Fit Nut of the Week, Haley from XRNGFit (Former BR Host), Emily Skye, Plus Zuzka's Body Type Advice
FITness and NUTrition (Fitnut!) of the Week, Feb 8th
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:
Cash out:
Try these exercises back to back.
You can do it as a cash out to your own routine, or make this longer for a full workout:
10 Burpees (WITH a push ups)
10 High Knees (each leg)
10 Mountain Climbers
10 Jump Squats
10 Tricep Push ups
10 Jumping Lunges (each leg)
10 Vups
10 Jumping Jacks
10 Forearm Plank Jacks
10 Side Lunge Hops (each leg)
All bodyweight! 100 rep cash out.
I purposely did one exercise standing and then the next on the floor. :)
If you have something to do pull ups or inverted rows - add 10 of those too.
Supplement of the week:
Juice Plus (click HERE for more info)
The BEST Greens supplement on the market - 100% absorbed by the body - unlike any other one on the market. Made from REAL food, no fillers, gluten free, soy and dairy free, and it's kosher.
Remember - it's FREE for kids. :)
Equipment of the week:
Your choice! What do you need? Kettlebells? A Sand Bag? An Equalizer? A Jungle Gym?
Take a look HERE for the BEST prices!
Do you guys remember Haley - a former BR host and owner of XRNGFit. I did an interview with her about her time with BR and about her new company (if you didn't see the interview, it is here.
I follow her on FB as well as Emily Skye. They are both super gorgeous and have similiar looks to me.
BR just did a post on their FB page about Emily Skye because her muscles were photo-shopped OUT of her picture taken for a magazine. Seriously?!?!?
Anyways, what is with this new eyebrow trend that they both have? I don't think I like it, but I've seen it around magazines and even the nurse at my DR's office has these big triangular overly drawn in brows. LOL. Yuk.
Haley seems au natural to me though meaning no surgeries (but certainly lots of make up. How come I can't where that much make-up and not look ridiculous?!) Emily - who often has some of the nicest and best advice posted on her FB page, looks like a plastic surgeon's dream. I could be WAY off, but her nose, breasts and butt all looks like the work of a surgeon (or maybe just God and she is blessed). It just looks that way to me. I always have a harder time following the advice of people who say - look what I achieved and you can too if you follow me, but then I went and had multiple surgeries because what I was doing wasn't enough.
But that's just the way it comes across to ME. Emily also comes across (as well as Haley) super sweet.
Anyways, Zuzka posted something on her web-site about working out according to your body type. This is some of the sanest advice I have read from her in a while. She points out the differences in people's bodies and how it can affect form, and that not everyone's form is going to look the same, nor is it going to look like hers. SO TRUE!
She asked for people's comments on what we all find difficult due to our body types.
I wrote in saying pistols are super hard with long legs, but eagle pose is not. :)
Tuesday comes the first workout with Chris Tye-Walker with BR. I really think you guys will like his stuff! I'd love to hear what you guys think when BR posts it.
I already had one reader mention she wouldn't do his workouts because he is male. I always liked male trainers better because in the past when I hired them, I needed someone who I felt could be a good spotter and could help me learn pull ups and push ups.
I've only encountered one woman as a trainer who I LOVED because she could lift 2x the weight I could.
I know, I'm being very sexist - sorry!
I am also curious as to what BR is doing the rest of the week.
Chris is doing TWELVE weeks, but only one workout a week, so that's A LOT of down time with nothing from Lisa or anyone for that matter. I hope there is more to come than one workout a week for 12 weeks.
Juice Plus (click HERE for more info)
The BEST Greens supplement on the market - 100% absorbed by the body - unlike any other one on the market. Made from REAL food, no fillers, gluten free, soy and dairy free, and it's kosher.
Remember - it's FREE for kids. :)
FITness and NUTrition (Fitnut!) of the Week, Feb 1st: Cash out Workout - squats and handstands, Diet challenges and more
FitNut (FITness and NUTrition) for the Week Of Feb. 1st
FitNut (FITness and NUTrition) for the Week Of Feb. 1st
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:
This is a short intense workout to do as a cash out (10 minutes) or as a full short workout for 20 minutes.
Be sure to warm up first.
Do the following 2 exercises back to back for the time of your choice.
30 seconds on, 10 seconds rest.
1. Air squats
2. Handstand hops
This video (CLICK HERE) is a sample of the handstand hops.
A simple, but intense workout that works the upper and lower body as well as the abs quite effectively. Enjoy!
So instead of recipes this week, I thought I would add onto our Diet Challenges.
So far we have done a no sugar and more water challenge.
I've been much better with both, but it is a work in progress for me on a daily basis.
A couple of weeks ago I started trying to SIT down for each and every time I eat.
I challenge you to do the same.
Pay attention to what you are eating - no phone, no TV, no computer. \\
I found this SO hard. Mom - I'm hungry, I'm thirsty, I have to go potty, or I'm on my phone or answering emails, etc, etc. Sigh.....
I'm also trying to eat slowly and enjoy every bite.
Want to join me in these challenges? Let me know how you do!
Supplement of the week:
Juice Plus (click HERE for more info)
The BEST Greens supplement on the market - 100% absorbed by the body - unlike any other one on the market. Made from REAL food, no fillers, gluten free, soy and dairy free, and it's kosher.
Remember - it's FREE for kids. :)
Equipment of the week:
Your choice! What do you need? Kettlebells? A Sand Bag? An Equalizer? A Jungle Gym?
Take a look HERE for the BEST prices!
This video (CLICK HERE) is a sample of the handstand hops.
Juice Plus (click HERE for more info)
The BEST Greens supplement on the market - 100% absorbed by the body - unlike any other one on the market. Made from REAL food, no fillers, gluten free, soy and dairy free, and it's kosher.
Remember - it's FREE for kids. :)
Fitness and Nutrition (FitNut!) of the week - January 25th
WORKOUT OF THE WEEK:
I have a 600 rep challenge for your guys.
Do these 5 exercises in the order listed - 5 rounds.
Do 12 reps of each exercise.
Pick a weight (or variation) where 12 reps is challenging.
1. Deadlifts
2. Push-ups
3. Hip Thrusters
4. Inverted Rows
5. Goblet Squat into an overhead press
I'll be doing this workout tomorrow as the following:
Deadlifts: 125 lbs (I will lower the weight if needed as I go through the workout as my grip often gives out on higher reps, but we will see!)
Push-ups: Chest to Floor
Hip Thrusters: 125 lbs with a 30 second iso-hold on the last rep
Goblet Squats into an overhead press: 40 lbs
Inverted rows: using my jungle gym
Recipe of the week:
Zucchini Soup
This is SUPER Yummy.
Take 1/4 to 1/2 cup of your favorite spaghetti sauce and put into blender.
Add 1 TBSP of olive oil.
Chop up one large zucchini and put in blender.
Blend all ingredients until smooth.
Transfer to a pot on the stove.
Add onion powder, chopped basil and grated cheese.
Do not boil - just heat until warm.
Add protein of choice or eat as is!
Recipe of the week - kids:
Healthier Chocolate Chip Cookies
2 1/4 cups Oat Flour
1/4 teaspoon baking soda
1/2 cup Truvia
1/4 cup maple syrup (100%)
1.5 tsp vanilla extract
1 large egg
1/4 coconut oil
1/2 cup applesauce
3/4 cup chocolate chips
Put dry ingredients together in a large bowl and mix.
Put wet ingredients in another bowl and mix until smooth.
Put dry and wet ingredients together and blend again til smooth.
Add in chocolate chips.
Put medium sized scoops of batter on greased cookie sheet and cook 10-12 minutes.
My oldest daughter ate 4 in the blink of an eye. :)
Equipment of the week: Jungle Gym! Great for inverted rows, suspended push-ups, assisted pistols, hamstring curls, and so much more.
Fitness and Nutrition (FitNut!) of the week - January 25th
Supplement of the Week:
Fish OIL - great for balancing out your omega fatty acids, reducing inflammation and lubricating the joints
FITness and NUTrition for the week of January 18th
Workout of the Week:I thought it might be nice to try putting one of Lisa's workout and one of Zuzka's workouts together!
Here are the 2 I recommend:
HIIT Max workout #23 - all weighted Sandbag work
Zuzka's Guns & Pistols #3 - great full body workout (the link is from the old ZGym)
2 rounds #23 then 2 rounds of G&P#3 and you can end with one of Zuzka's power yoga workouts if you wish.
Should be super intense and fun!
Recipes of the week - check out this site for some super tasty recipes. I love finding sites like this!
http://allrecipes.com/Recipes/Healthy-Recipes/Daily.aspx
Equipment of the Week:
Sandbag time!
Supplement of the Week:
Fish OIL - great for balancing out your omega fatty acids, reducing inflammation and lubricating the joints
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:
https://www.youtube.com/watch?v=EU-k9zxbkMs
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.
Recipe:
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:
http://www.fitnessrxwomen.com/nutrition/supplements/the-truth-about-creatine/
FitNUt you ask? Yes, Fitness and Nutrition for the week
For the Week Of January 3rd
HAPPY NEW YEAR!
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:
A Yoga Workout called Core Concentration - It is an hour yoga class by yours truly - it is anAUDIO file (http://youtu.be/mJJZDfehBRs) only, so you do need some knowledge of yoga to follow along. It is not overly challenging, but again you do need some yoga experience.
EQUIPMENT OF THE WEEK:
Jade yoga mat - simply one of the BEST yoga mats out there. Lasts forever, doesn't slip on the floor, and you stay put on the mat.
