“Sweating Saturday” is Ready for Summer, Part 4.

The whole body has been worked separately at this point, so now what? For our final installment of tips for getting fit for summer from Boca Grove Fitness Director David Schlueter, we have some moves that work the whole body. Feel the burn!

 

  1. Turkish Getup: Start by laying on your back with one arm extended in the air (with or without a kettle ball weight). Using your abs and your legs get yourself up to standing position then back down to the laying position. This exercise may sound easy, but it is not! It works your legs, core and arms. Aim to do 5 on each side.
  2. Plank: Position yourself on your forearms, hands and toes (like in a push up position but on your forearms). Hold in this position for 30 seconds to a minute. This is an all-around exercise that works your abs, back, glutes and hamstrings.IMG_3377
  3. Plank and Row: In a push-up position while holding weights in your hands alternate pulling the weights off the ground in a rowing motion. This exercise works everything the plank exercise does, except it also adds lats and biceps. Do 12 sets (a set is a row on each side).
  4. Squat and Row: Using the cables and weight on a machine or using a resistance band, pull back as far as possible. Go into a squat position and, upon standing row back with your arms. This will work your quads, hamstrings, lats and biceps. The goal is to do 15 reps if you are using weights. If you are not using weights do the exercise based on a time, like 30 seconds or a minute.

 

You have now spent four weeks getting in tip top shape. You are ready to go suit shopping and show the beach/pool crowd all your hard work. Keep it up and be proud. You did good and your body thanks you.

 

“Sweating Saturday” is Sweating for Perfect Arms for Summer, Part 3.

How are those abs and legs feeling? Tired? Fit? You ready to get those arms toned and ready? We sure are, so, for our third installment of tips for getting fit for summer from Boca Grove Fitness Director David Schlueter, let us get your arms toned and ready for tank tops!

 

  1. Triceps.
    1. Dirty 30’s: You are going to do 10 reps of three exercises in a row to make up your “Dirty 30’s”. You can grab a bar, dumbbells or a body bar to do these. The first rep is over the head. Start your arms bent at 90 degrees and take them over the head. The next rep is straight arm. Start with your arms bent and the bar at your forehead, and then straighten your arms up in front of you. The final rep is above the stomach. You will start with your arms bent and your elbows next to your body and then lift your arms out.
    2. Pull Downs: Do 12 to 15 reps to tone. Start with your arms bent at 90 degrees and pull down to your waist, back up and repeat.Arm Exercises-003
    3. Pull Overs: To tone do 12 to 15 reps. Start with your arms behind your head and then extend them to in front of your head. Go back to start to count as a rep.Arm Exercises-004
    4. Resistance Band: Very similar to pull downs but with a resistance band hanging from a bar and no weights.Arm Exercises-005 
  2. Biceps.
    1. Bicep Curls: With your arms down and hands facing in, bend at your elbow and curl up to your shoulder. One rep is a curl up and back down. Do 12 to 15 reps.Arm Exercises-006
    2. Supinated Curls: With your arms down and hands facing out, bend at your elbow and curl up to your shoulder. One rep is a curl up and back down. Do 12 to 15 reps.Arm Exercises-007
    3. The Arnold: With your arms down and hands facing back, bend at your elbow and curl up to your shoulder while moving your hands to facing forward. One rep is a curl up and back down. Do 12 to 15 reps.Arm Exercises-008
    4. The Ladder: This is like the Dirty 30 in that you are doing 10 reps of three exercises. The first set is starting with your elbows bent and holding a bar in the center of your body. Raise the bar to your chin and go back to center for a rep. The second set starts at your middle as well but you curl the bar down and back to center for a rep. The final set is a full curl from your chin down and back up.

