EXCITING SALADS!!

3 Good for you salads that taste GREAT!

1. Roasted Delicata Squash, Pomegranate and Arugula Salad



Ingredients: Salad

2 Medium delicata squash (1 1/4 pounds total)
1 Tablespoon olive oil
Salt
4 Heaping cups arugula (or mixed baby greens)
2/3 Cup pomegranate arils (or dried cherries)
1/3 Cup pecans
3 Ounces of feta cheese, crumbled

Ingredients: Maple Balsamic Dressing

2 Tablespoons olive oil
1 Tablespoon balsamic vinegar
1 Teaspoon real maple syrup
1/2 Teaspoon Dijon mustard
Pepper (to taste)

Directions:

1. Preheat oven to 425* F. Wash the squash and carefully scrape off any tough bits of the skin with a knife.
2. Slice the squash into 1/2 inch rounds and scoop out seeds from each round.
3. Drizzle he squash with a generous tablespoon of olive oil and sprinkle with salt. Use your fingers to lightly coat all surfaces of the squash with olive oil. Bake for 30 minutes (or until the squash is tender and golden)
4. Over medium-low heat, toast pecans, stirring frequently until they are fragrant and golden on the edges.
5. Whisk together the olive oil, balsamic vinegar, maple syrup and Dijon mustard.
6. Let squash cool for a few minutes. Combine the arugula, pomegranate, pecans, crumbled feta and squash in a serving bowl. Toss with dressing.

**Serves 4 substantial side salads or up to 8 small servings.

2. Sweet Corn Salad Wraps



Ingredients:

4 to 6 fresh ears of corn, kernels removed (2 to 3 cups)
1 small red onion, chopped finely
1/2 red bell pepper, chopped
Handful of cherry tomatoes, sliced thinly
1/2 cup well chopped cilantro
1 Teaspoon chili powder
2 Small limes
Salt and pepper (to taste)
1 Teaspoon olive oil
1 Head white or green cabbage, or butter lettuce
2 Small corn tortillas, cut into strips
1 Ripe avocado

Directions:

1. In a medium bowl, combine the raw kernels, onion, bell pepper, cherry tomatoes, cilantro, chilipowder, and the juice of two limes. Season with salt and pepper and toss in a teaspoon of olive oil.
2. Remove 4 to 6 big cabbage or lettuce leaves from the head. Place each leaf on its own plate
3. In a small cast iron skillet on medium heat, pour in enough oil to form a thin film on the surface. Add the tortilla strips, sprinkle with salt and fry until crisp. Remove from skillet and drain on a paper towel covered plate.
4. Halve and pit the avocado and slice into strips, but leave the skin behind. Spoon about 1/2 cup of the salsa mixture onto each leaf, then top with tortilla and avocado.

** Serves as many as you want!

3. Strawberry, Quinoa and Chopped Spinach Salad



Ingredients for Salad:

2 Tablespoons olive oil
2 to 3 Teaspoons balsamic vinegar
1 Teaspoon  Dijon mustard
1 Teaspoon real maple syrup
1 Teaspoon shallot, finely chopped

Ingredients for Dressing:

3/4 Cup cooked quinoa, warm
2 to 3 Tablespoons goat cheese, crumbled
Salt and pepper (to taste)
2/3 cup strawberries, chopped
2 Cups baby spinach, chopped
2 Tablespoons pecan pieces

Directions:

1. Cook the quinoa. (**Note: 1 cup dry quinoa yields over 3 cups cooked quinoa). Rinse the quinoa well in a colander, and combine with twice as much water in a saucepan. Bring to a boil, cover and reduce heat to a simmer. Cook for 15 minutes (or until water is absorbed) and fluff with a fork.
2. Make the dressing: Combine all the ingredients, and whisk ingredients well.
3. Toast the pecans: In a small pan over medium heat, toast your pecan pieces until fragrant and golden.
4. In a bowl, mix together 3/4 cup of warm quinoa with the goat cheese. Mix in the strawberries and spinach. Drizzle with dressing and enjoy!

Three Leg Workouts You Won't Hate

Nobody likes working out their legs. Not even me, and that's why this post post came later in the week than usual But your legs are one of they most strongest parts on the human body. Hopefully these three workouts can interest you enough so that you will add them to your workout.

