Mashed Potato Skins with Turkey Bacon

Mashed Potato Skins
Total Time:
50 min
Prep:
15 min
Cook:
35 min
Yield:6 servings
Level:Easy

Ingredients:
6 slices turkey bacon
2 pounds small Yukon gold potatoes, halved
Pinch of Sea Salt
1 cup unsweetened almond milk
Freshly ground black pepper
1/4 cup chopped fresh chives, a handful
1/2 cup shredded extra-sharp cheddar cheese

Directions:

1. Preheat the oven to 350 degrees.
2. Arrange the turkey bacon on a sheet pan and bake for 12 to 15 minutes, until crisp. Cool and chop.
3. Put the potatoes in a medium sauce pot and cover with cold water. Bring the water to a boil and season with salt. Cook until tender, about 15 minutes. Drain and mash potatoes with buttermilk and season with salt and pepper. Stir in the chives and cheddar and fold in the bacon.

Container Equivalents:  1 Yellow, 1 Red, 1 Blue

Photograph by Con Poulos

Master the Bridge Exercise for a Stronger, Sexy Butt

There’s nothing more powerful than a set of well-toned glutes. Sure, a fit and firm butt looks amazing, but it’s more than just an aesthetic asset. It can help you during your workouts (and in life) as well.

“The glutes are not only one of the strongest muscles groups in the body, but also quite literally your seat of athletic power, generating explosive force during everything from sprinting and jumping to squatting, lifting, and climbing,” says Trevor Thieme, C.S.C.S., Beachbody’s fitness and nutrition content manager.

They’re also among the most neglected, thanks to hours a day spent sitting on them rather than putting them to work. “The result is weak glutes and tight hip flexors, a combination that torpedoes performance and sets the stage for low back pain,” Thieme says.

So if you want to get a toned booty, the glute bridge exercise can help get you there. It’s a floor-based exercise that can help firm and sculpt all of the buttocks muscles. It opens tight hips too, possibly preventing injury. “Plus, it will help you fill out a pair of jeans in all the right ways,” says Thieme.

Here’s how to master the glute bridge exercise as well as a few challenging progressions, that will help you create a buff, round booty that’ll make Queen Bey proud.

Celebrate the Basic, Effective Bridge Exercise

How to do it: Lie on your back, arms down by your sides. Bend your knees and plant your feet flat on the floor. Pull in through your navel to brace your core muscles and then squeeze your glutes to press your hips up so your body forms a straight line — no arching — from knees to shoulders. Warns Thieme, “Keep your head on the floor and eyes focused on the ceiling.” Hold the position for a beat, and then lift and lower and repeat 12 times.



Try lifting one leg at a time in Bridge Pose for an added challenge. (See photo above.) Want to kick it up a notch? Keep one foot elevated and perpendicular to the floor; then lift and lower hips. “The added instability will instantly make the move more challenging,” says Thieme.


Glute Bridge Reach Exercise

The glute bridge reach is a total body exercise that boosts mobility and coordination while building strength. “The reach boosts the challenge to your core, builds mobility through your chest, shoulders, and upper back, opens your hips, and increases your time under tension, which is the key to maximizing muscle growth,” says Thieme.

How to do it: Do a traditional bridge and imagine a huge clock looking down at you. Each time you raise your hips, you’ll reach for a different point on the clock in front of you, alternating hands and then feet.

During your first rep, reach up with your left hand and touch 10 o’clock. (Lower your hips in between reps.) During your second repetition, touch 2 o’clock with your right hand. During your next four reps, touch 11 o’clock with your left hand, 1 o’clock with your right hand, 5 o’clock with your right heel, and 7 o’clock with your left heel. Repeat that sequence one more time (for 12 reps total) to complete a set.

Foot-Elevation Bridge Exercise

“This variation brings the hamstrings more into play — especially if you place only your heels on the bench,” says Thieme.

How to do it: Perform a bridge, but place your feet up on a bench (or the edge of a chair) instead of the floor, knees bent. Alternatively, you can place just the balls of your feet on the edge of the bench to increase activation in your calves. The safe, effective bridge exercise is definitely here to stay!

By:  Beachbody

Healthier Chicken Cordon Bleu

Nowadays, chicken cordon bleu typically refers to chicken wrapped around ham and cheese. The chicken has a crispy breadcrumb coating and is served hot, when the cheese is warm and gooey inside. It looks and tastes impressive, but you don’t have to be master chef to make it.

Chicken cordon bleu had intimidated me for the longest time, and I’d be lying if I pretended it didn’t have anything to do with its fancy name! Well, I’m glad I finally gave it a try. This simplified version is easy to make, and proves that it’s possible to make a healthier version of a classically rich recipe without compromising on taste. That’s right, you can feel good about digging into this breaded, stuffed chicken!



