Fitness Friday

Exercise of the Day:  Modified Squats with Band

Starting Position

Grab each handle and place feet on band, slightly wider than the hips, toes forward. Stand tall with back straight, abs engaged, legs straight and arms at your sides.

Action

INHALE: Slowly bend at both knees to lower down towards the floor, not exceeding 90-degrees at the knees. EXHALE: Slowly straighten the knees to push back up to the start position to complete one rep.

Special Instructions

Minimize any forward leaning from the waist and keep chest lifted. You should feel resistance only when pushing up to the start position. Make it easier: Bring legs closer together (closer to center of band) for less resistance. Make it harder: Place legs wider (closer to handles) to increase resistance.

Muscles Worked: Legs (quads, hamstrings, calves) and glutes 




Keep moving with small steps and have fun!
Best in health always,
Lisa
LQ Wellness
973-383-0955

Tasty, Healthy Thursday

Today's Recipe – Honey Garlic Dressing

By Rosa G

Difficulty: Easy  Time: 10 minutes  Yields: 1/4 cup

This is a smooth, creamy dressing that goes well with most salads.  Try it on dark greens such as Kale, or Spinach.  The spicyness of the garlic, sweetness of the honey, and slight bitterness of the dark greens will give your taste buds all the flavors needed to make a satisfying meal.

Ingredients

• 2 garlic cloves, minced or squeezed through a garlic presser
• 1 teaspoon honey
• pinch of sea salt
• 1 Tablespoon balsamic vinegar
• 1/4 cup extra virgin olive oil

Directions

Combine the garlic, honey, and sea salt in a small bowl.  Mix thoroughly.

Add balsamic vinegar, and olive oil.  Mix all ingredients thoroughly until it forms into a creamy, blended dressing.  Add more olive oil or vinegar to desired thinness.

Pour over your salad.  Enjoy!  This dressing will last in the refrigerator for 2 days.

Tip #1:  Substitute balsamic vinegar with apple cider vinegar, or red wine vinegar for a different texture.

Tip #2:  If you like hot, spicy food then add another garlic clove or a pinch of cayenne pepper to the dressing, and mix thoroughly.

Enjoy!

One step at a time... we can achieve optimal wellness.

Lisa

LQ Wellness

973-383-0955