No Cheating Today Workout!

“It’s not where you’re from; it’s where you’re going. It’s not what you drive; it’s what drives you. It’s not what’s on you; it’s what’s in you. It’s not what you think; it’s what you know.”  -Gatorade 

Did you order your ROCKSTAR tank yet? 

today's workout!
Warm up
Sprints...15 sets of sprints down the side parking lot to fence, walk back

50-40-30-20-10 rep rounds for time of:
Double Unders (or double the number of singles)
Burpees

then...

Squat Ladder - 45 pound bar, get a medicine ball, squat till your booty touches the ball!
With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats

Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

CORE....100 wallball situps

"If you cheat you are only cheating yourself." Chan

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

Recipe..Protein Pancakes
One of the best ways to keep your nutrition is to PLAN AHEAD! The only way I can keep from eating junk, keep my protein high and keep it clean is to plan ahead, I cook all my protein in advance, always have green stuff on hand and keep foods in the fridge that I can grab. Protein Pancakes are one GO TO! Make tons in advance, put them in containers in the fridge and grab when ready.  You can warm up as you go out the door if you are hungry, and eat on the go. (JENNIFER THIS IS FOR YOU!) 
if you have any great recipes, I would love to get them! 

Cottage Cheese Protein Pancakes

Serves 1 person

1 cup whole wheat flour,
1 teaspoon cinnamon
1 1/2 teaspoons baking powder,
1 cup non/lowfat buttermilk,
1 cup nonfat cottage cheese,
1/2 cup fat-free egg substitute or 4 egg whites,
1 scoop of whey


Run flour through a sieve into a large mixing bowl then mix cinnamon and baking powder together by hand together with the flour. Then add the milk, the cottage cheese, and egg whites and mix well well with a hand whisk.


Cooking instructions
Coat a skillet with nonstick cooking spray (nonfat), and preheat over medium heat.
For each pancake, pour 1/4 cup of batter onto griddle. Cook until the top has bubbles and the edges are dry.

Oatmeal Protein Pancakes

Enough for 1 Person

1 cup raw oats,
1 scoop Protein Powder,
3 egg whites,
1/4 cup water,
1 1/2 tsp cinnamon,
2 packets sweetener,
1 1/2 tsp baking powder

Ingredients for making oatmeal protein pancakes:-

Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

Pumpkin Protein Pancakes

1/2 scoop Vanilla whey protein
1/2 Cup Oats
3 Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground Flaxseed
Stevia to taste or Splenda
Pumpkin Pie spice to taste
Place everything into a blender and blend for 30 secs.Pour onto a hot griddle once pancake batter has been mixed well.

BootCamp Tri-Style!

Veni, Vedi, Vici (I came, I saw, I conquered)
-Julius Caesar

Today's workout is in 3 parts!

we will meet in the cycle studio for 20 minutes, then do intervals on the treadmills for 20 minutes, then GET STRONG for 20 minutes!

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 + 10 reps of
Kettlebell/Dumbell Swings,
DeadLift (one leg, alternating each set)
Overhead Squat

Orange Vanilla Shake

Ingredients:

• Mix 2 scoops of Vanilla Protein Powder
• sprinkle of orange crystal light
• 4-5 ice cubes
• 1 tsp. Vanilla Extract
• ½ banana
• 2-3 frozen strawberries
• 2 packets of sweetener

The only one who can tell you "you can't" is you. And you don't have to listen.

• ~ Nike
   

BootCamp this week and Protein Pudding

"The pain you feel today will be the strength you feel tomorrow."

BootCamp this week!


join us Tuesday night 6 pm in the Cave or Thursday morning 9:45 am Ladies area
 (Kerry is teaching Thursday morning for me, she is awesome....show up for a little BootCamp, Kerry style!)

Tuesday night

I: 3x
400m run or 5 min jump rpoe
25 squats
15 sit ups

II: On the minute for 25 minutes:
THRUSTERS (65#)
1st min: 1 thruster
2nd min: 2 thrusters
3rd min: 3 thrusters
Continue until failure
then run 400m (or 5 min of jump rope) & REPEAT

III: One minute each
- Partnered medicine ball situps
- American KB swings
- Plank
if time.....
Every 45 seconds, do 10 walking lunges, one clean, one strict press, one front squat, all with either 2 dumbells or a barbell. Continue until you've traveled 400m.


SNACK OPTION!

As many of you may know, Greek Yogurt is my new favorite snack option.  Greek Yogurt is gluten free, safe for diabetics and vegetarians, and with the 2% variety being only 120 calories a cup, it's perfect for dieters of all kinds.  Its higher in protein and there are 0% fat options to choose from! Remember to be sure and check the sugar content, pre-sweetened yogurts are LOADED in sugar and are not a good choice for a clean diet.

