Spanish Stew Chicken Thighs

2 tablespoons EVOO
8 skinless, boneless chicken thighs (2 lbs.)
Salt and pepper
1/2 pound cured chorizo, chopped
1 red mild frying or bell pepper, chopped
2 – 3 small ribs celery with leafy tops, chopped
1 onion, chopped
4 cloves garlic, thinly sliced
1 jalapeno or fresno chile pepper, thinly sliced
1/4cup dry sherry or white wine
1 (15 oz.) diced or crushed tomatoes
1 1/2cups chicken stock
1/2cup flat-leaf parsley
1/4cup sliced pimiento- stuffed olives

In a large skillet or dutch oven, heat the EVOO over medium-high heat. Season the chicken with salt and pepper; add to the skillet and cook, turning once, until browned, about 10 minutes. Transfer to a plate.
Add the chorizo to the skillet and cook for 1 minute. Add the frying pepper, celery, onion, garlic and chile. Cover partially and cook until the vegetables are just softened, about 3 minutes. Stir in the sherry and cook, stirring up any browned bits.
Add the tomatoes, stock and chicken to the pan. Partially cover and simmer until cooked through, 15 minutes. Stir in the parsley and olives.

Jump Rope

Get Set: Grab a rope and get in an open space.

Work: Jump 1 to 2 inches off the floor— just enough space for the rope to pass under the balls of the feet. Keep elbows at sides and slightly above the waistline while you turn the rope.

Tip: Having the correct jump rope length will make getting into a good rhythm easier. An easy test to find the right length: When you put the rope under your feet and lift the ends, the handles should reach your sternum.

Mountain Climbers

Get Set: Get in a plank position with hands slightly wider than shoulder width.

Work: While maintaining upper body position, bring one knee up to the chest while touching toe to the ground. Switch legs. Continue alternating legs briskly— the faster the speed, the greater the intensity.

Stability Ball Push-ups

Get Set: Begin with your hips on the ball, hands on the floor and feet stretched out straight behind you. Walk hands out a bit so that the ball is positioned either below the thighs or, to make it more difficult, below the ankles. Place hands on floor in line with shoulders.

Work: Lower body by bending elbows, bringing the chest as close to the floor as possible. Make sure to keep head, torso and legs aligned and tight. Straighten arms to complete rep.

Variation: If the stability ball push-up is too challenging, try kneeling push-ups on the floor or a plank hold for 30 seconds (with or without a stability ball).

Seated Bent-Over Lateral Raises

Get Set: Sit on the end of a bench, knees together and take a dumbbell in each hand. Bend forward from the waist and bring dumbbells to the sides of your legs with your palms facing in.

Work: Maintaining the bent-over position, lift the dumbbells out to the side until the weights are in line with your shoulders. Slowly lower the weights and repeat.

Tip: To keep the work in your rear delts, think about keeping the hands wide and lifting the weights straight out to the side. Don’t let the weights shift back behind your shoulders,
as this transfers the work to your trapezius muscle.

DON’T SHRUG. When performing shoulder presses or raises, it’s easy to tense your traps and neck. Doing so takes the tension out of the deltoid and can strain the neck in the process.

Seated Side/Front Raises

Get Set: Sit on a bench with your feet extending out in front and your torso erect.

Work: Complete a side lateral raise and then a front raise. That is one rep. When performing the front raise, make sure the dumbbells pass in front of your face rather than out to the side.

Tip: You will need a lighter weight than what you usually use for lateral or front raises, as sitting on the bench with the feet extending minimizes momentum, making the movement more difficult.

DON’T SHRUG. When performing shoulder presses or raises, it’s easy to tense your traps and neck. Doing so takes the tension out of the deltoid and can strain the neck in the process.
DON’T SWING. Avoid swinging the weight when performing raises. Instead, move the weights in a strong, but controlled movement.

Seated Top-Hold Dumbbell Presses

Get Set: Sit on bench and hold dumbbells at shoulder height with elbows out to the sides and palms facing forward.

Work: Lift one dumbbell straight up and hold it. Then, lift the other arm. Once the second arm reaches the top position, lower the first arm. Continue this alternating press with a brisk but controlled pace until all reps are complete.

Tip: Don’t lock out the elbow in the top position, as this transfers work to the triceps.

DON’T SHRUG. When performing shoulder presses or raises, it’s easy to tense your traps and neck. Doing so takes the tension out of the deltoid and can strain the neck in the process.

One-Arm Leaning Lateral Raises

Get Set: Grab onto a bench or other stable structure and lean away toward the working arm. Hold that position throughout the set.

Work: Lift the dumbbell up slightly higher than your shoulders with a slight bend in the elbow. Lower the weight slowly and repeat.

Tip: To get the most from this exercise, don’t let momentum take over. Perform this exercise in a slow, controlled motion, starting each rep from a dead stop rather than swinging the weight.

A leaning lateral raise gives you a little more range of motion to work and isolate your middle deltoid.

DON’T SHRUG. When performing shoulder presses or raises, it’s easy to tense your traps and neck. Doing so takes the tension out of the deltoid and can strain the neck in the process.
DON’T SWING. Avoid swinging the weight when performing raises. Instead, move the weights in a strong, but controlled movement.

Seated Dumbbell Shoulder Press

Get Set: Sit on bench with back pressing against the back pad. Firmly plant feet on the floor. Hold dumbbells at shoulder height with elbows out to the sides and palms facing forward.

Work: Lift the dumbbells straight up until they almost touch and your arms are just short of straight. Lower dumbbells and repeat.

Tip: Don’t lock out the elbow in the top position, as this transfers work to the triceps.

DON’T SHRUG. When performing shoulder presses or raises, it’s easy to tense your traps and neck. Doing so takes the tension out of the deltoid and can strain the neck in the process.

Crispy Chopped Chicken Salad

6 thin slices prosciutto (about 4 oz.)
1/2 cup extra virgin olive oil
4 skinless, boneless chicken breast halves
Paprika
2 lemons
1 shallot, finely chopped
2 small carrots, peeled and thinly sliced
2 medium zucchini, chopped
1 medium red sweet pepper, chopped
1 medium yellow sweet pepper, chopped
1/2 of a small red onion, chopped
5 ounces blue cheese, crumbled
Romaine lettuce leaves

Preheat oven to 400 degrees F. Place prosciutto in single layer on large baking sheet. Bake until crisp, 8 to 10 minutes. Set aside. In large nonstick skillet heat 1 tablespoon of oil over medium heat. Sprinkle chicken with salt, pepper, and paprika; add to skillet. Cook 8 to 10 minutes or until chicken is no longer pink (170 degrees F), turning once. Cool slightly; slice.
For Lemon Dressing, finely shred peel from one lemon; squeeze lemons to make 1/3 cup juice. In small bowl whisk together remaining olive oil, lemon juice, shredded peel, and shallot. Season with salt and pepper; set aside. In large bowl combine carrots, zucchini, sweet peppers, onion, and chicken. Toss with dressing. Add blue cheese. Line salad bowls with romaine. Spoon in chicken mixture. Top with prosciutto. Makes 6 servings.

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