This Week's Workouts

Nutrition

Your body is a machine. It enables you to do anything you wish, but it also needs the proper fuel. In order to keep everything in your body at optimal levels, you have to eat all the relevant and necessary foods. What you put into your body is what you get out of it.


This week's Meal: Margherita Pizza


  1. Cooking Spray
  2. 1 tsp Extra-Virgin Olice oil, divided
  3. 1 garlic clove, halved
  4. 5 plum tomatoes, thinkly sliced (about 3/4 pound)
  5. 1 cup (4 ounces) shredded fresh mozzarella cheese
  6. 1 tsp Balsamic Vinegar
  7. 1/8 tsp salt
  8. 1/8 tsp black pepper

Preheat oven to 400°. Unroll crust dough onto a baking sheet coated with cooking spray; pat into a 13 x 11-inch rectangle. Bake at 400° for 8 minutes. Remove crust from oven, and brush with 1/2 teaspoon oil. Rub crust with cut sides of garlic. Arrange tomato slices on crust, leaving a 1/2-inch border; sprinkle evenly with cheese. Bake at 400° for 12 minutes or until cheese melts and crust is golden. Combine 1/2 teaspoon oil and vinegar, stirring with a whisk. Sprinkle pizza evenly with sliced basil, salt, and pepper. Drizzle the vinegar mixture evenly over the pizza. Cut pizza into 8 pieces. Enjoy!


Enjoy Your meal

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Flexibility

Constantly hunched over writing lessons or grading papers? Stretching is an easy way to improve your posture. Flexibility allows your joints and muscles to extend through their full range of motion and wards off the threat of arthritis or stiffness in your later years. It doesn’t matter if you can’t reach your toes or put your hands flat on the floor—practicing your body’s full range of motion is an overlooked necessity and will reduce your risk of any injury. Try to do it at the end of your workout. Stretching for 10 minutes a day will increase your overall health dramatically.

This Week's Workout:Back Flexibility

The basics for stretching out that back!


  1. Childs Pose Get on all fours. Touch your gluteus maximus to your ankles. Reach your arms out as far as you can in front of you. After getting comfortable use your fingers to crawl and extend your arms out further from your body. This will stretch out your back.
  2. Cross Legged Child's Pose While you are down there extend 1 leg and place your knee overtop and across of the other. Lean back so your buttox is above the ankle again, like in childs pose. This will stretch out your glutes.
  3. Knee Pull Lay flat on the ground. Lift your left knee up and grab it with both hands. Now pull toward your chest.
  4. 90x90 Lay your back flat on the ground. Bring your right leg up until it’s in a right angle. Put your left foot on top of that right knee. Pull on your right knee while keeping your back on the ground and your neck relaxed.
  5. Lower Back Cross While laying on your back put your arms out as far as they can go. Both of your legs should be straight out with your feet together resembling a cross. Take your right leg over the left and across the body. Bring it up as far as you can while keeping your toes on the ground. While you are doing this it is important to keep both of your hands in the same spot touching the ground where they previously have been. You should feel this stretch throughout your lower back.
  6. Hip Flexor Stretch For this stretch we want to be on 1 knee with the other leg in front of us at a right angle. Reach both of your hands up toward the sky while arching your back forward. This will stretch out your hip flexors.

Important: Do 15 - 30 seconds of each stretch and make sure to do both sides of the body before moving on to the next one.



Great Workout!

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Power

Physical strength is essential to a healthy body. It’s the ability of a muscle to exert a maximal (or near maximal) amount of force against an object. Do you want to reduce fat? Increase muscle! No gym? No problem. The days of spending 2 hours at the gym are behind us. We aren’t talking about dumbbells and iron bars. We are talking about your body weight. We want to take that weight and turn it into resistance. As always, be sure to stretch before and after your workout to reduce your risk of injury.

This Week's Workout: Push-up Power


  1. 10 Normal Push-Ups Hands should be a little wider than your shoulders. Breathe in as you go down until your arms reach a 90-degree angle. Push up by extending your arms and breathing out. Take a 15 second break.
  2. 10 Side to Side Push-ups Every time after pushing back up, move your outside hand — meaning whichever hand is opposite of the direction you plan on moving — in front of the hand still on the ground. Then pick up the hand that was on the ground and move it in the direction your body is moving proceed with push-up from there. Move in the opposite direction. Take a 1 minute break.
  3. 10 Wide Stance Push-ups Elbows should be pointing out from your body as your hands are extended an extra 3 inches outside of your shoulders. Take a 30 second break.
  4. 10 Spider Push-ups Before extending your push-up back up bring your right leg up touching your knee to your elbow. Alternate legs each time.
  5. 10 Diamond Push-ups Hands need to be placed inside of your shoulders making a diamond shape on the ground beneath your chest. Take a 45 second break.

Complete each exercise with no rest in between. At the completion of each round (the 4 exercises are complete), rest for 60 seconds. Repeat 2 times.


KEEP UP THE GREAT WORK!

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Cardio

Flat-footed running causes too much pain. Climb on the floor right in front of you and avoid those shin splints, because let’s admit it, your arch support sucks. Let’s take cardio to another level. 10 minutes, 1 exercise, and several variations are going to get your blood pumping today!

This Week's Cardio Workout: Cardio Core

  1. Mountain Climbers Get in a push-up position. Bring 1 leg up to your chest and then back down alternating legs each time. Do this for 30 seconds with no break.
  2. Knee to Elbow Mountain Climbers Normal mountain climbers, but you bring your knees to the outside of your body up to the elbows alternating legs each time. - 30 seconds, no break.
  3. Knees Across Mountain Climbers Normal mountain climbers, but you’re bringing your knees in and across the body alternating legs each time. - 30 seconds, no break.
  4. Running Mountain Climbers Normal mountain climbers, but after bringing your knees up, place your foot down next to your hand alternating legs each time. - 30 seconds, take a minute rest.

Repeat Once!


Great Workout

Share your accomplishments with your fellow DEN members on any of your social media sites by hashtagging:

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DEN FIT CHALLENGE

With all this new Friday activity it’s a great time to let your body heal over the weekend to prepare for that long week ahead. Some say recovery is the more important than the workouts themselves. It is key to prevent injury and not over exert yourself. Recovery must occur in order for progress and gains to be made.

This Week's CHALLENGE: 850-Rep Workout

  1. 50 Jumping Jacks
  2. 100 Bodyweight Squats
  3. 100 Mountain Climbers
  4. 100 Bench Dips
  5. 100 High Knees
  6. 100 Push-ups
  7. 100 Jump Squats
  8. 100 High Plan: Knee to Elbow
  9. 50 Burpees
  10. 50 Ski Jumps

You Completed the Challenge!

Share your accomplishments with your fellow DEN members on any of your social media sites by hashtagging:

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