Hey to all you Pivotal Fitness Athletes!!!
Join us Tuesday night at 6 pm in the cave or Thursday morning at 9:45 am Ladies area
We hope that you had a wonderful Father's Day!
The father of a righteous man has great joy; he who has a wise son delights in him.
10 minutes of Pushups, each time you break the PLANK position, 10 WallBALLS! score is how many pushups you get total in 10 minutes...we did this last Thursday, it was awesomely tough!
30 x Overhead Dumbbell Walking Lunge (15 alternating steps)
30 x Dumbbell Swings
10 BAR BURPEES
10 PISTOLS ( one legged Squats)
1 minute of JUMP ROPE or Box JUMPS or 30 Tuck Jumps in between each round
Go “Hard and Fast” for the entire 10 rounds!
hill sprints if time after the 1 rounds~
BRING YOUR WATER AND TOWEL....ITS HOT! come early to set up and be sure and clean up after!
if you don't have a jump rope yet, this workout requires one, so, take the time to get yourself a good jump rope and keep it in your gym bag!
jump rope – 250
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
jump rope – 250
-Run 1 mile
50 Thrusters (45 pounds)
-Run 1 mile
50 Kettlebell Swings (53/35)
100 Abmat Sit-ups
suicide runs if time!
Push yourself today! Are you able to carry on a normal conversation during an intense BOOTCAMP workout? If so then it’s time to work harder!
If you are going through hell, keep going.
Quinoa & Lentil Salad
KEENWA, this is an ancient “grain” native to South America. It is high in protein and has light, fluffy texture when cooked. Its mild, slightly nutty flavour makes it an excellent alternative to rice or couscous. I have just discovered this wonderful treat and I am obsessed with trying to find as many ways as possible to make it! Enjoy..
Why Eat it??
Quinoa is a good source of protein, has a nutty flavor and pleasing texture similar to rice. Quinoa is also full of vitamins and minerals - iron, magnesium, Vit E, potassium, amino acids - and fiber. Unlike wheat or rice, quinoa is a good source of lysine. Quinoa is adaptable and gluten free. Because of its high protein and (good) fat content, quinoa is a satisfying meal with a few nuts or beans, and veggies added. It's a wonderful addition to soups and stews, transforming them into one dish meals.
1 cup quinoa
1 tsp olive oil
1 shallot or ½ onion, finely chopped
2 tbsp tarragon , roughly chopped
1 cup lentils rinsed and drained
¼ cucumber, lightly peeled and diced
feta cheese, crumbled use just a little for flavor!
6 spring onions, thinly sliced
zest and juice 1 orange
1 tbsp red or white wine vinegar
1.Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool. Place the lentils in a medium-size pan, cover with at least an inch of water, and boil until tender, 30 to 40 minutes
2.Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.
3.Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.