Tag Archives: P90X

Italian Grilled Tilapia with Kale and Tomato

Italian Grilled Tilapia with Kale and Tomato

Italian Grilled Tilapia with Kale and Tomato

Make flaky, delicious tilapia in minutes with this easy recipe and save the seasoning blend to use in other recipes for chicken, fish, and vegetables!
Italian Grilled Tilapia with Kale and Tomato

Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 (4-oz.) raw tilapia fillet
½ tsp. Italian Seasoning Blend (recipe below)
Nonstick cooking spray
1 clove garlic, finely chopped
2½ cups chopped fresh kale
1½ cups cherry tomatoes, cut in half (or 2 medium tomatoes, chopped)
1 tsp. extra-virgin olive oil

Preparation:
1. Season both sides of tilapia with Italian seasoning; set aside.
2. Heat large nonstick skillet, lightly coated with spray, over medium heat.
3. Add garlic and kale; cook, stirring frequently, for 1 to 2 minutes.
4. Place tilapia fillet on top of kale mixture; cook, covered, for 1 minute.
5. Gently turn tilapia over. Top with tomatoes; cook for 3 to 4 minutes, or until tilapia is cooked through and flakes easily when tested with a fork.
6. Place kale, tilapia, and tomatoes on a serving plate; drizzle with oil.
Tip: The Italian Seasoning blend can be stored in an airtight container for use in the future.

Italian Seasoning Blend
4 Tbsp. dried parsley, crushed
4 tsp. dried onion flakes
2 tsp. dried basil, crushed
1 tsp. ground oregano
1 tsp. ground thyme
1 tsp. garlic powder
1 tsp. sea salt
¼ tsp. ground black pepper

Preparation:
1. Place all ingredients in a medium bowl; mix well.

 

Nutritional Information (per serving):

Calories: 279
Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 57 mg
Sodium: 195 mg
Carbohydrate: 27 g
Fiber: 6 g
Sugar: 6 g
Protein: 31 g

 

P90X3 Portions (per serving)

1½ carbohydrate
1 protein
1 fat

 

P90X/P90X2 Portions (per serving)

2 vegetables
1 protein
½ fat

 

Body Beast Portions (per serving)

4 vegetables
3 proteins
1 fat



10 Moves to Improve your Basketball Game

10 Moves to Improve Your Basketball Game

10 Moves to Improve Your Basketball Game

By Zack Zeigler @ Beachbody Newsletter

 

Once you’ve mastered basketball’s fundamentals—how to properly dribble, shoot, pass, and trash talk—you can improve your game by fine-tuning the way you train off the court. This exercise collection, courtesy of former basketball coach, veteran baller, and Beachbody’s Director of Fitness Steve Edwards, will increase your stability, stamina, and strength while aiming to keep you off your team’s injured reserve list.


Men Playing Basketball and Man holding a Ball


“When we were creating P90X2®, I went over the training diaries of many NBA® players, and these are movements almost all of those players did,” Edwards says.

Some exercises you’ll recognize from P90X2 and INSANITY®, while others were borrowed from Dr. Marcus Elliott and his team from the P3 Peak Performance Project. Edwards recommends a thorough warm-up before engaging in this workout, and performing one set of each exercise in sequence. When one round becomes a slam-dunk, add another to make it more of a challenge. Also, we promise that’s the last cheesy basketball-related pun.

FRONT SQUAT
A solid base is important if you don’t want to lose your balance every time some lummox hand-checks you. “Along with making your legs, trunk, and lower back strong, front squats will teach your body proper biomechanical alignment,” Edwards explains. “Tall people tend to naturally squat wrong by bending forward instead of sitting deep—and that’s not a strong position. When doing these, only squat down until your knees are at 90 degrees, since that’s the range of a defensive stance.”

How to Do It

  • Grab a pair of dumbbells and stand with your feet slightly wider than shoulder-width apart.
  • Raise the dumbbells upward and rotate your hands so they’re in the same position they’d be for a barbell squat (might require a lower body “kip” [dynamic move to hoist the weight] if you’re using heavy weight).
  • Descend into a squat position while keeping your back straight, your chest upright, your elbows parallel to the floor, and your butt over your heels.
  • Once your knees reach 90 degrees, return to the starting position.
  • Perform 8–15 reps.

LATERAL SKATER 
Breaking news: NBA scouts are not attending your pickup games. So exiting the game without spraining or tearing anything should trump all other concerns. Lateral skaters work the quads, hamstrings, and calves, but they also play a key role in strengthening the entire pelvic girdle, especially the gluteus medius. “The gluteus medius—a small muscle in the butt—helps with hip stabilization and puts your body into a biomechanical alignment that greatly reduces knee and lower-extremity injuries,” he says. No wonder the folks at P3 make them a staple in their basketball-centric workout routines.

