Recipe of the Week – Chicken Cutlets with Cilantro Peanut Sauce

Chicken Cutlets with Cilantro Peanut Sauce

This green sauce is like an Asian-style pesto. It is equally nice on grilled fish. It's also a time saver because you can make this sauce up to two days ahead and refrigerate it, then just bring to room temperature to serve.

Ingredients

• 1-1/2 cups (375 ml) packed fresh parsley leaves
• 1/2 cup (125 ml) packed fresh cilantro leaves
• 1/3 cup (75 ml) chopped roasted peanuts
• 1/4 cup (60 ml) peanut oil or vegetable oil
• 2-1/2 tbsp (31 ml) white wine vinegar
• 1/2 tsp (2 ml) salt
• 1/2 tsp (2 ml) pepper
• 4 boneless skinless chicken breasts

Preparation

1. Finely chop parsley and cilantro; transfer to bowl. Stir in peanuts, all but 2 tsp of the oil, the vinegar and half each of the salt and pepper. Set aside.
2. Between plastic wrap, pound chicken with meat mallet or bottom of heavy saucepan to 1/4-inch (5 mm) thickness. Brush with remaining oil; sprinkle with remaining salt and pepper.
3. Place chicken on greased grill over medium-high heat; close lid and grill, turning once, until chicken is no longer pink inside, about 5 minutes. To serve, spoon sauce over chicken.

Source: Canadian Living Recipes

 

Exercise of the Week – Burpee

Burpee

Source: exrx.net

Exercise of the Week – Barbell Sumo Deadlift

Barbell Sumo Deadlift

Source: exrx.net

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Exercise of the Week: KettleBell Two Arm Swing

Exercise of the Week – Dumbbell Seated Shoulder External Rotation

Instructions

Preparation

Sit on bench. Place foot on other side of bench and other foot on floor with knees bent. Place upper elbow on knee with dumbbell positioned above knee.

Execution

Lower dumbbell downward toward lower leg by rotating shoulder until slight stretch is felt. Return and repeat. Continue with opposite arm.

Comments

Throughout movement, keep bent elbow (approximately 90°) in front of body, chest or shoulder height.

 Utility:

Auxiliary

 Mechanics:

Isolated

 Force:

Pull

Muscles

Target

Teres Minor

Synergists

InfraspinatusDeltoid, Posterior

Stabilizers

Wrist Extensors

Source: exrx.net

Exercise of the Week: Dumbbell Decline Fly

Exercise of the Week: Dumbbell Decline Fly – Isolate Pectoralis Major with this challenging approach to the classic fly.

Dumbbell Decline Fly

Instructions Preparation Grasp two dumbbells. Lie supine on decline bench. Support dumbbells above upper abdomen with arms fixed in slightly bent position. Internally rotate shoulders so elbows to sides. Execution Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in hugging motion until dumbbells are nearly together. Repeat. Comments

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Push Muscles Target Pectoralis Major, Sternal Synergists Pectoralis Major, Clavicular Deltoid, Anterior Biceps Brachii, Short Head Stabilizers Biceps Brachii Brachialis Triceps Brachii Wrist Flexors

Source: exrx.net

Exercise of the Week: Romanian Deadlift - Done properly with good form, this compound exercise effectively works your whole lower body.

Exercise of the Week:  Romanian Deadlift  - Done properly with good form, this compound exercise effectively works your whole lower body. Romanian Deadlift   Instructions Preparation Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance. Execution Lower bar to top of feet by bending hips. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat. Comments Throughout lift keep arms and back straight. Wider grip allows for slightly fuller range of motion (descent).  Utility: Power  Mechanics: Compound  Force: Pull Muscles Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Static Spine (Thoracic, Lumbar) Extension Shoulder Extention Scapula & Clavicle Elevation (top) Retraction (bottom)

Source: exrx.net

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Exercise of the Week: Romanian Deadlift - Done properly with good form, this compound exercise effectively works your whole lower body.

Exercise of the Week:  Romanian Deadlift  - Done properly with good form, this compound exercise effectively works your whole lower body. Romanian Deadlift   Instructions Preparation Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. Stand with shoulder width or narrower stance. Execution Lower bar to top of feet by bending hips. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat. Comments Throughout lift keep arms and back straight. Wider grip allows for slightly fuller range of motion (descent).  Utility: Power  Mechanics: Compound  Force: Pull Muscles Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Static Spine (Thoracic, Lumbar) Extension Shoulder Extention Scapula & Clavicle Elevation (top) Retraction (bottom)

Source: exrx.net

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Exercise of the Week – Dumbbell Russian Twist (on stability ball) – This challenging exercise targets your obliques and puts significant demand on your core stabilizers.