RECIPE OF THE WEEK for adults:
Zucchini Soup
Take one large Zucchini, chop it up and throw into blender with one egg, 1/4 cup of your favorite pasta sauce, and add in either chopped onion or add in onion powder.
Blend until smooth.
Heat in a pot til warm and EAT.
So easy and so yummy. Add in some chicken for protein too if you wish.
FitNUt you ask? Yes, Fitness and Nutrition for the week
For the Week Of January 3rd
HAPPY NEW YEAR!
For the Week Of January 3rd
HAPPY NEW YEAR!
WORKOUT OF THE WEEK:
EQUIPMENT OF THE WEEK:
Jade yoga mat - simply one of the BEST yoga mats out there. Lasts forever, doesn't slip on the floor, and you stay put on the mat.
RECIPE OF THE WEEK for adults:
Zucchini Soup
Take one large Zucchini, chop it up and throw into blender with one egg, 1/4 cup of your favorite pasta sauce, and add in either chopped onion or add in onion powder.
Blend until smooth.
Heat in a pot til warm and EAT.
So easy and so yummy. Add in some chicken for protein too if you wish.
Take one large Zucchini, chop it up and throw into blender with one egg, 1/4 cup of your favorite pasta sauce, and add in either chopped onion or add in onion powder.
Blend until smooth.
Heat in a pot til warm and EAT.
So easy and so yummy. Add in some chicken for protein too if you wish.
RECIPE OF THE WEEK for kids:
Healthy Peanut Butter Fudge
(You may use Sunbutter instead if there is a nut allergy)
Take 1 cup of chocolate chips (preferrably 70+% cocoa) with 1/4 cup of coconut oil, 1 teaspoon of vanilla extract, 2 TBSP of Peanut butter and melt slowly in a pot.
Add in 2 TBSP of coconut flour and mix well.
Spoon into a small pan and freeze.
Freeze for at least 2 hours. EAT!
Healthy Peanut Butter Fudge
(You may use Sunbutter instead if there is a nut allergy)
Take 1 cup of chocolate chips (preferrably 70+% cocoa) with 1/4 cup of coconut oil, 1 teaspoon of vanilla extract, 2 TBSP of Peanut butter and melt slowly in a pot. Add in 2 TBSP of coconut flour and mix well.
Spoon into a small pan and freeze.
Freeze for at least 2 hours. EAT!
SUPPLEMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
It is the next BEST thing to fruits and veggies. And who couldn't get more fruits and veggies into their diet?
1. ALL of our products are non-GMO.
2. ALL of our products are NSF certified (higher than Organic - tested for yeast, mold, herbicides, pesticides, and all heavy metals, Gluten Free, Dairy Free, Egg Free, Nut Free, Peanut Free, Shellfish Free, and Soy Free (except our 100% water washed fermented non-GMO soy protein powder).
3. ALL of our products are made from food... that is all. We have a Nutritional Label NOT a supplements label. HUGE difference; supplements = NOT REAL FOOD.
4. Ships directly from the company to your door step.
5. Available in 24 countries
6. Includes a variety of 20 - 30 fruits and vegetables to your cells every day!
7. 32 Published Gold Standard Research Studies in top medical journals with continued research.
8. Safe for Pregnancy, Breastfeeding Mothers, and Children. With every 1 adult purchase, you can sponsor a child for FREE!
9. Offers an Organic indoor/outdoor growing system that is soil free and waters itself.
You can get 17 fruits and veggies into your diet EVERY day for $44 a month OR 25+ fruits, veggies and berries for $66 a month. Imagine how much it would cost you if you had to buy that many each and every day? Imagine the difference on your overall health this can have for you! Feel free to contact me for more info. :)
It is the next BEST thing to fruits and veggies. And who couldn't get more fruits and veggies into their diet?
1. ALL of our products are non-GMO.
2. ALL of our products are NSF certified (higher than Organic - tested for yeast, mold, herbicides, pesticides, and all heavy metals, Gluten Free, Dairy Free, Egg Free, Nut Free, Peanut Free, Shellfish Free, and Soy Free (except our 100% water washed fermented non-GMO soy protein powder).
3. ALL of our products are made from food... that is all. We have a Nutritional Label NOT a supplements label. HUGE difference; supplements = NOT REAL FOOD.
4. Ships directly from the company to your door step.
5. Available in 24 countries
6. Includes a variety of 20 - 30 fruits and vegetables to your cells every day!
7. 32 Published Gold Standard Research Studies in top medical journals with continued research.
8. Safe for Pregnancy, Breastfeeding Mothers, and Children. With every 1 adult purchase, you can sponsor a child for FREE!
9. Offers an Organic indoor/outdoor growing system that is soil free and waters itself.
You can get 17 fruits and veggies into your diet EVERY day for $44 a month OR 25+ fruits, veggies and berries for $66 a month. Imagine how much it would cost you if you had to buy that many each and every day? Imagine the difference on your overall health this can have for you! Feel free to contact me for more info. :)
FitNUt you ask? Yes, Fitness and Nutrition for the week!
For the Week Of December 14th
I have a video this week with one round of a short, but intense workout.
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:
Jump rope, Burpee, Pistol Challenge
Be sure to warm up first.
This video (CLICK HERE) is ONE round of the workout.
Perform 50 skips with a jump rope.
Then do 5 Superman Burpees.
Then 5 (assisted) pistols each leg.
Now you can do this as a cash out at the end of your own workout - for 5-10 minutes.
Or you could do this as a full workout 20-25 minutes.
RECIPE OF THE WEEK for adults:
Homemade Guacamole
2 very ripes avocadoes - peel and mash well with fork.
1 diced tomato, diced onion, jalapeno pepper - as much or as little as you like
1 tsp of lime juice
Sea Salt and Black Pepper to taste
Delicious and no chemicals, additives or preservatives!
For the Week Of December 14th
I have a video this week with one round of a short, but intense workout.
This video (CLICK HERE) is ONE round of the workout.
Then do 5 Superman Burpees.
Then 5 (assisted) pistols each leg.
Now you can do this as a cash out at the end of your own workout - for 5-10 minutes.
Or you could do this as a full workout 20-25 minutes.
RECIPE OF THE WEEK for adults:
Homemade Guacamole
2 very ripes avocadoes - peel and mash well with fork.
1 diced tomato, diced onion, jalapeno pepper - as much or as little as you like
1 tsp of lime juiceSea Salt and Black Pepper to taste
Delicious and no chemicals, additives or preservatives!
RECIPE OF THE WEEK for kids:
Peanut Butter Balls
1 cup of organic crunchy peanut butter
2 Tbsp of organic honey
MIX these 2 together very well.
Then melt 6 ounces of dark chocolate (atleast 70%) with 3 ounces of coconut oil.
You can do it in the microwave but be very careful not to burn. If you have a double boiler you can use one of those.
Scoop out the peanut butter honey mixture with an ice cream scooper and place on parchment paper.
I use a kiddos paint brush and dip it into the chocolate mix and paint over the peanut butter so it's nice and thick.
Freeze for at least 2 hours. EAT!
Peanut Butter Balls
1 cup of organic crunchy peanut butter
2 Tbsp of organic honey
MIX these 2 together very well.
Then melt 6 ounces of dark chocolate (atleast 70%) with 3 ounces of coconut oil. You can do it in the microwave but be very careful not to burn. If you have a double boiler you can use one of those.
Scoop out the peanut butter honey mixture with an ice cream scooper and place on parchment paper.
I use a kiddos paint brush and dip it into the chocolate mix and paint over the peanut butter so it's nice and thick.
Freeze for at least 2 hours. EAT!
I use a kiddos paint brush and dip it into the chocolate mix and paint over the peanut butter so it's nice and thick.
Freeze for at least 2 hours. EAT!
EQUIPMENT OF THE WEEK:
Parallette Bars - great for assisted pistols (as well as push-ups, L-sits and leg swings)
SUPPLEMENT OF THE WEEK:
Use it for a moisturizer, Chap Stick, eye makeup remover, hair de-frizzer, as body lotion and even in baking.
EQUIPMENT OF THE WEEK:
Parallette Bars - great for assisted pistols (as well as push-ups, L-sits and leg swings)
SUPPLEMENT OF THE WEEK:
Use it for a moisturizer, Chap Stick, eye makeup remover, hair de-frizzer, as body lotion and even in baking.
For the Week Of December 7th
I have a video this week with one round of HIIT Max Week Workout #32 as a Strength Workout.
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:
HIIT Max Week Workout #32 STRENGTH
Find the original workout here:
http://www.bodyrock.tv/2014/11/07/bodyrock-hiitmax-workout-35-xo-workout/
Be sure to warm up first.
This video (CLICK HERE) is ONE round of the workout.
I changed it up to make it more of a strength workout.
I alternated between doing the cardio or strength option.
Cardio: Log Jumps To Runner starts
I did single leg deadlifts with 2 25lb Kettlebells
Strength: Single Arm Clean & Press ( L&R Alternate )
I did these with a 35 lb Kettlebell
1. Push Up & Twist ( L&R Alternate )
I did these as is.
2. Reverse Lunge – Tricep Dips & Chest Press ( L&R Alternate )
I separated these into TWO movements:
Triple Threat with a KB (bicep curl, overhead press, overhead triceps press, 26 lb KB
and Reverse Lunges, 2 25 lb KB's)
3. Super Girl Push Up & Knee Touch ( L&R Alternate )
I did these as is (I suck at these!!! LOL).
