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Exercise of the Week #2 - 1 Leg Jump Squat
This exercise is advanced. That being said, it can be modified to suit people of an intermediate fitness level. All you need to do is hold onto a pole in one hand to give you some extra stabilization. If you are squatting with your left leg hold the pole in your right hand. Also, do not jump. Make sure that you keep your knee from deviating medially and laterally (keep your knee in line with your toes) and do not allow your heel to lift off the bench when you are squatting down. Keep your core muscles tight at ALL times. Perform 10-15 reps with one leg and then switch to the other leg.
Please note - Before you start any exercise program or try any of these exercises please get your doctor's permission.
Peanut Butter Chocolate Oatmeal Protein Cookie
This cookie is SO delicious. It is high in protein, low in fat, moderate in carbohydrates, very low in sugar, and low in calories. It is a guilt free treat and is very easy to make.
Ingredients
- 1 cup oatmeal
- 2 scoops whey protein powder
- 3 tbsp ground flax seeds
- 1/4 cup uncooked quinoa
- 2 tbsp agave nectar (or honey)
- 1/2 cup egg whites
- 3 tbsp unsweetened cocoa
Mix all of these ingredients in a bowl. Then spoon out a small scoop and put it on a cookie sheet that has been sprayed with no stick spray, or a small dusting of olive oil. Once you have scooped out all of the batter onto the sheet, top each cookie with about 1/2 tsp of peanut butter and 2 small dark chocolate chips. Bake at 300 degrees for 8-10 minutes. You can eat immediately or wait for the cookies to cool. I was over-eager and ate a cookie right away and it was delicious.
Makes about 10-12 cookies
Meghan Callaway
If you would like more guidance and complete individualized meal plans or online personal training check out www.meghancallawayfitness.weebly.com and if you would like to train with me in North Vancouver, BC check out www.meghancallawayfitness.com .
