Weekend Warrior Workout – October 20th, 2017
This week we bring you a heart pounding metabolic workout.
Here is how you do it:
- Do 30 seconds on the Battling Rops
- Then 10 Push-Up and 10 Kettlebell Swings
- Rest 30-60 seconds and repeat for 10 rounds.
Enjoy!
Weekend Warrior Workout – October 13th, 2017
Weekend Warrior Workout…
Planning to hit the gym over the weekend, but not sure what to do?
We’ve got you covered with this weeks “Weekend Warrior Workout”
How to do it:
Complete all sets of Group A, followed by all sets of Group B, then Group C, and finally Group D. Rest 30 seconds after each set fro Group A. Perform Group B and C as supersets, with a minute break after each set. And for Group D perform one set continuously for two minutes.
Group A
V-Sit and Reach with Mini Band, 3×10 each
Group B
Single Leg Deadlift, 3×12 each
Dumbbell Push Press, 3×12
Group C
Goblet Squat with Curl, 3×12
TRX Row, 3×12
Group D
Board Beast Sit Through, 1×2 minutes
Enjoy!
Recipe of the Week – Slow Cooker Gumbo with Sausage, Chicken, and Shrimp
Slow Cooker Gumbo with Sausage, Chicken, and Shrimp
You have got to give this delicious Gumbo recipe a try!
What You Need:
- 1lb Chicken Breast (cut into bite size pieces)
- 1lb Smoked Sausage (kielbasa, farmers sausage, garlic sausage, etc)
- 1lb Shrimp, raw and shells removed (I left tails on for more flavor)
- 1 Onion, diced
- 1 Green pepper, diced
- 1 Hot pepper, (jalapeno, serrano, scotch bonnet, habanero, etc) (optional!!!)
- 3 ribs Celery, diced
- 1 can Diced tomatoes (28 oz)
- 3 tsp Garlic, minced
- 2 C Chicken broth
- 1 Tbsp. Cajun spice (or more if you prefer)
- 1 tsp Thyme
- 1 tsp Oregano
- 1 1/3 C Rice (cooked)
How To Make It:
- Combine all ingredients in the slow cooker, except for the shrimp and the rice.
- Cook on low for 6 – 7 hours, stirring occasionally
- In last hour of cooking, salt the shrimp lightly, and then add them to the crock pot
- In the last half hour of cooking, add the rice and stir. Replace cover. You want the rice just to warm through and take on some of the cooking flavors.
- Serve with crusty bread, and enjoy!
Recipe Source: https://www.tammileetips.com/crock-pot-gumbo-recipe/
Recipe of the Week – Sheet Pan Steak and Veggies
Sheet Pan Steak and Veggies
30-Minutes to a delicious and healthy meal that your family will love!
What You Need:
- 2 pounds baby red potatoes
- 16 ounces broccoli florets*
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- Kosher salt and freshly ground black pepper, to taste
- 2 pounds (1-inch-thick) top sirloin steak, patted dry
How To Make It:
- Preheat oven to broil. Lightly oil a baking sheet or coat with nonstick spray.
- In a large pot of boiling salted water, cook potatoes until parboiled for 12-15 minutes; drain well.
- Place potatoes and broccoli in a single layer onto the prepared baking sheet. Add olive oil, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.
- Season steaks with salt and pepper, to taste, and add to the baking sheet in a single layer.
- Place into oven and broil until the steak is browned and charred at the edges, about 4-5 minutes per side for medium-rare, or until desired doneness.
- Serve immediately with garlic butter, if desired.
*Recipe Source: http://damndelicious.net/2016/12/16/sheet-pan-steak-and-veggies/
Recipe of the Week – Slow Cooker Sausage, Spinach, and White Bean Soup
Slow Cooker Sausage, Spinach, and White Bean Soup
This delicious soup is perfect for a fall day.
What You Need:
- 1 tablespoon olive oil
- 1 (12.8-ounce) package smoked andouille sausage, thinly sliced
- 3 cloves garlic, minced
- 1 onion, diced
- 3 carrots, peeled and diced
- 2 stalks celery, diced
- 2 (15-ounce) cans Great Northern beans, drained and rinsed
- 1/2 teaspoon dried oregano
- 2 bay leaves
- 4 cups chicken broth
- Kosher salt and freshly ground black pepper, to taste
- 3 cups baby spinach
How To Make It:
- Heat olive oil in a large skillet over medium high heat. Add sausage, and cook, stirring frequently, until lightly browned, about 3-4 minutes.
- Place sausage, garlic, onion, carrots, celery, beans, oregano and bay leaves into a 6-qt slow cooker. Stir in chicken broth and 2 cups water until well combined; season with salt and pepper, to taste.
- Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours. Stir in spinach until wilted.
- Serve immediately.
*Recipe source: http://damndelicious.net/2015/03/21/slow-cooker-sausage-spinach-and-white-bean-soup/
Recipe of the Week – Butternut Squash Quinoa Salad
Butternut Squash Quinoa Salad
Give this tasty salad a try!
Ingredients:
FOR THE BUTTERNUT SQUASH SALAD:
- 1/2 small red onion, diced (about 1/4 cup)
- 1 small (2-pound) butternut squash, peeled, seeded, and cut into 3/4-inch chunks (about 3 1/2 cups)
- 2 teaspoons extra-virgin olive oil
- 1/2 tablespoon maple syrup
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 1/2 cups reduced-sodium chicken or vegetable stock (or water)
- 3/4 cup uncooked quinoa
- 1/2 cup reduced-sugar dried cranberries
- 1/2 cup toasted pepitas (pumpkin seeds), or roughly chopped toasted walnuts or pecans
- 2 tablespoons chopped fresh thyme (or 1/4 cup chopped fresh parsley)
FOR THE DRESSING:
- 3 tablespoons extra-virgin olive oil
- 1 1/2 tablespoons apple cider vinegar (or white wine vinegar)
- 2 teaspoons Dijon mustard
- 1 teaspoon maple syrup
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
How To Make It:
- Place a rack in the center of your oven and preheat the oven to 400 degrees F. Place the red onion in a small bowl and cover with water. Set aside. (This keeps the onion’s flavor but helps soften its harsh bite…and endless onion aftertaste.)
- Place the butternut squash in the center of a large rimmed baking sheet. Drizzle with olive oil and maple syrup, then sprinkle with 1 teaspoon salt and 1/2 teaspoon pepper. Toss to evenly coat, then spread the squash into a single layer. Bake for 15 to 20 minutes, turning once, until tender. Remove from the oven and set aside.
- While the squash is baking, bring the broth (or water) and quinoa to a boil in a medium pan. If you are using water, add 1/4 teaspoon kosher salt. Once boiling, reduce the heat to a simmer, cover, and let cook 15 minutes, until the water is absorbed. Remove from the heat and let stand with the lid on for 5 minutes. Fluff with a fork, then transfer to a large serving bowl.
- In a small bowl or large measuring cup (or a mason jar with a tight-fitting lid), combine the dressing ingredients: olive oil, vinegar, mustard, maple syrup, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Drizzle enough of the dressing over the warm quinoa to moisten it, then stir to combine.
- Scrape the roasted butternut squash and any pan juices into the bowl with the quinoa. Add the cranberries, pepitas, and thyme. Drain the red onion then add it to the bowl. Toss to combine, adding more dressing as desired. (I like to reserve a little of the dressing for adding to leftovers.) Serve warm or at room temperature.
Recipe Source: https://www.wellplated.com/butternut-squash-quinoa-salad/#recipe