4. Reverse Lunge – Bicep Curl & Hammer Curl ( L&R Alternate )
Again I separated these into TWO movements:
Triple Threat with a KB (bicep curl, overhead press, overhead triceps press, 26 lb KB
and Reverse Lunges, 2 25 lb KB's)
5. Jump Scissors to Squat ( L&R Alternate )
I did these as Goblet Squats with a 35lb KB
6. Reverse Pull Ups To Single Arm Pull Ups
I did these as inverted rows.
This was a hard workout and I loved it. It still is not optimal for strength as I felt a bit rushed by the clock (the 50/10 internals). I would like to do this workout again with 3 rounds, and perform a set number of reps for each exercise and rest as needed. I would use heavier weights on the lunges and squats and do regular pull-ups.
I did 2 rounds. The first round I did weighted push-ups and heavier cleans and presses and I didn't like my form. I had just gotten done teaching a class so I was not fresh. I decided to do Lisa's push-ups and lightened the cleans and presses from 40-35 lbs.
RECIPE OF THE WEEK for adults:
Sweet Potato Hash
Take 2-3 sweet potatoes and peel them.
Use a julienne slicer (most are less than $10!) to get them shredded up into small pieces.
Add 2 TBSP of Coconut Oil into a pan.
Add in the sweet potatoes.
Add dash of salt, onion powder, black pepper and if you like it spicy add some hot sauce or hot pepper.
Cook until browned.
Can add some eggs right on top for some protein.
For the Week Of December 7th
I have a video this week with one round of HIIT Max Week Workout #32 as a Strength Workout.
Find the original workout here:
http://www.bodyrock.tv/2014/11/07/bodyrock-hiitmax-workout-35-xo-workout/
This video (CLICK HERE) is ONE round of the workout.
I changed it up to make it more of a strength workout.
I alternated between doing the cardio or strength option.
I changed it up to make it more of a strength workout.
I alternated between doing the cardio or strength option.
Cardio: Log Jumps To Runner starts
I did single leg deadlifts with 2 25lb Kettlebells
Strength: Single Arm Clean & Press ( L&R Alternate )
I did these with a 35 lb Kettlebell
1. Push Up & Twist ( L&R Alternate )
I did these as is.
2. Reverse Lunge – Tricep Dips & Chest Press ( L&R Alternate )
I separated these into TWO movements:
Triple Threat with a KB (bicep curl, overhead press, overhead triceps press, 26 lb KB
and Reverse Lunges, 2 25 lb KB's)
3. Super Girl Push Up & Knee Touch ( L&R Alternate )
I did these as is (I suck at these!!! LOL).
4. Reverse Lunge – Bicep Curl & Hammer Curl ( L&R Alternate )
Again I separated these into TWO movements:
Triple Threat with a KB (bicep curl, overhead press, overhead triceps press, 26 lb KB
and Reverse Lunges, 2 25 lb KB's)
5. Jump Scissors to Squat ( L&R Alternate )
I did these as Goblet Squats with a 35lb KB
6. Reverse Pull Ups To Single Arm Pull Ups
I did these as inverted rows.
This was a hard workout and I loved it. It still is not optimal for strength as I felt a bit rushed by the clock (the 50/10 internals). I would like to do this workout again with 3 rounds, and perform a set number of reps for each exercise and rest as needed. I would use heavier weights on the lunges and squats and do regular pull-ups.
I did 2 rounds. The first round I did weighted push-ups and heavier cleans and presses and I didn't like my form. I had just gotten done teaching a class so I was not fresh. I decided to do Lisa's push-ups and lightened the cleans and presses from 40-35 lbs.
I did 2 rounds. The first round I did weighted push-ups and heavier cleans and presses and I didn't like my form. I had just gotten done teaching a class so I was not fresh. I decided to do Lisa's push-ups and lightened the cleans and presses from 40-35 lbs.
RECIPE OF THE WEEK for adults:
Sweet Potato Hash
Take 2-3 sweet potatoes and peel them.
Use a julienne slicer (most are less than $10!) to get them shredded up into small pieces.
Add 2 TBSP of Coconut Oil into a pan.
Add in the sweet potatoes.
Add dash of salt, onion powder, black pepper and if you like it spicy add some hot sauce or hot pepper.Cook until browned.
Can add some eggs right on top for some protein.
RECIPE OF THE WEEK for kids:
Popcorn Balls
I found a healthy version and wanted to share. Great fun for kids to make - and eat!
http://healthyeating.sfgate.com/healthy-popcorn-balls-6092.html
Popcorn Balls
I found a healthy version and wanted to share. Great fun for kids to make - and eat!
http://healthyeating.sfgate.com/healthy-popcorn-balls-6092.html
EQUIPMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
Coconut Oil
Use it for a moisturizer, Chap Stick, eye makeup remover, hair de-frizzer, as body lotion and even in baking.
EQUIPMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
Coconut Oil
Use it for a moisturizer, Chap Stick, eye makeup remover, hair de-frizzer, as body lotion and even in baking.
Use it for a moisturizer, Chap Stick, eye makeup remover, hair de-frizzer, as body lotion and even in baking.
For the Week Of November 30th
So this week I am borrowing a yoga video from someone else that I LOVE.
I attempted to video myself this week, but with 2 sick kids, Thanksgiving, and a husband who was out of town for a day, I found myself overwhelmed. I even started to record the workout and the recording kept cr*pping out on me. Sigh.....
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:
Power yoga with Handstands!
You do have to set up an account, but it's free. You can get some pay videos, but this is a good free one to mix with Z's Tabata video today.
This is a 20 minute HARD yoga workout.
Click here for the video and enjoy the yoga fun.
RECIPES OF THE WEEK:
For the Week Of November 30th
So this week I am borrowing a yoga video from someone else that I LOVE.
I attempted to video myself this week, but with 2 sick kids, Thanksgiving, and a husband who was out of town for a day, I found myself overwhelmed. I even started to record the workout and the recording kept cr*pping out on me. Sigh.....
I attempted to video myself this week, but with 2 sick kids, Thanksgiving, and a husband who was out of town for a day, I found myself overwhelmed. I even started to record the workout and the recording kept cr*pping out on me. Sigh.....
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.
You do have to set up an account, but it's free. You can get some pay videos, but this is a good free one to mix with Z's Tabata video today.
Click here for the video and enjoy the yoga fun.
RECIPES OF THE WEEK:
I found an unbelievable web-site with the best recipes.
Check it out:
www.ingredientsofafitchick.com
She has some seriously great recipes.
Some are part of her book that she is trying to sell, but she has TONS of free ones too.
I highly recommend it!
I found an unbelievable web-site with the best recipes.
Check it out:
www.ingredientsofafitchick.com
She has some seriously great recipes.
Some are part of her book that she is trying to sell, but she has TONS of free ones too.
I highly recommend it!
Check it out:
www.ingredientsofafitchick.com
She has some seriously great recipes.
Some are part of her book that she is trying to sell, but she has TONS of free ones too.
I highly recommend it!
EQUIPMENT OF THE WEEK:
Jade yoga mat
These mats are the BEST. You will not slide all over the place - even when sweaty, and the mat stays put on the floor.
SUPPLEMENT OF THE WEEK:
EQUIPMENT OF THE WEEK:
Jade yoga mat
These mats are the BEST. You will not slide all over the place - even when sweaty, and the mat stays put on the floor.
These mats are the BEST. You will not slide all over the place - even when sweaty, and the mat stays put on the floor.
Fit Nut of the Week and Hard 'Core' Abs Strength Workout
FitNUt you ask? Yes, Fitness and Nutrition for the week!
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 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:
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
YUM!
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 fitnessblender.com, nerdfitness.com
or for any lower body exercises the best place is to look is Bret Contreras's YouTube channel.
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)
RECIPE OF THE WEEK for kids:
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!
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!
Fit Nut of the Week - November 10th, Killer Kettlebell Routine - REAL time Video! :)
FitNUt you ask? Yes, Fitness and Nutrition for the week!
For the Week Of November 10th
Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
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:
Full Body Killer Kettlebell Strength Routine
Be sure to warm up first.
Suitcase Deadlift with Kettlebell - 10 reps right side
10 push ups - right arm on KB
Repeat both exercises on the left side
10 Single Leg Deadlifts each side
10 KB Rows leaning on leg each side
Repeat both exercises on the left side
10 Sumo DeadLift High Pulls
10 Bent Over Rows
10 KB Crusher Grip Deadlift
10 Sit Up into Press Ups
***Be SURE to choose a weight that is challenging. This is a strength routine, not a cardio one.
choosing weights that are heavy enough should still leave you huffing and puffing.
I used 44lb and 35 lb KB's. For rounds 2 and 3, I dropped down to 30 then 25 for the sit up press ups - they were killing me! LOL.
RECIPE OF THE WEEK for adults:
Turkey Bologna Roll ups
Take 4 slices of Turkey Bologna
Spread 2 of them with hummus, add carrots and roll it up and EAT
Spread 2 of them with guacamole. add sliced tomatoes and EAT
For the Week Of November 10th
Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
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:
Full Body Killer Kettlebell Strength Routine
Be sure to warm up first.
Suitcase Deadlift with Kettlebell - 10 reps right side
10 push ups - right arm on KB
Repeat both exercises on the left side
10 Single Leg Deadlifts each side
10 KB Rows leaning on leg each side
Repeat both exercises on the left side
10 Sumo DeadLift High Pulls
10 Bent Over Rows
10 Bent Over Rows
10 KB Crusher Grip Deadlift
10 Sit Up into Press Ups
choosing weights that are heavy enough should still leave you huffing and puffing.
