“Back Straight, Shoulders Down, Belly Button to Spine”

Words to live by if you are doing any kind of aqua fitness. These are the words uttered, albeit loudly during every aqua aerobics class I’ve ever taken. And it’s a fact. If you don’t do these things, the workouts will not be effective.

I stopped classes a while ago due to orthopedic issues, specifically degeneration of my spine. After steroid treatment, physical therapy, and acupuncture therapy, I chose to start water jogging as another form of physical therapy. I altered my routine of swimming laps 3-4 times a week (which I love) to water jogging 3 times a week after work, then swimming laps on Saturdays and Sundays. Not only has my back gotten stronger, but I am much more toned. My weight has stayed about the same (much to my chagrin), but friends and family have all commented that I look thinner. WIN!

To learn correct aqua fitness techniques, search U Tube. There are a plethora of instructional videos there. I also have some great water workouts on my Pinterest Health & Fitness and Love to Swim boards. That link is: http://www.pinterest.com/marshaleeg. Or sign up for classes at your local municipal pool or gym. Get wet!


Regarding this week’s food prep – I didn’t really feel like cooking, so I did as little as possible, but will benefit just the same as always with my breakfasts and lunches prepared and planned.

In the slow cooker I have a chicken breast, layered over about a cup of riced cauliflower, a couple of handfuls of fresh spinach, and a couple of packets of prepared Vegetable Tikka Masala that I purchased at my WW workshop. I also added about 1/4 cup of chicken broth.

Trader Joes has their own version, which are 150 calories a serving. Supermarkets carry them as well. Just check the calories and/ or points on the supermarket brands to make sure you are getting the one you want.

For breakfasts I made more veggie egg white omelette muffins. I still have a couple of jars of my cinnamon overnight oats in the refrigerator, and I always have plain Greek non fat yogurt and berries in the house for swap outs.

Slow Cooker Veggie Tikka Marsala with chicken breast, riced cauliflower, and fresh spinach

Please post your meal prep ideas here! I’d love to see what you do!

Have a great week, my friends!

3 thoughts on ““Back Straight, Shoulders Down, Belly Button to Spine”

  1. I cook up a cup of quinoa in 2 cups water. When it cools I add parsley. Diced red onion. Celery. Grape tomatoes. Cucumber. When I’m ready I take 1/4 that mixture and add another protein like chicken, shrimp or salmon plus a tablespoon Ken’s lite poppyseed dressing. Filling and delicious.

    Liked by 1 person

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