PNF Fit Tip #1 – Get That Suitcase Into The Overhead Bin

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Don’t be the person who can’t put a suitcase into the overhead bin on an airplane. Pick heavy stuff up and lift it overhead to stay strong. As we age our strength decreases, making strength training more important to stay healthy.

The Single Arm Kettlebell Clean & Press is a great way to stay strong as you get older and continue to lift heavy things overhead, like your suitcase.

Add it to a couple of your workouts each week for a few sets of 5-8 reps.

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Every Good Workout Starts With Coffee

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Here are 7 ways that a cup of joe can make your workout better.

1. Promotes fat cells to be used as energy versus glycogen when consumed before a workout.
2. Coffee can help boost performance by helping you train harder and longer.
3. Increases mental focus.
4. Gives the body a boost in antioxidants to protect against damage caused by free radicals.
5. Suppresses appetite, researchers have found that those who drank black coffee before a workout ate 72 fewer calories later in the day.
6. 300mg of caffeine, roughly the amount found in a cup of coffee, helps the body burn 15% more calories in the 3 hours post-workout.
7. Makes working out easier. Research from the Journal of Applied Physiology has shown that caffeinated exercisers found their workouts easier than non caffeinated exercisers.

Grab a cup 30-60 minutes before your next workout, just skip the cream and sugar.

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Presses & Swings Complex

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6-Week Summer Body Solution

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Groundhog Day Workout

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Groundhog Day Workout

Celebrate “Groundhog Day” with this workout that repeats itself over and over.

Whether Phil sees his shadow or not, you’re guaranteed to feel like Bill Murray when you repeat this circuit over and over and over.

What You Need:

  • 1 Kettlebell

How To Do It:

  • 30 KB Swings
  • 5 Push Ups
  • 20 KB Swings
  • 5 Push Ups
  • 10 KB Swings
  • 5 Push Ups
  • Repeat 5x

Happy Groundhog Day!

Weekend Warrior Workout #6

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No excuses with this body-weight circuit.

Here is how you do it:

  • 15 Sumo Squat or Sumo Jump Squats
  • 10 Floor Leg Lifts
  • 15 each Alternating Lunges
  • 10 One Jump Forward, 2 Jumps Back
  • 25 Dolphin Planks
  • 15 Push Ups
    • Repeat 3-5 times.

Enjoy!

Dead Bug with Core Engagement

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Dead Bug with Core Engagement

What It Works:

Core anti-flexion, Core anti-rotation, Lumbar stability

 

How To Do It:

Start laying on your back about 1 foot from a wall. Press your arms into the wall. Lock down your core by pressing your low back into the floor. Maintain this position throughout the entire movement. Inhale through the nose and exhale through the mouth. As you exhale lower one leg down, do not lose low back contact with floor and do not let foot touch the floor. Inhale as you return the leg to the starting position. Repeat on opposite side.

 

Progressions:

  • Sandbag Dead Bug
  • Alternating Dead Bug
  • MB Dead Bug

Valentine’s Day Dessert Recipes

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Treat your Sweetheart to one of the these sweet indulgences.

Chocolate Fruit Truffles

What You Need:

  • 3 cups fresh fruit strawberries, banana, pineapple, kiwi etc.
  • 1 cup chopped dark chocolate or dairy-free chocolate

How To Make It:

  1. Slice fruit into ½ inch thick slabs then use a heart-shaped cookie cutter to cut into shapes. Alternatively, use a small melon baller to create ball shapes.
  2. Bring a medium pot of water to a boil, then shut off heat. Place chocolate in a separate heat-proof bowl, and set on top of the pot of hot water. Stir until chocolate has melted. Alternatively, microwave the chocolate on low for 1 minute, stir, microwave for 30 seconds more, then stir until melted.
  3. Use a fork or toothpicks to dip fruit into the chocolate. Place on a parchment paper-lined baking sheet.
  4. Set chocolate covered fruit truffles in the freezer until chocolate sets. Optionally dust with cocoa powder, or drizzle with white chocolate.
*Recipe Source: https://www.liveeatlearn.com/2-ingredient-chocolate-fruit-truffles/

Chocolate Cashew Butter Candy Cups

What You Need:

For the chocolate bottom layer

  • 1 cup Enjoy Life dark chocolate chips
  • 3 tbsp extra virgin coconut oil
  • 3 tbsp smooth cashew butter – any smooth nut butter you like will work

For the cashew-honey-vanilla layer

 

How To Make It:

Make the Chocolate Layer First:

  1. In a small saucepan, melt the coconut oil and the chocolate chips over low heat and stir until melted and smooth
  2. Add the cashew butter and stir until smooth and creamy
  3. Fill your silicone heart mold (or cupcake liners) about halfway up for each cup. Put the chocolate in the freezer or refrigerator while you make the second layer.

For the Cashew Butter Layer

  1. In another small saucepan, melt the 2nd 3 tbsp of coconut oil and the honey together over very low heat while stirring. Add the cashew butter and stir until smooth. Remove from heat, and stir in the vanilla.
  2. Take the mold or lined cupcake pan out of the freezer and carefully spoon a little bit of the cashew butter-honey mix into each heart over the chocolate. Take a toothpick and gently swirl the cashew layer into the chocolate (have fun with the designs!)
  3. Put in the freezer until completely set, then remove from freezer. You should be able to easily pop each chocolate out from the mold or cupcake liners
  4. Serve and enjoy! Store leftovers in the freezer or refrigerator to keep them solid. The chocolate layer will be hard and the cashew layer creamier.
*Recipe Source: https://www.paleorunningmomma.com/chocolate-cashew-butter-candy-cups-paleo-vegan/

 

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