Sunday, November 16, 2014

Fit Nut of the Week and Hard 'Core' Abs Strength Workout

FitNUt you ask? Yes, Fitness and Nutrition for the week! 

For the Week Of November 17th

I have a video this week with a sample of each exercise.
If you need an explanation of any of the exercises, go to 
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)! :)

Hard 'core' abs strength workout

Be sure to warm up first.

This video (CLICK HERE) is a sample of each exercise.
I recommend you do this at the end of your workout - 30 seconds each exercise.
Or if you are short on time do 3 rounds for your workout.
If you want this as a full workout, do 5 rounds.

Double Get Up Sit up
(I am using 2 20 lb KB, sorry you can't see my legs, but they are straight and slightly wide)
Single Arm Get Up Sit Up, Right, then Left
(20 lb KB)
Double Racked Kettlebell Sit Up
(2 20 lb KB's)
Plank Row
(20 lb KB)
Over Head Pull
(20 lb KB - locked out arms go straight behind head almost to floor)
Plank Pull 
(35 lb KB)
Overhead Lunges
(2 20 lb KB's)
Squat hold with overhead press
(20 lb KB)
Farmer Walks 
(44 lb KB) 

RECIPE OF THE WEEK for adults:
Crock pot time!
Beef Stew * (or use turkey tips, or omit the meat and double up on veggies for a veggie stew)
1 cup water
3 cups low sodium chicken broth or veggie broth
1 sweet potato peeled and chopped
1 white potato peeled and chopped
1 small yellow onion diced
1 stalk celery diced
1 cup your choice of red spaghetti sauce (I like Rao's)
Add in 1 lb of meat of choice
Cook on low heat in Crock Pot for 6-8 hours

Parsnips Chips
Preheat oven to 400 degrees. 
Slice up with a mandoline slicer

Put 2 tbsp of Coconut Oil melted, 1 tbsp of honey, and dash of cinnamon in a bowl mixed well. 
Pour wet ingredients into a Ziplock bag. 
Put cut up parsnips inside bag as well and shake until well covered.
Put on parchment paper in over for 20 - 30 minutes. (this depends on your oven and how thin you slice them).
Let cool and serve! 


WATER - Drink up!!!! 

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