Thursday, June 25, 2009

Why should MOMS Exercise?


1. You feel better physically.
2. Improves self-esteem & provides a more positive mental outlook.
3. You look better & helps to control your weight.
4. Increases your balance, coordination, & agility.
5. Helps prevent many diseases (i.e. cardiovascular disease, & diabetes).
6. You feel more energetic.
7. Strengthens bones and muscle, giving you the functional strength for everyday living.
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5 At Home MOVES....


1. PLANK: bend elbows & place forearms on ground while straightening core of body placing feet shoulder width apart balancing on toes (creating a triangle). Flatten back and tighten abs. HOLD for 15-30 seconds.
2. THE SWIMMER: lie face down, extend arms overhead with palms facing down. Lift right arm and right leg slightly off ground & hold for 3 & lower. Lift left side & hold for 3 & lower, continue with both sides. (15 each side)
3. BICYCLES: lie on back and clasp hands behind head. Bring right knee up to left elbow and back down, then bring left knee up to right elbow and continue alternating each side (45 times)
4. REVERSE CRUNCHES: lie on back and hold on to something stationary over your head (chair, or couch leg) bring legs up to a relaxed position with toes pointing to ceiling. Raise legs up so pelvic is off ground and hold for 3 seconds & contract abs. Repeat 12 times.
5. STANDING CHOP: stand with feet shoulder width apart. Extend left arm overhead, right hand resting on hip. Keeping core engaged for balance and left knee soft, bring right knee up and pull left arm down in a controlled chopping motion, aiming for the outside of the knee for an extra challenge.

Recipes

Marinated Grilled Chicken with Couscous Tomato Salad
2 cloves garlic, finely chopped
2 Tbsp brown sugar
2 Tbsp lemon juice, plus 1 Tbsp
3 Tbsp olive oil, plus 2 Tbsp
4 boneless skinless chicken breasts halves
Salt & Pepper to taste
½ cup couscous
¼ cup fresh mint, chopped
2 Tbsp red onion, finely chopped
1 large tomato, diced

1. Combine garlic, brown sugar, 2 Tbsp lemon juice, & 3 Tbsp olive oil in small bowl.
2. Using a rolling pin, lightly pound chicken breasts between sheets of waxed paper until they are ½ inch thick. Place chicken on a plate in a single layer, and coat with the garlic marinade. Season both sides with salt & pepper. Let stand at room temperature for 10 minutes, or keep covered in the refrigerator for up to 24 hours.
3. Cook couscous according to package instructions. Fluff with a fork, then add 1 Tbsp lemon juice, 2 Tbsp olive oil, mint, red onion, tomato, and salt & pepper to taste. Set aside.
4. If grilling outside, cook chicken until browned and just cooked through about 3 minutes on each side. For indoor preparation, preheat oven to 375 F. Heat an ovenproof skillet on stovetop, and cook chicken for 3 to 4 minutes. Flip, then place pan in oven and bake for 3 more minutes. Serve over couscous.
Per Serving: 396 calories, 19g fat, 376 mg sodium, 68 mg cholesterol