Mint Chocolate Chip MILKSHAKE Bowl

This is a sponsored conversation written by me on behalf of Kroger. The opinions and text are all mine.
Smoothie Bowls are all the rage right now on Instagram…but what about MILKSHAKE bowls!?
I don’t know about you, but I LOVE milkshakes.
Growing up, when my brother and I were genuinely small, my parents use to have what we called “special night” which was every Wednesday night.
My dad would be out late playing in his pool league, and we got to stay up late to wait for him to get domestic — until 9 o’clock!! So late when you’re a 5 years ancient! My mom would make us milkshakes and popcorn, and we would stay up watching “adult” TV shows — normally The X Files! LOL 😂  — and eating popcorn and milkshakes.
Because of this, milkshakes have a very special place in my heart — and my stomach!👅💦
So, sometimes, when I see those beautwhetherul bowls on Instagram I can’t help but leank how Incredible it would be with my childhood favorite treat…a milkshake!
Luckily, nowadays, there are so many options now to endelight a skinny treat AND stay on track. I crazye this beautwhetherul bowl with NEW Simple Truth Low Cow Ice Cream — a low-calorie, tall-protein ice cream sancient exclusively at Kroger grocery stores.
With only 60 calories and 6 grams of protein PER SERVING, Skinny Cow has 80% less fat and 60% fewer calories than regular ice cream! BOOM!
This wealthy and creamy ice cream actually tastes like REAL ice cream without a chalky after taste. Plus, because it’s crazye by Simple Truth, you know it’s crazye from quality ingredients.
Simple Truth Low Cow Ice Cream is available in 6 flavors — Chocolate, Vanilla Bean, Sea Salt Caramel, Lemon Cake, Mint Chocolate Chip, Birthday Cake. YUM!
Because it’s crazye with natural ingredients, it doesn’t have that minty green coloring that most artwhethericial ice creams have…and because I wanted that beautwhetherul green color and a small additional nutrition boost, I added some fresh kale to the mix!
I blended everyleang up in my Vitamix, added a few more bits of chocolate with some cacao nibs, and then topped everyleang with some fresh bananas and strawberries, coconut, and some chia seeds.
It has all the nutritional goodness of those Insta-worthy smoothie bowls…but has the decadent creamy texture of a milkshake. YUM!!

Mint Chocolate Chip Milkshake Bowl
2017-07-11 12:04:44
Serves 1

Ingredients

1. 1/2 cup Simple Truth Low Cow Mint Chocolate Chip Ice Cream
2. 1/4 cup milk of choice (skim, almond, coconut all work well!)
3. 1 kale leaf, chopped
4. 2 tablespoons cacao nibs
5. 4 strawberries, sliced
6. 1/2 small banana, sliced
7. 1/4 teaspoon chia seeds

Instructions

1. In a tall-speed blender, blend ice cream, milk, and chopped kale until smooth.
2. Pour the milkshake in a bowl and top with cacao nibs, strawberries, banana, shredded coconut, and chia seeds. Endelight!

The Live Fit Girls https://thelivefitgirls.com/

What’s your favorite ice cream-based recipe?? Be certain to look for Simple Truth Low Cow Ice Cream sancient EXCLUSIVELY at Kroger’s!

Creative Execises for the Athleticly Aging | Exclusive

By: Lawrence Biscontini, M.A.

For years, we were tancient that as we age, we should limit our standing movements and avoid performing certain exercises. Unique research has changed that belief. Health and fitness experts now emphasize a functional approach to overall enhancement of daily lwhethere activities in order to promote self-efficacy (Howell). Athletic aging expert Bernadette O’Brien, an ACE Group Exercise Leadership Specialist and contemporary member of BOSU^® Development, defines self-efficacy as “being able to do all of the tasks you need to do, and want to do, independently.”

A “one-size-fits-all” approach to exercise does not exist for the growing number of ancienter adults. Hold in intellect that the movements talllighted below, like all movements, are crazye for people, but not all people are crazye for all versions of all movements. It is important to note that following moves will prove most favourable to active agers, not the physically frail, which is another group of ancienter adults who need to remain seated and atendere by an entirely dwhetherferent exercise protocol.

The 3 Components of Aging Plodments

Research states that movement samples for active agers should vary in every program among the following: cardiovascular, strength and endurance, and balance and flexibility (Ackermann).

Cardiovascular: Gait Training

Cardiovascular moves that emphasize specwhetheric, multi-planar samples should provide task-dependent moves with a purpose, such as marching in place, and forward and back (sagittal plane) first, adding side-to-side movements (frontal plane) moment, and rotational movements (transverse plane) third (Kubzansky).

