Happy Friday, readers!
WOD
Superset High step ups with Decline sit ups
3 sets of 10 for step ups and 20 for the sit ups
Rest as needed but as little as possible. Then...
Triset Kettleball swings, Box jumps, and V-ups
5 sets of 10 reps each
Rest as needed but as little as possible.
February 4, 2011
February 3, 2011
Work Out of the (Thurs) Day
Sometimes there isn't much commentary for a WOD. Such is the case today.
WOD
Superset Dumbbell sumo lifts with Dumbbell bent over reverse flys
Keep the weight consistent through 4 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Superset Barbell thrusters with Hanging knees-to-elbows (K2E)
Keep the weight consistent through 4 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Triset Lying Reaching crunches with (15 reps),
Alternating twisting sit-ups and (10 reps on each side), and
Seated Russian twists (20 reps on each side).
Complete 3 sets; rest as needed but as little as possible. Then...
2 sets of 100 double unders with the jump rope
Finish with extensive stretching
WOD
Superset Dumbbell sumo lifts with Dumbbell bent over reverse flys
Keep the weight consistent through 4 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Superset Barbell thrusters with Hanging knees-to-elbows (K2E)
Keep the weight consistent through 4 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Triset Lying Reaching crunches with (15 reps),
Alternating twisting sit-ups and (10 reps on each side), and
Seated Russian twists (20 reps on each side).
Complete 3 sets; rest as needed but as little as possible. Then...
2 sets of 100 double unders with the jump rope
Finish with extensive stretching
February 2, 2011
Roasted Root Vegetables
This dish is the ultimate food cure for the winter blues. It's hot, colorful and is just right next to almost anything (salad, check! slab of meat, check!). The starches in these vegetables turn so sugary sweet - we are sure you'll love it. Oh, and it is easy too. While this recipe is for root vegetables, feel free to add in any other roasted veggies you enjoy, like: broccoli, asparagus or cauliflower; just make sure to cut them into similarly sized pieces, keeping in mind they will cook faster - so if they are a little bit bigger, that's okay.
Enjoy!
Roasted Root Vegetables
6 red new potatoes
2 medium sweet potatoes
4 carrots
3 large parsnips
3 medium raw beets
1 large head of garlic, separated and peeled into cloves
4 T extra virgin olive oil
2 t rosemary
2 t thyme
Sea salt and pepper to taste
Preheat oven to 400 degrees. Cut all vegetables into roughly 1 inch cubes.
Place all vegetables with the garlic cloves into a large baking dish and drizzle the olive oil over top and toss to coat evenly. Be sure not to over crowd the pan.
Sprinkle on the rosemary, thyme, sea salt and pepper.
Place, uncovered, in the oven and bake for 45-60 minutes, turning every 15 minutes. Vegetables will be tender and evenly browned.
Serves 6
Work Out of the (Wednes) Day
If we're really being honest, today's shoveling snow could almost count as our work out of the day. But, that isn't very inspiring, is it? So, here is an actual gym workout for those of us who don't count chores as exercise.
WOD
Super-set Barbell squat with Dumbbell stiff-legged deadlifts
Pyramid up the weight through 6 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Straight-set Barbell front-squats
Pyramid up the weight through 4 sets of 8-10 reps each
Rest as needed but as little as possible.
Finish with extensive stretching.
WOD
Super-set Barbell squat with Dumbbell stiff-legged deadlifts
Pyramid up the weight through 6 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Straight-set Barbell front-squats
Pyramid up the weight through 4 sets of 8-10 reps each
Rest as needed but as little as possible.
Finish with extensive stretching.
February 1, 2011
Work Out of the Day (WOD)
It is finally happening - we will now be posting our workouts of the day! Below, please take a peek at the workout your trainers put themself through. Some days we (Josh & Tim) work out together, and other days we work out seperately. It all depends on when our breaks line up in our schedule.
