Q: Transfer the spinach to a colander to allow excess water to drain out. Press the spinach into the colander with your hand to remove even more water. Finally, transfer the spinach to the center of a clean tea towel. Roll the spinach in the towel and wring it out to remove the last bit of water. Draining the spinach will prevent the filo dough from becoming soggy. Pour the 2 tablespoons (30 ml) of oil into a large saucepan. Heat the pan over medium heat. When the surface of the oil is shimmering, add the onion. Cook the onion for about 5 minutes, until it’s softened and starting to become translucent. Good oils for cooking the onion include olive, canola, coconut, or vegetable. Stir in the garlic and cook it with the onion for about 15 seconds, until the mixture is fragrant. Then add the spinach and cook the vegetables for another 5 minutes. To use fresh spinach instead of frozen, add the spinach in batches, and cook the mixture until the spinach is dark green and wilted. Transfer the hot spinach mixture to a large mixing bowl. Add the herbs and cheese and stir well to incorporate all the ingredients. Set the mixture aside to cool for about 30 minutes. This will ensure the eggs don’t cook when you add them. You can replace some of the feta with other cheeses, such as ricotta or jack cheese. Crack the eggs into a medium bowl. Whisk the eggs briefly to break up the yolks, and add them to the cooled spinach mixture. Add the pepper, to taste. Mix the filling well to incorporate all the ingredients, and distribute the eggs evenly throughout the mixture. Use a pastry brush to spread a thin layer of olive oil over the bottom and sides of a 9 by 13 inches (23 by 33 cm) baking dish. This will help the filo dough to cook evenly and become crispy without burning. Lay a large piece of parchment paper on a flat surface, like a counter. Unroll the thawed filo dough and place it on the parchment. Cover the filo with a slightly damp tea towel or sheets of paper towel. Never leave the filo uncovered, or it will dry out very quickly. Remove a sheet of filo from the pile and cover the rest with the towel. Place the sheet into the baking dish, slightly off center so the edges overhang the sides of the baking dish. Repeat 5 times, slightly overlapping the filo so the entire bottom and sides of the dish are covered with an even layer of dough. Use the pastry brush to apply a thin and even layer of oil to the filo. Make sure you cover the entire surface of the dough; otherwise, it may dry out during the baking process. Repeat the same process, laying down 6 separate sheets of filo to cover the baking dish with another even layer of dough. When you’ve finished, use the pastry brush to brush the dough with a layer of oil. Pour the filling mixture into the center of the filo-covered baking dish. Use a spoon or spatula to distribute the filling evenly throughout the baking dish. One at a time, fold the overhanging pieces of filo over the filling. When there are no more pieces hanging, cover the top with two sheets of filo. Tuck in the edges down the side of the baking dish. Use a pastry brush to coat the top sheet with a layer of oil. Repeat three more times, so the spanakopita is covered with 8 sheets of filo. Transfer the spanakopita to an oven that’s been preheated to 375 °F (191 °C). Bake the pie until the top is crispy and the filo is golden brown. This will take between 35 and 45 minutes. Remove the spanakopita from the oven, cut into portions, and serve hot.
A: Drain the spinach. Cook the onions. Add the garlic and spinach. Add the parsley, dill, and cheese. Add the eggs and pepper. Oil a baking dish. Roll out the filo dough. Lay down a layer of filo. Brush the filo with oil. Lay down a second layer. Fill the dough. Cover the filling. Bake the spanakopita.

Q: Squats are a great basic exercise to help achieve more defined and toned muscles. This move works a variety of muscle groups and can really help you have defined legs and glutes.   Choose an appropriate weight on a barbell.  Carefully lift the barbell and place it gently on the back of your shoulders right underneath your neck. Squeeze your shoulder blades together so the barbell is resting on your muscles, not on your spine. Stand with your feet slightly wider than hip width apart and toes facing forward.  Begin to squat down as if you were sitting back into a chair.  Squat until your thighs are almost parallel to the floor. Pause at the bottom for one to two seconds.  Slowly push yourself back up to the starting position.  Push through your heels and squeeze your glutes.  This is one repetition.  Repeat as desired. Start with a fairly high weight and do a lower number of repetitions (six to eight) for this exercise.  This exercise should feel very intense for you to be building muscle. Walking lunges are another great exercise that works a variety of leg muscles. In particular, it helps strengthen hips, thighs, and glutes.  Stand with your feet shoulder-width apart and place your hands on your hips, or rest them on the back of your neck. Step forward with one leg and drop your back knee down while bending your front knee.  Lower your body down until your rear knee almost touches the ground.  Make sure your front knee stays over your ankle, not in front of it. Push and pull yourself up back to standing with your front leg.  The muscles used should mainly be from your front leg and glutes. Step forward again with the opposite leg.  Continue "lunge walking" for eight to 10 reps per leg. Any variation of the plank exercise will work your entire core.  This is one of the exercises that work all muscle groups in your core in addition to your upper body and lower body.   Start in a traditional plank position by lying face down on the floor.  Support your body weight on your forearms and toes.  Keep your body perfectly straight by keeping your core engaged and your hips tucked under. Start by bringing your left knee up towards your left elbow and place your left toes on the floor.  Then return your left leg back to the starting position. Repeat on the right side.  Repeat this series for 10 reps per side. Another great exercise that targets your core, bicycle crunches specifically target the front of your abdominal muscles and your obliques (the sides of your abs).  Lie on your back on an exercise mat.  Place your hands behind your head, bring your knees up in the air so they are bent at a 90 degree angle. Start the crunch by bringing your right knee toward your right elbow.  Lift up your shoulders and head off the mat to help you meet your ankle. Alternate sides by switching over to the left leg and left arm. Aim to build up to at least 60 seconds of the crunches. This is a great movement to work a variety of muscles in your arms, back and shoulder.  It's an all-encompassing upper body exercise.  Start by choosing a dumbbell or kettlebell of appropriate weight.  Hold it in one hand at shoulder height with your palm facing forward. Push and press your hand up in the air until your arm is completely straight (but not locked at the elbow joint).  Pause here at the top. Slowly lower your hand back down to shoulder height.  Start by doing two reps per arm, then progress to three reps per arm and end with five reps per arm. Doing an incline bench press helps build mass and strength in the chest and shoulders.   Lay down on an incline bench that is set to about 30 or 45 degrees.  Place your feet flat on the floor for proper form. Lift an appropriate weighted bar with a grasp width that is about shoulder-width apart.  Start with the bar in the air and arms fully extended and locked. Slowly lower down the bar until you are just about an inch or two away from the top of your chin or clavicle bone.  Pause for a moment and then push the weight back up to the top position. To build mass and strength with this exercise, choose a weight on the barbell that is heavy enough to bring on complete muscle fatigue after four to six repetitions.
A:
Squat with added weight. Walk your lunges. Include a Spiderman plank crunch. Do bicycle crunches. Do single arm overhead presses. Bench press on an incline.