       

  3. Shoulders.
    1. The Alphabet: Using light weights use your arms to make letters in the alphabet. For example, the letter “O”. Start with your hands down in front of you. Move hands opposite of each other to make an “O” meeting your hands at the top of your head and moving them back to start. Each hand will make half a circle. Do 15 reps.Arm Exercises-012
    2. Weighted Circles: While holding your arms out to the side with light weights, you do small circles forward and then back. Do 15 circles each direction.Arm Exercises-013
    3. Scarecrows: Holding those same light weights, lift your arms shoulder high with your elbows bent. Take your hands and move them up, then down and back to center to count a rep. Do 12 to 15 reps.Arm Exercises-014
    4. Rear Deltoids: You need a machine for this. Set at a light weight and with your arms in front. Extend your arms out to your side. 15 reps work for this as well.Arm Exercises-015

 

Now that your arms are toned and ready to be bared, show off those guns you have worked so hard for. Tank top shopping anyone?

“Fit Friday” is Now “Sweating Saturday” And We Are Sweating It Out for Summer, Part 2.

We are one week closer to summer getting in full gear. Our legs and booties are ready to slip some shorts on, so now we need to move up the body to ABS! So, for our second installment of tips for getting fit for summer from Boca Grove Fitness Director David Schlueter, we are focused on getting the core into shape!

  1. Scoop Out Those Abs!

Laying on your back with your back completely flat on the floor bring your legs up in the air (knees together) than lower the legs down to about 45-degrees than bring the knees into your chest. This creates an up, out, and in type of scooping motion. This is also good to do in the reverse motion (in, out, up). Think of it like riding a bicycle on your back with your knees and legs together and going in the same direction, not opposite of each other. Do as many as you can before you go the other direction.

 

2. Stability Ball Pikes – Tough but Effective!

In a push up or plank position (shoulders in line with the wrists) and toes on the stability ball, try to bring your feet towards your hands. This will cause the butt to go up in the air. It is very difficult but great for your core! Go until you can’t go anymore, but stop before your arms give out and you face plant on the floor.

 

3. Oblique Cable Twists – Great for Golfers and Tennis Players!

Walking the weights off the stack, establish an athletic stance (feet shoulder width, knees slightly bent) and with arms extended, twist your obliques (your trunk) in a controlled motion. The arms are just along for the ride, not to generate power. However, the straighter the arms are the more difficult the motion. This is a great exercise for golf and tennis. Do 15 on one side and then switch sides and do 15 more. Do three sets of each side.

 

4. Side to Side Stability Ball Planks – Let’s Stay Balanced!

Back in a push up position with your stability ball (just like the starting position for the ball pikes) take one foot off the ball and tap the floor and return the foot back onto the ball, alternating feet side to side. This creates a very unstable position, and therefore puts the abs/core into overdrive to keep you balanced. Again, just like the ball pikes, go until you can’t go anymore.

 

It’s time to get those abs you have always dreamt of ready for the long beach/pool days of summer.

A Passover Dish That is Delish-cious.

Passover is coming and we want to add something new to your culinary arsenal that will have your family wanting more and not wanting to wait until next year to have it again. Here is Boca Grove’s Executive Chef Dominick Laudia’s Braised Pulled Short Rib and Potato Latke with Horseradish Sauce recipe.

 

For the Short Ribs:

2 each                                   Boneless Short Rib

As Needed                          Flour Seasoned with Salt and Pepper

As Needed                          Oil

2 tbls.                                    Onions, Diced

2 tbls.                                    Celery, Diced

2 tbls.                                    Carrots, Diced

1 tbls.                                    Garlic, Minced

1 tbls.                                    Tomato Paste

1 cup                                     Red Wine

1 each                                   Bay Leaf

1 sprig                                   Thyme

2 cups                                   Beef Stock

 


Shredded-Short-RibsMethod:

In a skillet add oil.

Dredge short rib in flour.

Brown in skillet.

Remove short rib.

Add vegetables and garlic.

Sauté till soft.

Add tomato paste and continue to cook for 3 minutes.

Add bay leaf, thyme, red wine and beef stock.

Place short ribs in a small pan and cover with all liquid and cooked vegetables.

Cover with foil and place in a 350-degree oven for 1 hour or until short rib is fork tender.

Remove short rib from liquid.

Strain liquid and reserve for sauce used later.