Unlike traditional chicken cordon bleu recipes, this one doesn’t rely on excessive amounts of oil and the hassle of deep-frying to give the breading a satisfying crunch. Instead, this healthier chicken cordon bleu is coated in whole-grain panko breadcrumbs and baked until crispy.

This recipe’s method for assembling the chicken breast is pretty straightforward, even for a newbie like I was. You’ll start by rolling up the cheese inside slices of ham. Keeping these rolls in the freezer helps them keep their shape while you prepare the chicken. Some recipes call for pounding out the chicken into a flattened shape, but this version goes the easier route. Instead, you’ll simply slice the breast so that it opens like a book. Then, put one ham and cheese roll into each breast and secure with toothpicks. An egg wash prepares the chicken for the crunchy panko coating. And ta-da, just like that, you’re done! The chicken will emerge from the oven golden brown, and when you slice into it, you’ll see a beautiful ring of ham and melted cheese. This is one stunning dish that makes an impressive at-home meal!



Prep time
20 mins
Cook time
30 mins
Total time
50 mins

Serves: 4 servings
Ingredients:
Nonstick cooking spray
½ cup Neufchatel cheese
1¼ tsp. garlic powder, divided use
4 thin slices low-sodium, nitrite free, extra lean ham (about 2 oz.)
4 thin slices Swiss cheese (about 2 oz.)
1 cup whole grain Panko bread crumbs
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
¼ tsp. onion powder
4 (4-oz.) each raw chicken breasts, boneless, skinless
Toothpicks
2 large eggs, lightly beaten

Instructions:

1. Preheat oven to 375° F.
2. Lightly coat 9 x 9-inch baking pan (or casserole dish) with spray. Set aside.
3. Combine Neufchatel cheese and 1 tsp. garlic powder in a small bowl; mix well.
4. Place slices of ham individually on your work surface. Top each with a slice of Swiss cheese. Spread Neufchatel cheese mixture evenly on each slice of Swiss cheese. Roll lengthwise. Place in freezer until ready to use.
5. Combine bread crumbs, salt, remaining ¼ tsp. garlic powder, pepper, and onion powder in a small bowl; mix well. Transfer to a plate. Set aside.
6. To stuff chicken, slice chicken breasts along the long side, about ¾ way through; do not cut all the way through. Chicken will open like a book. Place one ham roll inside each chicken breast. Secure with a toothpick. Repeat with remaining chicken breasts. Set aside.
7. Place eggs in a shallow dish. Dip each chicken breast in eggs, completely coating, then bread crumbs; coating each evenly on all sides. Place chicken in prepared pan. Remove toothpicks.
8. Bake for 25 to 30 minutes, or until chicken is no longer pink in the middle and juices run clear.

By:  Beachbody

Container Equivalents:  1 1/2 Yellow, 1 Red, 1 Blue

6 Yoga Poses for a Better Butt

A great booty is the new black! Nowadays, the butt has taken on celebrity status as the one part of the body we all want to lift, shape, tighten and tone. Not only does a head-turning posterior round out (pun intended) the perfect fit physique, it also helps our body come into balance practically, by assisting in posture and reducing pain in the low back.

By far the largest group of muscles in our body, our gluteals and hamstrings are responsible for pelvic stabilization as well as strength and mobility in the hips. Properly trained, these powerful back body muscles help keep tension out of our low back and joints by improving our functional movement and optimally balancing our body weight. In addition, we all know that when we build lean muscle mass, we increase our resting metabolic rate. Strategically working our body’s biggest muscle group can accelerate fat burning and actually help us keep weight off. So let’s start building that booty!

Here’s the basic anatomy 411: Our gluteals are comprised of 3 main muscles: The gluteus maximus (which makes up the muscular bulk of our seat, and has the potential to be the most powerful muscle in the human body) and the gluteus medius and minimus, which are responsible for adduction and abduction of the hips.

When well toned, these three muscles can improve mobility, rotation and extension in the hip, while also preventing imbalances that would otherwise strain our joints. In addition to injury prevention and improved functional movement (standing, sitting, walking, heavy lifting, etc.), strong well toned gluteals can help bring our entire body into balance.

Yoga is a wonderful way to tone and shape all the gluteal muscles without using any weights, equipment or machines. Since yoga uses our own body weight to build muscle, it can be an effective way to shape your booty with a low risk of injury. Below are my tried-and-true moves to help lift and round your seat, while strengthening the hips and improving flexibility.

