Dive into summer with this great workout and recipe.
WRITTEN BY MENA SPODOBALSKI
PHOTOS BY JAMIE KINGHAM
Ah, summer officially is here. With the season come late-evening walks, days on the beach, playing in the park, and less clothing. Shorts, tank tops, and sundresses are top picks. Everyone is thinking of getting a little fitter, shedding those last five pounds, and being confident in summer clothes.
The great thing about summer is the flexibility to be active anywhere. From playing Frisbee or a game of football and swimming laps in the pool to enjoying a pre-dinner run or hike, it doesn’t seem like exercise when you’re outdoors. In this issue, I share a great workout that you can do anywhere. And you can do it with the whole family.
Grab a friend — along with a towel — and do this quick, effective, and challenging workout before savoring a fresh, seasonal meal.
Lie on your stomach, placing hands about shoulder-width apart, and raise body up by extending arms. Keeping body straight, lower body by bending arms. Push body back up until arms are extended. Repeat.
Stand with head facing forward and chest held up and out. Place feet about shoulder-width apart. Sit back and down as if you’re sitting in a chair, lowering down until thighs are parallel to floor. Push through your heels to bring yourself back up to the starting position. Don’t let your knees go past your toes. Repeat.
30-second plank hold
Place forearms on floor with elbows bent right underneath your shoulders. Flex feet resting on toes. Your body should form a perfectly straight line, off the ground, with your abdominal muscles tight. Stay in this position for 30 seconds.
10 reverse lunges
Stand tall with hips facing forward. Take a large step backward with your left foot lowering your hips so that your right knee is directly over your ankle. Your left knee should be bent at a 90-degree angle. Return to a standing position. Alternate legs.
10 burpees/squat thrusts
Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back; while keeping your arms extended, do a pushup. Immediately return your feet to the squat position. Jump up from the squat position.
20 London bridges
In a plank position on forearms and toes, roll one hip skyward placing corresponding hand on hip and roll to outer edges of feet. Repeat on other side.
Repeat five times. Then cool down with a five-minute jog.
Now, grab a bottle of water and enjoy this delightful meal, below.
Mena Spodobalski owns and is an advanced fitness trainer at Evoke Fitness in Reno. She also is a state champion and nationally qualified fitness competitor. For details, visit http://www.Evokefit.com.
Candied Balsamic Tomato and Mozzarella Salad (courtesy of Mena Spodobalski. Serves 2)
4 cups grape tomatoes
1 packet Stevia
¼ teaspoon sea salt
¼ teaspoon pepper
1 tablespoon balsamic vinegar
4 ounces fresh mozzarella cheese, drained and cut into small pieces
¼ cup small fresh basil leaves, torn into bite-sized pieces
Heat large nonstick skillet over medium-high heat. Coat pan with cooking spray.
Add tomatoes to pan. Cook 5 minutes or until tomatoes release juices. Sprinkle with Stevia, salt, and pepper. Cook 2 minutes.
Drizzle with vinegar and cook about 30 seconds or just until vinegar evaporates.
Transfer tomato mixture to serving bowl. Add mozzarella and basil, toss, and enjoy. Optional: May be served with cold, grilled chicken breast.
Serving Size 1⅓ cups • Calories 233 • Fat 12.2 grams • Carbs 17.1 grams • Fiber 4.3 grams • Protein 12.3 grams