Wellness Programming @ SAP Vancouver
Preparation
Stand behind bar mid-thigh height. Grasp bar with shoulder width or slightly narrower overhand grip. Disengage bar by rotating bar back and stand upright.
Execution
Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and repeat.
See Upright Row Safety.
Utility:Basic
Mechanics:Compound
Force:Pull
SERVINGS 4UNITS Metric
Preparation
Position two dumbbells to sides, palms facing in, arms straight.
Execution
With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.
The biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.
Utility:Auxiliary
Mechanics:Isolated
Force:Pull
Original recipe makes 4 servingsChange Servings
4 (4 ounce) fillets tilapia
2 teaspoons butter
1/4 teaspoon Old Bay Seasoning TM, or to taste
1/2 teaspoon garlic salt, or to taste
1 lemon, sliced
1 (16 ounce) package frozen cauliflower with broccoli and red pepper
Preparation
Stand facing cable bar, mounted on each side to upper waist height narrow double pulley cables. Grasp cable bar with overhand grip, slightly wider than shoulder width. Position cable bar upper chest height. Stand directly between both cable pulleys with one foot forward and other foot back.
Execution
Press cable bar upward until arms are extended overhead. Return to upper chest and repeat.
Feet may be positioned shoulder width apart or one foot in front of other with forward leg slightly bent (as shown). Upper chest assists (instead of side delts) since grip is slightly narrower and chest is high with low back arched back slightly.
Utility:Basic
Mechanics:Compound
Force:Push
1/4 cup quinoa
1/2 cup water
1 teaspoon olive oil
1 small onion, chopped
1 large clove garlic, chopped
1 (20 ounce) package ground turkey
1 tablespoon tomato paste
1 tablespoon hot pepper sauce
2 tablespoons Worcestershire sauce
1 egg
1 1/2 teaspoons salt
1 teaspoon ground black pepper
2 tablespoons brown sugar
2 teaspoons Worcestershire sauce
1 teaspoon water
Preparation
Grasp stirrup and straddle bench orientated with side facing medium height cable pulley. Sit with feet on floor. Hold onto stirrup with both hands with arms extending out straight toward stirrup.
Execution
Keeping arms straight, rotate torso to opposite side until cable makes contact with shoulder. Return to original position and repeat. Continue with opposite side.
Slightly squeeze legs on sides of bench to prevent shifting. Bench should be far enough away from cable pulley so cable is taut when stirrup is turned back toward cable pulley. See side view and Spot Reduction Myth.
Utility:Auxiliary
Mechanics:Isolated
Force:Pull
Original recipe makes 6 servingsChange Servings
1/8 cup extra virgin olive oil
7 cloves garlic, sliced
1 chile pepper, chopped(optional)
1 head fresh broccoli, chopped
1 bunch kale, stems removed and chopped
1/4 cup sun-dried tomatoes, cut in thin strips
juice of 2 limes
Salt
Preparation
Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench.
Execution
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
Keep torso upright during squat; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement. May also be referred to as Dumbbell Bulgarian Squat.
Utility:Auxiliary
Mechanics:Compound
Force:Push
SERVINGS 6 YIELD 6 kebobs
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Preparation
Step onto pedal platforms and grasp hand rails. Select "quick start" or enter program.
Execution
Place weight on one pedal and allow other pedal to raise. Before lower lever hits bottom or upper lever hits top, alternate with opposite movement. Repeat.
Avoid transferring body weight onto handle bars. Intensity can be altered by increasing speed (steps per minute). Also see Stepmill.
Bearing: Weight
Impact: Low
Dynamic
Static
Prep: 10 mins Cook: 5 mins
Cook the soya beans in boiling salted water for 4 mins. Drain and cool under cold running water. Blitz with the yogurt, chopped red chilli, lime juice and crushed garlic clove until smooth. Fold in the finely chopped red onion and a handful chopped coriander. Serve with halved radishes and sticks of carrots, celery and peppers. The dip will keep covered in the fridge for up to 3 days.
Stand between two very low pulleys with shoulder width or narrower stance. Squat down and grasp stirrup attachments to each side. Stand upright with arms straight down to sides.