How to Do It

  • Stand in an athletic position with your feet close together; bend at the waist with your knees and arms slightly bent.
  • Jump off of your left foot and land on your right foot while keeping your left foot off the ground. The opposite leg from the one you’re launching off of will naturally pendulum across your body.
  • Reverse it (jump off of the right foot and land on the left foot).
  • Perform 6–10 reps total (3–5 each leg) at 100%.

HEEL SLIDE
As Edwards notes in his blog, you’re far more susceptible to non-contact lower-body injuries when hip alignment is askew. Enter the heel slide. The form can be tricky, but perfecting the movement enables you to maintain proper hip alignment. “If the middle of your butt isn’t hurting by the time you’re done, you’re doing it wrong,” Edwards says. The downside: You’ll need adequate wall space, so contemplate taking down the enormous Kurt Rambis portrait to free up some room.

How to Do It

  • This one’s a little complicated, so we’re going to let Steve take it away in this video.
  • Perform 15–20 reps (or 30 seconds) per side.

SIDE PLANK LEG RAISE
In every facet of the game—shooting, defending, sprinting off the court in shame after launching an air ball—you’re using core strength. For side plank leg raises, Edwards suggests raising both the upper leg and arm to provide more stability and to force the hip into place. He also stresses the importance of pointing the toes down on your elevated foot. “Turning the toes downward will strengthen the gluteus medius along with your core,” he reveals. “Pushing the belly button forward will help maintain verticality. When the upper leg hangs out from the body, it most likely means you’re using the back and gluteus maximus muscles (in other words, cheating) instead of the gluteus medius.”

How to Do It

  • Lie on your side, keep your legs straight, and prop yourself up on your arm or elbow.
  • Raise both the upper leg and arm (remember to point that upper toe downward).
  • Hold the position for 30 seconds, then switch sides.

BULGARIAN SQUAT
Bulgarian squats build lower-body muscles. They also provide a reason to thank Bulgaria for contributing something to the world. When paired with split squat jumps (we’ll get to those next), the two exercises team up to both strengthen the legs and enhance explosiveness. “This is a basketball-specific movement that you use in the game,” Edwards explains. “You want your back leg to be about 12 to 18 inches off the ground with your back knee almost touching the ground [like a lunge when you descend]; finding the proper weight and distance to use here will be trial and error.”

How to Do It

  • Grab a pair of dumbbells and put them at your sides with your arms straight, or move them into the same position you would when doing a barbell squat.
  • While you’re in a staggered stance (your left or right foot forward), place the top of your back foot on top of a bench (or a chair, couch arm, or stability ball—whatever’s available or at your comfort level).
  • Perform 8–15 per leg.

SPLIT SQUAT JUMPS
The folks at P3 rely on split squat jumps regularly with their basketball clientele. Why? They enhance explosive power off of one leg, and that’s something players need to snag rebounds, hit jump shots, and execute 360-backflip dunks . . . or layups. “Doing a heavy contraction exercise like the Bulgarian or front squat before a dynamic movement makes the latter move safer,” he explains. “Your muscles are thoroughly warmed up, so it’s much harder to injure yourself. The cool thing is that you also free up something called high-threshold muscle cell motor units that will help you jump higher.”

How to Do It

  • Get into a split stance.
  • Drop into split squat position so your front upper leg is parallel to the floor and your rear knee is almost touching the ground.
  • Jump upward and quickly switch the position of your legs so you land in the opposite stance.
  • Perform a squat and repeat.
  • Perform 6–10 reps total (3–5 each leg) at 100%.

SQUAT HOPS TO WALL SQUAT
“The first thing you do when you’re tired in basketball is start to stand up and lose the position where you are strong and laterally quick,” Edwards says. And if you can’t sink down into a stance and D up, you might as well wear the other team’s jersey. This squat hop to wall squat duo will supply your lower body with strength and stamina. “Go for speed, not distance,” he says. “Move as fast as you can, tapping the feet as quickly as possible. And when you’re done, do a wall squat until failure.”

(Something to consider: If you sweat worse than a broken spigot and you’re doing wall squats at home, Superman a towel over your back to preserve the paint.)

How to Do It

  • Get into a defensive stance (legs bent at 90 degrees, back straight, head up), arms out like you’re guarding someone.
  • Perform 16 jumps rapidly (4 forward, 4 sideways, 4 to the other side, and 4 backward) and repeat it 4 times.
  • Find a wall and get back into your defensive stance with your arms and fingers extended.
  • Stay in that position as long as possible.

