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September Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron

2 Minute Egg Omelet in a mug


  • cooking spray

  • 2 eggs

  • 1 tablespoon diced roasted red peppers

  • ¼ cup spinach

  • 1 tablespoon feta cheese

  • 1 teaspoon sliced green onions

  • pepper to taste


  1. Spray inside of coffee mug with cooking spray

  2. Add eggs to cup, using a fork, mix until the yokes are combined

  3. Add in roasted red pepper, spinach, feta cheese, green onions, and pepper to taste

  4. Gently stir together

  5. Place coffee mug in the microwave and cook on high for 1 minute and 30 seconds

  6. Remove the mug and let sit for 1 minute

  7. Devour

    Nutrition Information

    Serving size: 1
    Calories: 187
    Fat: 13 g
    Carbohydrates: 3 g
    Sugar: 2 g
    Sodium: 317 mg
    Protein: 14 g
    Cholesterol: 431 mg


    Hip flexor stretch

    Your hip flexors, which allow you to lift your knees and flex at the waist, are located on your upper thighs, just below your hipbones. To stretch your hip flexors:

    Kneel on your right knee, cushioning your kneecap with a folded towel.

    Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability.

    Place your right hand on your right hip to avoid bending at the waist. Keep your back straight and abdominal muscles tight.

    Lean forward, shifting more body weight onto your front leg. You'll feel a stretch in your right thigh.

    Hold for about 30 seconds.

    Switch legs and repeat.