Barre Workout for Glutes { Perfect for Those With A Foot Injury}


A few week’s ago I injured my ankle while I was running on the treadmill. I have no idea how it happened but I’m thankful it’s not serious. I am bummed that I cannot run since I’ve worked my way up to 6 miles (I haven’t ran that in over 5 years!). In the meantime, I’m trying to keep off of it but finding creative ways to still workout while recovering. I’m hoping this workout will help someone else that has a foot injury like me.

This workout takes about 10 minutes.  Today’s workout will lift and tone your derriere. you will work the glutes from two angles to create nice, tight, shapely assests! LOL :) Best of all, you don’t need an expensive membership to a barre studio or any equipment to work to this exercise (though I am demonstrating on a bosu ball but not necessary). Are you ready to get started? Press Play to follow along! 

Exercise #1: Kneeling seat work facing profile – side seat
Set up: Bring your folded blanket, think mat or bosu ball a few inches from wall. Have your left knee on the bosu ball and your right knee off the mat. Your left arm reaches long so you can grip onto the ballet barre;  your right hand reaches across your upper body to grab ballet barre – this will help keep your shoulders square and to remind your to keep your chest up, chin up and posture up right.
Pull your abs in, tuck your hips under slightly to engage your glutes, take your right leg with 3/4th bent knee to a turn out position (compare to a clock, right knee is facing 4 o’clock).
Muscles worked: gluteus medius
The movement:
  • leg is 3/4th bent at knee: lower and lift your 3/4 bent leg,  one inch up and one inch down. Do 10x’s 3 reps
  • Bend and a big stretch: small movement at the knee with a bend and a straighten. Really squeeze every muscles from your glutes to your thighs to your toes. Do 8x’s 3 reps
  •  Straight leg with small circles: keep your leg straight, toe pointed and draw small circles with your toe the size of a quater. Do 10x’s, 1 rep. Repeat circles in opposite directions; 10x’s, 1 rep.
  • Straight leg lifts: lower and lift your straight leg, one inch up and one inch down range of motion. Goal is to not have your foot touch the ground. Do 10’s, 3 reps.
Exercise #2 Kneeling seat work facing profile – working the back side
Set up: Bring a thick mat or bosu ball a few inches from the wall where ballet barre is located (you can do this next to kitchen counter or back of sofa). Kneeling down, have your left leg on the mat/bosu ball and your right knee off. Extend your left arm long along the ballet barre and grip onto the barre; with your right hand grab your right foot, tuck your hips under to engage your glutes. Release your right arm to reach across your chest to grab ballet barre; pull your abs in and begin the exercise. 
Muscles worked: gluteus maximus and hamstrings
The movement: 
  • Press back with flexed foot:   with your leg bent at 90 degree angle at the knee, press your foot back an inch, hold for one second while squeezing your glutes, and release. Optional: add a 3 lb. dumbell for extra resistance. Do 8 x’3 reps.
  •  Curls: your knee is bent at a 90 degree angle, keep your hips tucked under and abs tight, curl your foot towards your glutes and release. the movement should be small and percise. Optional add a 3 lb. dumbell for extra resistance. Do 8 x’s, 3 reps.
  • 1 press back, 1 curl combo: With your knee bent at 90 degree angle, perform 1 press back/ 1 curl = 1 rep. Optional: add a 3lb dumbell for extra resistance. Do 8 x’s, 3 reps.

Have fun and play around with the movent. Be creative! If you do these correctly you will feel the burn!

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Buffalo Turkey Meatballs with Cauliflower Rice

buffalo turkey meatballs

 I came across this recipe over at Little B’s Healthy Habits  back in February! I can’t believe it’s taken me this long to share this yummy recipe with you all!  Seriously, this is one of my and my husband’s favorite dinners! Even my seventh grader loved this dish as he enjoys eating spicey foods.  However, my two younger boys preferred to eat them plain or in marinara sauce with some pasta on the side. I had no luck getting them to eat the cauliflower rice!
I am so used to making my meatballs with rolled oats or leftover bread crust ( I save the cut off crust from my 5 year old’s school lunch and store them in zip lock bag to make homemade bread crumbs).  Next time I will have to try Brittany’s method of using a slice or two of Ezekial bread as bread crumbs.
Buffalo Turkey Meatballs
Servings: 4/ Serving size: 4 meatballs
Ingredients
  • 1 pound of lean ground turkey or ground meat of your choice
  • 1 cup of old fashioned rolled oats (put in food processor to make 3/4 cup oat flour)
  • 1 Tablespoon olive oil
  • 2 egg whites (or you can use one whole egg)
  • 2 cloves of fresh garlic, minced or to taste
  • 3/4 cup Franks Original Ret Hot Sauce*
* Note: this is extremely high in sodium, add more or less depending on your nutrition goals.
**I didn’t have Franks’ Buffalo Wing sauce, so if you love that vinegar taste, you  could add 1/4 cup of white vinegar and 1/4 cup of melted butter. I wanted to keep this recipe as simple as possible.
Directions
1. Place rolled oats in a food processer, should come out to be about 3/4 cup or so of oat flour. Transfer oat flour into a mixing bowl. Add ground turkey, egg, minced garlic; mix together with hands.
2. Place olive oil in a large skillet and begin to warm on medium heat.
3. Using your hands or an ice cream scoop; begin forming small meatballs with and  place them in skillet. I made about 16 meatballs total.
4. Cook meatballs for 10-12 minutes flipping halfway through. I like to add a touch of water, just enough to cover the bottom of the skillet then cover the skillet. This method keeps the meatballs moist and traps all the moisture in the pan.
5. When meatballs are mostly cooked, pour in buffalo sauce, reduce the heat and cook another 3 to 5 minutes or so until the meatballs absorb the sauce. Again, I’ll put a lid on the skillet so I can keep the turkey meatballs moiste. :)
6. Serve over a bed of rice or for the low carb lover, serve over a bed of steamed cauliflower rice and add a touch of greens. In the picture above, I added 1/4 cup of fresh cilantro.

