March MATness – Single Leg Stretch and Double Leg Stretch

Today we are going to add the single leg stretch and double leg stretch to the mat repertoire that you have hopefully been practicing at home! These are the first two in what we call the “series of 5”

Single Leg Stretch

1. Lie on your back with your legs full extended and engaged. Arms actively pressing into the mat by your side.
2. Squeezing the legs together tightly, pull your ribcage and abs into the mat and lift both the legs a few inches away from the mat
3. Bring the weight of the head forward by curling the upper body and gaze past your toes
4. Bring your right knee into your chest, grab onto your shins and pull the knee into the chest
5. As you are pulling the right knee into the chest, the left leg is actively reaching away from the body
6. Maintaining a strong center switch legs
7. Repeat on each side 5-10x

Double Leg Stretch

1. Lie on your back with your legs full extended and engaged. Arms actively pressing into the mat by your side.
2. Squeezing the legs together tightly, pull your ribcage and abs into the mat and lift both the legs a few inches away from the mat
3. Inhale as you bring the weight of the head forward by curling the upper body and gaze past your toes
4. Arms stretched long, Squeeze the palms in tightly on the side of the thighs and hold for 3 counts
5. Deeply bend the knees into your chest and give them a big hug as you exhale
6. Inhale extend the legs back out and squeeze the arms in tight to the side of the thighs. Repeat 5-10x

The double leg stretch can also be done with the arms extended behind you as the legs are stretching away from your center. Think of the body as being stretched into two directions with a strong center. Visit marchmatness.com for video clips of all the exercises!

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Ah…….the power of quinoa

Looking for something new to add to your grocery list? Try quinoa! Quinoa is a versatile and tasty seed! Quinoa is gluten-free and contains all 9 essential amino acids making it a complete protein. Great for those of us who do not eat a lot of animal protein. Quinoa can take the place of any rice or grain. The seed contains healthy fats and is rich in flavonoids (antioxidant). For breakfast, you can replace your oatmeal with quinoa, add some fresh berries, a few walnuts and a dollop of honey……yummy!

Sweet Potato and Quinoa Patties with Black Beans

1 tbs. coconut oil
1 medium sweet potato, peeled, grated
1/2 cup minced red bell pepper
1 jalapeno pepper, minced
1 cup onion, minced
2 tsp. ground cumin
1 tbs. ground coriander
1/2 tsp. salt
1 can black beans, drained and rinsed
1 cup quinoa, cooked
Salsa & sour cream for topping

Heat oil in large skillet and saute the sweet potato, red bell pepper, jalapeno pepper, and onion about 5 minutes. Add cumin and coriander. Season with salt and continuing to saute until just cooked. Add black beans and cooked quinoa. Mix well. Add about 1/3 of the mixture into a food processor until smooth. Stir back into the mixture on the skillet. Shape into patties. Heat oil in skillet over medium heat and pan fry about 2 minutes on each side. Serve with salsa, sour cream and a salad.

Testimonial Melissa, Plymouth

I convinced my husband to see Jaime for an introductory lesson and he too has been going for physical training twice a week. He has been working with Jaime on a personal training routine inside as well as outside the studio and continues to see the physical benefits of his Coresport workouts. The activities are simple, effective and can be done just about anywhere – at home or while traveling for work.

– Melissa , Plymouth