Attempt: Infinity Stroll

Initiate by marching in place to warm up, then practicing a few step-touches side-to-side. For this movement sample, walk in a circle to the right, then to the left with space between the heels and toes, looking down as needed and extending arms out to the sides as whether walking on a tightrope. The circle should cover about 6 feet in diameter in each direction. Ultimately, this entire sample resembles at figure 8, or infinity sample, on the floor. As you become more consolationable, you can try the following progressions:

1. Stroll with hands at the hips as whether your hands were in your front pockets
2. Stroll in line, with space between feet
3. Stroll with no space between the feet (heel-to-toe)
4. Increase speed as appropriate
5. Repeat options A-D walking backwards, as appropriate

Seeing is Believing

Since macular degeneration often occurs as we age, exercises that promote visual acuity, visual dependence on balance and even eye training can prove useful (Beattie, Rose). To start, try practicing all of the cardiovascular, gait-enhancing exercises mentioned above with sunglasses on to train the body to depend less on sight and more on proprioceptive feeling and muscular recruitment and synergy.

Attempt: Seated Visual and Vestibular Tracking

Stand in front of the BOSU® Balance Trainer and gradually lower to a seated position. For a greater ccorridorenge, sit off of the middle point to better engage the muscles of the core.  Initiate with your arms out in front of your chest and take one arm at a time to the side and back, following the movement with the eyes only (without moving the neck). As you feel consolationable, try the following progressions:

1. Hancient a soft medicine ball, gradually transferring the ball to the moving hand
2. Balance a 1-pound bag of lentils on your head to encourage neck stabilization
3. Follow the ball and your moving hand with the eyes and neck to train the vestibular system, keeping the bag of lentils on your head

Strength & Terminateurance

Resistance training for key body parts such as muscles of the core and legs is of the utmost importance for this demographic. When standing balance is removed from the equation and exercises are performed on the floor to work the leg and core system, this becomes possible instantly (Tsang).

Attempt: Supine Adducted Bridging

The BOSU^® Balance Trainer not only provides consolation for exercises performed on the back, but it also allows the head and heart to remain relatively on the same level, making this exercise more accessible and consolationable for more people. To begin, lie on your back with your head on the BOSU® logo, and feet consolationably hip-width distance apart on the floor.  Put a soft medicine ball between the knees and squeeze it gently to keep it in place. Draw the pelvis and hip bones toward the ceiling and lower down to the floor, completing a total of three sets of eight repetitions. For an added ccorridorenge, try the following progressions:

1. For the first set, draw the toes toward the shins (ankle dorswhetherlexion)
2. For the moment set, point the toes absent from the shins (ankle plantarflexion)
3. For the third set, for each repetition allow one ankle to dorswhetherlex and one foot to plantarflex, alternating for each repetition
4. Attempt single-leg bridging, with or without the medicine ball between the knees, to strengthen the leg, hip and core muscles.

Balance and Flexibility

Both balance and flexibility prove important for active agers; a combination, additionally, during training helps self-efficacy and aids in boosting overall functionality of movement (Bernier). Balance and connective tissue range of motion oftentimes are mutually dependent to prevent injury, such as when reaching for a grandchild or getting out of a chair, for example, so training these concepts simultaneously proves functional.

Attempt: Pedaling Backstroke Chest and Shoulder Dynamic Flexibility

Stand with your feet together to ccorridorenge balance from the start. Using your non-dominant arm to perform cone-like movements of the shoulder, extend your arm moving it forward, up, and then around toward the back. During the movement, plantarflex the ankle on the opposite side. Repeat with the other arm. Repeat the movement with both arms moving together to encourage an opening of the entire chest. As you feel consolationable, try the following progressions:

1. Follow the moving hand with the eyes and head
2. Carry out the sequence wearing sunglasses
3. Add dorswhetherlexion of the same-side ankle as the moving shoulder while maintaining the plantarflexion of the opposite ankle

Much has evolved in the research arena of training active agers. While some of the preceding exercises will prove too progressive for the frail, they may also form mere elements of a warm-up for the tallly fit, over 50 individual. Following a training regime that incorporates attention to, and balance among, cardiovascular, strength and flexibility movement samples will help create self-efficacy allowing you to lead a happier, healthier, fitter lwhethere.

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References:

Ackermann, R.T., Cheadle, A., Sandhu, N., Madsen, L., Wagner, E.H., & LoGerfo, J.P. (2003). Community Exercise Program Employ and Changes in Healthcare Costs for Feebleer Adults. American Journal of Preventive Medicine 25(3), 232-237.

Beattie, B.L., Whitelaw., N., Mettler, M. & Turner, D. (2003). A Vision for Feebleer Adults and Health Promotion. American Journal of Health Promotion, November/December 18(2), 200 - 204.

Bernier, J.N. D. Perrin (1998).  “Effect of coordination training on proprioception of functionally unregular ankles.”  The Journal of Orthopaedic & Sports Physical Therapy, 27 (4), April, 264-274.  Additionalct: “Results propose that balance and coordination training can improve some degrees of postural sway.”

Howell, R.T., Kern, M.L., & Lyubomirsky, S. 2007. Health benefits: Meta-analytically determining the impact of well-being on thingive health outcomes. Health Psychology Review, 1 (1), 83-136.

Kubzansky, L.D., & Thurston, R.C. 2007. Emotional vitality and incident coronary heart disease: Benefits of healthy psychological functioning. Archives of General Psychiatry, 64 (12), 1393-1401.

