ASJA’S CORNER:

Exercise of the Month – Ball Squats

Toning your legs doesn’t require hours at the gym, endless lunges, or pricey gadgets. This one essential exercise hits your glutes, quads, and hamstrings. All you need is a wall, an inflatable exercise ball, and your own body weight.Stand facing away from the wall and place the ball between it and your buttocks. Leaning back against the ball to hold it in place, position your feet slightly in front of you, about shoulder-width apart. Bend your knees to lower yourself into a squat position. (The ball should roll up your back as you do this.) Hold for one count, and then return to the starting position. Aim for two sets of 15 to 20 repetitions, two to three times a week. If you get good and want to challenge yourself, hold dumbbells (5 to 8 pounds) as you squat and hold the squat position for longer. You can also add a bicep curl to work your arms.

Tips

• Keep the abs contracted.
• Squeeze your glutes as you lower and lift.
• Make sure that your knees stay behind your toes as you squat.

Recipe of the Month – Low-fat Pumpkin Pancakes

Ingredients

I c. whole wheat flour

¼ c. brown sugar

1 ½ tsp. baking powder

¼ tsp. salt and ¼ tsp. nutmeg

½ tsp. cinnamon and ½ tsp. grnd ginger

1 large egg, lightly beaten

1 tbsp. canola oil

1 c. nonfat milk

1/3 c. pure pumpkin

Throw in some chopped apple, raisins, dried cranberries or walnuts for an extra boost! Whisk flour, sugar, baking powder, salt, ginger and nutmeg together in a medium bowl. Combine oil, milk, and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes. For each pancake, scoop ¼ cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 ½ minutes on second side.  YUMMY!!!!

Don’t Forget about Butts & Guts:

Saturday, November 7th and 28th @ 9:30 a.m.

See you there!!!