 

For the Potato Latkes:

4 each                                   Medium Idaho Potatoes

½ cup                                    Onion

2 each                                   Garlic Clove

½ cup                                    Chopped Parsley

3 each                                   Eggs, Beaten

2 to 4 tbls.                           Matzo Meal

2 tsp.                                     Kosher Salt

½ tsp.                                    Coarse Black Pepper

 

sweet_potato_parsnip_latkeMethod:

Peel potatoes, place in cold water to prevent browning.

In a food processor (or grinder attachment) fin chop potato, onion and garlic.

Place in a strainer to remove any liquid.

In a bowl add potato mix, parsley and eggs.

Add matzo meal till thickened (oatmeal-like consistency).

Season with salt and pepper.

In skillet heat the oil.

Scoop or spoon the mixture into hot oil, browning on both sides.

Remove and drain on paper towel.

 

For the Horseradish Sauce:

1 cup                                     Horseradish, Grated Fine

1 cup                                     Sour Cream

 

Method:

Combine ingredients.

 


IMG_1461To Assemble:

Heat short rib sauce.

Shred meat and return to short rib sauce.

Place crisp latke on a plate, top with short rib and drizzle with the horseradish sauce.

 

Use it as a first course or as a supplement to your Passover dinner. Either way, dig in and enjoy.

Grilled Cheese in a Whole New Light.

IMG_3768Today is National Grilled Cheese Day and how else would we at Boca Grove celebrate other than with a mouth-watering grilled cheese sandwich with a couple of twists. This is not your regular grilled cheese. Oh there is cheese, but the two slices of bread have been replaced with waffles; you read me right, waffles, and, wait for it, braised brisket, yes braised brisket. Sit back, grab a napkin for the drool and read on for the Braised Brisket Three Cheese Waffle Melt recipe from Boca Grove’s Executive Chef Dominick Laudia. You and the person sharing this delicious dish can thank us later. J

 

For the Waffle:

3 tbls                                     Butter

1 ½ cup                                 Flour

1 ½ tsp                                  Baking Powder

Pinch                                     Salt

2 tbls                                     Sugar

1 ½ cup                                 Milk

2                                              Eggs

 

Method:

Preheat waffle iron per manufacturer’s instructions.

Melt butter in the microwave.

In a large bowl combine flour, baking powder, salt and sugar.

In another bowl beat together milk and eggs.

Whisk liquid mixture into dry ingredients until just combined.

Stir in melted butter.

Spoon about ½ cup of batter onto iron and close to cook.

Cook waffle until golden brown.

 

For the Braised Brisket:

1 each                                   Brisket

As Needed                          Salt and Pepper

As Needed                          Oil

1 cup                                     Onion, Medium Diced

1 cup                                     Celery, Medium Diced

½ cup                                    Carrots, Medium Diced

1 lb.                                       All Purpose Flour

5 qt.                                       Beef Stock

2 cup                                     Red Wine

8 oz                                        Tomato Paste

1 each                                   Bay Leaf

1 Sprig                                  Fresh Thyme

 

Method:

Season beef with salt and pepper, sear both sides in oil.

Remove meat from skillet and place in a deep roasting pan.

In skillet add flour to make a paste (roux).

Add stock, wine, tomato paste, vegetables and herbs.

Pour over meat, cover with foil and place in a 350-degree oven for approximately 2.5 hours.

 

For the Melt:

1 cup                                     Shredded Cheddar, Mozzarella and Smoked Gouda Cheese

2 cups                                   Shredded Cooked Brisket

2 each                                   Waffles

 

IMG_3769To Assemble:

Place cheese and brisket on a waffle and top with the second waffle.

Place in 350-degree oven for 8 to 10 minutes until cheese is melted.

Cut in half and serve.

 

You and your cheese deserve the very best. Grilled cheese night will never be the same again.

 

“Fit Friday” Gets Fit for Summer – Part 1.

Spring has sprung and summer days are almost here. Family vacations, weekends at the beach and summer pool parties are quickly approaching. Everyone, even those of us in South Florida with an almost year round “summer” weather, need a little jumpstart to get fit for summer. Here is the first of four “Fit Fridays” dedicated to getting fit for summer from Boca Grove Fitness Director David Schlueter. Today is all about getting started and getting those legs and booty in shape!