FINGERTIP PUSH-UPS
Whether you’re shooting, passing, or giving someone a Dikembe Mutombo finger wag after blocking a shot, your fingers play a crucial role. And they take a serious beating during basketball games. Fingertip push-ups will toughen your digits and boost strength in your upper body and core. “Work up to 25 reps, but aim for 15 or as many as you can do to start,” Edwards suggests. “Do some of them from your knees to build up strength if you need to.”

How to Do It

  • Get into a push-up position (wide- or narrow-grip).
  • Support your body weight with your fingertips instead of your palms.
  • Keep your head, neck, hips, and torso straight, and your back and shoulders stable as you descend.
  • Push up and repeat.
  • Perform up to 25 reps (unless you can do more).

LINE HOPS
Proprioception is an internal mechanism that allows us to do cool things like control our limbs without having to look at them while they work. (That’s how we can drive without the need to stare at our hands and feet.) Trouble is, that can be a detriment with basketball. We remember how to run, jump, and shoot from balling when we were kids, but if we haven’t played in a while our bodies may not be conditioned to carry out those in-game movements without suffering an injury. “Line hops help with neuromuscular patterns,” he explains. “Just jumping on the balls of the feet will help get your body used to [those movements] again, as well as help with speed and quickness.”

How to Do It

  • Tape an “X” onto the floor.
  • Hop quickly over a line, changing direction after every 5 jumps.
  • After 30 jumps, rest 30 seconds and complete another set.

CURL TO OVERHEAD PRESS
Owning a Bieber-esque physique will get you punished in the paint and leave you out of position when you’re hit with a hard screen. In other words, don’t neglect strengthening your upper body. “With this movement, you’re building strength through a squat position, which you spend a lot of time in on the court,” Edwards says.

How to Do It

  • Grab a pair of dumbbells and let them hang at your sides.
  • Perform a squat until your thighs are parallel to the floor.
  • Return to the standing position and do a biceps curl.
  • When the dumbbells reach your shoulders, flip your hands over and press them over your head by thrusting from your hips (called a push-press).
  • Reverse the move, slowly, to the starting position, and repeat.
  • Do 8–15 reps, or until failure.

Got Photos? Send us your pics of you doing these moves to mailbag@teambeachbody.com and we may run them in a future issue!

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Curried Chicken with Couscous

Beachbody Recipe: Curried Chicken with Couscous

Curried Chicken with Couscous

Curried Chicken with Couscous
With a creamy, curry base made from coconut milk, this entree tastes much more decadent than it is.
Total Time: 25 min.
Prep Time: 15 min.
Yield: 8 servings
Ingredients:
2 cups water
2½ cups canned light coconut milk, divided use
1 tsp. salt, divided use
2 cups dry couscous
2 Tbsp. all-purpose flour
2 Tbsp. curry powder
2 lbs. raw chicken breast, boneless, skinless, cut into ½-inch strips or bite-sized pieces
1 Tbsp. coconut oil
3 medium carrots, cut into matchstick-sized pieces
½ cup raisins
½ cup chopped fresh cilantroPreparation:
1. Heat water, ½ cup coconut milk, and ¼ tsp. salt in medium saucepan over medium high heat. Bring to boil. Gradually stir in couscous. Remove from heat. Let stand, covered, for 5 minutes. Remove cover and fluff with a fork.
2. Combine remaining ¾ tsp. salt, flour, and curry powder in a resealable plastic bag. Add chicken, seal the bag, and toss gently to coat.
3. Heat oil in large skillet over medium heat. Add chicken; cook for 5 minutes, or until chicken is no longer pink.
4. Add remaining 2 cups coconut milk, carrots, and raisins. Bring to a boil. Reduce heat to low and gently boil, stirring occasionally, for 7 to 10 minutes, or until chicken is tender.
5. Place ½ cup of couscous in each of 8 serving bowls and top with ¾ cup curried chicken. Garnish each serving with 1 Tbsp. cilantro.Nutritional Information: (per serving)

Calories: 412
Fat: 10g
Saturated Fat: 6g
Cholesterol: 73mg
Sodium: 456mg
Carbs: 47g
Fiber: 4g
Sugars: 8g
Protein: 31g

P90X/P90X2 Portions (per serving)

1 protein
1 carb/grain
½ fat
1 condiment

Body Beast Portions (per serving)

2 starches
3 proteins
2 fats
1 vegetable