Plank it out! Why plank is so darn good for you.

Build strength from the inside out with plank and these plank variations!

The traditional plank is a well-known and very popular exercise.

It engages your core from deep within. This exercise and its variations will strengthen your abs, back and hips – giving you great core stability and strength. The plank is so beneficial because it works the deep core muscles, as well as the larger core muscles that surround them. Be sure to breathe while holding in plank. A lot of people tend to forget to focus on proper breathing while holding their core tight.

Below are some variations on the standard static plank.

1) Plank in out taps

2) Side plank with twist touch

3) Plank up downs

4) Side plank dips on a stability ball

5) Plank on stability ball with alternating leg raise

Check out our Facebook page each day this week for each of these plank variations to be demonstrated visually!

Plank it out!

Ground Turkey Stuffed Peppers Recipe

Ground Turkey Stuffed Peppers Recipe

Makes 6 servings

Ingredients:
1 teaspoon Worcestershire sauce
1 teaspoon rosemary
1 teaspoon cinnamon
1 teaspoon paprika
1 teaspoon marjoram leaves
1 teaspoon black pepper
1 cup of cooked Basmati rice
2 tablespoons olive oil
1 small onion, grated
1 handful of fresh parsley (finely chopped)
1 large egg
3 tablespoons ketchup
3 garlic cloves, minced
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup grated Parmesan cheese
1/4 cup of Queso or Cotija cheese
1/4 cup dried plain bread crumbs
1 pound ground turkey
6 Peppers: red, orange and/or yellow
1 1/2 cups marinara sauce (I used Newman’s Own tomato and basil sauce)

Recipe Directions for Ground Turkey Stuffed Peppers:
1. Preheat the oven to 400 degrees F.


2. Lightly drizzle the olive oil into a 13 by 9 by 2-inch baking dish. Whisk the onion, parsley, egg, ketchup, garlic, salt, and pepper in a large bowl to blend. Stir in the cheese and bread crumbs. Mix in the turkey. Cover and refrigerate the turkey mixture.


3. Cut the peppers in half through the stem. Using a melon baller or spoon, carefully scrape out the seeds and inner flesh from the peppers. Be careful not to pierce through the skin. 


4. Fill the pepper halves with the turkey mixture, dividing equally and mounding slightly. Arrange the stuffed vegetables in the baking dish. Pour the marinara sauce over the stuffed vegetables. Sprinkle with a dash of grated Parmesan cheese.

5. Bake uncovered until the vegetables are tender and beginning to brown and a thermometer inserted into the filling registers 165 degrees F, about 45 minutes. 


Transfer the stuffed vegetables to a platter and serve.


Approximately 400 calories in 1 pepper.

ENJOY!

Buddy up with a friend to help stay on track with your fitness plan!

We’ve all heard the saying, “time flies when you’re having fun.” This well known expression is no different when it relates to exercising. By working out with a friend, you will chat and laugh, and time will fly by with both of you forgetting how hard you’re working. Choose workout buddies with whom you have a lot in common.

Exercising together is a great tool for staying motivated. There will be some days when you just don’t feel like working out, but just knowing that your friend will be waiting for you will motivate you to keep your commitment to both your friend and your workout goals. Friends can be very supportive when you are feeling unmotivated and can also nudge you along to keep you focused on your goals.

Research has also shown that when exercise is done in the presence of other people it can be more effective in reducing stress than simply exercising alone. As a trainer, I have some groups of friends who have their training sessions together, and there are always lots of laughs and fun while still working hard and burning those calories.

So get out there, sweat, and buddy up!