Execise of the Week:Lunge, Glute Squeeze, Hop!

Watch the video here! 

Exercise of the Week: Lunge, Glute Squeeze, Hop! - Begin in an alternating reverse lunge, then add in the glute squeeze. The progression can continue by adding and hop to switch legs (High impact isn't for everyone so this is just an option).

Primary Muscles Used: Gluteus Maximus and Quadriceps

Definition of the Gluteus Maximus: the broad, thick, outermost muscle of the buttocks, involved in the rotation and extension of the thigh.

 

Definition of the Quadriceps: The large, four-part muscle (which includes the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis) at the front of the thigh that arises i n the hip and pelvis and inserts as a strong tendon below the kneecap (patella). The quadriceps straightens and helps stabilize the knee.

Dinner & Dessert- GRILLED!

 I love living in San Diego for several reasons, but one of them is because you can do "summer" type things all year long! Grilling being one of the things. Let's not forget I am from North Dakota- so I often forget we can do it all year round here! However, last night I  dusted off the old grill & YUM YUM YUM is all I can really say about that.

Shrimp Kabobs:
Really anything goes here! I experimented with some cajun seasoning & old bay seasoning. A few kabobs of lemon garlic shrimp and a few of spicy cajun style. Just put all the spices into a large ziploc bag, drop the shrimp in, and shake! All veggies are good grilled (in my opinion) so grab some of your favorites to add in. This was the first time I tried grilling olives & wow they were a hit (my hubby & toddler son liked them the best) so I would definitely recommend them. Tip: to prevent sticking, lightly spray the completed kabobs with an olive oil spray before placing on the grill.

Mmmmm.......

 Grilled Banana Split

SO simple! Place the whole banana on the grill (in the peel) on medium heat for 3-4 min each side (or until golden brown). Slice the banana lengthwise and top with some greek yogurt and your other favorite healthy toppings. We made ours with fresh berries and mango, but next time I want to try some walnuts and maple syrup!

Beat the Cheat: Chocolate Banana Ice Cream

Yes, the title of this blog contains the word ice cream! Okay well its not really ice cream, but I promise you will feel like you are having a cheat treat- because it tastes exactly like ice cream! The perfect (clean-eating) way to satisfy a chocolate craving :)

Ingredients (Single Serving Recipe)
1 Frozen banana
2 tbsp. cocoa powder
1-2 tbsp nonfat milk or unsweetened almond milk

Directions:
Put your frozen banana and all other ingredients into a blender or food processor until smooth. That’s it!  Note: This is NOT something you can put back in the freezer after making. It's strictly a make and serve dish. So make it and eat it!
Alternative: If you prefer, you can just do the banana and milk with a splash of vanilla extract. It’s very similar to vanilla ice cream.