Archives for September 2018

Ground Turkey Taco Skillet (One Pan Dinner)

September 28, 2018

Ground turkey, brown rice, salsa, cheese, and all the best seasonings come together to make this easy Ground Turkey Taco Skillet ready in eat in less than 25 minutes! This will quickly become your favorite go-to family dinner.

This delicious Ground Turkey Taco Skillet is a healthy, delicious, ground turkey meal that’s packed with protein and delicious vegetables. You only need one pan so clean up is simple!

Think fixing a “healthy dinner” has to take a lot of times and use a lot of ingredients that you’ve never heard of before?

Nothing could be further from the truth!

Dinner doesn’t have to be bland or boring (I’m looking at you – cauliflower that seems to go in EVERYTHING now!) or even take a long time to prepare!

This Ground Turkey Taco Skillet recipe is one of our favorites at our house. My kids love it and it’s so incredibly easy to make!

My son actually dubbed this one “Taco Explosion” . . . which is basically what it is! Loaded with vegetables and ground turkey, this is an amazing dinner that even your picky eaters will love.

Like this recipe? Be sure to check out my 30 Day Healthy Menu Plan –
it’s loaded with over 100 healthy recipes just like this taco skillet!

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8 Minute Abs Workout Routine At Home

September 26, 2018

A fast, 8-minute ab workout you can do anytime, anywhere. Work your stomach and core fast with 8 great ab exercises that train your abs from every angle. This is the perfect quick ab workout to tone and tighten your upper abs, lower abs, obliques, and the deepest abdominal layer. So let’s get to work.

8-Minute Ab Workout

Crunches – great exercise to work your upper abs.
Reverse Crunches – great exercise to work your lower abs.
Russian Twist – recline while we target internal and external obliques on each side.
Plank – suck in to target your deepest abdominal layer.
Bicycle Crunches – combining flexion with rotation in one of the best ab moves out there.
Mountain Climber – weight-bearing, anti-gravity position works all the layers of your abs.
Double Leg Raise – my favorite to target and isolate the lower abs.
Side Plank Hip Dip – the most-effective way to work the lateral core muscles.

Keep reading down below for full descriptions and pictures/details of each exercise in this 8-Minute Ab Workout.

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The fastest way to shred your abs in a hurry!

Want a sexy, defined tummy but lack the time to get it? You don’t need a lot of time or even equipment to increase stomach definition, decrease fat, increase strength, and define that six-pack.

This ab workout requires zero equipment, hits every major muscle group in your abdomen, and is only 8 minutes long. It’s the perfect way to finish off any workout or for those days when you’re short on time.

So grab your timer and let’s get to work!

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How To Get Rid Of Bra Fat – At Home Workout

September 26, 2018

The best at home workout to eliminate bra bulge. This workout is designed specifically to get rid of back fat as well as tone and tighten your chest and back to give you lean, slender muscle in your chest, back, shoulders, and arms. All you need are some dumbbells and you can do this workout right at home.

At Home Workout For Bra Bulge and Back Fat

Push Ups – great for the chest and arms
Bent Over Rows – tones the back and rhomboids
Triceps Dips – activates the triceps to shape the back of your arms
Y, T, I – a favorite shoulder series to isolate the muscles directly on the back of your armpit
Chest Flys – isolates and works the pecs to keep your chest nice and toned
Dumbbell Reverse Flys – a great exercise for the muscles around your shoulder blades

Keep reading below for full pictures and descriptions of each one of these exercises

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You’ve got questions – I’ve got your answers! Some of my favorite blog posts that I’ve written are in direct response to readers asking for specific workouts to train specific areas.

Most of the time I’m pretty good with health and fitness lingo, but I’m not gonna lie – this one had me stumped!

“What is the best workout for bra bulge?” and “What are some good exercises to get rid of back fat?”

Bra bulge?! Back fat? Is that a thing?!

Not knowing what I would find with a Google search, I decided to ask my wife instead.

Apparently when there’s a little “excess” up around the armpit area that spills out the side of a woman’s bra strap, it’s referred to as bra fat. Conversely – on the back of the armpit if there’s a little “spill over” the top of the bra it’s referred to as “back fat”. I had no idea.

This can happen in the front or in the back and it sounds like a problem nobody wants to have.

Well that’s where I come in!!

Today I wanted to share with you my best at-home chest, arms, and back workout that’s designed specifically to tone and tighten the muscles in these areas and help everything “tuck in” nicely where it should be.

I’ll share 6 of the most effective exercises to isolate and strengthen your back, shoulders, chest, and arms in one amazing workout you can do with just a pair of dumbbells.

I think you guys are going to like this one! Here we go… …

Instant Pot Crispy Pork Carnitas {Mexican Shredded Pork}

September 22, 2018

Let your Instant Pot do the work of during a pork roast into the most flavorful shredded pork carnitas. Serve as tacos, nachos, burritos, salads, or even eat as is. The juicy citrus flavor combines with crispy edges to make this a delicious dish that’s healthier than traditional carnitas (no lard used in this recipe!).

What are Carnitas?

Before we get to the recipe we figured we better answer the question we were asked so many times after posting this recipe, and honestly one that we asked before we made it too.

What are Carnitas? And why is it any different than regular cooked meat?

After a little research, I found that carnitas are a Mexican specialty of seasoned pulled pork, traditionally fried in lard, with a mixture of juicy and crispy browned parts. Carnitas are great in sandwiches, or as a filling for tamales.

This recipe for pork carnitas is definitely not fried in lard, but cooked to perfection in your pressure cooker with delicious spices and then broiled for that perfect crispy texture on the edges.

So although these may not be traditional carnitas, it’s definitely a healthier and tastier version without lard.

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How to Treat Sciatica – Best Exercises For Sciatic Nerve Pain

September 19, 2018

Sciatica is pain, numbness, or tingling down the back of your leg that originates in your back and travels down your leg. Oftentimes exercising and moving in certain ways can help to minimize these symptoms. This is a progression of the best physical therapy exercises to help you treat your sciatic nerve symptoms.

(Below we’ll discuss sciatic nerve pain as related to the most common cause – a bulged or herniated disc. If your sciatica is coming from a different source, this may not be the best exercise progression for you. You’re encouraged to consult with your doctor or physical therapist for an individualized treatment plan.)

Best Exercises For Sciatic Nerve Pain

Lay prone on your stomach – extension and gravity help bulged disc material back into the center.
Prone on elbows – as your tolerance allows, lay on your stomach and prop up onto your elbows.
1/2 Prone press up – lay on your stomach, keep your hips on the floor, and press with your hands until your elbows are halfway straight.
Full prone press up – lay on your stomach, keep your hips on the floor, and press up onto your hands fully extending your elbows.
Standing back bend – stand up and bend over backwards as far as you can per your tolerance

Keep reading below for video demonstration and full picture/text descriptions of each exercise.

As a doctor of physical therapy, spine injuries are the most common condition that I treat.

It seems like at one time or another low back pain or neck pain inflicts all of us. To a degree, almost all of us will experience some degree of low back or neck pain.

Depending on the cause of your low back pain, you may experience the accompanying symptom of sciatica. This is characterized by pain/numbness/tingling down the back of your leg. It can travel to your glute, hamstring, or (in more severe cases) down into your calf and ankle.

Today I wanted to share with you the best exercises for treating sciatic nerve pain. This method of treatment is it clinically proven and backed by dozens of research studies to be the most effective exercise treatment for a common cause of sciatic nerve pain….