 Climb the Grind
...And You're Invited!
Join me as I hike Mother Nature's stair climber on Sept. 12, Sunday at 9am. This is the second hike out and is for anyone who would like to challenge themselves and see how their fitness level rates. RSVP by emailing me and meet me at my place on the 12th at 9am - we will all car pool up. I hope to hear from you! info@fitnesswithpj.com to email, or click here for more info and to see pictures of past events.
|
"Fitness with PJ" TV Show
On Delta TV
 Tune in on CH 4 (Delta TV) and workout with me every Tues, Thurs and Fri at 7am / 1pm / 7pm for a 30-minute circuit workout. Each workout is different and uses tools found in most households. In addition to the workouts, you will also receive fit tips from local professionals in the health & wellness industry. Tune in and let's get fit together! View my 10 second "commercial" here... |
Recipe of the Month
Easy Lunch Idea for the Whole Family
Yogurt Chicken Wrap
1/2 c 0% fat-strained Greek Yogurt
1-1/2 tsp curry powder (if you want to make this more kid-friendly cut the curry in half)
1 tsp lemon juice
1-1/2 c finely chopped or shredded chicken (I roast whole chickens and use that chicken, this is much healthier than the deli or packaged luncheon meats, and cheaper too!)
1/2 c diced apple (I love the "Envy" apples at Thrifty Foods)
1/3 c diced celery
1/2 c halved red or green grapes
4 small whole-wheat tortilla wraps (or if you are watching your carbs use romaine or Boston Bib lettuce instead)
In a small bowl, mix yogurt, curry powder and lemon juice. Place chicken, apple, celery and grape halves in a medium bowl. Add curried yogurt mixture and blend well.
Line 4 whole-wheat tortilla shells with dark lettuce leaves and spoon one-fourth of the chicken mixture near the end of each wrap. Roll up and slice in two to serve. Great for brown-bagging it to the office or school.
Calories: 278 a serving
Add edamame beans as a side dish and you have a very healthy, low-cal lunch. (To prepare edamame beans: boil in water in the AM for about 2-3 min, when done place in a container and take with you - it keeps very well and is great cold with a little sea salt sprinkled on top.)
Check out other great recipes and dietary tips on my website.
Read on ...
|
Exercise of the Month
Stir the Pot
This is a must-do exercise if you suffer from low back pain due to a weak core. Rated as one of the most effective exercises for core conditioning by Dr. Stuart McGill, the leading low back specialist in Canada, Stir the Pot is a simple exercise, needing only a stability ball and you! - Place your elbows on a stability ball and position your body in a long plank - balancing on your toes and elbows (chest should be off the ball).
- Pretend the ball is a spoon and roll the ball in circles "stirring" in one direction.
- Stir in that same direction for 15-30 seconds and then switch directions.
- Tip: make sure that you brace your abdominals by pulling in the abs while maintaining a neutral spine (like you are bracing for the impact if someone were to sucker-punch you).
- Any size ball will do, and to begin with start with small controlled circles and as your core gets stronger make the circles larger - really "stir that pot"!
- This exercise can be done daily for better low back health.
|
