Fitness Friday: Quick warm-up and beet salad

I realize I owe you a Fitness Friday - so here it is!

Since I wasn't working Friday, and then we were all sick over the weekend, I didn't keep up with my fitness posts.

Here's something new to try this week.

Quick warm-up exercise

These exercises prepare your body for a workout, so they are meant to be done prior to jogging or power-walking. But, they can also be used in a pinch to wake up your body.

Move 1: Jumping jacks: There is no better way to kickstart your day than with a few jumping jacks. Today, let's start with 10.

Move 2: Crossover jumping jacks. Instead of the traditional jumping jacks, this time do 10 reps of crossovers. Start standing with feet together and arms at side, then jump legs out so feet are shoulder-width while crossing arms parallel to your body, one crossing over top of the other. Repeat switching which arm is on top.

Move 3: Core rotations. Stand with feet shoulder-width apart and arms in front of your body with palms touching. Rotate your middle to the left, raising arms over left shoulder. Then switch and rotate to the right, really feeling the motion in your core. Repeat 10 times.

Move 4: Row with L raise. Standing with feet shoulder-width apart, bend your body at the waist, so you are looking at the floor. Make fists and hold arms straight down toward the floor. Then lift arms at your elbows so they are at 90 degree angles. Finish by raising your forearms toward the ceiling and hold. Repeat 10 times.

Now that you are warmed up, it's time for that power walk! Afterward warm up your body and your tastebuds with this delicious recipe.

Roasted Butternut Squash and Beet Salad with Queso Cojita

You will need:

4 - 6 small beets, scrubbed and trimmed

1 tablespoon olive oil

1 butternut squash (1 to 1-1/2 pounds) or 1-pound wedge calabaza squash (available in Mexican markets)

1 recipe Marinated Red Onion Vinaigrette

8 cups mixed baby salad greens or torn mixed greens

1 1/2 ounces Cotija or Parmigiano-Reggiano cheese, coarsely shredded (1/3 cup)

1/4 cup pumpkin seeds (pepitas), toasted

Instructions:

1. Preheat oven to 425 degrees. Brush beets with oil. Wrap in foil. Place foil packet directly on oven rack; roast for 45 to 60 minutes or until beets are tender.

2. Peel squash; halve butternut squash and remove seeds. Cut squash into 1-inch pieces. Arrange pieces in a 13x9x2-inch baking pan. Roast squash alongside the beets for 15 minutes. Drizzle 2 tablespoons of the Marinated Red Onion Vinaigrette over squash; toss to coat. Roast for 5 to 10 minutes more or until tender. Slightly cool squash and beets. Peel beets and cut into bite-size cubes. Place beets in a medium bowl and drizzle with another 1 tablespoon of the vinaigrette; set beets and squash aside.

3. In a large bowl toss salad greens with the remaining vinaigrette. Divide greens among six to eight salad plates. Arrange beets and squash on top of salads. Sprinkle with cheese and pumpkin seeds. Serve immediately.

Marinated Red Onion Vinaigrette

Yield: Makes about 3/4 cup dressing.

You will need:

1/3 cup very thinly sliced red onion, cut into 1-inch pieces

1/3 cup apple cider vinegar

1/4 cup pumpkin seed oil, toasted sesame oil, or olive oil

2 tablespoons honey

dash of salt

Instructions:

In a screw-top jar combine red onion, cider vinegar, oil, honey, and a dash salt. Cover and shake well to combine. Refrigerate for at least 30 minutes or up to 4 days.

Have a great week droolers!