Authors: Selene Yeager,Editors of Women's Health
Tags: #Exercise & Fitness, #Weight Training, #Men's Health, #Quick Workouts, #Mind & Body, #Health
1 tablespoon blue cheese, crumbled
1 cup sugar snap peas, steamed and halved
1 tablespoon extra-virgin olive oil
1 strip pre-cooked bacon, heated
•
Toss all ingredients together and serve.
Makes 1 serving.
Per serving:
650 calories, 49 grams protein, 32 g carbohydrates, 35 g fat (13.5 g saturated), 8 fiber
HEALTHY OPTION:
Trim extra calories by eating half of this salad with a bowl of soup and saving the rest for tomorrow's lunch.
A SIDE OF LEMONY SPROUTS
1 16-ounce package frozen petite Brussels sprouts
1 tablespoon butter
1 teaspoon extra-virgin olive oil
½ teaspoon lemon zest
1 teaspoon lemon juice
Salt and ground pepper to taste
•
Toss the Brussels sprouts into a large pan with ¼ cup of water. Bring to a boil, cover, reduce heat, and simmer for 10 minutes or until tender.
•
While the sprouts are cooking, heat 1 tablespoon of butter in a small saucepan until almost melted.
•
Stir in the olive oil, finely grated lemon zest and lemon juice.
•
Drain the sprouts and toss with the lemon-butter. Season with salt and fresh ground pepper.
Makes 4 servings.
Per serving:
187 calories, 3 grams protein, 8 g carbohydrates, 16 g fat (8 g saturated), 3 g fiber
Index
Bold
references indicate boxed text.
A
Abchopper,
155
Abdominal muscles
anatomy,
147
benefits of strong,
146
exercises for
core workouts,
146
neck strain, preventing,
165
speed of,
157
stability ball,
161
stability instead of crunches,
149
Ab twist,
267
Adrenaline,
73
Afterburn, boost with
kettlebells,
214
repetition rate increase,
15
Age Eraser Workout,
320
–
21
clock walk with hands,
322
low-step lateral shuffle,
323
seal jumping jacks,
321
skaters,
320
Airplane⁄superman extension,
122
Alcohol,
28
Almond butter,
379
Alternate-leg deadlift,
96
Alternating dumbbell row,
159
Alternating lateral lunge,
209
Anaerobic threshold,
333
Ankle reach,
165
Anterior cruciate ligament (ACL) injury,
104
,
107
Appetite suppression with
oleic acid,
26
protein,
25
Apples,
379
Arm pullover straight-leg crunch,
162
,
295
Arm pumps and punches,
269
Armrest arm boosters,
285
Arms
exercises for (see
Upper body workouts
)
muscles,
117
Around-the-bodypass,
215
Athletic-Body Workout,
206
–
9
alternating lateral lunge,
209
curtsy hammer raise,
206
swivel squat,
207
tip and row,
208
Athletic sex workouts,
290
–
301
basics,
291
COREgasm Workout,
292
–
95
arm pullover straight-leg crunch,
295
hanging side crunch,
294
hanging straight-leg raise,
293
medicine ball blast,
295
single-leg hip raise,
294
Cowgirl Workout,
298
–
301
bear,
301
bridge pose,
299
frog,
299
reverse chaturanga,
301
stability ball hip raise and leg curl,
300
stability ball squeeze and curl,
300
stability thigh and fly,
298
Pretzel Position Workout,
296
–
97
fierce pose,
297
half lord of the fishes,
297
isometric wall squat,
297
V-up,
296
quick plan,
291
B
Back.
See also
Upper body workouts
foam roller use on,
372
lower-back muscles,
147
pain, alleviating with
core workouts,
146
yoga,
355
Back arm rowing,
364
Back extension leg raise,
156
Balance dip extend,
346
Balance row,
125
Balancing bicycle,
249
Balancing pushup and barbell rollout,
61
Ballet Workout,
358
–
61
curl,
360
high V,
361
parallel extension,
359
scissor curl,
359
semi foldover,
360
standing trout,
358
wide second,
361
Band utility strap,
19
Banish Bra Bulge Workout,
156
–
59
alternating dumbbell row,
159
back extension leg raise,
156
double-arm reach,
159
double-leg stretch,
157
T-stabilizer,
158
Barbell and weight plates, selecting,
18
Barbell lunge and press,
61
Basic Superfast Total-Body Workout,
34
–
37
bent-over row,
36
bicycle,
37
chest press,
35
squat,
34
Bear,
301
Belly Blast Workout,
164
–
69
ankle reach,
165
Bosu reverse hyperextensions,
169
double side jackknife,
166
dynamic V crunch,
167
perfect crunch circle crunch,
169
raised hips crunch,
168
side double crunch,
168
sun salute with cross,
164
Belly Pooch Workout,
160
–
63
arm pullover straight-leg crunch,
162
knee cross crunch,
162
matrix,
161
nose to knee,
161
sprinter,
163
stability ball pelvic tilt crunch,
160
wall crunch and twist,
163
Bench, selecting exercise,
18
Bench dip,
124
Bench jump,
282
Bent-knee dead lift,
217
Biceps,
117
.
See also
Upper body workouts
Biceps curl,
132
Bicycle,
37
Bicycling.
See
Cycling workouts
Big circles,
231
Bikini Body workouts
workout 1,
50
–
55
deadlift to high pull,
51
hamstring curl with chest press,
54
plank hold and single-arm row,
52