Here Are 6 Yoga Poses for a Better Booty:

1) Hands and Knees with Leg Lifts

Come to your hands and knees and pull your belly button in to engage the core and support the lower back. Keeping your hips square, lift your right leg until it is parallel to the ground. If you feel balanced, reach the left arm forward to further challenge the core. From here, round the back, draw in the right knee toward your chest and bend your left elbow to tap the right knee. This crunch works your core, and as you re-extend the arm and leg out, you strengthen the larger gluteal muscle (gluteus maximus).

Inhale as you reach out and exhale as you crunch the abdominals, keeping the hips steady and parallel to the ground. Repeat this 5-10 times on the right side, and then repeat the exercise on the left. Feel the burn and enjoy the natural butt lift!



2) Downward Dog Split and Hip Circles

From downward facing dog, keep the hips square to the ground as you extend your right leg up and back. The height of your leg is irrelevant, and that flexibility will come with time and practice. For now, as you breathe, focus on your gluteal lift, as you defy gravity with that lifted leg. Hold for 5-10 breaths here, then bend your right knee and lift it to the side, opening up the hip.

If you feel balanced, add some hip circles by rotating the knee in a circular motion. This rotation of the hip engages the smaller gluteal muscles (gluteus medius and minimus). Make 5-10 large circles with the right knee then repeat on the other side. After a few weeks of daily practice, your hips will be feeling stronger and more flexible!



3) Crescent Warrior

From downward dog, step the right foot forward between the thumbs and lift the torso up either extending the arms toward the ceiling or bringing your hands together at your chest. Be sure to keep the front knee bent and safely supported directly above the ankle. When we first practice crescent, we want to keep a slight bend in the back knee. You want to lengthen the lower back and feel the front hip bones tilt slightly upward, so you can engage your core, and help create a safe and stable posture.

Once this pelvic alignment is in place, you can work on possibly extending the back leg straight. This crescent pose will strengthen the gluteus maximus of the back leg, and the outer hip and seat of the front leg as well. Hold crescent for 5-10 breaths, and repeat on the left. If you’re wanting a bit more intensity, add a twist to this pose. If your right leg is in front bring your palms together, twist your upper body to the right and press your left tricep onto the outer edge of your right leg.



4) Warrior 3

This classic balancing pose is fantastically effective for seat work, as you will be engaging the outer hip muscles of the standing leg (gluteus medius and minimus) as well as the strong gluteal and hamstring muscles of the lifting leg. From crescent warrior, hinge forward and place your weight on to your front foot as you lift the back leg off the mat, keeping the hips square. Your neck, heart and back leg are as close to parallel to the ground as you can. Your hands come to two blocks that are just under your shoulders. This will help you stabilize, and from there, as you gain strength and balance, you can begin to bring the hands to the heart, or wide like airplane arms. Take 5-10 breaths in this pose.

On each inhale, focus on engaging the muscles of your butt by energizing and straightening the lifting leg. On each exhale, focus on engaging your core connection and lengthening your lower back. Repeat on the other side. Remember: both legs are working in this pose, so don’t be alarmed if you feel the side gluteal muscles of your standing leg burning as much as your lifted leg.



5) Chair Pose

Chair pose is the yoga version of a traditional squat. From a standing position, draw the hips back and down to knee level, while shifting your weight into your heels, and lengthening your tailbone toward the mat. This pose will engage your powerful hamstrings as well as your gluteals. To add a fun gluteal challenge, find chair pose – then press the leg up and back to warrior 3, then back to chair, then repeat this motion on the other side, returning to chair between each warrior 3. Try this 3-4 times per leg for a deep derriere burn!



6) Locust Pose

This is a fantastic posture for strengthening the entire back body, head to toe. Lie down on your belly in a prone position with your arms down by your sides. Begin by lengthening the tailbone toward your heels so there is no compression in the lumbar region. Using the muscles of the middle and upper back, lift your shoulders, arms and torso off the mat, keeping the back of the neck in alignment with the rest of the spine. Then, keeping the legs relatively straight, lift the legs off the floor, engaging the gluteals and hamstrings. Focus on using the base of the butt (gluteus maximus) to lift the legs rather than the muscles of the low back. Hold this elevation for 5 breaths, extending the legs energetically and feeling the strength in your seat and hamstrings. Repeat 3 times, going for more length and elevation with each round.



By:  Beachbody

BBQ Chicken Flatbread Pizza

Psst…if you’re gluten free – use this cauliflower crust!

