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Wellness Wednesday with Betsy Press, NP

Welcome to Wellness Wednesday!  This week's workout combines cardio and weights. If you have questions about the movements, stop at the Darien Clinic and speak with NP Betsy Press.

              Repeat the following sequence 3 times:

                                 20 kettlebell swings

                                 5 burpees

                                 10 push-ups

                                 20 crunches

                                 25 squats

                                 30 lunges, alternate legs

                                 35 tricep dips on a chair

                                 40 mountain climbers

                                 45 sumo squats

                                 50 jumping jacks

                                 1 minute wall-sit

Remember to consult your healthcare provider before undertaking any exercise regimen.  You should be in good physical condition and have the ability to participate in exercise prior to performing this workout.  If you have questions, call your healthcare provider. 

If you would like adjustments made to the workout, stop at the Darien Clinic and NP Betsy Press will assist you in meeting your goals.

Wednesday Yum!

Chickpea Salad
The recipe combines a small amount of red meat with a chickpea salad. Chickpeas are a great source of folate, iron, and magnesium.  They can be a little higher in calories, so keep your serving size around 1/2 cup to equal approximately 135 calories.

The recipe is designed to serve two.

1.  Grill 8 ounces of beef tenderloin and when cool, slice thinly and place four ounces on two separate plates.

2.  Combine 1 can of rinsed low-sodium chickpeas with one diced roma tomato, 1/4 cup of diced red onion, 1/2 cup finely chopped broccoli and 1/3 cup of italian dressing.

3.  Enjoy an easy to prepare mid-summer dinner!

Be well!

Betsy Press, NP-C
Beloit Health System - Darien Clinic
300 N. Walworth Street
Darien, WI 53114
Ph. (262) 882-1151

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