Despite popular belief, fitness and food do not have to be enemies. It is true that what you eat affects your performance and all around fitness. However, you can still enjoy the foods that you eat and have it complement your fitness routine. Today’s Wellness Wednesday will focus on a specific workout and a delicious post-workout snack.
Today’s featured workout is a lower body rotation workout or more simply, a hip turn with a medicine ball. This workout deals with exercising and stabilizing the rotation of your lower body, which is a staple when it comes to perfecting that golf swing of yours. By holding the medicine ball between your knees, your hips will go through a reduced range of motion. Without the ball, you would not be able to turn and drop your legs without your shoulders coming up off of the floor; therefore, defeating the purpose of exercising the rotation of the lower portion of your body.
Works: This exercise will strengthen your hips, spinal rotators, and core. It will also help with your breathing and stability when moving your knees side to side.
Need: A mat and medicine ball (we used a 6lb. medicine ball but any weight that you are comfortable with is just fine).
- Lie back on the floor or on a mat (yoga mats work perfectly for this) with your legs bent and a medicine ball squeezed between your knees. Place your arms out to your side, palms down, to help stabilize you. Raise your legs by flexing at the hips. Your thighs should be perpendicular to the floor and your lower legs should be parallel to the floor. Both your hips and knees should be flexed at ninety degrees.
- Slowly drop your hips to the right side until the outer part of your right leg touches the floor. Try to keep your left shoulder from coming up off the floor. Hold for a few seconds, and then slowly return to the starting position. Don’t drop the ball.
- Hold the knees straight up and count to five, and then slowly drop your knees to the left side. Try to get the outer part of your left leg to touch the floor without your right shoulder lifting off the floor. Hold for at least five seconds, and then return to the starting position to complete the rep.
*Do as many reps as you are capable of, we recommend doing three of them well. It is better to do three correctly rather than 6 poorly.
* This exercise is used in Coach Joey D’s new book, “Fix Your Body Fix Your Swing”, to better help golfers fix their swing. Coach Joey D is the founder of Golf Gym in Florida and was a long time biomechanics trainer on the multiple PGA tours for years. In short, he knows his stuff and this technique has been used on both men and women.
After you are done with any-type of work out, it is important to fuel and recharge your body. It is important that you eat and drink after a workout so that the muscles you just used are replenished with the proper nutrients. In light of that, we have discovered a delicious recipe for your post-workout pleasure.
Oatmeal Peanut Butter Energy Bars
Recipe Courtesy Dana Angelo White founded on Foodnetwork.com
- Cooking spray
- 1/2 cup honey
- 1/2 cup natural creamy peanut butter
- 2 tablespoons maple syrup
- 1 tablespoon canola oil
- 1/4 cup light brown sugar
- 1/4 teaspoon ground cinnamon
- 1 teaspoon vanilla extract
- 2 cups rolled oats
- 2 cups crisp brown rice cereal or regular rice cereal
- 1/4 cup toasted wheat germ
- 1/2 cup chopped roasted peanuts
- 1/2 cup chopped dried apricots (or whatever dried fruit you want to add)
- 1/2 cup chopped dried figs (or whatever dried fruit you want to add)
- 1/2 teaspoon kosher salt
Spray a 9 by 13-inch baking dish with cooking spray and set aside.
In a small saucepan over medium heat, combine honey, peanut butter, maple syrup, canola oil, brown sugar, cinnamon. Stir and cook until mixture just begins to bubble, about 3 to 5 minutes. Remove from heat and stir in vanilla extract.
In a large bowl, combine oats, rice cereal, wheat germ, peanuts, apricots, figs and salt.
Pour peanut butter mixture over oatmeal mixture and stir gently with a spatula until well combined. Transfer to baking dish, cover with parchment paper and press firmly into dish. Allow to cool completely (will cool faster in the refrigerator). Cut into squares or bars.
Nutrition analysis per serving: Calories: 240; Total fat: 10g; Saturated fat: 1.5g; Carbohydrate: 30g; Protein: 6g; Sodium: 70mg
If you are not an “energy bar” kind of person then opt for the traditional PB&J, which weighs in at 250 calories a sandwich. Keep in mind this is just a post-workout snack not a meal! There are plenty of healthy meal options that compliment your fitness levels perfectly. Stay tuned for next week’s Wellness Wednesday 😉
By: Cassandra Gonzales