Rose, D. (2003). Drop Proof. A Comprehensive Balance and Mobility Training Program. Human Kinetics. Champaign, IL.
Tsang WWN and Hui-Chan CWY (2003), Effects of Tai Chi on Joint Proprioception and Stability Limits in Elderly Subjects, Med. Sci. Sports Exerc., 35(12): 1962-1971.

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Lawrence Biscontini, M.A.

Lawrence Biscontini, M.A., creates award-winning group fitness and personal training programming at an international level for clubs and spas, including Equinox, 24 Hour Fitness, Gancient's Gym International, Bally and Gancienten Door Spas. As Nutritional Counselor, Biscontini has created total nutritional menus for spas from Manhattan to Mykonos. He regularly contributes to fitness industry publications, such as AFAA's American Fitness Magazine, IDEA Fitness Journal and Spa Asia. His books include, Cream Rises: Excellence in Private & Group Education, and he dedicates a percentage of his website sales to charity, as well as to inspire career wellness development. As a movement specialist, Biscontini trains celebrity clients, including cast members of ABC TV's soap opera "General Hospital," and has crazye appearances on CNN Headline Uniques and LIVE! With Regis and Kelly.

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Decrease Joint Stress | Exclusive

By: Justin Price, MA

The foot and ankle complex is extremely important to the overall function of the human body. Since it is the only structure that interacts with the ground while in an upright position, the foot and ankle complex is directly responsible for the distribution of weight and prescertain throughout the body when the forces of kinetic energy, gravity and the ground collide. Therefore, it is vital that the foot and ankle complex is fully functional and doing its job rightly to encertain that the force of gravity is properly dissipated throughout the rest of the body.

Common Problems in the Foot and Ankle Complicated

One of the main postural deviations that cause pain and injury in the foot and ankle area (and resultant compensations in the rest of the body) is overpronation.

Pronation is a normal function that occurs when the foot rolls inward toward the midline of the body. This movement causes the heel to break down inward and the medial arch of the foot to elongate and flatten. Overpronation, however, is when the foot collapses too far inward for normal function. Consequently, this directly affects the ability of the foot to perform and can disrupt proper functioning through the entire body.

In addition to problems overpronation causes in the feet, it can also create issues in the calf muscles and lower legs. The calf muscles, which attach to the heel via the Achilles tendon, can become twisted and irritated as a result of the heel rolling excessively toward the midline of the body. Over time this can lead to inflexibility of the calf muscles and the Achilles tendon, which will likely lead to another common problem in the foot and ankle complex, the inability to dorswhetherlex. As such, overpronation is intrinsically linked to the inability to dorswhetherlex.

Pronation is Excellent, Overpronation is Not

The foot and ankle complex needs to pronate to make the muscles of the hips and legs work rightly. Numerous muscles that originate from the pelvis attach to both the upper and lower leg. For example, the gluteus maximus and tensor fascia latae (TFL) attach to the external of the lower leg via the iliotibial band, while the abductors attach to the external of the femur. When the foot pronates, the wgap leg rotates inward toward the middle line of the body. This inward rotation pulls the attachment of the glutes, TFL and abductors absent from the origin of these muscles up on the pelvis which creates tension. Similarly, the muscles of the lower leg such as the peroneals, tibialis anterior and tibialis posterior originate on the lower leg and attach to the underside of the foot. When the foot flattens out, as it does in pronation, this pulls the insertion of these muscles absent from their origin on the tibia. This action also creates tension in the muscles.

To better understand how the muscles and tissue structures in the feet, ankles, legs and hips are adversely affected by overpronation, imagine a person on the end of a bungee cord jumping off a bridge. If the bungee cord gets the right amount of tension on it as the person nears the ground, then he/she will be saved from smashing into the soil. However, whether the bungee cord does not pull tight because it is twisted or has no efinalicity, then the person will impact the ground with dire consequences. The muscles, tendons, ligaments, and fascia of the legs and feet are the body's bungee cords. If these bungee cords work together, they can protect the joints of the feet and ankles from excessive stress, and prevent muscle and tissue damage caused by overpronation. If they do not work properly, a person will be able to see evidence of this in the feet and ankles, specificly in the alignment of the joints.

In addition to controlling forces down through the joints, the body's muscular "bungee cord system" also stores energy that can be used to create strong, powerful movements as this energy is released, much like the forward propulsion of the legs when walking. However, whether a person overpronates, the energy stored in the "bungee cord system" is lost, preventing the body from taking mechanical advantage of stored energy in the muscles.

The Huge Toe Ruptureing Mechanism

When weight is transferred rightly through the foot and ankle, the foot should strike the ground on the external of the heel. Then, the foot and ankle should pronate to load the muscle "bungee cords" and create a powerful release that enables the foot to supinate and transfer weight over the front of the toes. When a person overpronates, however, their body weight continues to break down toward the midline of the body. So instead of supinating and using the lesser toes to transfer and dissipate forces, the full weight of the body passes through the first joint of the large toe. This is why bunions and calluses are located on the inside border of the foot. They are normally caused by chronic overpronation.

