Bosu Workout
Bosu is a great tool to use to build stability with clients, but it can be so much more than just a balance tool. I love using it in combination with weights, as well as using the surface of the bosu instead of the ground as it challenges your stability more.
1. Bosu Burpees 12x
Start from plank position, core tight, head up. Jump up so feet come outside bosu, jump straight up holding bosu above head
2. Push ups 12x
Ensure hands under shoulders, can do from knees, or toes. Keep core tight, bring chest down first and press straight up again
3. Mountain Climbers 12per leg
Extend one leg up and out fully, keep core tight not hyper extending low back, bring knee back in towards bosu
4. Bosu sit up 12x
Have ball in hand, ensure low back is supported by bosu. Raise bosu above head and then press up only coming up slightly and then back down
5. Lateral Lunge to Side Raise 12per leg
Have one foot on bosu, bend into that leg have the weight in the opposite hand and bring the weight towards bosu, keeping chest up. Press into leg to straighten it and raise the weight out to the side.
4-5sets
Recipe: Stuffed Peppers
Ingredients:
4 whole peppers
2 lb ground turkey
1 pack basil
half an onion
1 can stewed tomatoes
4 gloves garlic
1. Remove insides from peppers
2. saute garlic in olive oil, with chopped up onion. Mix in ground turkey
3. Once cooked through add in finely chopped basil
4. Remove from heat, let cool. Spoon mixture into each pepper, place into slow cooker (or rice cooker as I used) and empty tomatoes over this.
5. Cook for 20minutes
6. Melt some cheese on top, and siracha to taste and enjoy!
Go-To Uniform
Outfit: Jeans-Zara, Booties-Spring, Top-F21, Jacket-Dynamite, Necklaces-Saraswati designs, Eliza and Ella, Sunnies-Ray Ban
I can`t believe I used to not wear pants. Let me clarify, I used to be very anti pants, a total dress and skirt kind of girl, pants were the devil. While I still do love the freedom and flow of a good skirt or dress, there is something equally as comforting as a good pair of jeans. These ones are super stretchy and always comfortable, even moreso then some leggings. They may be distressed looking but make me feel super put together at the same time.
Also, is their anything more lovely thank a silky top. The most comfortable ever, and the flowy fit is great with a more structured jacket. This is definitely a go-to type of combination for me when I want to feel put together but still casual. Almost a sort of uniform I suppose, I love having pieces that interchange very easily. I feel like I`m always in a rush so the easier to dress, the better.
Happy Wednesday! xo Jenna
Plantar Fasciitis
There are several things that help, such as having proper foot wear, orthotics, proper running mechanics, as well as some self myofascial release, stretches and exercises you can do.
1. Trigger Point: you can roll the bottom of your feet, this can actually aggrevate some cases so be careful. Roll along the bottom 30-60s at each point of discomfort.
Calves are important to foam roll as well, they can be tight and will pull the muscle of the foot. Find points along calf and hold down for 30-60s
2. Stretches: These are pictures here, first is a stretch for the toes hold for 30s.
Next up for the whole bottom of the foot.
Use a towel and pull toes towards face, hold for 30s. Last for the calves, any calve stretch will work, I just like this one, feet split position, bend into front leg and keep back foot on the ground flat, should feel it in the back leg.
3. Exercises: Pebble drop, using just your toes to pick up bring a marble or pebble from one place to another , repeat 10x 2-3sets.
Towel scrunches, have towel on ground use toes to scrunch it and pull it towards you.
Recipe: Roast chicken and Apple Salad
That roast chicken recipe i posted last week is a great one to use for wraps, sandwiches and as a main, but also is fantastic on salads. So I thought I`d share a salad I eat alll the time!
Ingredients:
half an apple
2 cups spinach
2 T goat cheese
handful crushed pecans
1 T balsamic vinaigrette
1. Using leftover roast chicken cut breast into small piece. Cut apple into small pieces
2. Mix spinach, crushed pecans, apples, chicken all together, add in goat cheese and drizzle with balsamic.
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