Dead Bug with Core Engagement

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Dead Bug with Core Engagement

What It Works:

Core anti-flexion, Core anti-rotation, Lumbar stability

 

How To Do It:

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

Valentine’s Day Dessert Recipes

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Treat your Sweetheart to one of the these sweet indulgences.

Chocolate Fruit Truffles

What You Need:

  • 3 cups fresh fruit strawberries, banana, pineapple, kiwi etc.
  • 1 cup chopped dark chocolate or dairy-free chocolate

How To Make It:

  1. 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.
  2. 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.
  3. Use a fork or toothpicks to dip fruit into the chocolate. Place on a parchment paper-lined baking sheet.
  4. Set chocolate covered fruit truffles in the freezer until chocolate sets. Optionally dust with cocoa powder, or drizzle with white chocolate.
*Recipe Source: https://www.liveeatlearn.com/2-ingredient-chocolate-fruit-truffles/

Chocolate Cashew Butter Candy Cups

What You Need:

For the chocolate bottom layer

  • 1 cup Enjoy Life dark chocolate chips
  • 3 tbsp extra virgin coconut oil
  • 3 tbsp smooth cashew butter – any smooth nut butter you like will work

For the cashew-honey-vanilla layer

 

How To Make It:

Make the Chocolate Layer First:

  1. In a small saucepan, melt the coconut oil and the chocolate chips over low heat and stir until melted and smooth
  2. Add the cashew butter and stir until smooth and creamy
  3. 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

  1. 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.
  2. 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!)
  3. 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
  4. 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.
*Recipe Source: https://www.paleorunningmomma.com/chocolate-cashew-butter-candy-cups-paleo-vegan/

 

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Recipe of the Week – Boneless Pork Chops and Veggies

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Boneless Pork Chops and Veggies

You’re going to love these delicious pork chops!

What You Need:

  • olive oil
  • 3-4 cups small potatoes or chopped potatoes
  • 3-4 cups green beans, trimmed and cleaned
  • kosher salt
  • black pepper
  • 2 lbs. boneless thin cut pork chops
  • Smokehouse Maple seasoning or other seasoning blend

How To Make It:

  1. Brush one large or two small rimmed baking sheets with olive oil.
  2. Toss potatoes with a drizzle of olive oil, salt and pepper. Add them to a section of the pan.
  3. Toss green beans with a drizzle of olive oil, salt and pepper. Add them to a section of the pan.
  4. Brush pork chops with olive oil and place in the remaining space on the pan. Sprinkle chops with seasoning.
  5. Place pan in a 425 degree oven for 25-30 minutes until meat is cooked through and potatoes are tender.
*Recipe Source: http://eatathomecooks.com/2015/08/boneless-pork-chops-and-veggies-sheet-pan-dinner/

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Recipe of the Week – Grilled Bruschetta Chicken

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Grilled Bruschetta Chicken

Show off your grill master skills with this delicious grilled chicken recipe.

What You Need:

  • 4 boneless skinless chicken breasts, pounded to even thickness (1 inch or less)
  • 2 tablespoons oil
  • 1 teaspoon Italian seasoning (OR ¼ teaspoon each dried basil, dried oregano, and dried thyme)
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ⅛ teaspoon black pepper
  • 4 slices mozzarella cheese
Tomato Basil Topping
  • 3 roma tomatoes, diced
  • salt and pepper, to taste
  • 2 teaspoons fresh lemon juice
  • 2 tablespoons finely chopped fresh basil

How To Make It:

  1. In a large bowl combine chicken, oil, Italian seasoning, garlic powder, and black pepper. Stir to combine and coat chicken evenly with the seasonings.
  2. Grill chicken over medium-high heat 6-8 minutes on each side or until cooked through.
  3. While chicken is cooking, prepare the topping. In a medium bowl combine tomatoes, salt and pepper, lemon juice, and basil and stir well.
  4. Once chicken is cooked through, top each chicken breast with a slice of mozzarella cheese and cook for about 1 minute longer until cheese is melty.
  5. Top chicken with tomato basil topping and serve immediately.
*Recipe Source: https://www.lecremedelacrumb.com/grilled-bruschetta-chicken/

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Recipe of the Week – Ground Turkey Sweet Potato Skillet

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Ground Turkey Sweet Potato Skillet

Impress your family with this tasty meal!

What You Need:

  • 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:

  1. 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.
  2. Add cumin, chili powder, salt and pepper. Stir well to incorporate.
  3. 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.
  4. 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.
*Recipe Source: http://www.lifeloveliz.com/2017/05/15/ground-turkey-sweet-potato-skillet/#_a5y_p=6338506

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Recipe of the Week – One Pot Red Lentil and Butternut Squash Chili

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One Pot Red Lentil and Butternut Squash Chili

Give this delicious chili a try!

INGREDIENTS

For the chili:

  • 2 tbsp extra virgin olive oil
  • 1 large onion, diced
  • 1 bell pepper, diced
  • 2 jalapeno peppers, de-seeded and diced
  • 2 garlic cloves, minced
  • 2 cups dry red lentils, rinsed
  • 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

  1. 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).
  2. Then stir in the garlic and chili seasoning, allowing the spices become to become fragrant (about 1-2 minutes).
  3. Add the red lentil, butternut squash, black beans, crushed tomatoes, and vegetable broth and stir until well-combined.
  4. 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.
*Recipe source: https://www.yayforfood.com/recipes/one-pot-lentil-butternut-squash-chili#recipe-start

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Weekend Warrior Workout #5

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Weekend Warrior Workout…

This workout takes away all your excuses.

 

Can’t make it the gym? No problem.

No gym at the hotel? No problem.

On vacation? No problem.

Not much time? No problem.

Too tired? No problem.

 

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.

All you need is yourself and 10-15 minutes.

Here is how you do it:

  • 50 to 100 High Knees
  • 10 Push Ups
  • 10 Squats
  • 20 Plank Toe Taps
  • 10 Burpees
  • 10 Jump Squats
  • Repeat 3-5 times.

Enjoy!

www.PittsburghNorthFitness.com

Dead Bug with Core Engagement

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Dead Bug with Core Engagement

What It Works:

Core anti-flexion, Core anti-rotation, Lumbar stability

How To Do It:

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

Push Up with Renegade Row

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Push Up with Renegade Row

What It Works:

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

Barbell Front Squat

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Barbell Front Squat

What It Works:

Quads, Hips, Hamstrings, Knee Dominant Movement Pattern

 

How To Do It:

Grab the bar in the rack with the fingers, not deep in the hand, and position bar on the top of anterior deltoids/top of chest, and rotate elbows forward so that upper arm is horizontal to the floor. Step out from rack. Take a slightly wider than hip width stance with the toes slightly flared out. Push hips back and lower into a squat. Press through heels and entire foot and return to starting position. Lock out glutes at the top. Do not let butt wink at the bottom or upper body pancake over at the bottom.

 

Progressions:

  • 2 KB Front Squat
  • Barbell Back Squat

Regressions:

  • KB Goblet Squat
  • Bodyweight Squat