Rev up with "The Engine"!

Cherry Avocado Salad

Ingredients 

    Dressing:

    1/4 cup olive oil

    1/4 cup raspberry vinegar

    1 1/2 tablespoons agave or maple syrup

    1/4 teaspoon salt

    1/8 teaspoon pepper

    Dash cayenne pepper

    1/4 teaspoon cinnamon

   

    Salad:

    Baby romaine or mixed greens, as desired

    1/2 cup dried cherries

    1/2 cup sliced red onions

    1/2 cup sliced fennel

    1/4 cup coarsely chopped pecans or candied pecans

    1/2 cup avocado

    Alfalfa sprouts

Directions:

1) Combine first 7 ingredients in glass jar and shake.  Refrigerate dressing for 2 hours. 

2) Construct salad and top with half the vinaigrette, serve remaining on side or save for another day.

This recipe was adapted from a recipe found in The New InterCourses: An Aphrodisiac Cookbook, by Martha Hopkins and Randall Lockridge. Use this salad to reignite the flame in your relationship, and if not, well at least you’ll have a damn good salad that is sure to make you scream out for more! Ha!

Makes: 4 to 6, Preparation time: 15 minutes

Copied from "Greeneyedlady" from the internet. Thank you "Greeneyedlady"!

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Day 2 Exercises

Warm up with THE ENGINE - 3 minutes

This is a great warm up exercise (copied from U.S. Army Physical Fitness) involving the big muscles of your legs. You can modify it by bringing your arms up over your head as the knee comes up or by holding the position for a few seconds to improve balance. 

Stand with your arms straight out, palms down.

Bring the right knee up and touch to right elbow then left knee up to touch the left elbow.

Keep your back strong and chest lifted.

Use a moderate cadence.

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CHEST PRESS

See Kathy Smith's start position in the first picture- her arms are like little goal posts. This exercise strengthens the chest, shoulder and triceps (the jiggly ones under your upper arms) muscles.

When you press your arms up pretend you're reaching around a big barrel, this will recruit more muscle/nerve units and really work those pecs (chest muscles). 

Keep your arms over your breasts, not over your neck or face. 

Keep dumbbells steady and don't lock your elbows at the top of the move.

Lower the weights in a controlled motion.

Do 2 sets of 8 if the weights are challenging (last two reps fairly hard). Do 1 set of 16-24 if weights are lighter.

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ONE ARM ROW

Great back exercise for good posture.

Before you begin this exercise, pull your shoulder blades in and down slightly.

When you bring the weight up, continue to move your shoulder blades in toward your spine. This way you will be using your strong back muscles to do the work.

Keep the weight close to your side throughout the lift. 

Don't tense your neck. 

Lower slowly and purposefully down. 

Do 2 sets of 8 if the weights are challenging (last two reps fairly hard). Do 1 set of 16-24 if weights are lighter.

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CAT BACK STRETCH

This feels so good.

Inhale as you lift your head up, drop your low back down and stick your boo-tay out.

Nice long slow exhale as you round your back and pull your belly in.

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There are only two ways to live your life. One is as though 

nothing is a miracle. The other is as though everything is a 

miracle.

~ Albert Einstein

These beautiful daffodils greeted me on my walk today. Such a wonderful February miracle.

narcissus / daffodil
THE MEANING & SYMBOLISM OF NARCISSUS / DAFFODIL
Symbolizing rebirth and new beginnings, the daffodil is virtually synonymous with spring. Though their botanic name is narcissus, daffodils are sometimes called jonquils, and in England, because of their long association with Lent, they’re known as the “Lent Lily.” Lore connecting the daffodil to not only a sign of winter’s end but a lucky emblem of future prosperity is found throughout the world. In Wales, it’s said if you spot the first daffodil of the season, your next 12 months will be filled with wealth, and Chinese legend has it that if a daffodil bulb is forced to bloom during the New Year, it will bring good luck to your home. The March birth flower and the 10th wedding anniversary flower, a gift of daffodils is said to ensure happiness. But always remember to present daffodils in a bunch – the same legends that associate this cheerful flower with good fortune warn us that when given as a single bloom, a daffodil can foretell misfortune.

Much love,

Donna Rae

p.s. email me if you have any questions about the exercises, donnaraesmith@yahoo.com