Month: March 2022

Virtual Fitness: How To Do A BOSU Dyno Plank

March 18, 2022
Strengthen Your Heart, Legs, Arms And Core With The Dyno Plank
BOSU Dyno Plank Set Up: Use the BOSU Powerstax >link< under two BOSUs. Begin the routine on the highest stack, and work toward the lowest to finish.
INSTRUCTIONS: Start on the highest stack. Jog quickly in place as you count to 4. Perform 4 planks. Then switch to the next BOSU. Jog quickly in place as you count to 4. Perform 4 planks. Switch to the last BOSU. Jog quickly in place as you count to 4. Perform 4 Alternating Single Leg Planks. Repeat routine for 2 to 4 cycles, or to tolerance.
HOW TO USE THIS ROUTINE: 1) Use it as a warm-up for strength training, or stretching. 2) Use it as a 20-minute cardio circuit routine.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Tuscan Style Pasta Recipe

March 16, 2022
INGREDIENTS
  • 2 Tablespoons Olive Oil
  • 1 Cup Sliced Onion
  • 1 Tablespoon Minced Garlic
  • 1/2 Teaspoon Crushed Red Pepper Flakes
  • 1-1/2 Cups Vegetable Broth
  • 12 Cups Fresh Kale Cut Into 1 Inch Pieces (about 2-1/2 pounds).
  • 1-1/4 Cups Diced Fresh Tomatoes (substitute 14.5 Ounce Can Tomatoes)
  • 3/4 Teaspoon Salt
  • 1-1/2 Cups Cooked Cannellini Beans Drained and Rinsed
  • 1 Pound Package Any Style Pasta
  • 3/4 Cups Pitted, Chopped Black Olives
  • 1/4 Cup Grated Parmesan Cheese
  • Salt & Pepper to taste
INSTRUCTIONS
  • Prepare pasta.  Drain water.  Add some oil to pasta to prevent sticking.   Cover and set aside.
  • Heat oil in skillet over medium to high heat. Sauté onion in oil 5 minutes, or until softened. Stir in garlic and red pepper flakes.
  • Add 6 cups kale, and cook 2 minutes, or until wilted, tossing occasionally. Add remaining kale, tomatoes, vegetable broth, and salt. Cover, and bring to a boil. Reduce heat to medium, and simmer 15 minutes, or until soupy.  Toss occasionally.
  • Stir in beans and olives.
  • Add cooked pasta to the kale mixture. Cook 2 minutes over medium heat, or until pasta absorbs most of the liquid. Sprinkle with parmesan cheese.  Season with salt and pepper to taste.