then reduce the heat to a simmer. Cover and let it simmer for 25-30 minutes, until the butternut squash and lentils are tender and cooked through. Top with optional ingredients of your choice. Best served warm.
https://pittsburghnorthfitness.com/wp-content/uploads/2017/04/Recipe-of-the-Week-copy.jpg640640Josh Prochhttps://pittsburghnorthfitness.com/wp-content/uploads/2016/10/Pittsburgh-North-Fitness-logo-1.pngJosh Proch2018-01-29 13:32:522018-02-12 14:33:54Recipe of the Week – One Pot Red Lentil and Butternut Squash Chili
Whether you have a busy day, are traveling for work, on vacation, short on time, or just plain tired this workout takes away all your excuses and will having you feeling fantastic.
Start laying on your back about 1 foot from a wall. Press your arms into the wall. Lock down your core by pressing your low back into the floor. Maintain this position throughout the entire movement. Inhale through the nose and exhale through the mouth. As you exhale lower one leg down, do not lose low back contact with floor and do not let foot touch the floor. Inhale as you return the leg to the starting position. Repeat on opposite side.
Progressions:
Sandbag Dead Bug
Alternating Dead Bug
MB Dead Bug
https://pittsburghnorthfitness.com/wp-content/uploads/2018/01/IMG_1308.png640640Josh Prochhttps://pittsburghnorthfitness.com/wp-content/uploads/2016/10/Pittsburgh-North-Fitness-logo-1.pngJosh Proch2018-01-20 18:30:112022-01-18 16:36:40Dead Bug with Core Engagement
Horizontal Push Pattern, Core Anti-Extension and Anti-Rotation, Chest, Arms, Shoulder, and Core
How To Do It:
Start in a Push Up Position with hands on Dumbbells. The weight used on the dumbbells is less important than maintaining proper form. Perform a push-up, then pull one dumbbell up and press the other into the floor, repeat on opposite arm. When lifting the arm do not let the hips open up or raise. Repeat for reps.
Progressions:
Spiderman Push Up
Push Up with Body Saw
Mace Push Ups
Regressions:
Push Up with Cross Shoulder Touch
Push Ups with Hip Extension
Push Up
https://pittsburghnorthfitness.com/wp-content/uploads/2018/01/IMG_1308.png640640Josh Prochhttps://pittsburghnorthfitness.com/wp-content/uploads/2016/10/Pittsburgh-North-Fitness-logo-1.pngJosh Proch2018-01-20 18:27:362022-01-19 20:58:41Push Up with Renegade Row