Thursday, October 23, 2008
Steady As She Goes
*Add grace to your gait with these joint strengthening exercises!
Shift your weight onto your left leg, with your knee slightly bent and your foot pointed forward. Lift your right foot three to five inches off the floor and then slowly extend it behind you. Hold for two seconds. Do six reps on each leg, working up to 12 reps.
REPS 6 per side
Wednesday, October 22, 2008
PREP TIME: 5 MIN
TOTAL TIME: 9 MIN
1 frozen BOCA Meatless Breakfast Patty
1 TACO BELLŪ HOME ORIGINALS Flour Tortilla
1 Tbsp. PHILADELPHIA 1/3 Less Fat Cream Cheese
HEAT breakfast patty as directed on package; coarsely chop patty.
SPREAD tortilla with cream cheese; top with chopped patty. Fold tortilla in half.
COOK in nonstick skillet on medium heat 2 min. on each side or until lightly browned on both sides.
Total fat 8 g
Saturated fat 2.5 g
Cholesterol 10 mg
Sodium 540 mg
Carbohydrate 23 g
Dietary fiber 3 g
Sugars 3 g
Protein 10 g
Wednesday, October 22, 2008
Work out the Kinks
Prevent muscle mutiny with these four feel-good moves!
Most of the time, a good workout makes you feel super-badass. But sometimes you wind up feeling super bad. Key culprits: your back, knees, neck, and shoulders--which can suffer from muscle imbalances (when one muscle gets stronger while its opposing muscle gets weaker). This sets you up for injury. For an ouch-free session, start your workout with these four joint-stabilizing moves from Scott Lucett, director of education at the National Academy of Sports Medicine.
Ball Squat with tubing
Pain-prone area: Fronts and sides of the knees
Stand with your feet shoulder-width apart and wrap resistance tubing around your knees so there's no slack in the band. Place a stability ball between the middle of your back and a wall, but put only enough pressure on it to keep the ball from falling. Squat down as if sitting on a chair, pushing out against the tubing to keep your knees from caving inward. Press back up to start. Do two sets of 12 reps, resting for 30 to 60 seconds between sets.
Pain-prone area: Lower back
Rest your upper back on a stability ball with your feet hip-width apart on the floor. Your shoulders, hips, and knees should be aligned horizontally, like a table. Brace your abs and lower your hips until your butt hovers three to six inches above the floor. Squeeze your glutes and lift your hips back to the starting position. Do two sets of 12 reps, resting for 30 to 60 seconds between sets.
Pain-prone area: Sides of the neck
Keeping your head level, slowly draw it straight back, keeping your chin parallel to the ground (do not drop your chin toward your chest). Hold for two to three seconds and release. Repeat 10 times. This is the chin position you should maintain during any exercise to ensure proper neck and spine alignment, Lucett says.
Ball Cobra(picture above)
Pain-prone area: Fronts of the shoulders
Lie facedown with your midsection on a stability ball. With your legs hip-width apart, straighten them behind you and press the balls of your feet into the floor. Extend your arms in front of you, palms facing each other, and place your pinkies on the floor. Lift your chest off the ball and pinch your shoulder blades together; at the same time, lift your arms up and out to the sides. Hold for two seconds and return to starting position. Do two sets of 12 reps, resting for 30 to 60 seconds between sets.
Tuesday, October 21, 2008
Flourless Chocolate Torte
PREP TIME: 25 MIN
COOK TIME: 40 MIN
1/2 cup(s) matzah meal
1/3 cup(s) nuts, walnuts
2 large egg(s)
1 1/4 cup(s) sugar
2 teaspoon vanilla extract
1 cup(s) apple(s)
2 tablespoon cocoa powder, unsweetened
2 ounce(s) chocolate, semisweet
8 large egg white(s)
1/2 teaspoon salt
1. Preheat oven to 350 degrees F.
2. Combine matzah meal and walnuts in a food processor; process until nuts are finely chopped. Spread on a baking sheet and toast until fragrant, 5 to 10 minutes. Let cool.
3. Whisk eggs, 3/4 cup sugar, and vanilla in a large bowl until blended. Stir in the matzah meal, apple, cocoa, and chocolate.
4. In a large, clean bowl, beat egg whites and salt with an electric mixer on medium speed until frothy. Increase speed to high and beat until soft peaks form. Add remaining 1/2 cup sugar 1 tablespoon at a time, beating until glossy, stiff peaks form.
5. Stir one-quarter of the beaten whites into the batter. Then gently fold in remaining whites with a rubber spatula. Scrape the batter into an ungreased 9-inch springform pan, spreading evenly. Tap pan lightly on counter to release air bubbles.
6. Bake torte until top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes. With a knife, loosen edges of torte. Let cool in the pan on a wire rack. (Torte will sink in center.)
7. Remove torte from pan and place on a serving plate. Dust with confectioners' sugar and serve.
Makes 8 Servings:
Calories: 261 , Saturated Fat: 2 g , Total Fat: 6 g , Carbs: 47 g , Dietary Fiber: 2 g , Protein: 7 g , Cholesterol: 53 mg , Sodium: 220 mg
Tuesday, October 21, 2008
Gold Medal Abs
MOVE #9(this is the last move, so now add them all together for a great ab workout)
The Wicked Wiper
Is it the world's craziest abs move? We dare you to find out
OK, so you get the point: Olympians need to challenge their cores in crazy ways to stay in fighting shape. To find out just how insane these pros are, we sought out the single most difficult ab move on the planet. And (eureka!) we found it: the Hanging Windshield Wiper, courtesy of Sandoval.
How it's done Hang from a pullup bar with your arms shoulder-width apart, palms facing away from you. Keeping your arms straight, raise your body so your hips, back, and shoulders are as parallel to the floor as possible. Raise your legs straight up so you're in pike position (A). If that's not difficult enough, rotate your legs down to the right (B), bring them back to center, and then lower them to the left (C). Yow.
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