The first leg workout that I will show you is the most common one and it is known as the Barbell Full Squat.

• This exercise is best performed with a squat rack for safety reasons. Set the bar on the rack at shoulder level. Then step under the bar and place the back of your shoulders across it.
• Then hold on the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
• Then take a step away from the rack then position your legs shoulder width apart and your feet pointing slight outwards. Keep your head up and maintain a straight back at all times
• Next slowly lower the bar by bending at the knees and sitting back with your hips as you maintain a straight torso with your head up. Go as low as you can but only until your hamstrings are on your calves.
• Then begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.

 

 The next workout I will show you is known as Leg Extensions.

• This workout does require a leg extension machine to be able to perform. First start off by choosing your preferred weight and then sit on the machine with your legs under the pad and your hands holding the side bars.
• While using your quadriceps, extend your legs to the maximum as you exhale. Make sure the rest of your body doesn't move while performing this workout.
• Lastly, slowly lower the weight back to the original position as you inhale, ensuring that you do not move the rest as of your body.

 

 The last leg workout I am going to show you is known as Barbell Lunges

• First set the bar on the rack at shoulder level and then step under and place the back of your shoulders across it.
• Next hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time keeping your torso straight.
• Then step away from the rack and step forward with your right leg and squat down through your hips, while also keeping a straight torso and maintaining your balance.
•  After that, using mainly the heel of your foot, push back up into the starting position and do the same motion with the other leg.

Hopefully these three leg workouts will help you enjoy your leg day a little bit more. Next week we will discuss some upbeat workouts that will focus on your personal cardio. Don't stop until you are on top and when you are on top don't stop.

Drinking caffeine before a workout

Drinking coffee before working out can lead into increase focus and energy because of the caffeine.  Caffeine is a natural stimulate that is found in nuts, leaves, seeds and plants.  It also doesn't have to be coffee to get the caffeine you need before a workout.  Caffeine is also found in; tea, hot chocolate, energy drinks, sports drinks and soda.  After a long day of school and work you just might need that extra boost to get you in the gym.  Just be advised caffeine can lead to insomnia, so it is not recommended taking caffeine late at night (usually 2 or 3 hours before bedtime).  Also be aware that there have been studies linked to caffeine to creating a physical dependency.  If you feel that you are gaining a tolerance to caffeine or withdrawal symptoms such as a headache, it is best you eliminate caffeine from your diet.  Caffeine is a great supplement for getting that extra focus and energy boost in the gym and coffee is also high in antioxidants, just as every supplement it is recommended you ask your doctor before taking them and to be aware of any symptoms that you are experiencing.  Also, if you are taking a pre-workout supplement many of them contain caffeine, so choose a pre-workout that doesn't contain caffeine or cut down on caffeine intake.  

            

3 Easy and Healthy Fruit Smoothies

3 Easy and Healthy Fruit Smoothies

1. Secret Ingredient Mango Smoothie



Ingredients:

1 Cup chopped ripe mango
1/4 Haas avocado, pitted and chopped
1/2 Mango sorbet
1/4 Cup skim milk
2 Tablespoons honey
2 Teaspoons lime juice
1/4 Cup crushed ice
2 Mango slices
1 Lime slice

Directions:

1. In a blender, combine the chopped mango, avocado, sorbet, milk, honey, lime juice and ie.
2. Blend on high until well blended.
3. Pour into a tall glass. Slit the sliced mango and the sliced lime halfway through the centers, attach them to the rim on the glass.
4. Enjoy!

2. Raspberry Beet Smoothie



Ingredients:

5 Ounces cooked beetroots, coarsely chopped
2 Ounces fresh or frozen raspberries
1 Cup low-fat plain yogurt
1 Cup of cranberry, chilled
Chilled raspberries, to garnish

Directions:

1. In a food processor or a blender, puree beetroot, raspberries and cranberry juice until smooth.
2. Pour puree through a strainer into a large jug. Whisk in most of the yogurt.
3. Pour into four glasses and top with remaining yogurt.
4. Garnish with extra raspberries and enjoy!

