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- Written by Lisa Jillanza
Days 1- 18 do 2 sets each
Days 19- 28 do 3 sets each
February 1: 5 side plank crunch (each side), 5 Russian twist, 8 bicycle crunch
February 2: 5 side plank crunch (each side), 5 Russian twist, 10 bicycle crunch
February 3: 7 side plank crunch (each side), 7 Russian twist, 10 bicycle crunch
February 4: 7 side plank crunch (each side), 7 Russian twist, 12 bicycle crunch
February 5: REST
February 6: 8 side plank crunch (each side), 8 Russian twist, 12 bicycle crunch
February 7: 10 side plank crunch (each side), 10 Russian twist, 15 bicycle crunch
February 8: 10 side plank crunch (each side), 10 Russian twist, 15 bicycle crunch
February 9: 12 side plank crunch (each side), 12 Russian twist, 15 bicycle crunch
February 10: REST
February 11: 12 side plank crunch (each side), 12 Russian twist, 17 bicycle crunch
February 12: 14 side plank crunch (each side), 14 Russian twist, 18 bicycle crunch
February 13: 14 side plank crunch (each side), 14 Russian twist, 20 bicycle crunch
February 14: 15 side plank crunch (each side), 15 Russian twist, 20 bicycle crunch
February 15: REST
February 16: 10 side plank crunch (each side), 10 Russian twist, 15 bicycle crunch
February 17: 12 side plank crunch (each side), 12 Russian twist, 18 bicycle crunch
February 18: 14 side plank crunch (each side), 14 Russian twist, 18 bicycle crunch
February 19: 14 side plank crunch (each side), 14 Russian twist, 18 bicycle crunch
February 20: REST
February 21: 14 side plank crunch (each side), 14 Russian twist, 20 bicycle crunch
February 22: 15 side plank crunch (each side), 15 Russian twist, 20 bicycle crunch
February 23: 18 side plank crunch (each side), 18 Russian twist, 22 bicycle crunch
February 24: 18 side plank crunch (each side), 18 Russian twist, 22 bicycle crunch
February 25: REST
February 26: 20 side plank crunch (each side), 20 Russian twist, 24 bicycle crunch
February 27: 20 side plank crunch (each side), 20 Russian twist, 24 bicycle crunch
February 28: 22 side plank crunch (each side), 22 Russian twist, 25 bicycle crunch
- Details
- Written by Lisa Jillanza
In recognition of American Heart Health Month here are some important statistics regarding heart health:
- Heart disease is the leading cause of death in the United States.
- In 2010, an estimated 785,000 Americans had a coronary attack.
- The average age for a first heart attack for men is 66 years.
- Many cases of heart disease can be prevented.
Learn more at www.cdc.gov.
- Details
- Written by Lisa Jillanza
- The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.
- Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.
- Cooked spinach is a great source of iron and is totally fat free.
Recipe: Wilted Spinach Salad
- 10 to 12 ounces spinach, washed and torn into pieces
- ¼ cup minced red onion
- 5 to 6 radishes, thinly sliced
- 2 hard-cooked eggs, 1 chopped and 1 sliced
- 2 to 4 slices bacon
- 1 to 1 ½ tablespoons bacon drippings
- 1 ½ tablespoons sugar
- 3 tablespoons vinegar
- 1 tablespoon water
- ½ teaspoon salt
- 1/8 teaspoon pepper
Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.
Recipe: Spinach Lasagna
- 2 egg whites
- 26 oz of prepared spaghetti sauce
- 24 oz of ricotta cheese
- 10 oz of Lasagna noodles, cooked
- 10 oz of frozen spinach, thawed and chopped, then squeezed dry
- 2 cups of mozzarella cheese, grated, reserve ½ cup
- ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
- ½ teaspoon of salt
- ½ teaspoon of black pepper
- Olive oil
Preheat oven to 350°. Prepare a 9x13 dish. Cook lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.
- Details
- Written by Lisa Jillanza
(Continued from Part I…)
- Enroll in courses to gain more knowledge and to learn new skills or improve your current one.
- Start your own business.
- Get out of your shell, make new friends, and find ways to become more confident.
- Travel more, even if that means taking short trips or traveling within the city in which you live.
- Make better financial decisions this year by saving money, becoming more conscious about your spending, budgeting, investing, etc.
- Reduce social media use.
- Quit bad habits that have been holding you back like substance abuse, procrastination, and self-sabotage.
- Let go of toxic friends and unhealthy relationships.
- Read more books.
- Adopt a more sustainable lifestyle.
- Give back to the community through donations, volunteering, and doing random acts of kindness.
New Year’s Resolutions act as a guide for how you want your life to be for the next 365 days. You can also adjust as the year goes along. If you find something you can do to improve your life in the middle of the year, you don’t have to wait until next year to implement it.
Happy New Year and Here’s to a Successful 2023.
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- Written by Lisa Jillanza
This 31-day challenge is a great way to beat the winter blues and stay motivated during the long, cold January.
Day 1: 25 squats
Day 2: 10 burpees
Day 3: 30-second plank
Day 4: 10 push-ups
Day 5: 1-mile walk
Day 6: 25 walking lunges
Day 7: 30-second bridge
Day 8: 20 donkey kicks
Day 9: 50 high knees
Day 10: 2-mile walk
Day 11: 15 burpees
Day 12: 15 push-ups
Day 13: 150 jumping jacks
Day 14: 45-second plank
Day 15: 50 jump squats
Day 16: 30 jump lunges
Day 17: 45-second bridge
Day 18: 30 donkey kicks
Day 19: 20 push-ups
Day 20: 3-mile walk
Day 21: 60-second plank
Day 22: 20 single leg bridges
Day 23: 150 skiers
Day 24: 40 walking lunges
Day 25: 50 squats
Day 26: 20 burpees
Day 27: 60-second bridge
Day 28: 100 high knees
Day 29: 25 push-ups
Day 30: 75-second plank
Day 31: REST