I used 44lb and 35 lb KB's. For rounds 2 and 3, I dropped down to 30 then 25 for the sit up press ups - they were killing me! LOL.
RECIPE OF THE WEEK for adults:
Turkey Bologna Roll ups
Spread 2 of them with hummus, add carrots and roll it up and EAT
Spread 2 of them with guacamole. add sliced tomatoes and EAT
RECIPE OF THE WEEK for kids:
Peanut Butter Chocolate Banana Spinach! Pops
Take one ripe banana and cut it in half
Cut the 2 halves down lengthwise and spread organic peanut butter inside like a glue to hold it together
Slide a popsicle stick into the middle
Now - take 1 tbsp of coconut oil, 3 tbsp of unsweetened cocoa powder,
2 packets of stevia and blend well
Add one cup of frozen spinach and 1 tbsp of full fat coconut milk and blend until smooth
Dip the PB banana sticks that you just made into the chocolate mixture
Put on WAX paper and freeze overnight. EAT!
Peanut Butter Chocolate Banana Spinach! Pops
Take one ripe banana and cut it in half
Cut the 2 halves down lengthwise and spread organic peanut butter inside like a glue to hold it together
Slide a popsicle stick into the middle
Now - take 1 tbsp of coconut oil, 3 tbsp of unsweetened cocoa powder,
2 packets of stevia and blend well
Add one cup of frozen spinach and 1 tbsp of full fat coconut milk and blend until smooth
Dip the PB banana sticks that you just made into the chocolate mixture
Put on WAX paper and freeze overnight. EAT!
Cut the 2 halves down lengthwise and spread organic peanut butter inside like a glue to hold it together
Slide a popsicle stick into the middle
Now - take 1 tbsp of coconut oil, 3 tbsp of unsweetened cocoa powder,
2 packets of stevia and blend well
Add one cup of frozen spinach and 1 tbsp of full fat coconut milk and blend until smooth
Dip the PB banana sticks that you just made into the chocolate mixture
Put on WAX paper and freeze overnight. EAT!
EQUIPMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
Coconut Oil
Great to use in when you need to cook at high temperatures as this oil will not break down.
Great for using in baking.
Helps to balance out the omega 3:6 ratio
Great as a make up remover, chap stick, facial moisturizer and hair defrizzer.
Works great on dry skin and eczema.
EQUIPMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
Coconut Oil
Great to use in when you need to cook at high temperatures as this oil will not break down.
Great for using in baking.
Helps to balance out the omega 3:6 ratio
Great as a make up remover, chap stick, facial moisturizer and hair defrizzer.
Works great on dry skin and eczema.
Great to use in when you need to cook at high temperatures as this oil will not break down.
Great for using in baking.
Helps to balance out the omega 3:6 ratio
Great as a make up remover, chap stick, facial moisturizer and hair defrizzer.
Works great on dry skin and eczema.
Fit Nut of the Week with a B*tch Burner of a Workout
FitNUt you ask? Yes, Fitness and Nutrition for the week!
For the Week Of November 3rd
Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
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:
The Little B*tch Burner of a Workout!
Be sure to warm up first.
This video (CLICK HERE) is a sample of the workout. It is a burner to do at the end of your workout - or do it as a whole workout with more rounds.
3 handstand wall walks with leg lift each side
4 1 legged burpees each side (I loved this move from Melissa)
50 Jump Rope Skips (not filmed)
Using Battle Ropes (shown in video and can be purchased HERE) or use your Jungle Gym straps (you can tie them together or your can purchase them HERE)
Perform 30 seconds of plank walks. (KILLER for your arms, chest and abs).You can also do these on a fitness ball if you don't have any kind of ropes, straps and do pikes on abalance ball.
Followed by 5-30 seconds of rope holds. (screaming back, biceps and abs here!)
Again you can use a Jungle Gym or Pull up bar and hold yourself in the top of the pull up position.
3 rounds as a cash out or go for 30 minutes for a longer workout in itself.
I did this at the end of a leg dominant workout as this is mostly core and upper body.
RECIPE OF THE WEEK for adults:
ZUCCHINI BOATS
Take on large zucchini, cut in half and then slice a line down the middle of each half.
Pour in a tsp of olive oil on each side, add onion powder, sea salt, bake at 400 degrees for 20 min.
You can add some RAO spaghetti sauce (best sauce EVER) on top with some sprinkled parm cheese too.
FitNUt you ask? Yes, Fitness and Nutrition for the week!
For the Week Of November 3rd
Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
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:
The Little B*tch Burner of a Workout!
Be sure to warm up first.
This video (CLICK HERE) is a sample of the workout. It is a burner to do at the end of your workout - or do it as a whole workout with more rounds.
3 handstand wall walks with leg lift each side
4 1 legged burpees each side (I loved this move from Melissa)
50 Jump Rope Skips (not filmed)
Using Battle Ropes (shown in video and can be purchased HERE) or use your Jungle Gym straps (you can tie them together or your can purchase them HERE)
Perform 30 seconds of plank walks. (KILLER for your arms, chest and abs).You can also do these on a fitness ball if you don't have any kind of ropes, straps and do pikes on abalance ball.
Followed by 5-30 seconds of rope holds. (screaming back, biceps and abs here!)
Again you can use a Jungle Gym or Pull up bar and hold yourself in the top of the pull up position.
3 rounds as a cash out or go for 30 minutes for a longer workout in itself.
I did this at the end of a leg dominant workout as this is mostly core and upper body.
RECIPE OF THE WEEK for adults:
ZUCCHINI BOATS
Take on large zucchini, cut in half and then slice a line down the middle of each half.
Pour in a tsp of olive oil on each side, add onion powder, sea salt, bake at 400 degrees for 20 min.
You can add some RAO spaghetti sauce (best sauce EVER) on top with some sprinkled parm cheese too.
RECIPE OF THE WEEK for kids:
CANDIED CARROTS
Buy shredded carrots - makes it SO much easier.
Take approximately 2 cups and fry in 2 TSBP Ghee.
When it starts to get a touch browned, add 1 TBSP organic honey and let brown some more.
CANDIED CARROTS
Buy shredded carrots - makes it SO much easier.
Take approximately 2 cups and fry in 2 TSBP Ghee.
When it starts to get a touch browned, add 1 TBSP organic honey and let brown some more.
EQUIPMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
Fish Oil
I just got done reading how many of our diets are deficient in Omega-3's, which can cause a whole host of issues including inflammation and poor recovery from workouts. One way to balance our Omega 6 and Omega 3 intake is with fish oil. I recommend investing in a high quality brand without fillers (cheap ones can also make you burp).
EQUIPMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
Fish Oil
I just got done reading how many of our diets are deficient in Omega-3's, which can cause a whole host of issues including inflammation and poor recovery from workouts. One way to balance our Omega 6 and Omega 3 intake is with fish oil. I recommend investing in a high quality brand without fillers (cheap ones can also make you burp).
I just got done reading how many of our diets are deficient in Omega-3's, which can cause a whole host of issues including inflammation and poor recovery from workouts. One way to balance our Omega 6 and Omega 3 intake is with fish oil. I recommend investing in a high quality brand without fillers (cheap ones can also make you burp).
FitNUt you ask? Yes, Fitness and Nutrition for the week!
October 27th
Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
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.
I just did a sample of each exercise.
It is a core burn out routine to do at the end or part of your own workout.
Do 3- 5 rounds, 30 seconds each exercise with as little rest as possible,
Using the cheapest home piece of equipment ever! Paper plates. :)
Pikes
Hand walks - forward and backwards
Plank position leg in and out slides
Arm slides - alternating left and right
Arm Forward Slides - alternating left and right
Supine Hamstring slides
RECIPE OF THE WEEK for adults:
Chocolate Almond Poached Pears
I can't take credit for this, so check out the link for the recipe. YUM!
October 27th
Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
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.
I just did a sample of each exercise.
It is a core burn out routine to do at the end or part of your own workout.
Do 3- 5 rounds, 30 seconds each exercise with as little rest as possible,
Using the cheapest home piece of equipment ever! Paper plates. :)
Pikes
Hand walks - forward and backwards
Plank position leg in and out slides
Arm slides - alternating left and right
Arm Forward Slides - alternating left and right
Supine Hamstring slides
Do 3- 5 rounds, 30 seconds each exercise with as little rest as possible,
Using the cheapest home piece of equipment ever! Paper plates. :)
Pikes
Hand walks - forward and backwards
Plank position leg in and out slides
Arm slides - alternating left and right
Arm Forward Slides - alternating left and right
Supine Hamstring slides
RECIPE OF THE WEEK for adults:
Chocolate Almond Poached Pears
I can't take credit for this, so check out the link for the recipe. YUM!
RECIPE OF THE WEEK for kids:
Chocolate covered pumpkin seeds!
Perfect for this time of the year
Take 1 large square of 85% cocoa chocolate,
1 tsp coconut oil and melt the 2 together.
Add 1 tsp of coconut flour, pour in seeds and mix til covered.
Chill in fridge for at least 1 hour and then eat.
Chocolate covered pumpkin seeds!
Perfect for this time of the year
Take 1 large square of 85% cocoa chocolate,
1 tsp coconut oil and melt the 2 together.
Add 1 tsp of coconut flour, pour in seeds and mix til covered.