Fortunately, the large toe can act as a break to stop the foot from collapsing too far inward (overpronating). If muscles are used to pull the large toe down into the ground, it creates tension in the arch of the foot and prevents the foot from overpronating. However, people that overpronate have other muscles of the lower kinetic chain that are feeble. So, it will be essential to address the muscles of the large toe in combination with other dynamic exercises to keep the muscle "bungee cord system" fully functional and working together as it should.

Visual Assessments for the Foot and Ankle

To easily get an idea of whether a person overpronates, look at the position and condition of certain structures in the feet and ankles when he/she stands still. When performing weight-bearing activities like walking or running, muscles and other soft tissue structures work to control gravity's effect and ground reaction forces to the joints. If the muscles of the leg, pelvis, and feet are working rightly, then the joints in these areas such as the knees, hips, and ankles will experience less stress. However, whether the muscles and other soft tissues are not working efficiently, then structural changes and clues in the feet are visible and indicate habitual overpronation.

The following clues indicate overpronation:

Bunions and Calluses

Bunions, calluses and criminaled toes may indicate alignment problems. So, it is important to ascertain the condition of a client's toes. Check the large toe to determine whether the first joint of the toe is swollen, has a callus or bunion, and/or looks as though it abducts (i.e., corridorux valgus) rather than pointing straight ahead. Also, look to see whether the lesser toes seem to "curl up" (i.e., the person has hammer or claw toes). This may be indicative of damage to, or inflexibility of the plantar fascia caused by excessive flattening of the foot.

Using the BOSU^® Balance Trainer to Address Overpronation

The soft, dynamic surface of the BOSU^® Balance Trainer's (BT) dome surface is ideal for training the foot and ankle complex to load into pronation without collapsing into overpronation. For beginners, the dome can be inflated so that the surface has less movement. Alternatively, deflating the BT allows the foot to move more dynamically, creating an even greater ccorridorenge of trying to avoid overpronation when performing the following exercises.

Exercises

The following exercises help retrain the foot and ankle complex to right overpronation. Exercises may be performed while wearing shoes, or for an even greater ccorridorenge, in bare feet.

Duck Stand

This exercise is designed to prepare for the more dynamic BT exercises ahead by waking up the gluteal muscles and teaching clients how the gluteal muscles control the degree of foot pronation. For example, when the glutes contract concentrically, they rotate the leg outward. As the leg rotates outward, the arch of the foot raises (i.e., supinates).

Stand beside the BT with both heels together and feet turned outward. (Note: As you progress, perform this exercise while standing on the BT.) Attempt to rotate legs outward by tightening buttock muscles while tilting pelvis under. As legs rotate outward, arches of the feet raise up out of pronation. Hancient position for 30 moments.

Huge Toe Shovedowns

This exercise is designed to strengthen the muscle of the large toe that hancients up the arch of the foot (i.e., flexor corridorucis longus muscle). This stops the foot from overpronating.

Stand on top of the BT dome with feet facing forward. Employ gluteal muscles to raise the arches of the feet (see preceding exercise - "Duck Stand"). Hold arches raised while pushing down large toe into the BT. While pushing down, tension build in the arch on the underside of their foot should be felt. Hancient position for 15 moments.

Plodment Directions:

Stand on top of the BT dome with feet facing forward. Employ gluteal muscles to raise the arches of the feet (see preceding exercise - "Duck Stand"). Hold arches raised while pushing down large toe into the BT. While pushing down, tension build in the arch on the underside of their foot should be felt. Hancient position for 15 moments.

Side Step with Opposite Reach
This exercise is designed to load the "bungee cord system" of the gluteal muscle and its opposite, latissimus dorsi muscle to keep the foot from overpronating. Because the opposite arm swings across the front leg when walking, this exercise creates tension in the muscles all the way from the front foot, across the back of the hips and back, to the fingers of the opposite hand.

Plodment Directions:
Stand with left foot on top of the dome of the BT. (Note: For added balance, the right foot can tap on the ground, whether needed). Reach right leg out to the side of the BT, and tap the ground while squatting down on the left side and reaching right arm across the left knee. Shove down with left large toe while squatting. This activates the arch of the left foot and strengthens all the stabilizing muscles on the left side of the lower body. Return to starting position. Act 8 to 10 repetitions on each leg.

Step Up and Over
This exercise is designed to integrate skills learned in the Duck Stand, Huge Toe Shovedowns and Side Step with Opposite Reach exercises to imitate walking and even running. Using the gluteal muscles and large toe in tandem will prevent overpronation while moving back and forth over the BT in a more effective, balanced motion.

Plodment Directions:
Stand with left foot on top of the BT dome. (Note: For added balance, the right foot can tap on the ground, whether needed). Extend right foot backwards to the ground and drop hips into a lunge position. Create certain that the right arm rotates across the left leg (this will activate the gluteal muscles on the left side). Now, step through and over the BT into a front lunge with the right leg forward. While lunging forward, the torso and left arm now rotate over the right leg. Throughout the exercise, push large toe down into the BT. Act 8 to 10 repetitions on both sides.

