Wellness Wednesday with Betsy Press, NP

Thursday, October 11, 2018

Wednesday Work-out

Make sure to incorporate warm-up and cool-down periods.  Take rest breaks as needed between sets.  Please check with your healthcare provider to make sure you are healthy enough for exercise.  If you have questions or need modifications to the work-out, stop by the Darien Clinic and speak with NP Betsy Press.

Legs!

This work-out will focus on building strength in your legs!

Repeat this sequence 3 times:

            1.         10 bodyweight squats                       

            2.         10 donkey kicks per leg                       

            3.         10 forward lunges per leg                      

            4.         10 fire hydrants per leg                       

            5.         10 jump squats               

            6.         10 lying side leg lifts per leg 

            7.         10 weighted sumo squats

            8.         30 second wall-sit

            9.         20 calf-raises

            10.       10 step-ups with knee raise per leg

Wednesday Yum

White Chicken and Vegetable Chili

You will need:

 

            2 cups shredded chicken

            ½ cup of diced white onion

            ¼ cup chopped jalapeno

            1 can of green chilis

            1 cup of diced red, yellow or orange bell pepper

            1 cup of chopped broccoli

            6 cups of chicken broth

            ½ cup heavy cream  

To Garnish:

            Shredded pepper jack cheese

            Sour Cream

            Sliced avocado

 

1.         Saute all vegetables until tender

2.         Add Chicken and Chicken broth, bring to a simmer.

3.         Let simmer for 15-20 minutes

4.         Add ½ cup of heavy cream and let simmer for an additional 3-4 minutes

5.         Garnish and enjoy

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