Chill in fridge for at least 1 hour and then eat.
EQUIPMENT OF THE WEEK:
Paper Plates :)
SUPPLEMENT OF THE WEEK:
Fish Oil
I just got done reading how many of our diets are deficient in Omega-3's, which can cause a whole host of issues including inflammation and poor recovery from workouts. One way to balance our Omega 6 and Omega 3 intake is with fish oil. I recommend investing in a high quality brand without fillers (cheap ones can also make you burp).
EQUIPMENT OF THE WEEK:
Paper Plates :)
SUPPLEMENT OF THE WEEK:
Fish Oil
I just got done reading how many of our diets are deficient in Omega-3's, which can cause a whole host of issues including inflammation and poor recovery from workouts. One way to balance our Omega 6 and Omega 3 intake is with fish oil. I recommend investing in a high quality brand without fillers (cheap ones can also make you burp).
I just got done reading how many of our diets are deficient in Omega-3's, which can cause a whole host of issues including inflammation and poor recovery from workouts. One way to balance our Omega 6 and Omega 3 intake is with fish oil. I recommend investing in a high quality brand without fillers (cheap ones can also make you burp).
FitNUt you ask? Yes, Fitness and Nutrition for the week!
October 20th
Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
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 ZWOW#118 redone as a strength workout.
The video to this workout is here. No make up, no tan, no oil, no silicone (LOL) so it's not glamorous and I used my cell phone to video it, but you'll get the idea.
I just did a sample of each exercise.
Single Leg Deadlift - 8-12 reps each leg. I used 2 20 lb KB's, (You can also use dumbbells, and you can also use one DB or one KB if you do not have 2). Zuzka did these into kicks, I omitted the kicks and added weight to make it more strength oriented and less cardio.
Bent Over Rows - 1:3 count, lift for one, and lower for 3. I used this variation because the 2 20 lb KB's were not heavy enough and this makes it harder. I added these into the workout, Zuzka did not have it included.
One arm plank to PUSH UP on Knees, to one arm hip raise and crab toe touch to jump up -
5 reps each side: I did one arm push ups on my knees instead of the press ups as those were tweaking my low back, but you could do them either way. BOTH ways are strength moves IMO.
Weighted Side Lunges - I used a 44lb KB, alternating sides, 12 reps each leg. Zuzka did hops, and I omitted the hop and used a heavier weight instead.
Mountain climbers to 1 leg push up - I kept these the same.
Do 4 rounds of the above for a full body strength routine.
RECIPE OF THE WEEK for adults:
Pumpkin smoothie
1/2 cup of almond milk
1/2 cup of water
1/4 cup of pumpkin
dash of cinnamon
dash of nutmeg
1/2 of a frozen banana
1 tbsp unsweetened cocoa powder
1 scoop chocolate protein powder
ice if you'd like
Blend and drink!
RECIPE OF THE WEEK for kids:
Homemade waffles
2 eggs
1 TBSP coconut flour
choc chips, blueberries, raisins, etc, your choice
100% organic maple syrup
You can make them in a waffle maker or as a pancake on the stove.
EQUIPMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
FitNUt you ask? Yes, Fitness and Nutrition for the week!
October 20th
Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
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.
The video to this workout is here. No make up, no tan, no oil, no silicone (LOL) so it's not glamorous and I used my cell phone to video it, but you'll get the idea.
I just did a sample of each exercise.
Single Leg Deadlift - 8-12 reps each leg. I used 2 20 lb KB's, (You can also use dumbbells, and you can also use one DB or one KB if you do not have 2). Zuzka did these into kicks, I omitted the kicks and added weight to make it more strength oriented and less cardio.
Bent Over Rows - 1:3 count, lift for one, and lower for 3. I used this variation because the 2 20 lb KB's were not heavy enough and this makes it harder. I added these into the workout, Zuzka did not have it included.
One arm plank to PUSH UP on Knees, to one arm hip raise and crab toe touch to jump up -
5 reps each side: I did one arm push ups on my knees instead of the press ups as those were tweaking my low back, but you could do them either way. BOTH ways are strength moves IMO.
Weighted Side Lunges - I used a 44lb KB, alternating sides, 12 reps each leg. Zuzka did hops, and I omitted the hop and used a heavier weight instead.
Mountain climbers to 1 leg push up - I kept these the same.
Do 4 rounds of the above for a full body strength routine.
RECIPE OF THE WEEK for adults:
Pumpkin smoothie
1/2 cup of almond milk
1/2 cup of water
1/4 cup of pumpkin
dash of cinnamon
dash of nutmeg
1/2 of a frozen banana
1 tbsp unsweetened cocoa powder
1 scoop chocolate protein powder
ice if you'd like
Blend and drink!
2 eggs
1 TBSP coconut flour
choc chips, blueberries, raisins, etc, your choice
100% organic maple syrup
You can make them in a waffle maker or as a pancake on the stove.
EQUIPMENT OF THE WEEK:
FitNUt you ask? Yes, Fitness and Nutrition for the week!
Until the day I can actually video the workouts I will list them instead. (I have a video this week)!
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 high intensity cardio workout.
You'll need a step - or some kind of elevated surface.
I just did a small sample of each exercise for the video.
Do each one of these for 30 seconds.
Rest 10 seconds before moving onto the next exercise or rest as needed.
I would recommend that you do this as a cash out to your regular workout or if you are short on time.
Takes about 7-10 minutes.
If you want to do this as a regular workout you can do it 2 -3 times through, but take 15-20 second breaks between exercises so you don't burn out. You want to be able to keep going with each exercise at a fast pace so TAKE the short breaks.
The video to this workout is here.
(Sorry I keep sniffling. My nose wouldn't stop running!)
Run on step - right leg leads, then left leads
Squat jump onto step
Curtsy step right leg, then left leg
Straddle jump
One foot stepping - right, then left
Side to side touch downs
Mountain Climbers
Hands down feet jump on
Hands down feet jump over
Up downs with hands from floor onto step, right hand leads, then left
RECIPE OF THE WEEK for adults:
Great as breakfast, post workout or even for lunch
2 pieces of Ezekiel Raisin bread
1 whole egg
1 egg white
dash of cinnamon
Ghee (clarified butter)
applesauce
Mix the egg and cinnamon and dip the bread into the mixture
Fry in a pan with a little bit of Ghee - makes it taste SO good
Put warm applesauce on top instead of maple syrup.
Delicious!
RECIPE OF THE WEEK for kids:
Healthier granola
EQUIPMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
Vegan Protein Powder
YUMMY
Here are some GREAT reads about the Ketosis Diet and who it will work for better than others and why.
http://www.paleoplan.com/2014/06-02/ketogenic-diet/
Until the day I can actually video the workouts I will list them instead. (I have a video this week)!
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.
I just did a small sample of each exercise for the video.
Do each one of these for 30 seconds.
Rest 10 seconds before moving onto the next exercise or rest as needed.
I would recommend that you do this as a cash out to your regular workout or if you are short on time.
Takes about 7-10 minutes.
If you want to do this as a regular workout you can do it 2 -3 times through, but take 15-20 second breaks between exercises so you don't burn out. You want to be able to keep going with each exercise at a fast pace so TAKE the short breaks.
The video to this workout is here.
(Sorry I keep sniffling. My nose wouldn't stop running!)
Run on step - right leg leads, then left leads
Squat jump onto step
Curtsy step right leg, then left leg
Straddle jump
One foot stepping - right, then left
Side to side touch downs
Mountain Climbers
Hands down feet jump on
Hands down feet jump over
Up downs with hands from floor onto step, right hand leads, then left
2 pieces of Ezekiel Raisin bread
1 whole egg
1 egg white
dash of cinnamon
Ghee (clarified butter)
applesauce
Mix the egg and cinnamon and dip the bread into the mixture
Fry in a pan with a little bit of Ghee - makes it taste SO good
Put warm applesauce on top instead of maple syrup.
Delicious!
EQUIPMENT OF THE WEEK:
Here are some GREAT reads about the Ketosis Diet and who it will work for better than others and why.
http://www.paleoplan.com/2014/06-02/ketogenic-diet/FOR THE WEEK OF October 6th!
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 s shoulders and legs workout.
5 Handstand (or Pike) Pushups x5
15 jump squats with 3 sec pause at bottom
X3 Rounds
Overhead presses x5 (go heavy)
Reverse lunges into a forward kick x15 ea leg (w/ or w/o weights)
X3
Face pulls with band x10
Side lunge right then left x10 ea leg
X3
Lateral raises x10
Kettlebell Swings x20
X3
Low to Hi Plank with a Push up x10
Weighted Glute bridges x20
x3
You do the couplet of exercises for 3 rounds before moving onto the next couplet. Enjoy!
RECIPE OF THE WEEK for adults:
Great for breakfast or as a snack
Take 1 scoop of your favorite chocolate protein powder (I love my Vega!)
Mix with 1 Tbsp of unsweetened cocoa powder.
Add just enough water or your choice of milk to make it into a pudding like substance,
Mix in 1/2 Tbsp of your favorite nut butter.
Add in 1/2 cup of frozen organic blueberries.
EAT.
RECIPE OF THE WEEK for kids:
English Muffin Pizzas
Did anyone else make these as a kid?!
Use Organic or Ezekiel Brand English Muffins.
I toast mine lightly first, then -
Spread on your favorite pasta sauce and organic cheese.
(You can add chopped up veggies here too).
Put into toaster oven or regular oven until the cheese is melted.
Cool before serving to your kiddos.
