Saturday, January 10, 2015

FitNut of the Week: Workout of the Week - Short & Intense Strength Routine, Recipes of the Week, Equipment & Supplements of the Week

FitNut of the week - Fitness and Nutrition Advice for the Week of January 11th

Workout of the Week:
I found this one from Kellie Davis who works with Bret Contreras (my favorite!).
She mostly uses a barbell, but you could use your HIIT bar, Kettlebells, Dumbbells, or
a Sandbag easily in its place.
It is a full body strength workout - short and intense. You can watch the video here:

Here are the exercises:

Front Box Squat 3 x 5-8 reps
One Arm Kettlebell jerk 3 x 5-8 reps
Deficit Deadlift 3 x 8-10 reps
Floor Press 2 x 12-15 reps
Hip Thrusters 2 x 12-15 reps

You could stop there or follow it up with a round of one of Lisa's or Zuzka's workouts as a cash out.
Kellie's workout is meant to be short and intense. Use heavy enough weight that the workout is HARD.

Here is a yummy dessert for adults!
1 frozen banana
1 cup ice cubes
1 cup milk of choice
1 TSBP unsweetened cocoa powder
Dash of cinnamon
1/4 tsp of Vanilla Extract
small handful of dark chocolate chips
BLEND and eat like ice cream
Can add in some protein powder and makes a great pre or post workout snack.

Recipe for Kids:
Since it is FREEZING here, I thought I'd tell you about the hot cocoa I make for my kids sometimes.
You can sneak in zucchini - yep, that's right - zucchini!
Take one small zucchini, peel it, cut into small pieces and blend with a 1/2 cup of HOT water in a blender until super smooth.
Now add 2 cups of milk of choice - heat it first.
Add in 2 TBSP of unsweetened cocoa powder.
Add in 1 TSBP of Stevia and 1 TBSP of 100% maple syrup
Lastly add in 1/4 tsp of vanilla extract.
Blend thoroughly. Drink!

Equipment of the Week:
Your choice! HIIT Bar and Weights, Kettlebells, Sandbag

Supplement of the Week:
Creatine - GREAT for women who hit their workouts hard.
Read about it here:

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