Friday, March 30, 2012

5 Exercises To Add To Your Routine & SouthWestern Quinoa Stuffed Peppers Recipe!

By Maria Waldron, an army wife, new mom, personal trainer, & blogger. She strives to be as 
badass as her husband and to inspire others. She writes "A Life To Bragg About"


Remember how back in the day I used to do the occasional Friday Five posts? And that I claimed that I should run five miles to accompany these posts?

Well. I ran five miles this morning. With my gargantuan stroller in tow. 

And I'm doing a Friday Five post again. Party rock is in the houuuuussssseee tonight!

So for today's Friday Five, I'm listing five exercises that I LOVE (read: am obsessed with) and think you should do as well, and then at the end I'm going to wow you with a super duper delicious recipe that you must make pronto. 

And now...

Five basic exercises I love and that you should add to your routine

1. Deadlifts. Why? Because they're a full body, compound move that gets your heart rate pumping, your muscles burning, and your butt on fire (in a good way. Not the you-just-ate-something-spicy way). 

Deadlifts work your spinal erectors, glutes, hamstrings, quads, traps, abs and obliquges, lats, and calves. So basically, they work everything and by doing a deadlift, you're saving time and effort by not having to do a million other isolation exercises. 

                                         

Guys, I just really love the deadlift. 

2. Pushups. We all know that pushups are hard and that they're full of suck. But they're so good for you and should never be skipped. Like deadlifts, they're a compound movement that uses almost all the muscles in your body. 

Pushups work your chest, shoulders, triceps, back and if you're doing them properly, your abs.

If you can't do a full military style pushup, there is no harm in starting out with an incline pushup. Try doing pushups with your hands on a table, wall, or counter and then progress to the floor. And once you've become a pushup rockstar, you can make them harder by doing decline pushups with your feet on a chair, or around-the-world pushups. AND you can even move on to doing a handstand pushup. I'm still working on that one though. 

3. Lunges. Like pushups, lunges aren't very fun to me. But they're essential because they're one of the few single limb exercises out there that allow you to work on dynamic flexibility for your legs, ankles and feet. Forcing yourself to work on leg at a time also improves your balance and range of motion and can activate muscles that normally aren't worked during bilateral exercises. 

Win, win! 

And if you're a fire-breathing badass, then make your lunges harder by doing overhead lunges with plate above your head, pausing to a static lunge, then doing a cross over lunge. NOTE: I'll be making a video of this one as soon as I can convince my husband to make videos of me while at the gym. 

4. Rows. It doesn't matter which of the million awesome variations of the row you're using just as long as you're getting your row on or working your back in general. Why? Most people work their butts off trying to gain strength and size for the front of their bodies but tend to neglect their back. The back is important to work because we spend so much of our day twisting, turning, bending, etc which puts a huge strain on our back. Strengthening your back prevents future back pain and coupled with a strong core, can assist with other lifts.  

And if you add inverted rows to your routine, you'll eventually work your way up to being able to do full fledged pullups. Pullups are arguably the BEST back exercise out there. Cannot rave about them enough!


5. Kettlebell Swings. I love, love, LOVE kettlebell swings! They're another exercise that if done properly, work your abs, hips, lower back, hammies and shoulders.

It's an explosive move that helps you run faster, jump higher and further, and adds upper body power. They also get your heart rate pumping as if you're doing cardio and they're just plain fun for me to do. Side note, if you're doing these, make sure you're swinging from the hips and not lifting with the arms. 
Source
And now for those Southwestern Cheesy Chicken Quinoa Stuffed Peppers that you need to refuel your workout with...


Southwestern Chicken Quinoa Stuffed Peppers
by Maria W
Prep Time: 30
Cook Time: 15
Ingredients (4 peppers)
  • 2 bell peppers, cut in half
  • 1/2 cup uncooked quinoa
  • 1/2 red onion, diced
  • 3 tbs minced garlic
  • 1 can black beans
  • 1/2 cup sweet white corn
  • 1 can of diced tomatoes with chiles
  • 2 chicken breasts, cooked and shredded
  • 1 tbs chili powder
  • 1 tbs oregano
  • 1 tbs cumin
  • 1 tsp red pepper
  • pinch of salt and pepper
  • 1 cup shredded pepper jack cheese
Instructions
Spray the bell peppers with a little olive oil and roast in oven for 10 minutes to soften a little. Cook auinoa and set aside. Sautee onions, garlic and spices. Then add the corn, beans, and tomatoes. Mix with chicken and then combine everything together. Stuff peppers with the mix.

Bake at 350 for 15-20. Add shredded cheese to the top of the peppers and then broil for 5 minutes or until cheese has melted and bubbly.

Stay tuned for next week's Friday Five where I'll post videos of fun variations for these exercises.

Ta-ta!


   Stay Frugal My Friends!
 
Michael J. Schiemer B.S. CPT
Owner of FRUGAL FITNESS Worldwide Wellness & Elite Cheapskate 
Owner & Personal Trainer of RESULTS Private Fitness Boston, MA
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