BBQ Chicken Flatbread Pizza



Prep time
15 mins
Cook time
8 mins
Total time
23 mins
Serves: 4 servings, ½ flatbread each

Ingredients:
2 whole wheat flatbreads (or 6½-inch whole wheat pitas)
½ cup barbecue sauce, reduced-sugar
1½ cups shredded cooked chicken breast
½ cup canned black beans, drained, rinsed
½ cup corn kernels
½ medium red onion, chopped
½ cup shredded cheddar cheese
¼ cup finely chopped fresh cilantro
1 Tbsp. fresh lime juice

Instructions:

1. Preheat oven to 350º F.
2. Place flatbreads on a large baking sheet.
3. Spread barbecue sauce evenly on flatbreads.
4. Top flatbreads evenly with chicken, black beans, corn, onion, and cheese.
5. Bake for 5 to 8 minutes, or until cheese is melted.
6. Top evenly with cilantro and drizzle with lime juice. Serve immediately.

By:  Beachbody

Container Equivalents:  2 Yellow, 1 Red, 1/2 Blue

Recipe tip:

Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.

Or, use this yummy, healthy smoky barbecue sauce!

Lemon Garlic Chicken Thighs

Prep time
1 hour 40 mins
Cook time
30 mins
Total time
2 hours 10 mins

Ingredients:
½ cup fresh lemon juice
¼ cup raw honey (or pure maple syrup)
1 Tbsp. Worcestershire sauce
6 cloves garlic, finely chopped
2 lbs. raw chicken thighs, boneless, skinless (about 8 thighs)
Nonstick cooking spray
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
Lemon wedges (for garnish; optional)
Fresh parsley sprigs (for garnish; optional)

Instructions:

1. Combine lemon juice, honey, Worcestershire sauce, and garlic in a nonreactive dish. Add chicken; cover and marinate, in refrigerator, for 1 hour, turning occasionally.
2. Preheat oven to 425° F.
3. Remove chicken from dish, reserving marinade. Arrange in a shallow baking pan lightly coated with spray.
4. Pour reserved marinade over chicken. Season with salt and pepper.
5. Bake, basting the first 20 minutes with marinade, for 20 to 30 minutes, or until chicken is no longer pink in the middle and juices run clear. Discard any leftover marinade.
6. Garnish with lemon wedges and parsley if desired.

By:  Beachbody

Container Equivalents:  1/2 Yellow, 1 Red

The Benefits of a Strong Core

Punching, kicking, bobbing, and weaving all require a strong core to really deliver power — but those moves — all found in the upcoming CORE DE FORCE, will also sculpt it.

Why Do You Need a Strong Core?

The core isn’t made of just the glamour muscles. The abs (and obliques) are one part, but your back muscles and the muscles around the pelvis are also part of your core and they are just as — if not more — important when it comes to power and strength. Think of it this way: A strong core is more substance and less superficiality…more functional Spock, and less Captain Kirk bravado. Those visible abs are just the icing on the cake.

There are many benefits to having a strong core. It holds you up. According to Nadya Swedan, M.D., a physical medicine and rehabilitation specialist in New York City, a strong core can improve your posture and may help ward off aches and injuries, especially back pain. Many neck, shoulder, hip, knee and even foot problems can be traced back to your core as well.

How a Strong Core Also Helps Your Workouts

If you walk, run, cycle, do barre workouts, or push play on any of Beachbody programs, a strong core can also help you stay balanced and coordinated. The gluteus medius plays a large part in this as its a key part of the core and the body’s primary hip stabilizer. You activate it anytime you trying and balance on one leg.

It’s also responsible for how well your body transfers force between your legs and arms. Think pitching, swinging, kicking and punching.

“A lot of our power and strength comes from the core,” says Joel Freeman, co-creator and star of CORE DE FORCE, which includes elements of mixed martial arts (MMA). “You can’t throw a punch — a good one, at least —without true core strength,” he says. Nor Freeman explains will you be able to maximize your balance and coordination and master weight shifts and direction changes without it, he says.

Ready to start building a strong core? Here are two moves from CORE DE FORCE that can help. “You can do these exercises no matter where you are within your training regimen,” says Freeman. “They work your body from the inside out, from the deepest local stabilizers around the spine.”Do them at your own pace and you’ll feel how important a strong core is to stabilizing the body and how important it is to strength and power.

Two CORE DE FORCE Moves to Help Sculpt a Strong Core

1. Horizontal Leg Check

Get in plank position on your toes and forearms, elbows aligned under shoulders. Keeping your abs pulled in, back flat and your hips still (don’t let them tilt from side to side). Lift your right leg and draw your knee horizontally toward your right elbow. Switch legs and repeat. Alternate sides for 1 minute.



2. Rear Push Kick, Front Push Kick, Shuffle Back

Starting in your dominant fight stance with your hands protecting your chin, drive your rear knee up and push your hips forward as you kick out in front of you, and let your foot land in front of you. Repeat this same motion with your opposite leg. Then push off the ball of your front foot to shuffle back, keeping distance between your feet. Repeat for one minute.

By:  Beachbody