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Thursday, January 27, 2011

today we RUN!

Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.
-Arnold H. Glasgow

since we can't go outside and run, its treadmill time!
8 sets of .12 mile sprints...
Tabata Push ups and dips then....
4 Rounds for time:
30 Front squats  (start from ground)
 30 Lateral hop burpees over the barbell
Abdominal Strength: 50 reps of K2E (not for time)

Lateral Hop Burpee
Complete a burpee on one side of your bar, then hop laterally (keeping ankles/feet together) landing on the other side of the bar and complete another burpee – rotate sides after each rep until all burpees are completed for that round.
Front Squat – Bar starts on the ground. Bring the bar to the shoulders any way. Bar must remain in front of the body at all times above the clavicle and below the chin. The squat begins from a fully extended standing position and must pass through the range of motion where the crease of the hip falls below the crest of the knee, and finishes back in a full standing position hips and knees open.
Front squats are a great exercise for strength and thigh development and if done properly, can be a tremendous boost to overall lower body strength, development and flexibility. This exercise directs a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings.
Tips – Keep your elbows and chest up. Abdominals tight. Do not lean forward, keep weight on your heels.

Chili Chicken Kabobs

I thought this would be a great summer meal idea for all of the Clean Eating Freaks out there! This recipe is from The Eat-Clean Diet for Men™. Pick up your copy today!Chili Chicken Kabobs from The Eat-Clean Diet for Men Yield: 4 kabobs
Preparation time: 15 minutes
Cooking time: 10 - 15 minutes

  • 3 Tbsp / 45 ml best-quality olive oil
  • 1 1/2 Tbsp / 22 ml balsamic vinegar
  • Juice of one fresh lime
  • 1 tsp / 5 ml chili powder
  • 1/2 tsp / 2 1/2 ml paprika
  • 1 large onion, chopped into thick pieces
  • 2 garlic cloves, pressed or minced
  • 1 tsp / 5 ml cayenne pepper
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • 1 lb / 454 g boneless skinless chicken breast, cut into 1 1/2 inch / 4-cm pieces

NOTE: Use pork, beef or bison tenderloin, or turkey as alternative kabob meats. A sturdy, meaty fish such as salmon works well
here too.


1. In a small bowl whisk together the olive oil, vinegar and lime juice. Season with chili powder, paprika, cayenne pepper, salt, pepper and pressed garlic.

2. Place the chicken in a shallow baking dish with the sauce and stir to coat.

3. Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade.

4. Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear.

TOSCA'S TIP: When grilling kabobs, group foods with similar cooking times. Cut meats, veggies or fruit into a uniform size: 1 1/2 inches / 4 cm works well.

Nutritional Value for One Kabob:

Calories: 186 Calories from Fat: 75 Total Fat: 8.5 g Saturated Fat: 1 g
Total Carbs: 6 g Fiber: 1 g Protein: 25 g Sodium: 334 mg Cholesterol: 61 mg

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