Best Body Weight Exercise #6...Dolphin Pose!

A dolphin pose is an amazing exercise for the upper body with a specific emphasis on the shoulders. The simplest way to find your dolphin pose is to get into a downward dog position and then drop your elbows (gently!) to the floor. The elbows should be straight down from the shoulders with the forearms and hands flat on the floor. Think about pulling your shoulder blades down your back. To make the position more challenging, simply walk your feet closer to your body so your hips are higher in the air. Hold this position for 30 seconds to one minute. Take a break and try it two more times. Make sure you can breath deeply and take as much time as necessary to recover. Good luck!

Best body weight exercise #5....Hyperextensions!

A hyperextension is an essential exercise for the "core muscles", and the lower back in particular. When performing a hyperextension, it is important not to over extend (ie: bend) backwards. The starting position, if using a ball or a piece of equipment at the gym should be a small bend at the hips. Put your hands behind your head and open the elbows. Keep your neck lined up with your spine. If your shoulders or chest are too tight, you may need to cross your arms in front of your chest to keep your neck in the proper position. When you lift your body, imagine lengthening your spine as opposed to bending your back. You are trying to create more space in the spine while strengthening your low back muscles. Do not leave this exercise out of your routine, especially if you love to work your abs. This will help maintain muscular balance. Try for three sets of ten to twenty. Good luck!

Quick Fix Meals

Effortless Broccoli and Pasta

1 lb. spaghetti

2 lbs. broccoli, washed and cut into 1 inch florets

Garlic oil (see picture below)

4 cloves garlic, thinly cut lenghthwise

½ C. extra virgin olive oil

2 t. salt

1 t. red pepper flakes, opt.

zest of one lemon, opt.

Heat sauté pan for 30 seconds. Add oil immediately followed by garlic, salt, pepper flakes and lemon zest. Allow the garlic to sizzle for about one minute, then turn heat off.

Boil pasta following the box instructions. During the last 4 minutes of cooking time, add prepared broccoli. Drain pasta and broccoli and toss with garlic oil.

I am adding some quick fix meal ideas that you can put together from basic Trader Joe's ingredients.

Carton of Organic Tomato Soup with:

Bag of pre-washed spinach

Canned cannillini or small northern white beans

1/2 C. grated parmesan cheese

Whole Wheat Instant Cous Cous

Dressing: zest and juice of one lemon, ¼ C. extra virgin olive oil, salt and pepper

Canned garbanzo beans

½ C. chopped parsley

feta cheese

cherry tomatoes

Store Bought Roast Chicken

Whole wheat pita bread

Blender raita: 1 C. greek yogurt, 1 peeled cucumber, 1 glove garlic. Salt and pepper, blend smooth. Mint if you’ve got it.

Blender hummus: 1 can drained garbanzo beans, 2 T. fresh lemon juice, 1 clove garlic, 1/3 C. hot water and ¼ C. extra virgin olive oil. Blend smooth.

Can of All White Water Packed Tuna

Dressing: 1 minced shallot, 1/3 C. balsamic vinegar, 2 T. extra virgin olive oil, salt and pepper.

2 T. capers opt.(I always have capers in my frig.)

Hard boiled eggs: Cover eggs with cold water, bring to boil, cook for 3 minutes. Cool.

Pre-washed, mixed baby greens

Can of Black Beans-Can of Corn-Can of Green Chilis. Heat together

1 cup cherry tomatoes, cut in half

Cotija or feta cheese

Corn tortillas

Canned Turkey Chili (good quality)-Box of Corn Bread Mix

Cabbage salad: ½ head cabbage shredded, 2 carrots peeled and grated, 2 T. mayonnaise, ½ C. greek yogurt, 1 T. honey, agave or sugar, 2 T. white vinegar, 1/2 t. salt. Combine.

Can of Vegetarian Refried Beans

Grated sharp chedder (sharp so that the flavor goes a long way. Try to use a minimal amount of cheese per quesadilla)

Flour tortillas, whole wheat if available

Good quality pre-made salsa

1 avocado, peeled and sliced

Spread beans evenly on one tortilla. Sprinkle with cheese. Sandwich another tortilla on top. Heat on both sides in a dry pan/skillet. Serve with sliced avocado and salsa.

*Can be served open face with a fried egg on top

Dips! Best Body Weight Exercise Number Four!

Dips are a fantastic way to work the triceps. If you are looking to avoid a flapping upper arm, you will want to try dips. Simply sit on a sturdy chair or bench with your hands behind you. Lift your body off the bench and dip it down by bending your elbows. Straighten the arms to come back up. Make sure you feel the work in your upper arms and not your legs. This will assure you are using your triceps. As you straighten your arms, tighten your triceps without locking the elbows. Repeat for twenty reps, three times. Start with this exercise now at least three times per week, and fear not for the next heat wave. You will look smashing in your tank top!

Fennel Rosemary Rubbed Pork Chops with Apples

6 pork chops
4 apples, peeled and cut into 1/2 inch slices


Spice Rub:

3 T. fresh rosemary
2 T. fennel seeds
1 T. good salt


In a mortor and pestle or with a knife, grind/chop all ingredients to a rough sandy texture.

Press spice rub on 6 pork chops. In a large saute pan, brown the pork chops in about 1/4 cup olive oil or butter. Remove to baking sheet and finish in a 400 degree oven for 20 minutes. While the pork chops are roasting, saute the apples for 15 minutes. Serve on pork chops.

Planks!

Best body weight exercise number three: Planks! King of the core! A plank is a basic exercise that will tighten your core muscles. It pulls many other muscle groups into play as well, making it a fantastic body weight exercise. When performing a plank, make sure you pull your abdominal muscles in, and your pelvic muscles up. You want to keep your body as straight as possible and avoid a swayed lower back. Visualize pushing your body away from the floor and tighten your quadriceps to stabilize your legs. The plank can be performed on the elbows or hands, and can be modified by putting down the knees. Try holding for one minute, three times. Have fun getting a tight belly!