 

Cauliflower Rice

cauliflower rice nov2014

I’ve been trying to incorporate more veggies into my diet, especially now that the weather is getting colder in Michigan. I’m a huge carb-aholic so this fall and winter my goal is to lean up so I can be swim suit read for Florida this spring. I’m trying to be more creative with adding more unstarchy vegetables to my dinner and slowly cut back on the starchy carbs in the evening. This is going to be a challenge come winter time, but I can do it! :)

I’m not a big cauliflower fan but for some reason, eating them this way steamed with a touch of olive oil is pretty darn good. On the other hand, I still can’t get my boys to eat them though I do sneak them into their mac’ n’ cheese (recipe coming soon).

How do you incorporate more veggies into your diet? Are you a carb lover like me? 

Cauliflower rice
Servings: 2 / Serving size: 1 cup
Calories per serving: 45 g/ protein: 3 g/ fat: 1.5 g/ carbs: 7 g / fiber: 5 g
 

Ingredients

  • 3 cups Organic cauliflower (makes about 2 cups grated)
  • 1/2 tsp of olive oil
  • optional: salt and pepper to taste

Directions: 

  • Rinse cauliflower under cool water and pat dry.
  • Using a food processor or cheese grater, process the cauliflower to a coarse texture; approximately the size of rice grains.
  • Heat the olive oill in a skillet over medium heat.
  • Sauté cauliflower for about 3 to 4 minutes or until tender.

Try It Tuesday Exercise of the Day!

Happy Tuesday! I have an exercise I’ll be sharing with you guys today! I know, I am behind on posting recipes or anything in general! I promise I’ll post a recipe on my blog real soon, promise! But for now how I have a challenging push up variation that  will challenge your strenght and stability! I’ve been incorporating this move with my clients all week!

Once you have mastered traditional push up on your toes, you can progress and try push up with your feet on a medicine ball or stability ball. This will work your core, chest, and shoulders.

Here are a few tips to keep in mind when performing this exercise:

  • Keep your abs engaged throughout the entire movement
  • You hips and shoulders should be square and parallel with the floor
  • Try not to sag your hips or have them up in the air, think nice straight line – link a plank!
  • Watch your neck, do not protrude your neck forward as you lower on the down phase of the push up. Keep your neck in line with your spine.

Let me know what you think of this exercise! Did you try it, if so how did you do?

 

Cinnamon Pear Granola {No Sugar Added}

granola pear pom spoon bowl

 

My kids woke up to the warm fall smell of baked pear granola this morning. We topped them off with fresh pomegranate seeds and a splash of almond milk.

This recipe is super easy to make, even my kindergartner helped me bake my second batch! Enjoy!

Ingredients: 
3 cups of old fashioned rolled oats {certified GF for those with gluten issues}
1 cup of pear puree {I used leftover baked cinnamon pears from the day before}
1 packet of organic stevia or you can use your favorite sweetener
1/2 tsp of vanilla extract
1 tsp of ground cinnamon – feel free to add more or add some other fall spices
1 cup of fresh pomegranate seeds
 
Method:
 
1. Pre -heat the oven to 325 degrees F. Line a baking sheet with silpat mat or parchment paper, set aside.
 
2. In a medium bowl, add rolled oats and pear puree, vanilla extract, cinnamon, and stevia – mix well.  Get ready to get your hands dirty by mixing until the oats are all covered with the pear mixture.
 
3. Evenly distribute the oat mixture on the baking sheet, put into the oven to bake for about 15- 20 minutes or until golden brown, stir every 5 minutes or so.
 
4. Remove granola from the oven, let it cool. Feel free to be creative and add dried fruit, nuts or seeds. I just stored the pear granola as is and added fresh pomegrante seeds as we ate the granola for breakfast. 
 
5. Store in an air tight container (minus the fresh pomegranate seeds). Keep in the refrigerator or freezer.
 
 
Check out other granola recipes that make awesome breakfast or snack foods!
§  Pumpkin Cranberry Granola
§  Cherry Coconut Granola
§ Banana Walnut Granola