Here's one of the many ways I have found to get the protein I need to stay strong and healthy!

Lisl's Protein Pudding

1 cup of 0% fat Greek Yogurt
1 scoop whey protein
1 tbs Cocoa Powder
stevia to taste to sweeten

mix all together...yummy snack full of protein!

from http://www.sarahfit.com/

4th of July Secret BBQ Tips


Summertime barbeque’s are often loaded with mystery side salads and fatty cuts of beef. To avoid gaining back all the weight you lost right before you had to put on the bikini, follow these bbq rules.
1. Beware of Ketchup and other condiments containing high fructose corn syrup.
Buy Ketchup that is labels organic. Make sure to read the ingredients to be sure it is not made with HFCS. The chemical often added to soft drinks, cookies, and cereal is also a major ingredient for some favorite condiments, including Heinz Ketchup. Brands like, Organicville have a delicious ketchup that will wow your guests.
2. Instead of having a burger made with beef, try a bison or veggie burger
Burgers are like a mystery meat. No one really knows where it came from and how much fat it contains. Stay smart by trying a bison burger. It’s lower in fat and typically farmed on a small ranch so you know it’s been grass fed and treated well. Not an option? A veggie a burger is always a safe bet. Try Veggie Patch’s Garlic Portabello Mushroom Burger for a meatier patty that tastes great! You will save yourself at least 100 calories.
3. Don’t sabotage your meat with processed white buns!
If you are hosting the BBQ, opt for 100% whole wheat buns. Know a guest who need gluten-free options? Indulge them in Ezekial sprouted grain hamburger buns for a gluten-free, option with added protein. Lastly, go bunless with two slices of iceburg lettuce. If none of the above are options, try eating one half of the bun, or scoop it out like a bagel.
4. Spice up grilled chicken or fish without piling on calories!
BBQ sauce can be loaded with sugar. Choose a brand like Mrs Renfro’s that has only 35 calories per 2 tablespoons. Better yet, check out their variety of fruit salsa’s to top freshly grilled fish. Another option? Try a chutney for a sweater glaze that requires no marinade sitting time. Try School House Kitchen’s Bardshar Chutney for a versatile BBQ companion.
5. Skip the mayo drenched salad, and try some grilled veggies!
Macaroni salad, potato salad, and pasta salad are usually a mystery to all guests except the one who made the dish. Avoid the danger and stick to some grilled veggies or corn. If you are allowed to bring a side, enlighten your guests by bringing a healthier version of one of the above. Typically one cup of potato salad has over 300 calories.
For more tips, visit SarahFit.com.

BootCamp this week...

Join us this week! Tuesday night 6 pm or Thursday morning 9:30 am

"The problem in life is not knowing what to do, but the absence of doing it."

don't forget Hip Hop Hustle for kids tonight at 6:15 in the KidZone!

TUESDAY PM

" Leg Day"

4 rounds for time:
1 Suicide
40 Air Squats
50 Walking Lunges (w/ bar backracked)
then...
Bar Burps
Ten rounds for time of:
10 Barbell Burpee Clean & Jerk (135 lb/ 95lb)
20 reverse crunches
Pushups....50 men, 25 women

"Death by Kettlebell Swing"
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
The last time I did this workout, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
THURSDAY am
Race to 100 Thrusters with 5 Burpees at the top of every minute.
Race to 100 Pistols with a Partner...break it up with 5 pushups at the top of every minute~
WOD: Sit Ups and Swings …

For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing

WOD - --- AMRAP in 30 Minutes....
50 Box Jumps
50 Kettlebell Swings on the deck
50 Squats - go HEAVY
50 Pushups on your TOES
50 OVERHEAD walking lunges outside
50 tuck jumps....... finish with 50 ab ball throws against wall
Portable Pancake
Whether you're flying to work or on the road all day long, the last thing you want to do is juggle containers or be tempted by processed treats. Instead, try these travel friendly, portable oatmeal pancake:

Mix seven to eight egg whites, a cup of dry oatmeal and a touch of water in a nonstick skillet. You can also add a chopped banana or one-third cup of raisins. When the pancake starts to firm up, flip it over and cook it through. Put the pancake in the fridge to let it harden, then toss it in a ziplock bag so that it's ready for any trip. If you're on extensive travel, eat half the pancake for meal one and the other half for meal two.
Once you have your quick and easy meals ready to go, you can concentrate on other things – like your workouts. Now get out there and win it!