WOD
Super-set Barbell flat bench press with Barbell bent-over row
Pyramid up the weight through 7 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Super-set Dumbell incline bench press with Kiping pull-ups
Use the same weight through 3 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Super-set Decline reaching sit-ups with Decline leg raises
3 sets of 10 reps each
Rest as needed but as little as possible. Then...
Jumprope double-unders
100 count completed as fast as possible
Finish with extensive stretching
WOD
Super-set Barbell flat bench press with Barbell bent-over row
Pyramid up the weight through 7 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Super-set Dumbell incline bench press with Kiping pull-ups
Use the same weight through 3 sets of 8-10 reps each
Rest as needed but as little as possible. Then...
Super-set Decline reaching sit-ups with Decline leg raises
3 sets of 10 reps each
Rest as needed but as little as possible. Then...
Jumprope double-unders
100 count completed as fast as possible
Finish with extensive stretching
January 26, 2011
Stuffed Acorn Squash
Recently, a client brought in a favorite recipe looking to have it adapted to be made more healthfully. By switching out a few ingredients for lower calorie ones, and changing the portion size a bit, the recipe was transformed. The original recipe had an estimated 805 calories with 28 grams of fat and 118 grams of carbohydrates. The adapted recipe is still carb heavy with 84 grams, but that can be expected from a meal of squash. The calorie count now rests at approximately 425 with 5 grams of fat. The protein count took a hit, and is now only 17 grams, but most don't look to squash for their protein now, do they?
Enjoy!
Enjoy!
Stuffed Acorn Squash
Adapted from a client’s recipe
2 large acorn squash
1⁄2 sweet onion, chopped
4 oz. crimini mushrooms, chopped
3⁄4 C low-fat ricotta cheese
4 wedges Laughing Cow light cheese
Egg whites from 2 eggs
3 packed cups fresh spinach, chopped
Sea salt and pepper to taste
Pinch of nutmeg
2 slices whole grain bread, toasted dark
Preheat oven to 375 degrees.
Cut both squash in half and scoop out the seeds and discard.
Mix together all remaining ingredients, except for the toast.
Turn toast into breadcrumbs by mixing in a food processor.
Spoon 1⁄4 of the cheese and vegetable mixture into each half of squash. Top with 1⁄4 of the breadcrumbs.
Bake the filled squash in a shallow cooking dish for about 1 hour, or until a fork easily pierces the skin.
Serve immediately.
Serves 4.
January 19, 2011
(Vegetarian) Quick Chili
We heard the collective groans from the carnivores, but we want you to give this a try. This is carnivore approved! For those of you prepping for a Super Bowl party, this is a guilt-free recipe and we’re sure you won’t miss the beef. Plus, it is just more than 300 calories per serving, so you can fill up on something healthy (lots of fiber plus 22 grams of protein) and not indulge in as many fatty Super Bowl snacks. This is also a great pick for those who observe Meatless Monday (yes, that’s a real thing) or abstain from meat on Fridays – really, it’s for anyone trying to eat healthier.
Enjoy!
(Vegetarian) Quick Chili
1 cup celery, chopped
1 cup onion, chopped
1 bell pepper, chopped
down on sodium
1 can diced tomatoes
2 cans of your favorite beans (kidney, black,
pinto, etc).
pinto, etc).
1 can crushed tomatoes
2 cups water
Sautee vegetables in oil, in a large pot. Add remaining ingredients and heat through. To make it extra spicy try a can of chipotle in adobo.
Serves 4-6.
Now, we know that adding extras to top off chili is a common practice. So, go bonkers with the fresh diced tomatoes, onions and bell peppers. But, when it comes to sour cream, shredded cheese and oyster crackers, we have a few suggestions…
First, try Greek yogurt instead of sour cream. It is healthier and contains more protein. Next, if you must have shredded cheese, for the love of exercise, measure it out and don’t blindly throw in a handful. Just a pinch will make it stringy. And, commit to omit the crackers. This recipe is already chock full of healthy carbohydrates and fiber, no need to add extra calories with white flour.
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