Wall Sit Challenge: Build Strong Legs with This Simple Move!
In this video, our instructor takes you through the Wall-Sit, a simple yet effective move for building endurance and strength in your legs, especially your quads, glutes, and calves!
Coach Greg recommends doing 3 rounds, holding the wall-sit for as long as you can with perfect form, and resting for 60 seconds between rounds.
Workout Ideas for At-Home Strength Training Equipment
Here are some ideas for three powerful exercises using simple equipment to help you build strength and improve fitness from the comfort of your home.
Workout Details
- Pull-Aparts with a Resistance Band – Strengthen your upper back and shoulders with this simple yet effective movement. Try 3 sets of 15 – 20 reps.
- Shoulder Press with a Resistance Band – Target your shoulders and arms with this dynamic exercise. Try 3 sets of 10 – 12 reps.
- Weighted Ball Slams – Get your heart pumping and power up your core and full-body strength with this explosive move. Try 3 sets of 8 – 10 reps.
Zero Equipment, Maximum Results
In this video, Live Well’s Aerobics Instructor Jen will guide you through a simple yet effective bodyweight workout that requires no equipment—perfect for doing at home!
Jen’s Recommended Set:
- 3 sets of body-weight squats (30 seconds each)
- 3 sets of backward lunges (30 seconds each)
- 3 sets of walking planks (30 seconds each)
This workout is all about moving at your own pace, so don’t rush—listen to your body!
Health Talk on Colorectal Cancer
Welcome to the first-ever live recording of our Health Talk series! In this recording, we dive into the critical topic of colorectal cancer. Our expert panel, featuring Dr. Alexander Fortgang, Colon & Rectal Surgeon, and Dr. Melanie Burgos, Gastroenterologist, along with a brave colorectal cancer survivor, will share their expertise on prevention, risk factors, warning signs, and the best screening options available today.
This video captures the full, uncut live experience of one of our frequent health talk sessions.
One Pan Chicken Piccata with Asparagus
Learn how to make this simply and delicious one pan meal. It’s super low in carbs and packed with protein and savory lemony fresh flavor!
Recipe: One Pan Chicken Piccata with Asparagus
Ingredients
- 1 lb. chicken cutlets
- Sea salt and pepper to taste
- ¼ cup arrowroot starch
- 3 Tbsp. avocado oil
- 3 garlic cloves minced
- 1 bunch asparagus trimmed
- 1 cup low sodium chicken bone broth
- 1 large lemon (half lemon sliced)
- 2 Tbsp. capers
- 1 Tbsp. chopped fresh parsley
Instructions
Pat the chicken cutlets dry and season one side with salt and pepper to taste. Place the arrowroot starch in the shallow bowl and dredge the chicken in it on both sides. Heat the avocado oil in a large deep pan over medium heat. Add the chicken and cook it for 4 to 5 minutes on each side until the chicken is lightly browned and the internal temperature reaches 165° f on a meat thermometer, and then remove the chicken. Reduce the heat to low and add the garlic. Cook the garlic for 2 to 3 minutes until fragrant. Add the asparagus to the pan and sauté for 1 minute and then pour in the bone broth and bring it to a low simmer. Simmer for about 5 minutes or until the asparagus is tender. Add the juice of half of a lemon and half of your fresh parsley, and then return the chicken to the pan. Simmer for one more minute to heat the chicken and serve. Garnish with the rest of the fresh parsley and enjoy.
Fun and Refreshing Frozen Yogurt Bark
Quick and simple to make, this healthy frozen yogurt bark is a perfect any time snack.
Recipe: Frozen Yogurt Bark
Ingredients
- 2 cups plain whole milk Greek yogurt
- 2–4 Tbsp. maple syrup
- 1 tsp. vanilla extract
- ½ cup diced strawberries
- ½ cup blueberries
- ½ cup granola
Instructions
Line a quarter sheet pan with parchment paper. Add the Greek yogurt, maple syrup, and vanilla extract to a mixing bowl. Stir until well combined. Pour the yogurt mixture onto the sheet pan and spread it into an even layer. Scatter the strawberries, blueberries, and granola evenly over the yogurt. Place the sheet pan in the freezer and freeze until very firm, at least 3-4 hours. Once the bark is firm, use a knife to cut, or break, the bark into pieces.