Dumbbell Russian Twist (on stability ball)   Instructions Preparation With dumbbell in hand, sit on stability ball. Roll body down and lie with back on ball, hips nearly straight, and feet apart on floor. Hold onto dumbbell with both hands with arms extending straight upward. Execution Turn torso to one side while keeping arms straight and perpendicular to torso throughout movement. Return dumbbell back over shoulders by rotating torso to original position. Continue lowering dumbbell to opposite side. Repeat. Comments Both arms should be kept straight and perpendicular to torso. Hips should also be kept nearly straight, only slightly bent. This movement involves both spinal rotation and hip external rotation. Because leg to the opposite side of dumbbell acts to counter weight of dumbbell's resistance, greatest downward force onto floor is place on foot nearest side of dumbbell. Since foot of near leg provides more secure base of support, external rotation of near hip provides significantly more torque as compared to relatively passive internal rotation of far hip. Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Obliques Synergists Hip External Rotators Psoas major Quadratus lumborum Iliocastalis lumborum Iliocastalis thoracis Stabilizers Gluteus Maximus Erector Spinae Pectoralis Major, Sternal Pectoralis Major, Clavicular Pectoralis Minor Trapezius, Middle Trapezius, Lower Rhomboids Deltoid, Lateral Deltoid, Posterior Triceps    Source: exrx.net

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Exercise of the Week: Dumbbell 45° Side Bend – This week’s exercise is a great way to target and strengthen your Obliques.

Exercise of the Week: Dumbbell 45° Side Bend – This week’s exercise is a great way to target and strengthen your Obliques.

Instructions Preparation Position side of thigh on padding and side of  feet on leg padding or platform lip. Hold dumbbell straight downward with  lower arm. Execution Raise torso upward by lateral flexing waist.  Lower torso by bending waist downward. Repeat. Position body facing opposite  side and continue with opposite side. Comments Keep arm holding dumbbell approximately vertical  (below shoulder) throughout movement. See Spot Reduction Myth and Arm Position During Waist  Exercises.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Obliques Synergists Quadratus        lumborum Psoas major Iliocastalis        lumborum Iliocastalis        thoracis Stabilizers Gluteus Medius Gluteus Minimus

Exercise of the Week: Inverted Row (feet elevated) – This compound exercise has a general full back focus and provides easier and more difficult options.

Exercise of the Week: Inverted Row (feet elevated) – This compound exercise has a general full back focus and provides easier and more difficult options.

Inverted  Row (feet elevated)

Instructions Preparation Lay on back under fixed horizontal bar. Grasp bar  with wide overhand grip. Place back of heels on elevated surface. Execution Keeping body straight, pull body up to bar.  Return until arms are extended and shoulders are stretched forward. Repeat. Comments Fixed bar should be just high enough to allow arm  to fully extend. Placing back of heels on elevated surface is optional. This  exercise is typically performed without added resistance although additional  weight can be placed on belly or pelvis. Partner can add and removing weight,  and keep weight from sliding off belly. Resistance can be reduced by raising  bar and positioning heels on floor. See Gravity Vectors for greater understanding  of body angle influences resistance. Also known as Body Row or Supine Row. Easier Resistance can be reduced by placing feet on  floor.  Inverted Row Harder This exercise is typically performed without  added resistance although additional weight can be placed on belly or pelvis. Weighted

Classification  Utility: Basic or Auxiliary  Mechanics: Compound  Force: Pull Muscles Target Back, General Synergists Trapezius, Middle Trapezius, Lower Rhomboids Latissimus Dorsi Teres Major Deltoid, Posterior Infraspinatus Teres Minor Brachialis Brachioradialis Pectoralis Major,        Sternal Dynamic  Stabilizers Biceps Brachii Triceps, Long Head Stabilizers Erector Spinae Hamstrings Gluteus Maximus Antagonist  Stabilizers Rectus Abdominis Obliques

Exercise of the Week: Cable Standing Shoulder Press – This compound move targets your Anterior Deltoids and much more.

Cable Standing Shoulder Press

Instructions  Preparation Stand between two low to   medium height pulleys. Grasp cable stirrups from each side. Position stirups   to each side of shoulders with elbows down to sides and stirups above or   slightly narrower than elbows. Execution  Push stirrups upward   until arms are extended overhead. Return stirrups to sides of shoulders and   repeat. Comments Wrists maintain their   approximate position above each elbow throughout movement. Feet may be   positioned apart to each side or one foot back as shown. Cable pulleys should   be much closer together than what is typically found on standard cable cross   over setup.

Utility: Basic or Auxiliary  Mechanics: Compound  Force: Push Muscles Target Deltoid,        Anterior Synergists Deltoid, Lateral Supraspinatus Triceps Brachii Trapezius,        Middle Trapezius, Lower Serratus        Anterior, Inferior Digitations Dynamic   Stabilizers Triceps, Long        Head Stabilizers Trapezius, Upper Levator Scapulae

Source: exrx.net