Dumbbell Step-Up

Dumbbell Step-up

Target Body Part:    Butt/Hips, Legs – Thighs
Primary Muscles:     Gluteus Maximus (glutes), Quadriceps (quads)
Secondary Muscles: Rhomboids, Erector Spinae, Transverse Abdominus,
Gluteus Medius/Minimus (Abductors), Hamstrings, Adductors, Soleus, Gastrocnemius, Full Body/Integrated
Equipment Needed: Dumbbells, Raised Platform/Box

Dumbbell step-up 1Dumbbell step-up 2Dumbbell step-up 3

Step 1

Starting Position: Stand with your feet parallel about hip width apart while holding dumbbells in your hands with palms facing inwards. Depress and retract your scapulae (pull shoulders down and back).

Attempt to avoid shrugging your shoulder upwards.

Step 2

Upward Phase: Slowly step to place your right foot on a platform, placing your foot firmly on the deck while keeping your torso upright and aligning your knee over your second toe. Push off with the trailing (left) leg to raise your body onto the platform placing that foot alongside your leading (right) foot. During this transition, your torso and your right tibia (shinbone) will move slightly forward past vertical, but try to avoid excessive forward movement.

Step 3

Downward Phase: Slowly load the weight of your body into your leading (right) foot, step backwards to place the trailing (left) foot on the floor in its starting position. Allow your body to lean slightly forward during the step-down movement. Load your weight into your trailing (left) foot and step off the platform with your leading (right) foot, returning to your starting position. Repeat for the opposite side.

Step 4

An exercise progression is to step-up onto one leg only and remain standing on a single-leg before stepping back down.

Helpful Tip:
Single-leg stepping is a functional movement we perform daily. Always monitor your foot, ankle and knee position. Avoid movement of your foot and ankle (collapsing in or out), and always attempt to keep your knee aligned over your second toe.

American Council on Exercise

Spicy Vegetable Pasta Fagioli

Spicy Vegetable Pasta Fagioli (with chicken or beans)
Homemade recipe by: Mike DeFuria

Ingredients:

1½ cup chopped onions
1 cup chopped sweet green peppers
½ cup chopped sweet red peppers
½ cup chopped sweet yellow peppers
½ cup chopped sweet orange peppers
5 cloves garlic
1/2 cup chopped hot chili peppers
2 chopped habanero peppers (optional)
4 tbsp olive oil
2 pounds boneless chicken breast, skin removed
or
3 cups kidney beans
1 ½ cups pinto beans
1 cup green or wax beans
1 cup snow peas
1 cup shredded carrots
1 cup chopped celery
1 cup zucchini chopped, seeds removed
1 cup summer squash chopped, seeds removed
2 cups cauliflower
2 cups broccoli
6 cups diced tomatoes

Spices:

½ tsp cayenne pepper
½ tsp chipotle chile pepper
½ tsp crushed red chile pepper
2 tbsp basil
1 tbsp oregano
½ tsp black pepper
sea salt to taste

Directions:

1. Heat the olive oil in a large stock pot (8 quart) over medium heat. Add the onion, garlic, sweet peppers, hot peppers, carrots, and habanero pepper; cook and stir until the onion is transparent.

2. Cut the chicken into bite size chunks, add to the stock pot, add half the spices, cook for about 10 minutes, stirring occasionally, or until the meat is no longer pink. Skip this step if making with beans.

3. Add the diced tomatoes, stirring into the onions, garlic, peppers, etc. Add the remaining spices and bring to a slow boil. Add salt and pepper to taste.

4. Add the pinto and kidney beans and bring to a slow boil. Skip this step if making with chicken.

5. Add the longer cooking vegetables, cauliflower, green beans, broccoli, etc. and simmer for about 10 minutes. Add the softer vegetables, zucchini, summer squash, celery, snow peas, etc. and continue to simmer. Cook until the vegetables soften but are still crisp, remove from the stove.

Notes:

1. Use all fresh vegetables
2. Nutrition below is with “no salt added” tomatoes
3. Nutrition below is with “no salt added” beans
4. Spice to your preference
5. Salt to your preference
6. Makes 5 quarts (20 servings, 1 cup per serving)
7. Great over brown rice, whole wheat pasta, or any hearty pasta
Nutrition (chicken):

* Calories 147
* Fat 4.6 g
* Saturated Fat 0.9 g
* Cholesterol 39 mg
* Sodium 58 mg
* Carbs 10 g
* Dietary Fiber 2.6 g
* Protein 16 g

Nutrition (beans):

* Calories 120
* Fat 3.2 g
* Saturated Fat 0.4 g
* Cholesterol 0 mg
* Sodium 24 g
* Carbs 19
* Dietary Fiber 5 g
* Protein 5.3 g