EQUIPMENT OF THE WEEK:
SUPPLEMENT OF THE WEEK:
Vegan Protein Powder
YUMMY
FOR THE WEEK OF September 29!
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 Butts n Gutts workout!
Single leg elevated bridge x12 ea leg
Ab plank leg lift x10 lifts Rt leg
Then lay down and hold in superman pose for 30 seconds (squeeze those glutes and upper back)
Repeat Ab plank leg lifts on left side, lay down into superman pose and hold for 30 secs
Repeat Ab plank leg lifts on left side, lay down into superman pose and hold for 30 secs
Single leg hip thrusts x12 ea leg
Push ups into side plank x12
Pull up into knee raise x5
KB swings x20
Plank pull x10 ea way (get into plank and pull a KB that's underneath you with your right hand to the right and vice versa, keep hips still)
Single Leg Deadlifts x10 ea leg
You can do this for one round as a cash out to your regular workout or repeat 3-5 rounds for a whole workout in itself.
RECIPE OF THE WEEK for adults:
Tasty and Quick Snack
added some sun-dried tomatoes.
That's it!
I used Sesame Rice crackers
Spread on some goat cheeseadded some sun-dried tomatoes.
That's it!
RECIPE OF THE WEEK for kids:
Ice Cube Pops
1 cup orange juice
1 cup water
1 cup fresh pineapple
1 cup fresh mango
Blend and poor into ice cube trays
Cover super tightly with plastic wrap
Poke toothpicks thru plastic and put trays in freezer
SUPPLEMENT OF THE WEEK:
Juice Plus! Remember, if you have kids or even a niece or nephew, they can get this LIVE food supplement that is 100% absorb-able by the body for FREE.
FOR THE WEEK OF September 22!
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 full body strength workout.
Part #1:
Deadlifts
Do 2 warm up sets of 10 reps, followed by 3 strength sets of 5 reps.
The strength sets should be at a weight where it's VERY hard.
Rest 1 minute between sets
Part #2:
Renegade Rows 12 total reps
Glute Bridges 12 reps, holding last rep as long as possible squeezing your glutes
Reverse Flies 12 reps
Pike (Or handstand Pushups) AMRAP (as many reps as possible)
Treat this as a mini circuit and repeat 3 times
Pick a weight where 12 reps is very challenging
Part #3:
Optional Cash out (you can wear a weighted vest that BR is making so popular)
Single Leg Burpees, 5 each side
Jumping Side to Side Lunges, 10 each side
Prisoner get ups, 10 reps
Perform 1-3 rounds
COOL DOWN & STRETCH
RECIPE OF THE WEEK for adults:
Peach and Mango Chicken
Take 1 jar of organic peach mango salsa and pour half of it into a slow cooker (crockpot)
Add 4 organic raw chicken breast on top
Pour over the other half of the salsa
Cut up 1 peach and half of a large mango and throw it all in
Cook on low for 6 hours
YUM!
RECIPE OF THE WEEK for kids:
Healthy Hot Cocoa
This is going to sound crazy, but it's yummy and healthy. :)
Peel one medium sized zucchini and boil in 4 cups of hot water
Once soft pour 2 cups of the hot water and zucchini into a blender
ADD:
1 cup of milk of choice
2 heaping TBSP of unsweetened cocoa powder
2 TBSP of maple syrup
1 packet of stevia
Blend and Serve!
SUPPLEMENT OF THE WEEK:
If you are a coffee drinker it might surprise you to know that coffee beans are one of the most highly sprayed with pesticides product on the planet! Coffee is controversial, but it also been known to give you an extra boost in your performance if you drink it before your workout due to the caffeine.
EQUIPMENT OF THE WEEK:
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:
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
Repeat for a total of 5 Rounds
CHALLENGE:
Each week add 2 push ups to part 1
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
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!
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. :)
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:
FOR THE WEEK OF September 7!
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 full body metabolic conditioning workout. It's a killer!
5 pull ups
10 push ups
15 Bodyweight Squats
20 KB Swings
10 rounds
10 push ups
15 Bodyweight Squats
20 KB Swings
10 rounds
COOL DOWN & STRETCH
RECIPE OF THE WEEK:
Sweet Potato Fries
There's lots of recipes for this on the internet, but I like this recipe because it adds in protein.
I buy my sweet potatoes either diced or cut up like fries already, but you can certainly peel and cut your own.
In a bowl mix 3 egg whites, sea salt, pepper.
Dip the sweet potato pieces generously into the mixture.
Bake in over at 400 for 20-40 minutes. It will depend on your oven. Mine cooks fast, but my old one was sllllllooooowwww. Check after 20 minutes to see if they are browning.
I buy my sweet potatoes either diced or cut up like fries already, but you can certainly peel and cut your own.
In a bowl mix 3 egg whites, sea salt, pepper.
Dip the sweet potato pieces generously into the mixture.
Bake in over at 400 for 20-40 minutes. It will depend on your oven. Mine cooks fast, but my old one was sllllllooooowwww. Check after 20 minutes to see if they are browning.
RECIPE OF THE WEEK FOR KIDS:
Waffles!
Do you have a waffle maker? You can get one at Target for $20. :)
Mix 2 eggs, 1 TBSP of Coconut Flour.
Then the options are endless:
chocolate chips
blueberries
cinnamon and raisins
slivered almonds
etc.
Do you have a waffle maker? You can get one at Target for $20. :)
Mix 2 eggs, 1 TBSP of Coconut Flour.
Then the options are endless:
chocolate chips
blueberries
cinnamon and raisins
slivered almonds
etc.
SUPPLEMENT OF THE WEEK:
Fruits and veggies
What if I told you - you could get over 15 fruits and veggies in your diet for under 10 calories a day and for about $1.50 a day? You can!
Juice Plus
I putting in another plug for Juice Plus because I truly believe in this product.
It always surprises me that this isn't the most popular supplement on the market!
It's made with REAL FOOD, it's inexpensive, low in calories, kids take it FREE, it's gluten, soy, dairy and corn free and Kosher.
Here's a list of what it can do for you:
~ be bio-available (it gets into our blood)
~ significantly increase antioxidants in your body
~ significantly reduce free radicals (oxidative stress)
~ protect and help repair DNA
~ enhance the immune system
~ improve circulation
~ improve heart health
~ improve skin health
~ improve gum health
~ reduce symptoms of the common cold
~ reduce systemic inflammation
~ improve athletic recovery and performance
Please contact me if interested. :) ginatrim.martin@gmail.com
What if I told you - you could get over 15 fruits and veggies in your diet for under 10 calories a day and for about $1.50 a day? You can!
Juice Plus
I putting in another plug for Juice Plus because I truly believe in this product.
It always surprises me that this isn't the most popular supplement on the market!
It's made with REAL FOOD, it's inexpensive, low in calories, kids take it FREE, it's gluten, soy, dairy and corn free and Kosher.
Here's a list of what it can do for you:
~ be bio-available (it gets into our blood)
~ significantly increase antioxidants in your body
~ significantly reduce free radicals (oxidative stress)
~ protect and help repair DNA
~ enhance the immune system
~ improve circulation
~ improve heart health
~ improve skin health
~ improve gum health
~ reduce symptoms of the common cold
~ reduce systemic inflammation
~ improve athletic recovery and performance
Please contact me if interested. :) ginatrim.martin@gmail.com
EQUIPMENT OF THE WEEK:
Body weight! Or Weighted Vest.
If you are interested in the weighted vest that BR sells - the EXACT same one for significantly cheaper, click HERE.
If you are interested in the weighted vest that BR sells - the EXACT same one for significantly cheaper, click HERE.
FOR THE WEEK OF September 1!
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 full body metabolic conditioning workout.
5 minutes of farmer walks, changing sides every 30 secs
For 5 minutes alternate between Sumo Deadlift High Pulls x10
jump rope x 50 high knees
For 5 minutes alternate between
Handstand (Or elevated) Pushups x5
jump rope x 50 skips
For 5 min alternate between
pull ups x 4
jump rope x 50 jacks
For 5 min alternate between jumping lunges x 10
jump rope x 50 skips
COOL DOWN & STRETCH
RECIPE OF THE WEEK:
Zucchini spaghetti
OMG! Love this stuff and so much less calories and carbs than pasta.
Have you ever used a spiralizer? You can get one on Amazon.com - (Not an affiliate)
Put the Zucchini through the spiralizer, heat in micro for 45 seconds.
Add spaghetti sauce and grated cheese.
Delicious!
RECIPE OF THE WEEK FOR KIDS:
Do you make PB and Jelly for your kids?
Use organic PB, and use Polamer jelly - it is made with REAL Fruit, and no added sugars.
You can also use Ezekiel or Udi's bread to use a much healthier bread.
I know kids a lot of times like soft bread, so that's ok too. :)
SUPPLEMENT OF THE WEEK:
I LOVE Coconut Oil - to use in cooking, baking, as a facial moisturizer, for pimples, for hair conditioner, for hair frizz tamer, for hand lotion, for foot cream, as a make up remover, as chapstick, and the list goes on! Click the link for a high quality coconut oil to be delivered right to your front door.
EQUIPMENT OF THE WEEK:
If you think the jump rope you use doesn't make a difference - it does! I couldn't believe how much easier it was to jump rope with a speed rope. What a HUGE difference.
FOR THE WEEK OF August 24th!
WORKOUT OF THE WEEK:
Single Leg Deadlifts
EQUIPMENT OF THE WEEK:
Kettlebells!