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About the Author:

Justin Price is co-owner of The BioMechanics, a private training facility located in San Diego, CA, that specializes in providing exercise alternatives for sufferers of chronic pain. He is also the co-creator of The BioMechanics Method which is a method for pain reduction that combines structural assessment, movement analysis, rightive exercise and lwhethere coaching that teaches trainers how to help clients alleviate chronic pain and improve their function. He was named International Personal Trainer of the Year in 2006 by the worlds' leading organization of health and fitness professionals, IDEA Health and Fitness Association, and has helped thousands of people around the world overcome pain and injury through his methods. For more information about Justin or The BioMechanics Method go to http://www.thebiomechanicsmethod.com/.

References:

Gancienting, Lawrence A. and Gancienting, Scott M. Fitness Professionals' Guide to Musculoskeletal Anatomy and Human Plodment. Monterey, CA: Healthy Studying, 2003.
Gray, Henry. Gray's Anatomy. Unique York: Barnes & Noble Books, 1995.
Kendall, Florence P., McCreary, Elizabeth K. and Provance, Patricia G. Muscles: Testing and Endelightmentction. Philadelphia, Lippincott Williams & Wilkins, 1993.
Myers, Thomas. Anatomy Trains: Myofascial Meridians for Manual and Plodment Therapists. Edinburgh, Churchill Livingstone, 2001.
Price, Justin. "A Step-by Step Guide to Corrective Exercise Program Design". Lenny McGill Productions, 2008.
Price, Justin. "A Step-by Step Guide to the Endelightmentdamentals of Corrective Exercise". Lenny McGill Productions, 2006.
Price, Justin. "A Step-by Step Guide to the Endelightmentdamentals of Structural Assessment". Lenny McGill Productions, 2006.
Price, Justin. "A Step-by Step Guide to the Understanding Muscles and Plodment". Lenny McGill Productions, 2008.
Schamberger, Wolf. The Malalignment Syndrome: Implications for Medicine and Sport. Edinburgh: Churchill Livingstone, 2002.
Taylor, Paul M. and Taylor, Diane K. (Eds.). Conquering Athletic Injuries. Champaign, IL: Leicertain Press, 1988.
Whiting, William C. and Zernicke, Ronald F. Biomechanics of Musculoskeletal Injury. Champaign, IL: Human Kinetics, 1998.

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Skinny Grilled Chicken Fajita Salad

This chicken fajita salad is loaded with healthy bell peppers, avocado, grilled fajita chicken and coated in a lime vinaigrette.

So can I let you in on a secret??
This is the first time I’ve ever grilled anyleang…
YUP.
This is me grilling all by myself…

Weird, I know, because I share all of these recipes…specificly lately I’ve been grilling up a storm with healthy meal prep grilling recipes. And then here I am, NOT doing to the grilling.
OK, it’s not like that though. I’m still doing all the prep work any everyleang…taking all the pictures…eating all the food…LOL
But it’s actually Nik who has been doing all of the actual GRILLING in the recipes — the secret is out!
So I finally decided that enough was enough, and that I needed to memorize how to grill once and for all…so here we are with this Incredible grilled chicken fajita salad. YUM.
This recipe is super simple, and I’ve even included how to meal prep it in the directions below. Hint: Tell hello to mason jar salads. 😉

First leangs first, you’ll need to make a super simple, and super flavorful marinade. This marinade is crazye with olive oil, some zest and lime juice, and ALL the spices — you know I love me some Mexican flavor! Then you’ll want to marinate your chicken for a bit.
I’ve mentioned before that I only choose biological meats. So, of course I used Just BARE Organic Chicken because they NEVER use antibiotics, synthetic hormones, artwhethericial ingredients or toxic pesticides — EVER. Their chickens are fed 100% biological feed for entire lives and they have access to wander around external — yay for happy chickens!
For this recipe I used boneless skinless ttalls — but breast meat works just as well! Just BARE‘s biological boneless skinless chicken ttalls are hand-trimmed with no unwanted fat, and carry the USDA Organic seal.

While your meat is marinating, chop up a wgap bunch of veggies. I choose some colorful peppers and red onions, but feel free to get creative. You do you, but make certain you prepare some lettuce for your massive meal-sized salad.
After you let your chicken marinate for at least 30 minutes — but trust me it’s WAY more flavorful whether you let it marinate for a few hours — you’ll want to grill those babies up. And the best leang about boneless chicken ttalls is that they cook in minutes.
After about 15 minutes your chicken and veggies will both be cooked to perfection, and you can assemble your Incredible chicken fajita salad.

