Month: July 2022

3-Bean Vegan Sandwich Spread Recipe

July 12, 2022

3-Bean Vegan Sandwich Spread With Topping

Quick Recipe: 5 Ingredients – No Cooking

Cooking Tools: Food Processor
INGREDIENTS
  • 2 cups cooked beans drained: Kidney, Pinto and Black beans
  • Save drained gravy
  • 2 teaspoons olive oil, or preferred oil
  • 1/2 large avocado
  • 2 tablespoons nut or seed butter
  • Note: 15 oz. Canned Organic Bean Trio is available in Whole Foods
INSTRUCTIONS
  • Place all ingredients in food processor.
  • Combine thoroughly until mixture is creamy.
  • If mixture is too dry, slowly add drained gravy. Adjust the amount as needed.
  • Serve as a sandwich spread or veggie dip.
  • Sandwich Toppings: pickles, alfalfa sprouts, onions, avocado
  • Refrigerate

How To Do A BOSU Reverse Plank Press Up

July 12, 2022
The Reverse Plank Press Up Is An Advanced Exercise That Strengthens the Anterior Thigh, Triceps and Core Stabilizers
PROGRESSION INSTRUCTIONS: Before attempting this exercise on the BOSU, you should be able to perform the Reverse Plank Press Up in the following order. 1) Without equipment. 2) On a foam balance pad or disc. 3) On the BOSU.
MODIFICATIONS: 1) If you can’t lift your leg, omit this move. 2) Lift leg at a lower angle than shown in this video. 3) Bring chin toward chest.
CORRECT POSITIONING: Avoid dropping your tailbone toward the floor. Maintain a long neck by avoiding throwing your head back. If you’re tailbone drops toward the floor, omit lifting your leg, or lift it at a lower angle than shown in the video. Shoulders should be higher than hips. Avoid lifting shoulders. Keep them in neutral position.
EXERCISE LEVEL: Advanced

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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

How To Do A Partner Workout For Cardio and Strength

July 9, 2022

No Equipment Partner Workout – Advanced Level

INSTRUCTIONS

  • Move Slowly Throughout All Exercises
  • Squat Jump: Perform 5-10 jumps in succession.
  • Pistol Squat: Perform 4 to 6 reps on right leg. Repeat on left leg. 2 sets.
  • Kneeling Push-Up to Rotation: Perform 8-10 reps on right side. Repeat on left side. 2 sets
  • Rotating Squat Jump: Perform 8-10 reps. 2 sets
  • Wall Sit: Lower down, hold, slowly come up. Perform 8-10 reps. 2 sets
  • Snowboarder: Perform 3 reps. 2 sets
  • Long Jump and High Jump: Perform 4 Jumps. 2 sets
  • Squat & Glute Lift: Lift off. Raise right leg once. Lower down. Repeat on left. 2 sets.
  • Handstand: Perform once.

CAUTION: The exercises in this video are on an advanced level. Avoid any exercise that is beyond your strength and understanding. Not recommended for beginners.

MODIFICATIONS: 1) Do 1 only one set. 2) Omit exercises that are beyond your strength. 3) Do fewer repetitions. 4) Perform modified push-ups. 5) Adjust the holding time for the Wall Sit according to strength.

EXERCISE SEQUENCE

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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

Berry Cobbler

July 7, 2022

Berry Cobbler

Cooking Tools: Baking Pan, Food Processor
INGREDIENTS: Filling
  • 1 cup unsweetened blueberries
  • 2 cups unsweetened blackberries
  • 2 tablespoons zero calorie sweetener or Stevia (you may need to reduce the quantity of Stevia since it is very sweet).
  • 1 teaspoon lemon juice
INGREDIENTS: Topping
  • 2 tablespoons butter or preferred shortening
  • 1 cup almond flour
  • 1 scoop Quest Vanilla Milkshake Protein Powder
  • 1 Quest Blueberry Cobbler Hero Bar chopped
  • 2 tablespoons zero calorie sweetener or Stevia (you may need to reduce the quantity of Stevia since it’s very sweet).
  • Pinch of salt
INSTRUCTIONS
  • Coat an 8 x 4 baking pan with oil or use baking paper.
  • In a mixing bowl, combine berries, sweetener and lemon juice. Set aside.
  • Place all topping ingredients into food processor. Pulse into small crumbs.
  • Pour the berry mixture into the baking pan. Top with crumb mixture.
  • Bake for 20 to 30 minutes in a 350-degree oven.
  • Serve warm.
  • Suggested topping: Zero Fat Greek Yogurt