3 Core Exercises You Need to Stop and 3 You Need to do Instead

Effective.  Efficient.

Those are two words that we incorporate into everything that we do.  Of course, that is also along with our number one rule, which is keeping you SAFE!

These 3 core exercises were used quite often once upon a time; however, new advancements in the industry have shown that these 3 exercises aren’t effective, efficient, or SAFE.

Doing these 3 exercises are even more problematic if you have low back or hip pain.

We’ve used these exercises in our program once upon a time, but because we continue to better ourselves and our members by getting better every day by learning cutting edge research from the fitness industry, we have replaced these exercises with more effective, efficient, and SAFE core exercises.

This gives you a better bang for your buck as these 3 exercises help stabilize your core, keep your spine safe, and build your glutes!  This is just another way Unity Fitness is improving the way fitness is done in our area.

Check them out and let us know what you think!

Butternut Squash with Ginger and Carrot Soup

Prep Time 10 minutes

 

Cook Time 20 minutes

 

Total Time 30 minutes

Servings 4

Ingredients

  • 1/2 butternut squash peeled, seeded and chopped into 1-2 inch chunks*
  • 1 cup chopped carrots
  • 2 cups low sodium vegetable broth
  • 1 cup almond milk
  • 1 tsp. ground ginger
  • 1/2 tsp. dried tarragon
  • 1/2 tsp. fine sea salt
  • 1/8 tsp. ground black pepper

Instructions

  1. Place chopped butternut squash, carrots and vegetable broth in a large saucepan, cover and bring to boil over high heat.
  2. Reduce heat to medium low and simmer partially covered for approximately 20 minutes or until squash and carrots are soft when pricked with a fork.
  3. Spoon the cooked squash and carrots into a blender (or use immersion blender).
  4. Pour the liquid left from cooking into the blender and add almond milk and spices.
  5. Begin blending on low and turn up to medium high
  6. Serve immediately or return to saucepan and keep warm until ready to serve.
  7. Refrigerate or freeze leftovers.

Recipe Notes

*If you want to use the whole butternut squash, double the recipe and blend in batches unless using immersion blender

 

Citrus Kale Salad

We came across this recipe from MyFitnessPal and we just had to share!

 

Ingredients

Orange Vinaigrette Dressing

1/2 teaspoon orange zest
1/2 cup (125 grams) fresh orange juice
2 tablespoons red wine vinegar
2 tablespoon extra virgin olive oil
1/8 teaspoon salt
1/8 teaspoon coarsely ground black pepper

Kale Salad

8 packed cups (7 ounces or 535 grams) chopped kale, stems removed
2 cups (140 grams) shredded purple cabbage
2 medium (280 grams) oranges, peeled and cut into segments
1/4 cup (25 grams) toasted walnuts
1/4 cup (1 ounce or 30 grams) crumbled feta cheese
1/3 cup (60 grams) pomegranate seeds (optional)

Directions

Prepare the orange vinaigrette by whisking together orange zest, juice, vinegar, olive oil, salt and pepper in a small bowl. Set aside. (NOTE: This will make 3/4 cup of dressing.)

In a large salad bowl, add the kale and pour vinaigrette over it. Use your hands to massage the kale and vinaigrette together until the kale is completely coated and tender. Stir in cabbage, oranges, walnuts and pomegranate seeds. Sprinkle with feta.

Nutrition Information

Serves: 4 |  Serving Size: 2 cups + 3 tablespoons dressing + 1 tablespoon feta cheese

Per serving: Calories: 237; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 125mg; Carbohydrate: 18g; Dietary Fiber: 5g; Sugar: 11g; Protein: 7g

Almond Flour Cut Out Cookies

Ingredients:

2 cups fine ground blanched almond flour
1/4 teaspoon sea salt
1/4 teaspoon baking soda
3 tablespoons coconut oil, softened or liquid (or Ghee)
1/4 cup honey
1-2 tablespoons thick applesauce
1 tablespoon gluten free vanilla extract

Method:

  1. In a medium sized bowl, combine dry ingredients; mix together well. Then in a separate bowl, mix together the oil, honey, applesauce and vanilla.
  2. Add the liquid ingredients to the dry ingredients, mix until combined and form a smooth ball. Wrap the dough in parchment paper or plastic and chill the dough for at least one hour or longer (till firm enough to roll out)
  3. Preheat the oven to 325 degrees before baking.
  4. Roll the dough out between two sheets of parchment paper (using a very light sprinkling of coconut flour as bench flour to keep it from sticking. Just don’t overdo it or the dough will get tough. The dough should be rolled between 1/2 inch and 1/4 inch thick, depending on what you like. Thickness of the cookie will affect the baking time. Chill the dough as needed to keep it at a workable texture. It is also helpful to put the dough into the freezer for a few minutes once rolled out and on the cookie sheet. This will help with the cutting.
  5. When ready to cut out the cookies, dip the cutter in coconut flour and cut through the dough. Using a thin metal spatula, transfer the unbaked cookie to a parchment lined cookie sheet. The unbaked cookies are easiest to transfer when cold. For this reason I like to cut small batches at a time, storing half of the dough in the fridge until the next round of cutting. Once the sheet is full, chill the cutouts in the freezer again for a few minutes if needed. Chilled dough holds it form better as it bakes.
  6. Bake the cookies in a 325 degree oven for about 10-12 minutes (slightly longer for thicker cookies) or till slightly golden around the edges. Baking times will vary depending on the thickness/size of the cookie.
  7. Leave cookies on the cookie sheet until cool. They may seem fragile at first, but will firm up as they cool.

The amount of cookies yielded will vary depending on the size of cookie cutter you use and thickness of the cookie. These cookie are even better after being chilled in the fridge.

Healthy Protein Buckeyes

Ingredients

  • 1 cup drippy, all-natural peanut butter
  • 1 teaspoon vanilla extract
  • 2 scoops vanilla whey protein powder
  • 2 tablespoons honey, organic
  • 1 cup dark or dairy-free chocolate chips
  • 1 tablespoon coconut oil

Instructions

  1. Combine peanut butter, vanilla, protein powder, and honey in a medium-size bowl. Mix until the texture is like cookie dough.
  2. Next, line a baking sheet with parchment paper. Using a 1 tablespoon cookie dough scooper, scoop dough into your hand. Roll into a ball and place on paper. Repeat.
  3. Place baking sheet in freezer for about 30 minutes, or long enough for the balls to settle and firm up a bit.
  4. While your balls are chilling. Place 1 cup chocolate chips in a small bowl. You want it to be big enough to fit the chocolate chips, but small enough so that you can dip the balls. Microwave for about 60 seconds. Then, add in coconut oil and mix.
  5. Once your balls have firmed up, it’s time to dip and place on a cookie drying rack to prevent any rings from forming. Place a ball on the end of a fork. Dip ball into chocolate, leaving a ring at the tip. Hold your fork with your left and and use your right hand to tap your wrist, so that any extra chocolate drips off. Finally, use a toothpick to slide the ball off the fork onto your drying rack. Repeat.
  6. Place cookie rack into the freezer to speed up the drying process.
  7. *Best eaten frozen!

Notes

Storage: will stay good in your freezer for up to 1 month.

Recipe Courtesy of FitFoodie Finds