Overhead Squat-a-Thon...

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Nobody made a greater mistake than he who did nothing because he could only do a little.

1. Plio pushups...150...men 200...Full range of motion, hand release from the ground

2. "Overhead Squat-athon"

100 Overhead Squats for time (95, 65)
10 rep Knee to Elbow penalty anytime the bar comes down from overhead.
Thursday
check out this awesome instructional video for information on how to do the OH squat...

http://www.youtube.com/watch?v=PCWLs1jTOVE


3."Filthy Fifty"...get in teams of 2...FIND SOMEONE NEW to workout with so you dont get all chatty!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders or 100 singles (jump rope)

you can do these in any order that you would like...the jumping pull-ups can be done at the Smith machine and should be done in teams of 2...I would start with one team, tag another team when you are ready to move on.
How’s your nutrition this week? Are you getting the results that you want? Are you reaching your goal?

how wonderful!

One of my favorite things to do is grow a little garden, it is small, but, I love it.  My children help me pick out the plants.  We go to the nursery and decide what to grow for the summer season and we plant together. We work on weeding, watering and upkeep.  This year, we planted sweet potatoes, having no clue how it was going to turn out! Imagine our excitement when these GIANT sweet potatoes started poking out of the ground this fall! So, I am on a mad hunt for recipes that I can use these amazing sweet root vegetables.

Did you know sweet potatoes are high in antioxidants?
Did you know that it is an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.
Sweet potato, baked, with skin has 95.39 calories!

cherry tomatoes still growing in Mid-October!

sweet potato poking out and ready to eat!

By the way, its so wonderful to be still getting tomatoes in October!
Curried Sweet Potato and Lentil Soup
This thick and hearty soup is packed with spicy flavor. Get it going, then call a friend or spend some time with the kids while it simmers.
SERVINGS 8
COOK TIME 75m
INGREDIENTS

2 tablespoons butter or margarine
2 medium sweet potatoes (about 12 ounces each), peeled and cut into 1/2-inch chunks
2 large stalks celery, cut into 1/4-inch pieces
1 large onion (12 ounces), cut into 1/4-inch pieces
1 garlic clove, minced
1 tablespoon curry powder
1 tablespoon grated, peeled fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon salt
1/8 teaspoon ground red pepper (cayenne)
3 1/2 cups LOW SODIUM vegetable broth
1 package (16 ounces) dry lentils, rinsed and picked through
6 cups water

PREPARATION
1. In 6-quart Dutch oven, melt butter over medium heat. Add the sweet potatoes, celery, and onion and cook, stirring occasionally, until onion is tender, about 10 minutes. Add garlic, curry powder, ginger, cumin, coriander, salt, and ground red pepper; cook, stirring, 1 minute.

2. To vegetables in Dutch oven, add broth, lentils, and water; heat to boiling over high heat. Reduce heat to low; cover and simmer, stirring occasionally, until lentils are tender, 40 to 50 minutes.