Plank series on the Cadillac: Exercise Show & Tell

Here is an Exercise SHOW & TELL entry for you this lovely Monday.  Oh, Monday! Who doesn’t want a little motivation to start the week off right?  This exercise accomplishes a great deal. . . Whether you are looking for summer abs, stronger arms land/or empowerment this Pilate Cadillac exercise is right for you.  Give it a try but please have a spotter close-by!

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  • ABOVE is your STARTING POSITION!
  • Grab onto the top parallel bars of the Cadillac with Grippies in place so your hands don’t slip.
  • Carefully place one foot up at a time, making sure your entire foot/ankle is off the the edge of the the trapeze bar with springs.
  • USE ASSISTANCE to find proper plank position. Hold for 10 seconds!

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  • From Plank position drop the pelvis down to reverse pike (making the letter v). Flow the movement back to plank position (STARTING POSITION).
  • Again hold the STARTING POSITION 10 seconds.

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  • Leading with the sternum bone lift the chest allowing your spine to curve. Make sure you are aware of pushing your legs down on the trapeze bar with springs.
  • Flow the movement back to plank (STARTING POSITION).
  • Once completing the full rep of movement then workup to repeating 10 times!
  • The only holding point in this exercise is a 10 second hold in plank!

 

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Sunshine and Longer days!

I spoke to my big sis yesterday during our weekly Sunday Face Time chats and she exhausted the conversation early to get out and enjoy the rays of sunshine.  She lives in Alaska and was gloating over the longer days becoming more noticed.

This coming weekend we spring forward and  although we lose an hour of sleep – who cares, right?! An extra hour of sunlight moving closer to solstice day creates hope for the cold days to end (although here in KC we have had a seriously mild winter)!

What does longer days of sun mean for you? Here are my favs!

  • Flowers, flowers and more flowers!
  • Walks and hikes for a much greater span!
  • Corn hole and beer – just saying!
  • Vitamin D – healthy immune system!
  • Fresh fruits and Veggies!
  • Green Grass and Parks!
  • Water Slides, Water Parks, Water Rides, Water Fountains, Water Polo!

Now looking at the bottom right corner of my computer I see that it’s just March 6…Yikes, I may be a little overconfident here, although back to my point…Spring forward is this weekend so mark your calendars and sunlight feel free to shine on through!

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Love Eats – Nutcracker Inspired Granola!

“Let your food be your medicine and let your medicine be your food” – Hippocrates

What could be better than a chock full of grains, nuts, seeds, fruits and natural sweeteners for a Nutcracker or simply holiday “busy” time pick me up than a recipe for power bars/granola! Okay, maybe there are better things, lots of better things, but when it comes to food and it’s fueling “pick me up power” dancehealthier rates this an A+!

What’s great about this recipe is that is very adaptable.  You can omit the nuts or dried fruit, or eggs (for a vegan option), or even add some chocolate morsels for a sweetened touch! Give it a try and let dancehealthier and others know what you think.

First thing’s first:  Ingredients

6          cups old fashioned rolled oats (not instant)

1¼         cups chopped nuts, such as raw almonds, pistachios, walnuts, pecans or a combination (optional)

¼         cup raw hulled pumpkin seeds (pepitas) or sunflower seeds

¼         cup ground flaxseed or toasted wheat germ, or a combination

¾         cup ground cinnamon

3          large egg whiles

¾         teaspoon coarse salt

¾         cup sweetener, such as honey, agave, or unsulfured molasses

¼          cup of extra-virgin olive oil

1¼          cup coarsely dried fruit, such as sour cherries, cranberries, currants, raisins, apricots, figs, or pineapple

Now for the Cooking:  Easy Easy

  1. Preheat oven to 350 deg F.  In a bowl, combine oats, nuts (if using,) pumpkin seeds, flaxseed, and cinnamon. In another bowl, whisk together egg whites and salt until frothy.  Add honey and oil, and whisk to combine.  Stir into oat mixture until combined.
  2. Spread mixture in even layers on two rimmed baking sheets.  Bake for 20 minutes; remove from oven, and use a spatula to gently flip and move bar slightly away from outer edges.  Return to oven, and continue to cook until golden brown, about 10 minutes more.  Cool completely on sheets and add in dried fruit and chocolate if desired. This recipe works best as granola but could also be used as a bar if desired (may just have to indulge a bit more on the honey/agave, or sweetener agent).

**Thanks to all dancehealthier readers and subscribers for all of your support so far. If interested, you may subscribe to dancehealthier at the right hand side of the homepage.  You will only be e-mailed when new posts are published. Dancehealthier also has a facebook page.  To check it out, click HERE!  Feel free to make a comment or contact me via e-mail at dancehealthier@gmail.com.