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 full body UNI-lateral workout.
Single Leg Deadlifts
Bulgarian Split Squats
Single Arm KB Row
Single Arm KB Chest Press
Single Leg Shoulder Elevated Hip Thrust
Side Plank Leg Lifts
Repeat for a total of 3 rounds increasing the weight for each round, but decreasing the reps: 12,10,8 reps.
If you want to end with a cash out - 20 KB swings, 100 jump rope skips, 10 Burpees, 100 jump rope skips, repeat 2 times for a total of 3 rounds
COOL DOWN & STRETCH
RECIPE OF THE WEEK:
Cucumber Boats:
Cut cucumbers in half lengthwise; remove and discard seeds. Cut a thin slice from bottom of cucumber if necessary so they sit flat. In a bowl, combine the remaining ingredients. Spoon into the cucumbers and EAT.
Mix Salmon (I used canned actually) with juice from one lemon, 1/2 tbsp. of olive oil, chopped celery, red peppers and onions.
Easy Peasy!
RECIPE OF THE WEEK FOR KIDS:
Healthier Mac n Cheese:
There is such a thing as Organic Mac n Chz and even ones with rice noodles!
BUT - it's super easy to make your own.
Use pasta of your choice.
Melt organic American cheese and mix it with 1 tbsp. of grass fed butter.
Boil cauliflower and then blend until liquid like. Mix in as much or as little cauliflower into the cheese mixture and pour over pasta. Kiddos will never know the cauliflower is in there. :)
SUPPLEMENT OF THE WEEK:
Vega Chocolate Protein
I can vouch for this stuff - delicious chocolately vegan protein powder! You can order it here.
EQUIPMENT OF THE WEEK:
Kettlebells!
FOR THE WEEK OF August 17th!
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 another metabolic conditioning workout.
50 Kettlebell Swings
40 Reverse Lunges (each leg - you decide if you want to use weight or not)
30 Suspension Trainer Mountain Climbers (total)
20 Burpees
10 Suspension Trainer Pull Ups
You can do one round as a cash out to another workout or repeat for 2+ rounds for a longer workout within itself.
COOL DOWN & STRETCH
RECIPE OF THE WEEK:
Protein Pudding
Take your favorite protein powder and add just enough water to make it into a pudding like consistency.
Add some peanut butter, dash of cinnamon.
Cut up pieces of frozen banana, throw in some frozen blueberries, and EAT.
I'm all about easy and delicious! :) Great as a snack or for breakfast.
RECIPE OF THE WEEK FOR KIDS:
Healthy Smoothie
OK - this has spinach in it and your kids will never know!
1 cup water
1 cup milk of choice
1 large over ripe frozen banana
1-2 Tbsp unsweetened cocoa powder
1 Tbsp Peanut Butter
1 packet of Stevia (optional)
1/2 cup of frozen spinach
Blend until smooth. YUM!
SUPPLEMENT OF THE WEEK:
FISH OIL/KRILL OIL
Fish Oil is sold everywhere and it is hard to know if you are getting a high quality one or not. The lower quality ones can cause stomach upset and indigestion.
Here are 2 links, one is from ONNIT, which yes, is an affiliate, and the other is from DR. Bill - not an affiliate.
Fish/Krill oil is fantastic for joints and post workout recovery! If you have arthritis, tendonitis, bursitis, soreness, fatigued joints or muscles, Fish Oil is a great supplement to take.
Even if you do not have any of the aforementioned ailments, it is still a great recovery supplement for those of us who work out hard. It aids in muscle recovery in order to help you be ready for your next workout.
EQUIPMENT OF THE WEEK:
Suspension Trainer or Battle Rope Trainer: Love my suspension trainer. LOVE IT. Love that you can travel with it. Still going to treat myself with the one from ONNIT as you can do so much more with it. Waiting til next month when its my bday and I'll order several things from them. :)
FOR THE WEEK OF August 11th!Even if you do not have any of the aforementioned ailments, it is still a great recovery supplement for those of us who work out hard. It aids in muscle recovery in order to help you be ready for your next workout.
EQUIPMENT OF THE WEEK:
Suspension Trainer or Battle Rope Trainer: Love my suspension trainer. LOVE IT. Love that you can travel with it. Still going to treat myself with the one from ONNIT as you can do so much more with it. Waiting til next month when its my bday and I'll order several things from them. :)
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 metabolic conditioning workout.
10 Burpees (with a push up)
10 Kettlebell Swings
10 Med Ball Slams
10 Med Ball Mountain Climbers (each leg)
10 Wall balls
10 Med Ball Russian Twists (each side)
Perform 50 skips (or high knees) in between each exercise.
Repeat for a total of 3 rounds.
COOL DOWN & STRETCH
RECIPE OF THE WEEK:
Recipe - Healthy Tuna Salad
One Can of Chunk Light Tuna in Water
Mix in 2 TBSP of Hummus
Add in chopped celery, carrots, tomatoes, black olives
Put into large Romaine Lettuce leaves - about 3 or 4 and EAT
Delicious and so EASY!
Mix in 2 TBSP of Hummus
Add in chopped celery, carrots, tomatoes, black olives
Put into large Romaine Lettuce leaves - about 3 or 4 and EAT
Delicious and so EASY!
RECIPE OF THE WEEK FOR KIDS:
Pink Lemonade
Peel one organic lemon and put into blender with 2 cups of water
Add in 1/2 cup of frozen raspberries
Blend until smooth
Strain liquid into a bowl using a sieve or small strainer
Put strained liquid back into blender
Add one cup water and one cup ice
Add in 2 Stevia packets for sweetness
Blend up and Drink!
Peel one organic lemon and put into blender with 2 cups of water
Add in 1/2 cup of frozen raspberries
Blend until smooth
Strain liquid into a bowl using a sieve or small strainer
Put strained liquid back into blender
Add one cup water and one cup ice
Add in 2 Stevia packets for sweetness
Blend up and Drink!
SUPPLEMENT OF THE WEEK:
WATER! Are you drinking enough? I know we are all used to squeezing lemons or limes into our water for some flavor, but have you tried both and adding in a little orange?
Or slice up some cucumbers and leave them in ice water overnight. SO much better than I thought it would be.
EQUIPMENT OF THE WEEK:
Battle Ball: Get your own Wall Ball/Medicine Ball/Slam ball for only $55! https://www.onnit.com/?a_aid=53dd92ba6dee4 then click on Fitness. :)
Or slice up some cucumbers and leave them in ice water overnight. SO much better than I thought it would be.
EQUIPMENT OF THE WEEK:
Battle Ball: Get your own Wall Ball/Medicine Ball/Slam ball for only $55! https://www.onnit.com/?a_aid=53dd92ba6dee4 then click on Fitness. :)
FOR THE WEEK OF August 3rd!
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 full body strength workout.
Do 4 rounds of the following exercises.
First round do 15 reps, then 12, then 10, then 8.
Use a heavier weight each round.
Incline chest press, single arm (each side)
Barbell or weighted glute bridges
Weighted lateral lunges (each side)
Plank row (each side)
Elevated Pushups (or handstand push ups if you're working on those)
Cash out :
Jump Rope 50 skips
5 Jump Squats
as many as you can in 3 minutes
Jump Rope 100 skips
Kneel stand kneel right x10 (start kneeling, hands across chest, stand onto right foot, then left, go back to kneeling starting with right leg, then left. After 10 reps repeat starting with left leg).
Kneel stand kneel left x10
Repeat 3x
COOL DOWN & STRETCH
RECIPE OF THE WEEK:
Recipe - Sweet Potato Omelet
Cook a small sweet potato in microwave so it is about 1/2 done.
Meanwhile sauté some onions in coconut oil til their slightly brown.
Peel sweet potato and cut up into small pieces - add to sautéed onions and cook til both are browning.
Add in 2 egg whites and one whole egg and cook til done.
EAT!
RECIPE OF THE WEEK FOR KIDS:
Oatmeal Pancakes
1 Cup Oatmeal or Oat flour
1 TBSP Peanut butter (or any nut or seed butter of your choice)
1 Egg
1 Small frozen over ripe banana
Put Oats (no quick oats!) into blender and blend til powder-like.
Add egg and PB blend some more.
Add in banana and blend til smooth.
Pour batter into skillet (I use coconut oil for cooking).
Cook til slightly browned on both sides.
Optional - add cinnamon, chocolate chips, raisins, blueberries.
Top with 100% maple syrup, honey or warm apple sauce.
YUM!
1 Cup Oatmeal or Oat flour
1 TBSP Peanut butter (or any nut or seed butter of your choice)
1 Egg
1 Small frozen over ripe banana
Put Oats (no quick oats!) into blender and blend til powder-like.
Add egg and PB blend some more.
Add in banana and blend til smooth.
Pour batter into skillet (I use coconut oil for cooking).
Cook til slightly browned on both sides.
Optional - add cinnamon, chocolate chips, raisins, blueberries.
Top with 100% maple syrup, honey or warm apple sauce.
YUM!
SUPPLEMENT OF THE WEEK:
JUICE PLUS!
You've heard me talk about this before.
I cannot understand WHY it is not more popular.
1. - if you take it and have kids, they get it FREE
2. - it is made from REAL food so your body absorbs 100% of it rather than peeing it out as happens with most vitamins on the market
3. - it is made from organic, kosher and vine ripened (never picked before fully ripe meaning it has significantly more antioxidants than other produce) fruits, veggies and berries, dehydrated, and then ground up and put into capsules (chewies for kids)
4. - For under $70 a month you (and your child) can get the nutrients, vitamins, minerals, and antioxidants from 25+ fruits, veggies and berries into your diet EVERY day for less than 10 calories. Seriously? Who couldn't use more fruits and veggies in their diet?!