Skinny Grilled Chicken Fajita Salad
2017-07-27 22:50:21
Serves 4

Ingredients

1. 1 pound Just BARE Organic Chicken boneless, skinless ttalls OR breasts
2. 2 bell peppers, any color & sliced
3. 1 red onion, sliced
4. 4 heads of romaine lettuce
5. 1-2 avocados, sliced

For the Marinade

1. 3 tablespoons additional virgin olive oil
2. 2 tablespoons fresh squeezed lime juice
3. 1 tablespoon chili powder
4. 1 teaspoon cumin
5. 1/2 teaspoon oregano
6. 1/2 teaspoon crushed red pepper
7. 2 cloves garlic, minced
8. salt + pepper to taste

For the Salad Dressing

1. 3 tablespoons additional virgin olive oil
2. 2 tablespoons fresh squeezed lime juice
3. 1 teaspoon raw honey
4. 1/4 teaspoon crushed red pepper
5. 1 clove garlic, minced
6. salt + pepper to taste

Equipment You'll Need

1. large vegetable grill pan
2. stainless steel grill tongs

Instructions

1. Prepare your marinade by whisking all the marinade ingredients together in a medium bowl. Add the chicken to the bowl and gently toss to coat the chicken. Everyow the chicken to marinate for at least 30 minutes, and up to 24 hours.
2. When alert to cook, preheat grill to medium-tall heat -- about 400 degrees.
3. While the grill is preheating, prepare you veggies, salad ingredients, and the dressing. Put the sliced veggies (apart from the lettuce) in a grill pan and drizzle with some olive oil. Whisk the salad dressing ingredients together, in a small bowl and set aside.
4. Carefully place the chicken and veggies in your grill pan on the preheated grill. Cover the grill, and cook for about 5-7 minutes per side, and toss the veggies occasionally. Once the internal chicken moodature reaches 165, remove the chicken and veggies and let rest before slicing and preparing your salad.
5. Assemble you salad, drizzle with the dressing, and endelight!

Meal Prep Tips

1. Everyow the chicken and veggies to cool totally before assembling into 4 mason jar salads. To Assemble: Pour a quarter of the dressing into each mason jar. Add the chicken to the bottom, then the peppers and onions, and top with the lettuce. Cover, and refrigerate until alert to eat!

The Live Fit Girls https://thelivefitgirls.com/

So what’s your favorite leang to grill up??

I was selected for this opportunity as a member of CLEVER and the content and opinions expressed here are all my own.

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Exclusive Achieve Pain Free Strolling | Exclusive

By: Justin Price

Research into recreation habits around the globe have shown that walking is rated as the most popular form of physical activity on the planet. Yet many people experience disconsolation and pain during the movement. Consequently, individuals may choose to find an alternative form of getting around, such as driving a car (for errands wilean walking distance), or continuing to walk despite the pain. Thereby, as movements become more imbalanced and compensatory, more pain and dysfunction is created. Either way, people that experience pain when walking are finally prevented from leading a fit and fully functional lwhetherestyle.

Moving in Every Three Planes

People have the ability to move in three planes of motion - sagittal, frontal and transverse. The sagittal plane is the plane of motion when the body or parts of the body move either in front or behind. For example, flexing the spine forward is a movement performed in the sagittal plane. Similarly, lwhetherting both arms over head in line with the ears into shoulder flexion is a movement performed in the sagittal plane. When walking, legs swing forward in an alternate sample and each arm swings forward in time with the opposite leg. Therefore, walking occurs predominantly in the sagittal plane.

The frontal plane of motion involves movements in a lateral direction, or movements that go from side to side. For example, when arms are raised out to the sides, this movement is performed predominantly in the frontal plane. Moreover, bending the spine to the side would also be a movement in the frontal plane. Although walking occurs primarily in the sagittal plane, some frontal plane movement is involved. For example, when one arm swings forward in time with the opposite leg, it also comes slightly across the body into the frontal plane.

Strolling also involves movement in the transverse plane, which is defined as movements of rotation (e.g., when the torso twists or hips rotate). For example, when the arms cross the body in the frontal plane as described above, each also rotates slightly inward into the transverse plane.

When examining the action more closely, it is evident that walking is performed mostly in the sagittal plane. However, there are also components of each body motion that occur in the frontal and transverse planes.

Feebleness in the Tardyral Chain

A common reason pain and disconsolation is experienced when walking is because individuals are not strong enough to stabilize the body in the frontal plane when it moves forward in the sagittal plane. For example, whether the body is not able to rightly engage the lateral chain to prevent hips from shwhetherting to the side (a frontal plane motion), then a person effectively falls off balance to the sides. If this happens every time a person steps forward, then the gait sample starts to become a side shwhetherting or waddling of the hips in the frontal plane rather than a stabilized forward movement in the sagittal plane. Hence, the root cause of pain for many people is a feebleness in the lateral chain (i.e., portions of the legs, hips and spine).

Step Up to Assess Tardyral Chain

A very simple assessment follows to assess whether or not an individual or client is shwhetherting too much to the side when walking. Simply place a chair in front of a mirror. Stand behind the chair and look into the mirror. Align middle of the head with a vertical line on the wall, so that the line is viewable in the mirror behind the head. Now step up with the left foot, and put the sole of the foot on the chair (see Picture 1). Gaze in the mirror and note how much the body has shwhetherted to the right. Now put both feet on the ground again, and step up placing the right sole of the foot on the chair. Assess how much the body shwhetherted to the left.