3. Blueberry-Orange Sunrise Smoothie



Ingredients:

3 or 4 ice cubes
1 Cup plain low-fat yogurt
1 Cup fresh orange juice
1 Cup fresh or frozen blueberries
1/2 Teaspoon vanilla extract

Directions:

1. In a blender, puree the ice, yogurt, orange juice, blueberries and vanilla until well blended.
2. Pour into two tall glass, and enjoy!

Four Warm-ups for a Better Workout

     You can better loosen your joints by switching different stationary stretches for more vigorous moves. This will also reduce risk of energy and get blood flowing through to your muscles. You can try these four moves, courtesy of Tom Dooley, national walking coach for the Leukemia and Lymphoma Society's Team in Training, in order to have a smoother, easier workout.

Hurdles

Loosens tight hips

• Balance on right leg (you may hold something for support) with left leg bent so your heel is behind you. Rotate your left leg out to the left side and foward as if drawing a circle with your knee. Do each leg 15 times.

Windmills

Relaxes shoulder and neck

• Stand with arms at sides. Circle your right arm up in front of you overhead and then down behind you, almost like doing the backstroke. Do 15 circles on each arm then repeat.

Foot Rock-Overs

Stretched arches

• Stand with your feet staggered, right foot flat about 12 inches behind your left foot with your left toes lifted off the floor. Shift your weight forward while simultaneously lowering your left toes and rolling onto the ball of your right foot while lifting your right heel. Do 15 times on each foot and repeat.

Heel Raises

Strengthens calves

• Stand with your feet parallel, hip-width apart. Lift heels and raise onto your toes for two seconds, then lower. Do 15 times and repeat with heels together and toes pointing out. Then with toes together and heels out.

Vitamin D and Vitamin K Combination

Vitamin D and vitamin K are vitamins your body needs and your body does not make them on its own.  Vitamin D is beneficial for bone health and mood, while vitamin K is beneficial for bone health and regulating blood clotting.  When ts are combined, they can improve the effects of the other.  It is also important to take these supplements because food is lacking.  Insufficient vitamin D and/or K intake may also impair muscle nerve functioning and increase your risk of muscle cramps during your workout.  

The combination of vitamins D and K is a solid recommendation for someone cautious of supplementation due to the following reasons:

• At least for older individuals, this combination (alongside adequate dietary and magnesium levels) is widely recommended by medical professionals.
• There are numerous studies spanning multiple years using higher than the recommended doses showing no negative side effects.
• There are no significant psychoactive effects, although an elevation of mood from vitamin D is possible in people who are deficient in it.
• They are both relatively cheap and easy to find.

The Three Best Ab Crushing Workouts

Lets be honest, nobody likes doing ab workouts. Even though many individuals complain about not having a six-pack, the same individuals complain about doing these workouts that will help you get a six-pack. These three ab workouts should help any individual get the six-pack that they personally want.

The first ab workout I will discuss is known as the Russian Twist.

• First lay down on the floor and bend your legs at the knees and make sure to not move your feet during the exercise.
• Elevate your upper body so that it creates an imaginary V-shape with your thighs. Make sure your arms are fully extended in front of you and your hands are clasped.
• Then twist your torso to the right until your arms are parallel with the floor while breathing out.
• Hold the contraction for a second and then move to the starting position and then move to the opposite side.
• Then repeat for the x amount of repetitions 

 

 The next ab workout that I'm going to show you is called Side Jackknifes.

• Start by lying on your right side and keeping your left leg over your right one.
• Place your right hand in a comfortable spot and clasp your left hand on your head.
• Then bring your torso and left leg toward each other as you pull with your obliques.
• Then squeeze for a moment and return to the starting position.
• If you would like, you can add ankle weights to make it tougher.

The last ab workout that I'm going to show you today is known as The Plank.

• First lay on your stomach.
• Then hold yourself up using both elbows in the prone position and hold the position as long as you can.
• You can have someone add a weight on your back or wear a weighted vest to make it tougher.

Hopefully adding these ab workouts into your training will make you look forward to working out this muscle group. To get the ideal six-pack, it takes a lot of dedication, patience, and determination because they just don't pop up over night. Next week we will discuss the other types of workouts that revolve around the other muscle group that many individuals don't like doing either, and that's legs! Get ready to squat!