Exercise of the Month
Name: Periformis Stretch
Muscles: Hip muscles
Description:
-Lay on back and cross right leg so ankle is on left knee. (picture 1)
-Put right arm through legs and left arm outside of left leg and grab either back of left leg or front of left shin. (picture 2)
-Pull left leg toward chest trying to get right leg perpendicular to left leg. Use right elbow to push on inside of right knee to help. Hold this position.
*Hold stretch for about 1min (or longer if desired) and repeat on other side.
Muscles: Hip muscles
Description:
-Lay on back and cross right leg so ankle is on left knee. (picture 1)
-Put right arm through legs and left arm outside of left leg and grab either back of left leg or front of left shin. (picture 2)
-Pull left leg toward chest trying to get right leg perpendicular to left leg. Use right elbow to push on inside of right knee to help. Hold this position.
*Hold stretch for about 1min (or longer if desired) and repeat on other side.
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." ~ Carol Welch
Fitness Articles
A Fit Place Personal Training
Recipe of the Month
Crockpot Meatloaf
Crockpot Meatloaf
Ingredients:
* 1tbsp canola or olive oil
* 1/2 cup diced onion
* 1/2 cup diced carrots
* 1/2 cup diced celery
* 2 cloves garlic, minced
* 6 oz tomato paste
* 2 large eggs
* 1/4 cup coconut flour
* 1 lb lean ground beef
* 1 lb ground turkey
* 1/2 tsp pepper
* 3 tbsp mustard
- Add garlic and cook 1 more min. Stir in 1/2 of tomato paste. Remove from heat.
- In a large bowl, beat eggs. Add coconut flour, ground beef and turkey, and pepper.
- Add veggie mixture.
- Shape into a loaf and place in crockpot.
- Whisk together mustard and rest of tomato paste. Spoon over meatloaf.
- Cover and cook on low for 6-8 hours or high for 4 hours.
* 1/2 cup diced onion
* 1/2 cup diced carrots
* 1/2 cup diced celery
* 2 cloves garlic, minced
* 6 oz tomato paste
* 2 large eggs
* 1/4 cup coconut flour
* 1 lb lean ground beef
* 1 lb ground turkey
* 1/2 tsp pepper
* 3 tbsp mustard
Directions:
- Heat oil in medium skillet over medium-high heat. Add onions, carrots and celery. Cook until veggies are soft, about 5 min.- Add garlic and cook 1 more min. Stir in 1/2 of tomato paste. Remove from heat.
- In a large bowl, beat eggs. Add coconut flour, ground beef and turkey, and pepper.
- Add veggie mixture.
- Shape into a loaf and place in crockpot.
- Whisk together mustard and rest of tomato paste. Spoon over meatloaf.
- Cover and cook on low for 6-8 hours or high for 4 hours.
Fit Tip of The Week
Variety is Key
Keep your workouts varied. If you're doing the same thing over and over your body and your mind will get bored. You'll lose motivation and you'll hit that dreaded "plateau". Change the numbers for you sets and reps, change the exercises, change your environment.
Variety is Key
Keep your workouts varied. If you're doing the same thing over and over your body and your mind will get bored. You'll lose motivation and you'll hit that dreaded "plateau". Change the numbers for you sets and reps, change the exercises, change your environment.
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