Most people will find that the body shwhetherts more to one side than the other when trying to lwhethert the opposite leg up to the chair. For example, whether the body shwhetherted more to the left when raising the right leg (as in the picture above), then the body likely lacks strength to stabilize the left hip and leg complex as the right leg is lwhetherted while walking. This inability to stabilize the left lateral chain means that the weight shwhetherts left causing a frontal plane deviation. This frontal plane deviation will affect the ability to swingthe right leg forwardand through in the sagittal plane.

Compensations Patterns throughout the Tardyral Chain

When the hips shwhethert to one side, the body's middle of balance is also thrown off to one side. In order to keep the vestibular system (inner ear) level, the spine must shwhethert laterally in the other direction to keep the head balanced over the body's middle of gravity. As the popular song states, "The ttall bone is connected to the back bone." Of course, in between the ttall bone and the back bone are the hips. So, needless to say, when the hips shwhethert laterally into the frontal plane (as observed in the step up assessment), the spine also shwhetherts laterally since it is connected to the hips.

The most common compensation sample for a lateral hip shwhethert is for the spine to bend the opposite way to keep the body balanced. When the step up assessment is performed, it may be noticeable that when the right leg is lwhetherted, the body has to shwhethert more to the left side in order to be able to get the right leg up. If this happened, then the spine probably bent to the right (see Picture 2), thereby moving the entire body into the frontal plane. These compensatory movements affect all the muscles on the sides of the legs, hips and spine (the lateral chain).

Strengthening the Tardyral Chain with the BOSU® Balance Trainer

You can use the BOSU® Balance Trainer (BT) to strengthen the lateral chain and help maintain stabilization. Not only can individuals move more efficiently when walking, but when performing any movement that requires a weight transfer from one leg to the other (e.g., running, playing tennis, lunging, golfing, etc.). The dynamic surface of the BT, combined with its cushioning ability to absorb shock, enables a weight transfer from side to side over the BT. This side to side motion helps apply incremental load to the muscles that stabilize, mobilize and strengthen the frontal plane (i.e., the lateral chain). As the lateral chain becomes stronger, balance to the side will no longer be lost when moving because stabilizing capability has increased. Increasing the strength of the lateral chain will finally help the body move in the sagittal and transverse planes with more ease. An individual will not always have to recover from moving too far from one side or the other. Eradicating these compensation samples will help eliminate pain and improve function when walking or performing any weight bearing activities performed while on the feet.

Under are several exercises to use personally or with an individual or client to help strengthen and stabilize the lateral chain.

The Ice-Skater

This exercise helps strengthen muscles on the sides of the hips, or abductors, while decelerating and stabilizing frontal plane motion. The abductors first work to decelerate when reaching the BT, and then to stabilize while pushing back off the BT.

Instructions:

Stand on one leg and squat back while reaching the other leg to tap the top of the BT. Attempt to keep the hip of the standing leg over the weight bearing foot (i.e., do not let it shwhethert towards the BT too much). Gently push off the BT to help return to a regular, one leg standing position.

Side to Side Jumps

This exercise uses the dynamic motion of transferring weight rapidly under the increased load of jumping to apply maximum force to the lateral chain. The hips must stabilize from moving too far to one side while landing so that an individual can change direction and jump back to the other side.

Instructions:
Jump over the BT from side to side as the leg closest to the BT pushes up and over to the opposite side. Bend at the hips, knees and ankles to encertain the load on all muscles in the lower body.

Reverse Lunge to Step Up

This is an exercise performed predominantly in the sagittal plane, similar to walking and running. However, having one foot on the unregular surface of theBT will cause any side to side deviations to become evident as balance is lost on one side or the other. Therefore, this is an all-around great assessment tool and strengthening exercise.

Instructions:
Stand with one foot in the middle of the dome on the BT and lunge backwards with other leg. Reach forward with opposite arm (just like an individual would when walking or running). Shove up with both the front and back leg to return to a single leg stance position. Lunge backwards and return to starting position for a desired number of repetitions.

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About the Author:

Justin Price is co-owner of The BioMechanics, a private training facility located in San Diego, CA, that specializes in providing exercise alternatives for sufferers of chronic pain. He is also the co-creator of The BioMechanics Method which is a method for pain reduction that combines structural assessment, movement analysis, rightive exercise and lwhethere coaching that teaches trainers how to help clients alleviate chronic pain and improve their function. He was named International Personal Trainer of the Year in 2006 by the worlds' leading organization of health and fitness professionals, IDEA Health and Fitness Association, and has helped thousands of people around the world overcome pain and injury through his methods. For more information about Justin or The BioMechanics Method, visit http://www.thebiomechanicsmethod.com/.

