How to Do a Proper Push Up

Form is always the most important thing to focus on in a workout. It protects you from injury and gives you better results faster! As a fitness instructor I often see many struggle to get form correct. Most likely because they learned it wrong in the first place and no one bothered to correct them. They say it takes 1,000 reps to learn something correctly and 3,000 reps to correct! Might as well focus on getting it right the first time :) 

Basic Push Ups-

1. Hands just outside shoulders

2. Press out of your shoulders to protect your shoulder joints!

3. Keep chin tucked to protect neck

4. Pelvis should be tucked to help activate core and protect lower back. You are better off having your hips a little higher than below shoulders.

5. Play with range of motion as you begin. If new, don't go as deep or take it to your knees. I will be doing a post shortly on great modifications you can take!

How to Do a Proper Squat

Form is always the most important thing to focus on in a workout. It protects you from injury and gives you better results faster! As a fitness instructor I often see many struggle to get form correct. Most likely because they learned it wrong in the first place and no one bothered to correct them. They say it takes 1,000 reps to learn something correctly and 3,000 reps to correct! Might as well focus on getting it right the first time :) 

Squats-

1. Make sure your weight is in heels, you should be able to wiggle your toes as a test

2. Knees should track BEHIND toes, push your butt back like you are looking for a chair

3. Relax shoulders away from ears

4. You don't have to get to 90 degrees if you have knee issues or are new to fitness. Start with a smaller range of motion and work your way up to a deeper squat!

Roasted Veggies with Green Goddess Dressing
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Roasted Veggies with Green Goddess Dressing

I'm always looking for new ways to get more veggies into my diet. I like the idea of playing with roasting veggies and complimenting it with a refreshing herb packed dressing. These are veggies I just had on hand but honestly you could use just about anything! Peppers, onions, cabbage, or sweet potatoes are all great options. I used egg plant and cauliflower because they are a hearty veg that fills me up. 

 

Servings – 2

1 head of cabbage cut into pieces

1 Eggplant cut into 1" chunks

1 bunch Asparagus

Head of Romaine (any lettuce would work)

1/4 cup feta cheese

Pumpkin Seeds

Olive Oil

Salt & Pepper


Green Goddess Dressing Ingredients -

1 bunch green onions

1 bunch cilantro

1/2 bunch mint

1/2 bunch parsley

1 c Spinach

1/4 c Plain Greek Yogurt

1 Avocado

1/2 C Olive Oil

Lemon Juice from 1/2 Lemon

Salt & Pepper

 

Directions-

Preheat oven to 400 degrees F or 185 degrees C. 

Wash veggies and chop as directed above.

Place Cauliflower on baking sheet and drizzle with olive, salt and pepper. Use hands to toss and distribute.

Place in oven to brown for 15 minutes. Take out and turn.

While cauliflower is roasting, place all ingredients of goddess dressing in blender or food processor and blend. Continue to add as much olive oil as you like to create the consistency you want. More oil, more liquid, less more creamy dip. 

Add eggplant, drizzle with oil, salt l& pepper, and place back in oven for 10 minutes.

Remove and take cauliflower off sheet. Add asparagus and drizzle with oil, salt & pepper. 

Place back in oven for addtional 10 minutes. 

Take out and assemble veggies. Drizzle with dressing, sprinkle with pumpkin seeds and feta cheese. Squeeze with additional lemon juice and Enjoy!

 

 

Green Goddess Dressing
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Green Goddess Dressing

This delicious dressing can serve as a dressing or a dip. It's packed full of fresh herbs that give it a crazy amount of flavor. Avocado and Greek Yogurt give you a creamy texture while giving you ample healthy fat. It kind of has a guacamole flavor but keeps longer. Feel free to experiment with different fresh herbs. I am sure that basil would be tasty or even lemon grass?! 


 

Servings – 1.5 cups

Green Goddess Dressing Ingredients -

1 bunch green onions

1 bunch cilantro

1/2 bunch mint

1/2 bunch parsley

1 c Spinach

1/4 c Plain Greek Yogurt

1 Avocado

1/2 C Olive Oil

Lemon Juice from 1/2 Lemon

Salt & Pepper

 

Directions-

Place all ingredients of goddess dressing in blender or food processor and blend. Continue to add as much olive oil as you like to create the consistency you want. More oil, more liquid, less more creamy dip. 

I used this dressing for my roasted veggie salad that you can find in mains of recipes. But would be delicious as a dip for fresh veggies or even with hot wings!

American Shrimp Boil
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American Style Shrimp Boil

An amazing meal that brings people together with minimal clean up!

I love a good shrimp boil! It tends to be a southern American summer feast. I love to make it when we have guests as it's delicious, easy, and perfect for sharing. Traditional shrimp boils are meant to be thrown across a picnic table over a bunch of newspapers. Everyone just grabs what they want and eats with their hands! This may gross some people out but I personally love it. This is not for the clean freaks. I think a messy meal like ribs, hot wings, or a good shrimp boil makes true friends out of people! 

This meal takes about 30 minutes to make with 10 minutes of prep. Not to mention you aren't messing with stuff as you have guests. It's a one pot wonder meal! Old Bay seasoning is what offers all the delicious flavor. For your Brit's you will likely need to purchase off of Amazon. This is the one I got.

 

Servings – 4

1.5 lb Shell on Shrimp or Prawns

1 lb Keilbasa Sausage (can be found at polish markets)

1 Large Yellow Onion, quartered

4-6 Cobs of corn cut into quarters

1 12 oz Can of Beer

4 Large Red Potatoes cut into quarters

1/4 Cup Old Bay Seasoning + more for sprinkling before serving

1 Tsp Salt

8 Cups Water

Directions-

Add water, beer, Old Bay seasoning, and salt to large pot and bring to a boil. 

Toss in potatoes and onion and boil for 6 min.

Add sausage for another 4 min

Add corn for 5 min.

Add Shrimp for another 5 min. (once shrimp is pink and starting to curl, it's done) Don't over cook!

Remove from heat and drain liquid. 

Throw onto a baking pan or cover table with paper and sprinkle shrimp boil across paper. Sprinkle with addtional Old Bay seasoning and have everyone grab what they want and go to town! Serve with cornbread (see additonal recipe).