Healthy Advice for the Week of September 14th

FOR THE WEEK OF September 14!

Until the day I can actually video the workouts I will list them instead. If you need an explanation of any of the exercises, go to fitnessblender.com, nerdfitness.com or for any lower body exercises the best place is to look is Bret Contreras's YouTube channel.

NOTE: (Not all exercises are suitable for everyone and this or any other exercise program may result in injury To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this blog.)

(Yes, I have provided some affiliate links if you are interested, otherwise let us know what you use from home)! :)

WORKOUT OF THE WEEK:

Be sure to warm up first. This is a fun playground workout! You can certainly do this workout inside as well. It is also a challenge workout. Do this workout once a week for the next 5 weeks and see if you can improve.

Part #1:

Sprint for 15 seconds (or do high knees)

Walk back to starting place (or slow march in place for 60 seconds)

Perform 10 pushups - pick a variation that is challenging for you (i.e. 1 leg, clapping, dive bombers, spidermans, etc)

Repeat for a total of 5 rounds

Part #2:

  Using the monkey bars (or a pull up bar or broomstick between chairs at home) do 5 pull ups - pick a variation that is challenging for you (i.e. assisted, inverted rows, negatives)

Then do 20 box jumps - jumping up onto a park bench or whatever you want to use at home

(if you are not a jumper, do 10 step ups on each side)

Repeat for a total of 5 Rounds for time

Part #3

Using the monkey bars again (or your home variation of a pull up bar) perform hanging knee raises, knees to elbows or toes to bar - whichever you can do 5 reps of with good form

Single Leg Hip Thrusts - 10 each leg
Repeat for a total of 5 Rounds

CHALLENGE:
Each week add 2 push ups to part 1

Each week try and improve your time for part 2

Each week add 2 single leg hip thrusts to each side

COOL DOWN & STRETCH

RECIPE OF THE WEEK for kids and adults alike! 

This recipe is from the Paleo Mom
Chocolate Molten Cake

 Ingredients:

• 4 oz Semi-Sweet or Bittersweet chocolate
• ½ tsp Vanilla Extract
• 1/8 tsp Salt
• 2 Tbsp Sugar/Sucanat (Muscovado Sugar is especially tasty here)
• 1 tsp Coconut Flour
• 2 tsp Cacao Powder
• 2 eggs
• 4 Tbsp extra virgin coconut oil (plus a little more for greasing the ramekins)

1.     Preheat oven to 375F.  Grease four 6oz ramekins with coconut oil.  If you wish to serve these cakes on a plate, you will need to flour as well (use coconut flour, blanched almond flour, or cocoa powder).
2.    In a 4 cup measuring cup or medium microwave-safe bowl, melt chocolate and coconut oil in the microwave on low power.  Stir until smooth and let cool.
3.    In a small bowl, beat eggs, vanilla, salt and sugar with a hand mixer until light and frothy, about five minutes (this can seem like an eternity with a hand mixer, but hang in there because it’s worth it!).
4.    Pour egg mixture over chocolate.  Sift cocoa and coconut flour over the top.  Then gently fold all the ingredients together.
5.    Pour batter into prepared ramekins (they should be filled to within ½” of the top).  Place the ramekins on a baking sheet and place in the oven (you can chill the ramekins for a few hours if you want to make them ahead of time, just make sure you bring them back to room temperature before baking).  Bake for 11-12 minutes.
6.    Remove from oven and serve immediately. Enjoy!

   

SUPPLEMENT OF THE WEEK:

Melatonin
Does anyone have as much trouble sleeping as me? It's awful to be so tired all the time and it can mess with your ability to train, recover and lose weight! This brand id reputable, no fillers, and is under $10. :)

EQUIPMENT OF THE WEEK:

Pull up bar!