INPUT ARTICLE: Article: Lay on your back on an exercise mat. Place your feet on the fitness ball and bend your knees, pulling the ball toward your rear end and stabilizing your body. Hold your body steady and straighten your core by pushing your hips up. When you feel stable, extend your legs and roll the ball away from your body. Then bend your legs again to retract the ball.  If necessary, balance yourself by laying your arms at your side on the mat. Rest your back on the ground between repetitions if necessary. Aim for 4 or more repetitions per set and perform at least 2 sets. Get on your hands and knees on an exercise mat. Place the fitness ball at your feet behind you. Bring your feet up and balance them on the ball in a crouching position, supporting yourself with your hands. Then, extend your legs by rolling the ball back under your feet. Hold your core stable and face the ground as you straighten your legs. Hold the pose for 3 seconds before curling your legs in and rolling the ball toward you again. Perform 4 to 6 repetitions per set and at least 2 sets to work out your quads. Get into quad press position: hands on the ground (as if you’re doing a push up) and both feet extended on the fitness ball behind you. Tilt your body to the right, and lift your left leg off of the fitness ball. Then, use your right leg to roll the ball towards you. Hold for 3 seconds and roll the ball back out by extending your leg.  This can help you build muscle in your weaker leg. Or, switch legs while you’re doing single-leg quad presses. Try 5 reps with 1 leg followed by 5 reps on the second leg. This exercise will also engage and strengthen all your core muscles.

SUMMARY: Do hamstring curls to engage your quads and glutes. Do a quad press to strengthen your quads and glutes. Try doing quad presses with a single leg to double the resistance.


INPUT ARTICLE: Article: Set your oven to high to get your cast iron skillet very hot. This is essential for this method of cooking because the heat from the skillet will finish cooking your meat, not the heat from the stove's burners. Applying butter, oil, or cooking spray will prevent your meat from sticking to the bottom of your skillet, especially if you are using a dry rub. Make sure not to put butter or oil in the skillet for too long while you're preheating because it could burn and make your London Broil inedible. Briefly cook each side of meat, making sure that there is a dark black or brown caramelization on each side. Overcooking the meat in the skillet will make it overly chewy. Create a tent over your cast iron skillet with a large piece of tin foil. The heat from the skillet should finish cooking the meat. Once you wait 5-10 minutes, make sure to test the internal temperature of your London Broil with a meat thermometer.

SUMMARY: Heat you cast iron skillet for three minutes. Apply butter, oil, or spray to your skillet. Cook your meat for three minutes on both sides. Tent your skillet with tin foil and remove it from the heat for 5 minutes. Finished.


INPUT ARTICLE: Article: You can use any jug that can handle the heat of boiling water, such as a ceramic pitcher. You can even use a heat-proof glass measuring cup that holds 4 cups (950 mL) of water.  It's fine if the tails stick out of the water a little bit. Poaching the kippers in a jug is a traditional cooking method. Line the kippers up lengthwise in the jar from top to bottom. They can go at angle if the jug is a bit short. You can also cut the heads and tails off before putting the fish in the jug if the jug is too short. Cover the fish up to the tails at least, though you don't need to cover the tails with water. Place a plate, lid, or piece of aluminum foil on top of the jug to hold the heat in. You can actually do this process at the table, as an impressive way to cook and serve kippers. Kippers will cook fairly quickly. Check them after about 5 minutes to see if they're done. They should flake easily if they're done cooking. Pour off most of the water in the sink, and then gently remove the kippers from the jug. Set them on a warm plate to drain off the rest of their water. You can also gently drain them in a sieve over the sink.  If you're serving the kippers at the table, use a slotted spoon or large tongs to pull the kippers out of the water and drain them. Serve them with a bit of butter on top of each fillet and a squeeze of lemon. You can also use fresh parsley or a dash of apple cider vinegar.

SUMMARY: Find a jug large enough to hold the kippers. Put the kippers in the jug, head side down. Pour in enough boiling water to cover the kippers. Let the fish sit in the water for 5-8 minutes. Drain off the water and serve the kippers.


INPUT ARTICLE: Article: It may happen daily, weekly or even monthly, but whenever it occurs be sure to show up to family meals.  Dinner provides families with the opportunity to share stories, relax and recharge with the goal of developing a sense of who you are as a family.  Don't skip meals in favor of hanging out with your friends. They can wait the extra hour to see you. 3,700 texts a month or 125 per day are sent and received by teenagers. Chances are, a lot of those messages are received while you're at home. Put the phone down, turn off your music and really spend time with your family. Spending time together provides you with better opportunities for sharing quality experiences.  Spending time together helps to foster open dialogue and better communication. The more time you spend together, the easier you’ll find it to converse with your parents. You'll also create some great memories together that you can talk about for years to come.

SUMMARY:
Show up for family meals. Be present. Participate in family activities.