Working Off the Winter Blues
DOS AND DON’TS
Key Components Cardio endurance, resistance training, and flexibility are all important. Cardio exercise focuses on pumping oxygen throughout your body, resistance moves with weights or bands build your muscle mass and strength, and flexibility work such as yoga or stretching can help reduce the risk of injuring yourself. All three of these types of workouts bring you closer to the goals you’ve set for yourself. Be sure to remember to go at a pace you’re comfortable with. Keeping these factors in balance with one another will improve your overall performance both in and out of the gym. Rest Days You might not know it, but resting your body for a couple of days is just as important as exercising. Your body will need a chance to heal and recharge after each workout. If you work out every day for weeks on end without resting, you increase your chances of injuring yourself because your body isn’t able to recover.
New Year’s is long gone, and some of you might have given up on your resolutions. Sure, the thought of working out more was appealing at first, and you were pretty active for a couple of weeks, but now you’re finding more excuses to stay away from the gym. This might be due to your lifestyle, your lack of free time, or because you burned yourself out by starting too strong and too fast. Here are a few pointers for anyone wanting to get back into their routine. Set Reasonable Standards One of the fastest ways to injure yourself is to bite off more than you can chew. Maybe you could lift over 250 pounds at one point last summer, but that was over six months ago. If you’ve taken a long break from your workouts, you don’t want to jump right back in where you left off. The No. 1 thing to remember is to pace yourself. Not exercising for a while — no matter how long — doesn’t stop you from being able to work your way back up. But be sure your workout has attainable and realistic goals. Start with something minimal – maybe just a few minutes a day – then bump up your intensity as you progress.
Zesty Zucchini Enchiladas
DATES TO REMEMBER
Lean for Life Workshop March 8 at 6:30 p.m. and March 22 at 6:30 p.m. Grocery Store Tour March 3 at 11 a.m. and March 17 at 11a.m. Fit Body Forever Results Physiotherapy Back Pain Seminar March 8 at 6:45 p.m. *All are encouraged to come and bring a friend or family member!* Results Physiotherapy Screenings March 22 from 4–6 p.m.
INGREDIENTS •
• • • •
2 teaspoons cumin
4 large zucchini
2 teaspoons chili powder
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1 tablespoon olive oil or ghee
3 cups cooked, shredded chicken
1 large onion, chopped 2 cloves garlic, minced
2 cups shredded cheese
INSTRUCTIONS 1. Heat oven to 350 F. In a large skillet, heat oil. Add onion, garlic, cumin, chili powder, and salt to taste. Stir to combine. Add chicken and 1 cup enchilada sauce. 2. Use vegetable peeler to thinly slice zucchini. Lay out three slices, slightly overlapping, and spoon chicken mixture on top. Roll the zucchini “tortilla” and place on baking sheet. Repeat until all zucchini and chicken is used. 3. Cover the enchiladas with remaining sauce and sprinkle with cheese. Bake 20 minutes, and enjoy!
(Adapted from delish.com.)
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