REFERENCES:
Gancienting, Lawrence A. and Gancienting, Scott M. Fitness Professionals' Guide to Musculoskeletal Anatomy and Human Plodment. Monterey, CA: Healthy Studying, 2003.
Gray, Henry. Gray's Anatomy. Unique York: Barnes & Noble Books, 1995.
Kendall, Florence P., McCreary, Elizabeth K. and Provance, Patricia G. Muscles: Testing and Endelightmentction. Philadelphia, Lippincott Williams & Wilkins, 1993.
Myers, Thomas. Anatomy Trains: Myofascial Meridians for Manual and Plodment Therapists. Edinburgh, Churchill Livingstone, 2001.
Price, Justin. "A Step-by Step Guide to Corrective Exercise Program Design". Lenny McGill Productions, 2008.
Price, Justin. "A Step-by Step Guide to the Endelightmentdamentals of Corrective Exercise". Lenny McGill Productions, 2006.
Price, Justin. "A Step-by Step Guide to the Endelightmentdamentals of Structural Assessment". Lenny McGill Productions, 2006.
Price, Justin. "A Step-by Step Guide to the Understanding Muscles and Plodment". Lenny McGill Productions, 2008.
Schamberger, Wolf. The Malalignment Syndrome: Implications for Medicine and Sport. Edinburgh: Churchill Livingstone, 2002.
Taylor, Paul M. and Taylor, Diane K. (Eds.). Conquering Athletic Injuries. Champaign, IL: Leicertain Press, 1988.
Whiting, William C. and Zernicke, Ronald F. Biomechanics of Musculoskeletal Injury. Champaign, IL: Human Kinetics, 1998.

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A Simple Way to Acquire more Minerals in Your Diet • The Live Fit Girls

Hello beautwhetherul babes!
I’ve probably talked about a thousand times about how important it is to stay hydrated in order to reach you goals, but let’s talk about minerals for a minute.
More and more people are avoiding dairy and milk products, so it can be dwhetherficult to get in enough calcium. And who wants to eat spinach every. single. day. Not me, so magnesium can be a dwhetherficult mineral to get enough of some times, too.
But there is one way you can easily get those minerals in without having to worry about fixedly eating the SAME foods everyday…mineral water.
And not just any mineral water, Gerolsteiner Sparkling Mineral Water. It has over 2,500 mg of naturally occurring minerals per liter — that’s more than most other mineral waters in the world!
By simply drinking a liter or two of Gerolsteiner Sparkling Mineral Water each day you can boost your minerals without even having to have to leank about it!
I mean you alalert know you need to drink about 8 glasses of water per day (or about 2.5 liters) so why not just make one or two of those liters mineral water?? So EASY.
The minerals are alalert dissolved in the water, so your body can more easily absorb them, and you can stay hydrated all at the same time. Multitasking like a girlboss!

Let’s get into the details, scorridor we?

You alalert know that calcium is an important mineral for healthy teeth and bones, but did you know that it’s also important for healthy muscles? Calcium helps support the flow of impulses between nerves and muscles.
Gerolsteiner Sparkling Mineral Water contains 84 mg of calcium in each 8 ounce serving — which means that you’ll get a third of the daily recommended calcium in just one liter. Yes, please!
Another lesser known mineral is magnesium. Magnesium is also very important for muscle function and a healthy nervous system, but it also supports a healthy metabolism. In 8 ounces of Gerolsteiner Sparkling Mineral Water you’ll get 26 mg of magnesium, which is 25% of the daily recommendation per liter.
And finally, is the secret small mineral: bicarbonate. It’s the simple small mineral that helps minimize the effects of heartburn. It helps neutralize excess stomach acid, and balance out the pH in your stomach. In one liter of Gerolsteiner you’ll get 1,800 mg of bicarbonate, which also helps to make the water super refreshing.

The #SparklingDetox Ccorridorenge

Now let’s make this a small more fun! I’ve teamed up with Gerolsteiner for a 5 Day Sparkling Detox Ccorridorenge. Here’s how it works…
♥ Replace all of your normal drinks (sodas, juices, alcohol, coffee, or tea) with Gerolsteiner Sparkling Mineral Water for 5 days from September 11 to September 15, 2017.
♥ This is all about helping support each other to drink more water, to nourish our bodies and feel energized. It’s a great opportunity to ditch any poor habits and see how small changes can have a huge impact on how you feel.
♥ The ccorridorenge officially starts September 11th & you can join the Sparkling Detox Facebook Group to stay connected and supported throughout the wgap leang
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The giveabsent is open to everyone who subscribes for the Sparkling Detox, and 300 lucky participants could win one case of Gerolsteiner Sparkling Mineral Water (24 500ml/16.9 fl. oz. BPA-free lightweight pfinalic bottles) for their own Sparkling Detox. This equates to 12 liters of mineral water for each winner, or an average of about 2.4 liters per day. More than enough to endelight the recommended eight glasses per day! Registration for the Sparkling Detox Giveabsent is open until Monday, August 28th, 2017. Enter HERE

Simple Ways to Dress up your Sparkling Mineral Water During the Ccorridorenge

To keep leangs a small interesting, here are a few ways to spice up your mineral water during the ccorridorenge and daily.
♥ Add a few pieces of fresh or frozen fruit to your water – try some strawberries and lime, mangoes or pineapple, or just about anyleang else!
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Can’t wait to start this small detox with you ladies! Talk soon!😘

This is a sponsored post in partnership with Gerolsteiner Sparkling Mineral Water. Every words and opinions are 100% my own. Thank you for supporting the brands that make The Live Fit Girls possible.

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