Step back with one leg while bending supporting leg. Plant forefoot far back on floor. Lower body by flexing knee and hip of supporting leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward supporting leg and return rear leg next to supporting leg. Repeat movement with opposite legs alternating between sides.
Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps. See Cable Rear Step-down Lunge for similar exercise.
Utility:Auxiliary
Mechanics:Compound
Force:Push
Preparation
Lay on back under fixed horizontal bar. Grasp bar with wide overhand grip.
Execution
Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat.
Fixed bar should be just high enough to allow arm to fully extend. 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 raising bar or sitting on hips.
Harder
Placing back of heels on elevated surface can make exercise slightly more challenging. This exercise is typically performed without added resistance, although additional weight can be placed on belly or pelvis.
Mechanics:Compound
Force:Pull
TOTAL TIME: 1 hr 15 min
Prep: 15 min
Inactive Prep:--
Cook: 1 hr
YIELD: 4 servings
LEVEL: Easy
Put the saffron in small pot with 1 1/2 cups stock and about 1 cup water. Bring to boil over medium heat, then reduce the heat to low and let steep for a few minutes while you prepare the chorizo and onions.
Heat a skillet with a tight fitting lid over medium-high heat. Remove the casings from the chorizo and slice about 1 to 1 1/2 inches thick, on an angle. Add a drizzle of extra-virgin olive oil to the hot skillet and add the chorizo. Brown evenly on both sides, 4 to 5 minutes total. Remove the chorizo to a plate and add another drizzle of oil to the skillet along with the onions. Season with salt and pepper, to taste, and cook until softened, about 5 minutes. Add the pimientos and peas and stir to heat through. Deglaze the pan with sherry or wine and stir 1 to 2 minutes. Remove them from the pan to the plate with the chorizo.
Return the pan to medium heat and melt 2 tablespoons of thebutter. Add the pasta and stir until deeply golden brown, about 3 to 4 minutes. Stir in the rice and stock and bring to a boil. Reduce the heat to low, cover the pan and cook for 18 minutes. Fluff the rice with a fork.
Grease a casserole with the remaining 1 tablespoon of softened butter. Fill the casserole with cooked rice and top with an arrangement of the chorizo and onion mixture. Cool and chill as a make-ahead meal. Reheat by dousing the casserole with 1/2 cupchicken stock then putting it in preheated 375 degree F oven, loosely covered, for 20 minutes. Uncover and bake for about until heated through and barely crispy at edges, about 10 minutes. Top with parsley and serve.
Preparation
Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.
Execution
Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat.
Movement should emphasize shoulder abduction while minimizingforearm pronation as this exercise attempts to combine lateral raise like motion with shoulder press. Lean forward slightly when lifting Dumbbells.
Mechanics:Compound
Force:Push
Serves: 6 to 8
Prep Time: 1h
Ingredients
4 fresh red chillies
olive oil
6 cloves of garlic, peeled
1 x 400 g tin of plum tomatoes
sea salt
freshly ground black pepper
500 g spaghetti
a bunch of fresh flat-leaf parsley
4 squid with tentacles, cleaned
1.5 kg clams, cleaned
100 ml white wine
extra virgin olive oil
image: http://www.jamieoliver.com/_int/rdb2/upload/source/617.jpg
Food Tube Recipe
Method
Preheat a large griddle pan over a high heat, then add the chillies and cook for 20 minutes, or until blackened all over, turning occasionally. Transfer to a bowl, cover with cling film and set aside for around 10 minutes to cool.
Once cooled, peel and discard the blackened skin, then halve and deseed. Heat a lug of olive oil in a medium frying pan over a low heat, then finely slice and add 2 garlic cloves. Fry for a few seconds, or until lightly golden, then add the chillies and tinned tomatoes, breaking them up with a spoon. Bring to the boil, then reduce to low and simmer for around 5 minutes. Season with salt and pepper, mash well with a potato masher, then set the arrabbiata sauce aside.
Cook the spaghetti according to packet instructions in a large pan of salted boiling water over a high heat.
