leg day

warm-up

3x1-minute jump rope

3x20 60lb weighted walking lunges

3x10 3' box jumps

I

4x10 190lb deep leg press

4x20 jump split squats

II

4x max rep 90lb front squats

4x max 90lb rep box squats - use 1' box and quickly touch and explode through heels

III

4x6 170lb straight leg deadlifts

4x max rep 90lb power clean and snatches

IV burn-out

seven mississippi's 30lbs..

on the leg extension machine perform a pyramid of 7 (ie: one rep, rest 3 secs, two reps, rest 3 secs, three reps, rest 3 secs,.... seven reps, rest 3 secs, six reps, rest 3 secs,...1 rep, done)

santa fe chicken over fresh kale

I always viewed crockpots as an appliance for soccer moms, until I got one of my own and realized you can cook anything from full turkeys, to curry dishes, and bread pudding by the touch of a button!  I tried this recipe out last night and made some tweaks of my own.  Very few ingredients are needed and you can add things such as white beans, red pepper, bacon, onions, etc. to make it your own!

Servings: 4 people or 4 meals!

1 can corn

1 can black beans with chilies (I used Trader Joes)

1 can fire roasted tomatoes (I used Hunt's)

1 can vegetable (or chicken) broth

1 teaspoon cumin

1 teaspoon smoked cayenne pepper

1 teaspoon onion powder

2 teaspoons garlic powder

1 cup fresh chopped cilantro

2 large chicken breasts, raw (I considered half a breast a serving size)

Cut the chicken breasts into 1" cubes and add all ingredients to the crockpot.  Cook on low for 9-10 hours.  If you are planning to double this recipe feel free to alter any ingredients how you wish but just be sure to portion out the broth correctly.  It's easy for the liquid to absorb into the chicken since it cooks for so long!

I served this over fresh kale and sprinkled cheese on top because I could dish it up the night before work and heat it up easily at the office! You could serve with corn tortillas or chips and guacamole!  The beauty with crockpots (and cooking in general) is that you can alter the ingredients however you wish.  Get creative with your ingredients and if you think of something great please share!

Enjoy :)

chest + tris

A

TRX chest flyes

TRX push ups

TRX chest hugs

B

french press

dumbbell flyes, laying

TRX push

C

incline press

cable crossovers

decline press

D
handstand pushups

bosu pushups

overhead press

ginger curry coconut scallops

Scallops are very easy prepare and are complimented with any light sauce.  I had these ingredients on hand and just threw it together last night for dinner (thankfully they tasted food, it would have been a bummer to waste that many scallops!).  The coconut milk does a good job and cutting the spice of the curry paste.. this recipe serves two (and is very high in protein).

1 cup of thawed bay scallops (or 6 large regular scallops)

1 tablespoon olive oil

3/4 cup light coconut milk

1/4 teaspoon red curry paste

1/2 teaspoon freshly grated ginger

Prepare the sauce simply by mixing the coconut milk, red curry paste and freshly grated ginger in a bowl.  Set aside. Heat the oil in a small pan and place the scallops in the oil, let them brown on each side.  Pour the sauce over top, and let simmer for 3-5 minutes.  If you're using regular scallops allow to simmer for closer to 10 minutes, covered.  I served with chopped green onions.

I also served these with sauteed spinach because I had a bunch that were about to go bad.. 

Fill a large pot with spinach (yes, it reduces dramatically) and toss over low heat with about 2 tablespoons of olive oil and roasted garlic until cooked down.

Enjoy :)

apple peanut butter cinnamon oatmeal bars

Sunday mornings at the farmers market mean bushels of fresh apples (and some free time to bake).  I decided to make a healthier spin on a cookie with no added sugar or flour.  Chances are, you have all of these ingredients on hand so grab a large bowl and preheat your oven to 350 degrees!

2 cups rolled oats

1 cup shredded apple 

(1 medium-sized apple, I used green apple to make these less sweet,

tip: use a mandoline or cheese grater)

1/4 cup natural peanut butter

1/2 cup honey

2 eggs

1/2 teaspoon cinnamon

1/2 teaspoon vanilla extract
optional: I added 1/4 raw chopped walnuts

Combine all of the above ingredients into a large bowl and press into a greased 9x9 pan until golden about 15-20 minutes

Enjoy! :) 

recipe from: http://happyhealthymama.com/2012/11/apple-peanut-butter-snack-bars.html

TRX - more circuits!

To spare you the sob "I work 40 hours a week and barely have enough energy to get groceries" story, I decided to trudge a little further tonight after work and try a new location of my gym.

Best

Decision

Ever

This gym had a turf area, equipped with TRX bands, battle ropes, slam balls, sleds,... Needless to say, I was in heaven.  I didn't even know where to begin! I was so giddy, I felt like it was Christmas.  So I utilized this crossfit equipment that I usually don't get to play around with and turned a chest/tris day into a full body workout.

So many people ask me how I see all of this equipment and don't become overwhelmed.  I wish I had some super neat secret, but I don't. Just many long logged hours in the gym, plenty of reading and research, and lots of trial and error.  The more you learn muscle groups and how they interact with specific movements, the better you can customize your workouts to maximize your time with what you have available - not only with unique equipment but also when you get to the gym and it's so crowded you're limited as to what you can actually do.  This used to irritate me, now I really enjoy thinking of new exercises and don't even bother planning until I get there and scope out what's available.

For those of you who are unfamiliar with TRX - essentially it is a suspension system that utilizes your bodyweight to drive muscle fatigue.  You don't need weights or much space which makes this the ultimate solution to these crowded downtown gyms that we are so [not] used to.  Check out their website, you'll see some great workouts there and you may find that if you're new to the protein-shake-loving, grunt-inducing world this is a great place to start.  TRX is very easy to learn (and makes you look like you know far more than you actually do).

Here's what I did tonight:

(repeat three times)

A

135lb sled push

20x 16lb ball slams

20x 12kg kettlebell snatches

B

20x TRX push-ups

20x TRX tricep extensions

20x TRX Y fly

C

20x TRX single leg squat

10x 135lb straight leg deadlifts

10x 60lb power clean and jerks

D

20x 16kg kettlebell swings

20x TRX atomic pikes

20x regular push-ups

weekend circuits

Naturally waking up early on the weekends.... one of the many things I have begun to embrace as a post-grad.  No matter what day it is I always wake up at the same time, bright and early as if I have to go to work - even on the weekends.  I have begun to love this, not only because I have the entire day ahead of me, but because I can get the studio at my gym to myself.  When there aren't classes being taught (typically weekend mornings) I have found that I love to bring my music, plug it in to their massive sound system and set-up a circuit workout.  Here's what I did yesterday:

repeat 5x

20 battle rope double arm slams

20 battle rope lateral waves

20 medicine ball slams

40 kettlebell swings (20 per arm)

20 weighted jump squats

20 straight leg deadlifts

20 power cleans

20 weighted lunges

20 burpees