Extra-Crispy Ranch Chicken Cutlets
JODI’S PT CORNER
Inspired by TheCookieRookie.com
SWEATER SEASON READY: Keep Your Shoulders Loose and Strong
Ingredients • Olive oil • 4 boneless, skinless chicken breasts • Kosher salt and freshly ground black pepper, to taste • 3/4 cup flour • 2 large eggs, beaten
• 1 cup panko breadcrumbs • 1/2 cup freshly grated Parmesan cheese • 1 oz ranch seasoning, store-bought (1 packet) or homemade • Cooking spray
As the days get colder and sweaters come out of storage, our shoulders often end
Directions 1. Preheat oven to 375 F. Grease a 9x13-inch baking pan with olive oil and set aside. 2. Season both sides of chicken breasts with salt and pepper. 3. Set out three shallow bowls. In the first, combine flour and a pinch of salt and pepper. Add the eggs to the second bowl. Mix panko, Parmesan, and ranch seasoning mix in the third bowl. 4. For coating, dip seasoned chicken breasts in flour, coating both sides. Then, dip the chicken in the beaten eggs and, finally, the panko mixture. 5. Place each coated chicken breast in the prepared baking dish. 6. Spray the tops of the chicken with cooking spray. 7. Bake for 30 minutes, or until the chicken reaches 165 F and is golden brown.
up doing double duty. Whether it’s pulling on chunky knits, carrying
bags of fall leaves, or hunching a little tighter against the chill, the season can bring extra soreness or stiffness to our upper bodies. With these three simple mobility tips and stretches, you can keep your shoulders relaxed, strong, and ready to enjoy the fall. Let’s stretch our way to sweater season!
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HEAT UP YOUR ROUTINE. One of the most important things to keep your shoulders and body loose in colder temperatures is to warm up. You should always do a thorough warm-up routine before your main workout,
including stretches and light aerobic exercise. This will get your blood flow moving and your muscles ready for more intense moves. You should also adapt your routine for the chilly weather by staying indoors or at a gym, or adding extra clothing layers if you will be outdoors. EASE THE SHOULDER SQUEEZE. Cold weather can cause the muscles and joints in your shoulders to constrict, leading to more aches and tightness. Focus on moves that target and relieve tight shoulders, like simple shoulder raises, rolls, and ear to shoulder stretches. Ensure you maintain good posture throughout these exercises, whether you’re seated or upright, like standing arm lifts. You can move to the mat for several yoga poses that will help enhance mobility and flexibility in your shoulders, like cat cow pose or thread the needle. WHERE STRENGTH MEETS STABILITY. You don’t want to only address shoulder pain as it strikes you. Ultimately, you want to continue strengthening the muscles supporting your shoulder blades for long-term mobility and relief. A doorway stretch, standing in a doorway and gently stretching your arms for 20–30 seconds, can help improve flexibility and prevent injuries. Exercises that pull the shoulder blades together, like scapular squeezes with resistance bands, aid in maintaining proper shoulder posture, which is essential. You can do wall push-ups to strengthen the muscles, as they’re a less strenuous version that will still help you see long-term benefits.
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For more tips to stay on track with your PT and maximize your wellness journey, check out next month’s Jodi’s PT Corner.
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