Fitolution Day #3, All About the Hips

Do you know what day it is?  No, I wasn’t going to say “hump day”.  It’s Day #3 of The Fitolution Challenge.

EXERCISE:  

Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS EXERCISE:


Hip Rotations (Push-up Position)

Body Part(s) – Abs, Butt/Hips, Legs – Thighs
Equipment – None


Step 1

This exercise is a dynamic movement exercise used to prepare the body for activity. As it involves a modification to a traditional push-up, it is highly recommended you master your push-up technique before attempting this exercise.

Step 2

Starting Position: Kneel on an exercise mat and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your abdominal / core muscles (“bracing”)and glutes and quadriceps (butt and thigh muscles), and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).

Step 3

Rotational Movement: Exhale and gently draw one knee up towards your chest, bending the knee and flexing at the hip. Do NOT allow your hips and low back to pitch upwards or sag down towards the floor.

Step 4

In this knee-tuck position, rotate your hips to move your bent leg across the front of your torso, but avoid rotating or dropping your hips. Continue to move until your hips cannot rotate any further. Your head and shoulder should remain level throughout the exercise. Pause very briefly.

Step 5

Rotate in the opposite direction (away from your torso), rotating until your hips cannot rotate any further without movement in your spine. Your head and shoulder should remain level throughout the exercise.

NUTRITION:   

“This is a simple, quick and delicious dish. All you need are a few spices and, of course, the chicken! The amount of spices are completely up to you. You can add more or less according to your taste. Enjoy!”
Simple Lemon Herb Chicken
Recipe by: Carolyn Stilwell

2 servings
212 calories

Ingredients:

  • 2 skinless, boneless chicken breast halves
  • 1 lemon
  • 
salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 pinch dried oregano
  • 2 sprigs fresh parsley, for garnish

Directions:

Prep10 min
Cook 15 min
Ready In 25 min

Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.

When oil is hot, put chicken in skillet. As you saute chicken, add juice from other 1/2 lemon, pepper to taste, and oregano. Saute for 5 to 10 minutes each side, or until juices run clear. Serve with parsley for garnish.

TIP:   

Lemons are considered one of the world’s healthiest foods – one lemon contains your daily dose of vitamin C, it cleanses the liver, boosts your immunity and aids in weight loss. Try adding it to a mug of warm water to kick start your day!