Meanwhile, pick the parsley leaves and set aside for later, then finely slice the stalks. Halve the squid tentacles, thinly slice the tubes, then finely slice the remaining garlic. Preheat a large frying pan over a medium-high heat, add the parsley stalks, garlic, clams, wine and 2 large spoonfuls of arrabbiata sauce, then stir well. Add the squid and toss well to coat. Cover and cook for 3 to 4 minutes, or until the clams have opened.
Drain the spaghetti, reserving a cupful of the cooking water, then add to the clams. Roughly chop and add the parsley leaves, toss well, adding a splash of the reserved cooking water to loosen, if needed. Stir in any remaining arrabbiata sauce if you fancy more of a kick, drizzle with extra virgin olive oil and serve straightaway.
Preparation
Stand facing away from bench. Extend leg back and place top of foot on bench.
Execution
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
Keep torso upright during squat; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement. May also be referred to as Bodyweight Bulgarian Squat.
Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic.
Easier
Placing hand on stationary object can assist with balance. Other squatting, split squat, or lunging movements may be easier to perform.
Harder
For greater challenge, add resistance with a barbell or dumbbells or perform Self-assisted Single Leg Squats
Mechanics:Compound
Force:Push
Serves 6
1h
Super easy
Ingredients
1 small handful dried porcini
olive oil
600 g mixed fresh wild mushrooms (chanterelles, girolles, trompettes de mort, shiitake, oyster), clean and sliced
2 cloves garlic, peeled and finely sliced
1 red onion, peeled and finely chopped
1 handful fresh thyme, leaves picked
sea salt
freshly ground black pepper
1 litre organic chicken or vegetable stock
1 handful fresh flat-leaf parsley, leaves picked and roughly chopped
1 tablespoon mascarpone cheese
1 lemon
truffle oil, optional
Method
When I first moved to London I worked in the Neal Street Restaurant in Covent Garden. It was famous for its wild mushrooms, and my mate Gennaro used to go out every day during mushroom season to find them. It was in this restaurant that I tasted a real mushroom soup for the first time. Those awful tins of mushroom soup that we've all tasted just became a distant memory! The nice thing about nearly all mushrooms is that, if cooked correctly, they do have wonderful flavour. If you were to use a field of Portabello mushrooms to make a soup, just adding a tiny bit of dried porcini into the base would make the whole thing more luxurious.
Place the porcini in a small dish, add boiling water just to cover, and leave to soak. Get a large casserole-type pan nice and hot, then add a good couple of lugs of olive oil and your fresh mushrooms. Stir around very quickly for a minute, then add your garlic, onion and thyme and a small amount of seasoning. After about a minute you'll probably notice moisture cooking out of the mushrooms and at this point add half of your porcini, chopped up, and the rest left whole. Strain the soaking liquid to remove any grit, and add it to the pan. Carry on cooking for about 20 minutes until most of the moisture disappears.
Season to taste, and add your stock. Bring to the boil and simmer for around 20 minutes. I usually remove half the soup from the pan and whiz it up to a purée at this point, then pour it back in, adding the parsley and mascarpone, and seasoning carefully to taste.
You can serve this soup as you like, but there are a few things to remember when finishing it off. Mix together a pinch of salt and pepper with the zest of one lemon and the juice of half of it, then spoon a little of this into the middle of the soup. When you go to eat it, stir it in and it gives a wonderful flavour. Other things you can consider are little slices of grilled crostini put into the bottom of the bowls before the soup is poured over. Or you could even quickly fry some nice-looking mushrooms – like girolles, chanterelles or oysters – and sprinkle these on top of the soup. If I was going to use truffle oil, then I would use it on its own – a few drips on the top just before serving.
Preparation
Lie prone on floor with hands slightly wider than shoulder width. Raise body up off floor by extending arms with body straight. Partner can place weight plate(s) on back if needed.
Execution
Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
Both upper and lower body must be kept straight throughout movement. Exercise can be performed without additional weight. If additional weight is used, partner will need to add and remove weight, and keep weight from sliding off back. See narrower grip push-up.
Mechanics:Compound
Force:Push
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