 

  1. Getting started! Start with the little things.
    1. Drink more water! It is especially important to drink it 20 minutes before meals. This will make you feel less hungry and less likely to overeat. It will also provide you with hydration and energy.
    2. Move More! Every step counts, so take the stairs rather than the elevator, park further away at work or the store to add some more steps. These extra steps will add up and help lead you to a healthier lifestyle.
    3. Don’t skip meals! When we skip meals our body goes into starvation mode and holds on to fat and eats up muscle.
    4. Get your beauty rest! A lack of sleep can affect your hormones which in turn can affect your metabolism, and ultimately your weight.
    5. Find a partner in crime! Someone who has similar goals as you is the best partner to have. Whether it be weight loss, strength training, or another health goal, having a buddy to help and support you with your journey is a big plus.
  2. Legs, Legs, Legs!
    1. Lunges. These are a great exercises for the legs because they work the quads, hamstrings, glutes and works on your balance. Plus, there are multiple variations to help keep things interesting and the body guessing. Lunges to try: forward lunges, back lunges, side lunges, angle lunges and curtsy lunges. 15 reps on each side and try doing all 5 lunges (not necessarily in a row – unless you are feeling leg strong).
  3. Bootylicious!
    1. Glute Burner. With a staggered stance (one leg in front of the other in a lunge position) keep your front knee slightly bent and 80% of your weight on the front heel. Pump the back knee back and forth (bring the knee to your front knee and then back to start). This exercise burns the glute and hamstring, while getting your heart rate up. 15 reps on each side.

  4. Lower half all togther!
    1. Duck Walk. Get into squat position (butt down, knees and feet wide) and then walk…like a duck (stay in the squat position while you walk). Low and slow is the name of the game. Also, rather than turning around to repeat the process back to start, walk backwards!!! Walk from one end of the room and back for a set (30 steps each way).IMG_2630
  1. Feel the Burn!
    1. Do a set of lunges on each side, then a set of glute burners on each side, and a set of duck walks and then repeat two more times.
    2. Don’t forget to stretch before and after you work your bottom half!

 

Getting started is easy, keeping it going is the hard part. We are getting bathing suit ready!

 

A Piece of the Pie.

IMG_3750National Deep Dish Pizza Day comes once a year (April 5) but there is no reason you can’t celebrate it more than that. Here is another recipe to add to your repertoire, Boca Grove’s Executive Chef Dominick Laudia’s Kitchen Sink Deep Dish Pizza.

 

For the Pizza Dough:

5 lbs.                                     Flour

4 oz.                                      Salt

2 oz.                                       Sugar

3 oz.                                       Yeast

4 oz.                                       Olive Oil

40 oz.                                    Warm Water (100 degrees)

 

Method:

Place the water in the mixing bowl.

Add the yeast, sugar, and salt and mix together.

Add oil, add the flour and mix them for 10 to 12 minutes.

Place the dough in a bowl rubbed with oil and let it rise for 1 hour.

Note: Grease the bowl, place the dough in it and cover with plastic.

 

IMG_3753For the Kitchen Sink Dip Dish Pizza:

1#                                           Pizza Dough

4 oz.                                      Pizza Sauce

½ cup                                    Onions, Sautéed

½ cup                                    Peppers, Diced and Sautéed

½ cup                                    Mushrooms, Sliced and Sauteed

½ cup                                    Broccoli Florets, Blanched

¼ cup                                    Ham, Diced

As needed                          Sliced Pepperoni

As needed                          Sliced Salami

1 cup                                     Mozzarella Cheese, Shredded

 

IMG_3747Method:

Line an oiled 10-inch-deep pan with pizza dough, pushing dough up the sides about 1 inch.

Spoon pizza sauce on bottom of the dough (not up the sides).

Bake in 350-degree oven for 15 minutes.

Remove and fill with remaining ingredients and top with mozzarella cheese.

Bake until golden brown.

 

IMG_3756To Plate:

Place on a plate.

Cut slices to your preference.

 

Pizza night just got better!