For the purposes of keeping our readers on the right side of the health and fitness curve, we have decided to implement a weekly series of short and simple tips.
This week’s health tip is to use the buddy system in planning your fitness regime. Sometimes even those of us with the best of intentions fall of the wagon when in pursuit of a healthy life. With a little added support in the form of a partner with similar goals it is much easier to make gym appointments, stick to a diet, and cheer each other on. One of the best parts about sticking it out with a partner is the development of camaraderie and mutual respect.
As our health tip for the week is to pair up with a friend and share in builiding a healthier life, we felt it prudent to suggest a few meals that would be well suited to pairs. In addition we have expounded on a few work outs the maximize the potential of a partnered work out.
Health tips #2 and 3 are as follows:
#2 is a healthy meal for 2
Portobello
Pulled BBQ Portabella Mushroom Quesedillas
1/4 cup prepared barbecue sauce
1.5teaspoons tomato paste
1.5 teaspoons cider vinegar
.5 chipotle chile in adobo sauce, (see Note), minced, or 1/8 teaspoon ground chipotle pepper
1 tablespoon canola oil, divided
.5 pound portobello mushroom caps, (about 2 1/2 medium), gills discarded, diced
.5 medium onion, diced fine
2 8- to 10-inch whole-wheat tortillas
6 tablespoons shredded Monterey Jack cheese
1. Mix the bbq sauce, tomato paste, vinegar and chipotle in a medium bowl.
2. Heat 2 teaspoons oil in a large skillet over med heat. Add mushrooms and cook, stirring intermittently, for 5 minutes. Next throw in your onion and cook, stirring, until the onion and mushrooms are begin to brown, 5 to 7 minutes. Take the vegetables from large skillet and put them in the bowl with the barbecue sauce; stir to combine. Clean the pan.
3. Place tortillas on a knife safe cutting board or counter. Spread the three tablespoons of monterey over half of each tortilla and top with 1/4th (about 1/2 cup) of the filling. Fold tortillas in half, and press them down to flatten them.
4. Heat 1 teaspoon oil over medium heat. Add the quesadillas and cook, turning each one time , until they are golden brown on each side ,roughly 3 to 4 minutes total. Cut the quesadilla’s into wedges and plate.
Health Tip #3 is a series of workouts that make use of another person.
- Medicine ball sit-ups- one partner on their back, the other standing on his feet. The standing partner tosses the ball to the other in an upward position. Once the down partner has the ball they start their sit up, focusing on keeping the ball above their head and the movement under control. On the way back up, use your core muscles to toss the ball back to the standing partner.
- Assisted pull ups- One partner grips the pull-up bar and bends knees to a 90 degree angle. The other partner grabs the first’s feet and assists them when they start to struggle by lifting up on their feet. Repeat until failure.
- Horizontal Medicine ball chest pass- This exercise requires a box or a bench to stand on. One partner lies on their back on a mat while the other stands elevated above their head. The elevated partner drops a med ball above the laying partner’s chest. The the laying partners catches the ball they bring it to their chest and, in an explosive movement, pass it back up to the elevated partner.