Pendulum Lift

What you'll need: A step and a pair of 5-pound dumbbells.

Stand with right foot on step and left foot hanging off back, holding a dumbbell in each hand, arms by sides, palms facing back.
Keeping right leg slightly bent, hinge forward from hips while lifting left leg behind you until body is almost parallel to floor and hands hang below shoulders.
Return to start. Do 15 reps.
Switch legs; repeat

Pan-Seared Scallops with Lemon Vinaigrette

Ingredients
12 ounces sea scallops, thawed if frozen
2 lemons
3 tablespoons olive oil
1 pound asparagus spears, trimmed and cut into 2-inch pieces
1 medium red onion, cut into wedges
Salt, to taste
Black pepper, to taste
2 to 3 fresh basil sprigs, including stems
2 tablespoons fresh basil leaves, cut into strips (optional)

Directions
1. Rinse the scallops and pat dry. Set aside.
2. With a sharp knife, score one lemon lengthwise in four sections and remove the peel from each section. Scrape the white portion from the peel; discard. Cut the peel into very thin strips and set aside. Squeeze 2 tablespoons of juice from the lemon; reserve.
3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the asparagus and onion and cook for 2 to 3 minutes; season to taste with the salt and black pepper. Transfer to a serving platter and keep warm.
4. Combine the lemon peel, basil sprigs, and remaining 2 tablespoons of olive oil in the skillet. Cook for 1 minute or until heated through. Remove the lemon peel and basil sprigs with a slotted spoon, leaving the oil in the skillet; discard.
5. Cook the scallops in the hot oil for 3 to 5 minutes or until opaque, turning once. Stir in the reserved lemon juice. Season to taste with salt and black pepper.
6. Place the scallops over the asparagus mixture. Cut the remaining lemon into wedges. Garnish the scallops with the wedges and, if desired, the fresh basil

Good morning MOVERS,

This week is about keeping realistic goals! Sometimes we can go from one extreme to the next which can ultimately lead to permenant failure. I have a client that I am training and she is struggling with this concept as we speak! She has been a yo-yo dieter for years and decided to change her life and not settle for a quick fix in November 2009. We worked the wellness model and she achieved her weight loss and fitness goals in about a month. Over the holidays she fell off big time. Well the beginning of the year, she decided to work the program again and this time more intense...so we did and she dropped even more weight and was completely toned in about 3 weeks...she left for a week and fell off again. It wasnt until she came back a 3rd time and wanted to work the program from the beginning to drop weight fast again that I realized she had gone from bad to worse...She was continuing the vicous cycle of yo yo dieting in a different way! She saw some success in a short period and adopted the beginnig stages of my lifestlye change program as her new diet. This is what so many celebs do as well with the Nutrisystem and Jenny Craig etc...they achieve quick success in a short period of time, but defeat themselves because they havent acheived success in their mind...

You must control the mind in order to control the body! There are no quick fixes, miracle foods, pills, or anything else that will get you permenant success. You have to make a daily choice to live better, eat better, and get out and move.

Here is the most simplistic, most effective way to lose weight...and it's free!!

BURN more calories than you CONSUME!!

It really is that simple...so get out and move!

xoxoxo
Sunni