Smoky White Bean and Kale Soup
Chef Anthony shows you how to prepare a warm and cozy white bean and kale soup, with a hint of smoky flavor and fresh herbs.
Recipe: White Bean Kale Soup
Ingredients
- 1 Tbsp. olive oil
- 1 medium yellow onion, small dice
- 1 medium carrot, small dice
- 1 stick celery, small dice
- 2 cloves garlic, minced
- Chili flakes or Aleppo pepper, to taste
- 1 sprig fresh rosemary, minced
- 1 tsp. garlic powder
- ½ tsp. onion powder
- 1 tsp. smoked paprika
- ½ tsp. dried thyme
- 1 Tbsp. nutritional yeast
- 4 cups cooked white beans, drained and rinsed
- 4 cups vegetable stock
- 2 Tbsp. fresh lemon juice
- Sea salt and ground black pepper, to taste
- 3 cups packed chopped kale l
- ¼ cup flat leaf parsley leaves, chopped
Instructions
Puree 2 cups of white beans with a few splashes of vegetable broth, and the lemon juice until smooth. This can be done in a blender, food processor, or by mashing them with a fork. Set aside. Heat the oil in a medium-large soup pot over medium heat. Add the onions, carrots, and celery to the pot and stir. Sauté the vegetables until lightly softened and translucent, about 5 minutes. To the pot, add the garlic, chili flakes, rosemary and spices. Stir and cook until garlic is fragrant, about 30 seconds. Add the remaining beans to the pot and stir. Add the vegetable stock and nutritional yeast to the pot and stir once more. Bring the soup to a boil. Once boiling, add blended beans. Season the soup with salt and pepper to taste. Add the kale to the pot and bring the soup to a boil. Stir in the chopped parsley as well. Serve the soup hot. Garnish with whole wheat croutons and serve with a salad for a complete meal.
Rich and velvety pumpkin cheesecake mousse
Chef Anthony shows you how to make this guilt free cheesecake mousse, it’s low in sugar, but rich in flavor.
Recipe: Pumpkin Cheesecake Mousse Recipe
Ingredients
- ¾ cup pure pumpkin puree
- ¾ cup part-skim ricotta cheese
- 1 ½ Tbsp. maple syrup
- ½ tsp. cinnamon
- ½ tsp. vanilla extract
- 1 pinch of nutmeg (plus more for garnish)
- 1 pinch of salt
- ¼ cup plain Greek yogurt (for garnish)
- 2 Tbsp. almonds (chopped, for garnish)
Instructions
Combine pumpkin, ricotta cheese, maple syrup, cinnamon, vanilla extract, nutmeg, and salt in a small bowl; whip until fluffy and all ingredients are fully incorporated. Refrigerate at least 30 minutes prior to serving, to allow mousse to firm up. Serve individual portions topped with 1 Tbsp. plain Greek yogurt, chopped almonds, and a sprinkle of nutmeg.
Puerto Rican Cielito Lindo, a layered party duo
A healthier version of a party classic, this layered dip is rich in protein and loaded with veggies.
Recipe: Cielito Lindo Layered Dip
Ingredients
- ½ lb. ground turkey
- ½ tsp. ground cumin
- ½ tsp. chili powder
- ½ tsp. salt
- ½ tsp. garlic powder
- Small yellow onion diced
- 1 Tbsp. avocado oil
- 1 tsp. ground garlic
- 1 cup refried beans
- 1 cup Greek yogurt
- 1 cup pico de gallo, fresh
- 1 cup guacamole, fresh
- Fresh cilantro for garnish
- 2 Tbsp. Sofrito
- Shredded Cheese
Instructions
Sauté onions and avocado oil in skillet on medium high heat until translucent. Add garlic and cook until fragrant. Add ground turkey to the onion and garlic, add sofrito and cook until done, breaking up meat as it cooks. Heat refried beans in a small sauce pan until warm, or in the microwave for 1 minute and stir to distribute heat. Next, it’s time to start layering! Spread refried bean layer at the bottom of your serving dish, spread a layer of Greek yogurt, then add the ground turkey mixture, the shredded cheese, the pico de gallo, and lastly, the guacamole. Garnish with fresh cilantro and serve.
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