You've heard me talk about this before.
I cannot understand WHY it is not more popular.
1. - if you take it and have kids, they get it FREE
2. - it is made from REAL food so your body absorbs 100% of it rather than peeing it out as happens with most vitamins on the market
3. - it is made from organic, kosher and vine ripened (never picked before fully ripe meaning it has significantly more antioxidants than other produce) fruits, veggies and berries, dehydrated, and then ground up and put into capsules (chewies for kids)
4. - For under $70 a month you (and your child) can get the nutrients, vitamins, minerals, and antioxidants from 25+ fruits, veggies and berries into your diet EVERY day for less than 10 calories. Seriously? Who couldn't use more fruits and veggies in their diet?!
You cannot get it in a store, so if interested, email me at ginatrim.martin@gmail.com
To see how Juice Plus is made: https://www.youtube.com/watch?v=jzWHTGc9Wmc
5. Yep, soy, egg, wheat, gluten, sugar free - no fillers. Chewies have maltodextrin used as a sweetener.
I feel so much better knowing my kids get the extra nutrients they really need! (Me too for that matter). Did you know that if you give your kids Flinestone vitamins and they got a hold of them and ate too many you would need to call Poison control? If your kids got a hold of the Juice Plus chewies and ate too many, they's just poop a lot! BIG difference in the ingredients - much safer and MUCH healthier.
It's the next best thing to eating fruits and vegetables.
EQUIPMENT OF THE WEEK:
Jump rope: It is SO much easier to jump rope if you have the correct one. I never realized what a difference it made until I got me my own speed rope!
If you would like to order one, click HERE.
To see how Juice Plus is made: https://www.youtube.com/watch?v=jzWHTGc9Wmc
5. Yep, soy, egg, wheat, gluten, sugar free - no fillers. Chewies have maltodextrin used as a sweetener.
I feel so much better knowing my kids get the extra nutrients they really need! (Me too for that matter). Did you know that if you give your kids Flinestone vitamins and they got a hold of them and ate too many you would need to call Poison control? If your kids got a hold of the Juice Plus chewies and ate too many, they's just poop a lot! BIG difference in the ingredients - much safer and MUCH healthier.
It's the next best thing to eating fruits and vegetables.
EQUIPMENT OF THE WEEK:
Jump rope: It is SO much easier to jump rope if you have the correct one. I never realized what a difference it made until I got me my own speed rope!
If you would like to order one, click HERE.
WORKOUT OF THE WEEK:
Be sure to warm up first. This is a full body strength workout.
Weighted Reverse Lunges, 12 each leg
Bent Over Rows, 8 reps
Single Arm Chest Press, 8 reps each side
Heavy Hip Thrusters, 8 reps with a 15 second iso-hold on the last rep (using a KB, sandbag or barbell and plates on your lap)
Perform the above 4 exercises for 3 rounds before moving onto the next 4 exercises
Plank Pull, 16 pulls - 8 each way (in plank position with a KB underneath you, pull it towards your right side, then drag it back to your left side, repeating for reps)
Triple Threat with KB, 12 reps, holding a single KB, bicep curl, overhead press, overhead tricep extension
Squat Hold into Overhead Press - holding a KB, squat and hold in the bottom position, from there push the KB overhead fully straightening your arms
KB Swings - 20 - for more strength work do 10 right arm, then 10 left arm
3 rounds of the above 4 exercises
You can stop there, or if you need/want a CASH OUT, here you go:
SDHP - Sumo Deadlift High Pull - using a KB, assume the deadlift position, and hip hinging the KB up to your chin into an upright row position, 15 Reps
L sit - hold for 10-30 seconds
1 Leg Burpees - 5 each side
1 Leg Burpees - 5 each side
Jump Rope - 100 Skips
Repeat for 3 rounds
COOL DOWN & STRETCH
RECIPE OF THE WEEK:
Homemade Salad Dressing
I hate salads without dressing, but it's usually so fattening, or chemical laden and sugar filled, so try this tasty one:
1 tbsp. olive oil
1/2 tbsp apple cider vinegar
1/2 tbsp mustard
1 tbsp organic honey
Just simply mix well and pour over your favorite veggies.
Can double, triple, etc this recipe to make a bunch at one time to use for later as this is only 2 servings.
Delicious on a bed of greens, tomatoes, red peppers, and grilled chicken
I hate salads without dressing, but it's usually so fattening, or chemical laden and sugar filled, so try this tasty one:
1 tbsp. olive oil
1/2 tbsp apple cider vinegar
1/2 tbsp mustard
1 tbsp organic honey
Just simply mix well and pour over your favorite veggies.
Can double, triple, etc this recipe to make a bunch at one time to use for later as this is only 2 servings.
Delicious on a bed of greens, tomatoes, red peppers, and grilled chicken
RECIPE OF THE WEEK FOR KIDS:
Chocolate Banana PB smoothie with spinach
Your kids will never know the spinach is in there!
1 large over ripe frozen banana
1 -2 tbsp unsweetened cocoa powder
1 tbsp organic smooth PB
1/4 cup frozen spinach
1/2 cup of milk of your choice, 1/2 cup of cold water
Blend it all up and serve.
Can add chocolate protein powder too for adults.
1 large over ripe frozen banana
1 -2 tbsp unsweetened cocoa powder
1 tbsp organic smooth PB
1/4 cup frozen spinach
1/2 cup of milk of your choice, 1/2 cup of cold water
Blend it all up and serve.
Can add chocolate protein powder too for adults.
SUPPLEMENT OF THE WEEK:
Vegan Protein Powders
I am all for getting your macronutrients from REAL food, but if you're on the run or having a hard time meeting your protein requirements, having some protein shakes can be helpful.
Sometimes I just don't want to eat any more animal products, so I use vegan protein powders.
I recommend Raw Fit Marely Coffee by Garden of Life, About Time Vegan Chocolate and Vega-Sport Chocolate.
Can get 'em all through Vita-Cost. Remember to mention me to get your savings!
EQUIPMENT OF THE WEEK:
Can you guess? It's the Kettelbell! It's used a lot in my workout above, so go ahead and get one delivered right to your front door. :)
FOR THE WEEK OF July 20th!
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 full body strength workout.
Sumo Deadlifts - 5 rounds, 12 reps, 10 reps, 8 reps, 5 reps, 3 reps: Go heavier each time (Use any weights you have at home or the gym. I'm lucky enough to have a barbell and plates at home. You can also use a Kettlebell).
Pair this with Pike Push ups (Downward Dog Pushups) or do a version of Handstand Pushups if you can! 8 reps, 4 rounds - so a set in between each deadlift
Next do 3 rounds of these exercises:
Single Leg Hip Thrusters, 8 reps each leg, do them using bodyweight, or use a KB on your lap. I used a 25 lb KB.
Single Arm Inverted Rows, 8 reps each arm (you can also do a dumbbell or KB Row if you do not have a 'Jungle Gym' type of equipment, or order it HERE, one of the best pieces of equipment I ever got - hands down!)
Bulgarian Split Squats, 8 reps each leg, do them weighted or use bodyweight (I used a 30 lb KB)
T-Pushups with Leg Lift (perform a pushup into side plank, and lift your top leg, repeat on the other side) 12 total reps (so 6 each side)
X Band Walks, 30 total steps (wrap band around feet, cross it in front of body and hold band in an upright row position, take 5 steps rights, then left, repeating for a total of 30 steps)
You can stop there, or if you need a 'Cash out':
Elevated Mountain Climbers (you can do them with your feet in the Jungle Gym, or just elevate your feet) 30 seconds
Jump Rope 1 minute
Repeat 5 times with no rest if you can
COOL DOWN & STRETCH
RECIPE OF THE WEEK:
Oven Baked Sweet Potato Sweet And Spicy Fries
3 small sweet potatoes
1 TB melted coconut oil mixed with 1 TB of Honey
Sea salt and chili powder and cinnamon
Preheat oven to 400 degrees. Peel and Chop sweet potatoes into “fries.” Toss in oil/honey and season to taste. (I use a paint brush and brush the liquid onto my fries).
Bake on cookie sheet for 15 minutes and stir. Bake until browned, another 5-10 min.
Sources: www.naturalnews.com, www.everydaylife/globalpost.com, and my own information that I carry around in my head. :)
RECIPE OF THE WEEK FOR KIDS:
Chocolate Peanut Butter Cheerios
So simple!
Melt one cube of dark chocolate (I do it in the microwave)
Add in 1 TB of Peanut butter (or any nut or seed butter of your choice)
Mix in 1 -2 cups of Cheerios
Can eat them warm, or form them into little balls and freeze them.
SUPPLEMENT OF THE WEEK:
This stuff is great - can be used in baking, cooking (especially great if you need to cook at high temps), eye make up remover, moisturizer, hair conditioner, chapstick and more!
I have provided a link for you to order your own Coconut Oil: HERE. If you say I sent you, you get $10 off. Invite a friend and they get $10 off and you get points towards your next purchase. Pretty cool.
EQUIPMENT OF THE WEEK:
Jungle Gym! One of the best pieces of equipment I have bought for myself over the years.
Great for push ups, pull ups, inverted rows, plank variations, hamstring curls, practicing pistols and more)!
No comments:
Post a Comment