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The Club, Issue #025
March 18, 2022
Newsletter Issue #25 - March 2022
Welcome to Spring! I know the weather in March is still a little bit crazy but warmer weather is on the horizon.
In this newsletter, you'll find...
📍Mobility (Not Just Flexibility) is Important for Fitness
📍March Madness Workout
📍Dairy Free Lime Crema
What is it? Why do you need it?Good mobility can keep you active, make you feel better, and prevent injuries. Mobility basically refers to how well you can move. Moving freely and efficiently with a full range of motion means you have good mobility. If you have low back pain or stiff hips or a knee that locks up, then you might need to work on your mobility. Repetitive motion activities or staying in one position for long periods of time, like sitting at a desk all day, tend to limit or inhibit our mobility.
Flexibility, on the other hand, is the ability to stretch or lengthen a muscle. It’s a passive form of movement, whereas mobility is active movement. Mobility and flexibility are connected but not interchangeable. There’s a place for static stretching in your workout program but don’t be fooled into thinking that is the only thing you need.
Dynamic stretching or warm up exercises like arm circles or leg swings focus on mobility. These are the kinds of exercises you want to include in your fitness routine if you need to improve your mobility. And who doesn’t, honestly?
Mobility exercises you can do today: Do these as part of your warmup before a workout or as a stand-alone activity.
Leg swings - Stand with weight on your left foot. Hold the back of a chair or other sturdy object with your left hand for balance. If you have a low step or box to stand on, that’s even better. Keeping your upper body upright and abs engaged, swing your right leg from your hip forward and backward, engaging your glutes as you swing backward. Keep your knee straight. Swing through as full a range of motion as you can while maintaining form and control.
Arm circles - Stand with feet hip width apart for stability and your upper body straight, abs engaged. Hold arms out to your sides at shoulder height with thumbs pointing toward the ceiling. Keeping your elbows straight, make large circles with your arms, moving from your shoulder. Circle in both directions. Try to move just your arms and not your whole upper body.
Table top pose to Child’s pose - Kneel on the floor with hands directly under your shoulders and knees directly under your hips and back flat. Push your hips backwards to rest your glutes on your heels pause and return to table top position. Repeat. You should feel a stretch through your back and shoulders while moving your hips through the range of motion.
Hip Circles - Lie on your back with knees bent towards your chest and hands wrapped around your knees. One leg at a time, use your hand on your knee to guide your leg as you move your leg from your hip in a circle. Keep your back flat on the ground and move your legs one at a time in both directions.
March Madness WorkoutIf you're watching a lot of basketball this month, here's something to get you moving without missing any shots!
Dairy Free Lime CremaMexican food, especially tacos and taco bowls, is very popular in my house! I have found a couple of creative ways to make delicious, plant-based Mexican fare for my family and this Lime Crema recipe from Aimee Mars is one of those ways. It's very easy to make and is creamy and delicious!
1/2 cup Canned Coconut Milk
1/4 teaspoon Coarse salt
3 ounces Lime Juice
1/4 cup Fresh Cilantro
Combine all ingredients in a blender or food processor and blend until smooth and creamy.
*Note: Pre-soaking the cashews in water and draining before adding them to the blender will ensure the crema is smooth and creamy.
Click this link to purchase my Kid-Friendly Smoothies recipe book. E-books
Questions, comments, topic suggestions? Talk to me!
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