Push Ups

Many wish they could do push ups,or more push ups.  Push ups can be done a variety of different ways here are some images and tips to help you with your push ups this week.

Your basic push up from your toes.  Keep your abdominals engaged.

A much easier variation of push ups from the wall.  Just keep your back straight.

Another modified push up that is a little harder than a wall push up.  Keep your head looking down.

A push up from your knees.  Make sure to not stick your glutes up in the air.

Hope this helps!

Protein Shake

Peppermint Bon Bon Protein Shake

Is that title really correct, peppermint bon bon?

YES!

Peppermint bon bon is a favorite ice cream of many. 

Ingredients:

1/2c rice milk

1 rounded scoop of chocolate protein powder

handful of chopped kale, fresh or frozen

1/8tbs pure mint extract

handful of ice cubes

Blend all of the ingredients together and enjoy!  

The kale gives it a nice green look as well.  Adding splashes of coffee to this will also add some great flavor.

Weight Plateau

Do you think you have hit a plateau?  Has your progress slowed and your losing hope?  Read on to see what changes you can make to help you get through this!

• Eat organic when consuming foods that are higher in pesticides
• Determine your level of eating and try make some better choices throughout the day
• Make sure to have a great breakfast, packed with plenty of protein
• Change up your workouts and intensities
• Nice breakdown of workout types
• Make sure your water intake is high and caffeine/carbonation intake is low
• Importance of water
• Make sure to sleep at night and rest
• How to get quality sleep
• A probiotic can help your digestion and help with over all feeling.  You can get probiotics from some foods and drinks or supplements.  I take a probiotic daily.
• Gut importance
• If your still at a loss check these out
• WebMD
• Mayo Clinic

Pilates is back at OSR!

Looking to do some core exercise?

OSR will be running a 4 week Fitness Pilates Circuit workshop! We will use the Pilates equipment to optimize your workout.

Contact us at 952-973-7400 to reserve your spot or obtain more information. 
Limit: 6 Participants. 



When: All Tuesdays in June, 10 AM-10:55 AM

Where: OSR, Eden Prairie

Cost: $70 for 4 class punch card, or $22/class drop-in

Who: Anyone interested in developing core strength, whether it be for off-season dance/sport, learning something new, or general health/fitness. Exercises will be individualized within the class setting. All levels from beginner-professional welcome.

Instructor: Meredith Butulis, DPT, ACSM HFS, NASM CPT, BB Studio Certified. Meredith has been teaching Pilates for over 10 years, in addition to her background in Personal Training and Physical Therapy.

Healthy Brownies

Every once in a while, I find a treat that just has to be shared!

 
Ready in 45 min • Makes 16 servings
Ingredients

• 1 can black beans, rinsed & drained
• 1tsp vanilla extract
• ½ c. 1% Cottage Cheese
• ½ c. Unsweetened Applesauce
• 2 TBSP Canola Oil
• ¼ c. Raw Honey
• ½ c. Unsweetened, Non-dutched Cocoa Powder
• 4 scoops Chocolate Protein Powder
• 1 tsp Baking Powder
• 1/8 tsp Sea Salt

*For an added treat, you can add ½ c. of 60% dark chocolate chips to the batter.


1. Preheat oven to 350˚F.
2. Puree beans in a food processor. Add rest of wet ingredients and blend to combine.
3. In a large bowl, use a fork to mix dry ingredients. Add the wet ingredients and mix until smooth.
4. Pour batter into an oiled 8×8 inch baking dish. Bake for 30 min or until a knife inserted comes out clean.

Healthy Protein Ideas

Here are some recipes of protein packed meals with protein other than the normal chicken or beef.


Taco Shrimp

Ingredients:

• 1 pound large, pre-cooked shrimp – thawed if frozen
• 2 tablespoons taco seasoning
• 1 tablespoon olive oil (or any oil you prefer)
• Juice of 1 lime

Directions:

1. In a skillet, cook the shrimp in the olive oil and sprinkle on the spices in the last few moments of cooking.
2. Mix well and serve.
3. Sprinkle the lime juice over the shrimp just prior to serving.

Broccoli and Lamb - you can make without the cheese

Ingredients:

• 1lb. ground lamb
• 1 tsp. sea salt
• 1 tsp. freshly-ground black pepper
• 1 tsp. fresh rosemary, chopped
• 1/2 tsp. garlic, finely chopped
• 2 Tbsp. white wine
• 3 bunches of broccoli rabe, trimmed
• 4 Tbsp. extra-virgin olive oil
• 1 tsp. garlic, finely chopped
• 1 tsp. sea salt
• 1/2 tsp. freshly-ground black pepper
• 2 Tbsp. butter
• 4 Tbsp. Pecorino Romano cheese, grated (more, if desired)
• 1 1/2 lbs. gluten-free penne pasta

Directions:

1. Combine ground lamb and next 5 ingredients in a bowl. Mix until well-combined.
2. Cover and refrigerate 6 hours or overnight.
3. Trim the broccoli rabe stems. Bring a large pot of salted water to a boil and boil the broccoli rabe until tender, 4-5 minutes. Drain in a colander.
4. When broccoli rabe is cool, chop.
5. Bring another large pot of salted water to a boil.
6. In the meantime, put the lamb mixture and 4 Tbsp. water in a large saute pan and heat over medium heat. Use a wooden spoon to break up the ground meat. Allow the water to evaporate and the meat to brown slightly. Add another tablespoon of water to the lamb mixture to loosen any pieces stuck to the bottom of the pan.
7. Add the olive oil and garlic. Saute garlic for 3-4 minutes. Add broccoli rabe and season with salt and pepper. Cook for an additional 2-3 minutes.
8. When the pasta water is boiling. Add the penne and cook according to package directions. When the pasta is cooked, drain it in a colander.
9. Return the pasta to the pan and add the lamb and broccoli rabe mixture, butter and and Pecorino Romano cheese.

Pecan Crusted Dover Sole

Ingredients:

• 1/2 pound Wild caught dover sole fillets
• 3/4 cup pecan pieces
• 1 tablespoon garlic powder
• Zest of one lime
• 1 whole egg

Directions:

1. In a food processor, blend the pecans, garlic powder and lime zest until well ground and blended. Transfer to a plate.
2. Break the egg into a bowl large enough to roll the fish fillets in. Whisk a bit to break up the yolk and blend the yolks and whites.
3. Dip the fish fillets in the egg and then into the nut mixture. Coat it well and transfer to an oiled baking dish or a parchment lined cookie sheet.
4. Bake at 350 F. for 15 minutes or until cooked through.
5. Allow to cool slightly and serve with a bit of fresh lime juice.

Pecan and Salmon Dip

Ingredients:

• 2 – 3 (6 ounce) cans wild-caught salmon OR 6 oz. shredded, baked salmon
• 4 – 6 ounces pecan pieces
• Juice of 2 lemons
• 1/4 – 1/2 cup water (start small and add more as needed)
• 1 teaspoon dried parsley
• 1 teaspoon dill (plus more to taste)
• Salt to taste
• Apples or cucumbers, sliced for dipping or in disks for topping.

Directions:

1. Put the pecans, lemon juice, water, parsley and dill into a food processor. Blend until smooth. Add more water as needed to achieve a smooth but thick and creamy past. Almost like thick pancake or muffin batter.
2. Put the nut butter and salmon in a medium mixing bowl and mix to blend. Stir in more dill and salt to taste.
3. Slice cucumber, apples or even clean bread to enjoy with this.