Lisa's Fitness Firm

Mindful Movement

Mindful Movement :)

WORKOUT SHOE OR RUNNING SHOE? By Nick Rizzo 1. RUNNING SHOES ARE NOT WORKOUT SHOES. These categories of shoes are drastically different, and for good reason.... Where a workout shoe or crosstrainer can be used for weightlifting, plyometrics, sprints, sports, and everything in-between, a running shoe is designed to help you do the exact same motion of moving forward. Mixing this up can leave you open to potential injuries. So take note of these differences when comparing a running versus workout shoe: Workout shoes can provide mild cushioning, but have a greater focus on support, durability, and movement control for lateral movements. Whereas running shoes typically have a lot of cushioning and support. Running shoes typically are lighter because running requires less overall material and the material used is lighter in comparison to the workout shoes that use heavier and more durable options. In a workout shoe, you want to feel connected to the ground in order to best support proprioception and neuromuscular functioning. Running shoes aim to remove your foot from impacting the ground as much as possible by layers and layers of cushioning. A typical shoe for workouts will have a wider base in order to support the various types of movements while running shoes are slim and narrower. 2. CHEAPER WORKOUT SHOES ARE BETTER. Save your money. Expensive workout shoes aren’t worth it. That’s what one study found after analyzing 323,776 reviews of 336 workout shoes from 20 brands. The general trend is that the more expensive a shoe is, the worse it’s rated. But even at the extremes, the 10 most expensive workout shoes cost 183.05% more than the 10 most affordable ones. Despite costing so much more, the expensive shoes were actually rated 2.3% worse than the cheaper ones. 3. KNOW THE DIFFERENCES BETWEEN BRANDS.THE 20 BRANDS FROM THE SAME STUDY WERE COMPARED AGAINST EACH OTHER AS WELL, COMPARING THE AVERAGE PRICE AND RATINGS OF EACH BRAND OF WORKOUT SHOE. Brands like NoBull, Skechers, Jordan, Inov-8, and Puma are in the top five highest rated brands, making them all great options based upon your specific needs. But, if you are looking to keep the cost low and the ratings high you have to consider Skechers, Puma, Ryka, Reebok, and Avia. 4. HIGH QUALITY SHOES AT A GREAT PRICE. With a clear idea of where the brands stand, here are a few great affordable suggestions for your next pair of workout shoes: Reebok Flexagon Energy Average Price: $55 (Some sizes and colors priced as low as $25!) Rating: 87/100 Skechers Haniger Casspi Average Price: $50 Rating: 89/100 Avia Avi -Verge Average Price: $35 Rating 88/100

EASY TERIYAKI SALMON RICE BOWL Ready to be bowled over? Check out this incredible Japanese-style Teriyaki Salmon Rice Bowl, an easy, healthy and extremely tasty meal. The homemade teriyaki sauce (it’s easy, we promise) is lustrous and lends a sweet and tangy glaze to the tender roasted salmon. Paired with sautéed spinach and creamy avocado, this hearty-yet-healthy salmon is superb. Ingredients:... Honey Teriyaki Sauce 6 tbsp soy sauce 6 tbsp mirin 6 tbsp sake 2 tbsp honey 1 tbsp cornstarch 2 tbsp water 4 (6oz) salmon fillets 2 tsp olive oil 10 oz baby spinach tsp kosher salt tsp freshly ground black pepper 4 cups cooked Jasmine or brown rice 1 large ripe avocado, thinly sliced, for garnish Black sesame seeds, for garnish Green onions, thinly sliced for garnish Directions: 1) For the teriyaki sauce, in a small bowl, whisk soy sauce, mirin, sake and honey. In another small bowl, combine cornstarch and water and mix until smooth. Set aside. Remove 3 tbsp of soy mixture for marinating salmon. Pour remaining soy mixture in a small saucepan. Bring to a boil over medium heat. Whisk in cornstarch mixture and continuously whisk until desired thickness, about 2 minutes. 2) Place salmon fillets in a large reusable plastic bag and add reserved 3 tbsp of soy mixture. Set aside to marinate for 30 minutes. 3) Preheat oven to 400F and line a baking sheet with parchment paper. Remove salmon from marinade and place on prepared baking sheet. Bake for 10 minutes, remove from oven and brush the top of each salmon fillet with a generous amount of teriyaki sauce. Return to oven and bake 3-5 minutes more until fish flakes easily. Remove from oven. 4) While the fish cooks, in a large skillet, heat olive oil over medium-high heat. Add spinach, salt and pepper and toss to coat with olive oil. Cover and cook for 1 minute, uncover, turn heat to high and cook 1 minute more while continuously stirring. Remove from heat. 5) To assemble bowls, place cooked rice in the bottom of each bowl. Divide sautéed spinach between the 4 bowls and lay salmon over spinach. Garnish each bowl with a few slices of avocado, a sprinkling of sesame seeds and green onions. Drizzle remaining teriyaki sauce over finished bowls. Serves 4