Thursday's BootCamp and a Clean Chicken and Kale Recipe

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

 

How are your nutritional habits this week? Don't underestimate the importance of clean eating....consistently! Don’t neglect the importance of what you eat by thinking that you can work it right off with two hours at the gym or a super hard cycle class...hard workouts and clean eating are what will make the difference in your fitness, strength, AND how you look! It's a choice you will have to make many times in a day...eat that junk to give in to a craving...or choose something that is clean...whole and guess what GOOD for you!

Here's some great shots from Tuesday night's Sweat Fest! OH BOY there was some whining after! I think the 250 plio pushups were awesome...thanks to all who gave 100%...you inspire me every day to be better.

5 rev flies
10 Push Ups
15 jumping lunges
EMOTM 15 Minutes (Every minute on the minute)

50 Wallball shots

40 Double unders or 100 singles or 20 tuck jumps

30 Kettlebell swings

20 Walking lunges

20 Knees to elbows

overhead plate carry, 25, 35 or 45 pounds....1 set of lampost suicide runs between each set!

Last

Burpee/Push Up Ladder
1-10
Burpee Push Up Ladder
10-1

The Burpee/Push Up Ladder is 1 burpee then 1 push up, 1 burpee then 2 push ups, 1 burpee then 3 push ups... you only do one burpee, it's the number of push ups that change.

 

 My New Favorite Recipe for Chicken

so, you know I am the Queen of how to create a new chicken recipe...I am married to the Chicken Man...I also have a fresh veggie garden which has giant bunches of Kale waiting to be eaten!

Fresh Kale and Lettuce from our family garden

here's my latest

3 boneless chicken breasts or tenders (2 to 3 pounds)

already baked and seasoned with Mrs Dash, chopped into bite sized pieces

2 cups chopped fresh broccoli

2 cups chopped fresh cauliflower

1 small onion chopped

tbs fresh crush garlic

1 tbs fresh oregano

saute the veggies and herbs in a little lemon juice, white wine or low sodioum chicken broth until crisp tender

add chicken and stir it all up

I added a SMALL amount of lite soy sauce and fresh ginger for flavor

then the last 5 minutes, add the kale and saute until the kale is soft, squeeze lemon juice over the top and sprinkle sesame seeds.  

this was SO delish! my little ones loved it, which surprised me.  I thought they would not appreciate all those veggies, but, I think that they are getting used to real food and starting to appreciate what whole foods taste like..victory!

Circuit Time!

Today's BootCamp! Thursday, August 19, 2010

10 AM

We are doing a giant circuit....4 stations, 12 minutes per station....

Station 1 Deadlifts X20
               Box Jumps X 20
              Pullups X 20

Station 2 Clapping Pushups X20
              Weighted Situps X20
              Air Squats X 20

Station 3 Sumo Dead Lift High Pull X 10
               Jumping Squats X 15 (lots of power and lift!)
              Bicep Curls X 20

Station 4 Lamp Post Suicide X1
              Wall Ball X 20

We will finish up with Core work and stretches....

My tomato garden is going crazy, esp with the wonderful little cherry tomatoes and my kids adore! I found this super recipe to use these summer delights in....give it a try.  My favorite part is the SHORT list of ingredients and I have all the fresh ingredients in my garden. YUMMY!!

Chickpea and Cherry Tomato Salad with Cilantro Dressing Recipe

found this delight on Snackgirl.com

2 pounds cherry tomatoes (mix varieties when possible)
3 cups cooked chickpeas
4-5 scallions, chopped

DRESSING

1 garlic clove
1 large bunch cilantro (about 1 cup)
1/2 cup extra virgin olive oil
2 tablespoons lemon juice
Sea salt and freshly ground black pepper

Cut tomatoes in half and place in large bowl of chickpeas and scallions.

With food processor running, drop in whole garlic clove and mince. Turn off processor, scrape down sides, add cilantro, olive oil, lemon juice, salt and pepper. Pulse to combine. Drizzle dressing over salad, toss to coat and serve.

“This is not a trick mirror. You look THAT awesome!”

Bootcamp this week and a salad recipe!

BOOTCAMP THIS WEEK!

join us Tuesday night in the Cave

(behind Kids Zone)

 at 6 pm

or Thursday morning at 9:45 am Ladies area~

all members are welcome, options are always shown for beginners or those who are more advanced!

TUESDAY NIGHT..“Nobody ever drowned in sweat.”

- USMC saying come get sweaty with us today!!!

7 Rounds for time:

 sprint

8 kettlebell swings..heavy!

16 push-ups

For Time:

100 Jumping Air Squats

200 Meter Farmers Walk...use heavy weights or tires

100 Mountain Climbers

run 1/2 way

100 Flutter Kicks
200 Meter Farmers Walk...heavy weights or tires
100 Push-ups
run 1/2 way
100 Sit-ups

3-2-1-Go!

suicide runs if time then core if time

THURSDAY!!!

first....TREADMILL HIIT~~

then…

Max reps pushups in 10 minutes. Every time you leave plank position perform 10 wall ball shots (w:14 m:20)

WOD:

4 rounds, each round is 4 minutes long. . .

Run 400m
with remaining time you will do AMRAP of:
5 box jumps
10 squats
15 Knees to elbows
You will get a 30 second rest between each round!

CORE IF TIME!
oh yeahhh~!!!

 

Spinach Salad with berries

I love love spinach with strawberries, try this yummy salad!

Ingredients:

Fresh spinach (about 1 bunch or a 9 oz package)

8-10 fresh strawberries, sliced

1 package blackberries

1/4 C slivered almonds

dressing:

1/4 C apple cider vinegar

1/4 C grapeseed oil (olive oil)

2 T sesame seeds

1 T poppy seeds

1 T honey (optional) or 1 T fruit juice (pineapple or apple work well)

Mix spinach and berries together. Drizzle salad dressing over salad and toss well. Sprinkle slivered almonds over the top. Enjoy! (Store leftover dressing in the refrigerator).