Weekend Warrior Workout – October 13th, 2017

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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

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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:

  1. Combine all ingredients in the slow cooker, except for the shrimp and the rice.
  2. Cook on low for 6 – 7 hours, stirring occasionally
  3. In last hour of cooking, salt the shrimp lightly, and then add them to the crock pot
  4. 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.
  5. 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

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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:

  1. Preheat oven to broil. Lightly oil a baking sheet or coat with nonstick spray.
  2. In a large pot of boiling salted water, cook potatoes until parboiled for 12-15 minutes; drain well.
  3. 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.
  4. Season steaks with salt and pepper, to taste, and add to the baking sheet in a single layer.
  5. 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.
  6. 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

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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:

  1. Heat olive oil in a large skillet over medium high heat. Add sausage, and cook, stirring frequently, until lightly browned, about 3-4 minutes.
  2. 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.
  3. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours. Stir in spinach until wilted.
  4. 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

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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:

  1. 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.)
  2. 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.
  3. 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.
  4. 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.
  5. 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

Weekend Warrior Workout – 9/29/17

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Whether you’re on the road in a hotel, had a busy day, or just want to get in a quick workout this is one of our favorite go to’s at PNF.

It only takes ten minutes and gets your whole body.

Here is how it works:

  • Start with 5 Plank Walk-Up Push Ups
  • Then stand up, or do a Burpee, and do 5 Squats with a Reverse Lunge
  • Repeat for as many rounds as possible in 10 minutes.

Enjoy!

Weekend Warrior Workout – 9/22/17

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Not able to make it to the gym this weekend?

No problem. We’ve got you covered.

All you need is a pair of Valslides and you can get in a great total-body workout in the comforts of your living room or hotel room.

Here is how you do it:

  • Reverse Lunge – 10 reps each leg
  • Mountain Climber – 10 reps each leg
  • Jacknife with Push-Up – 10 reps
  • SHELC – 10 reps
  • Rest 30-60 seconds, and repeat 5 times.

Enjoy!

Recipe of the Week – Crockpot White Chicken Chili

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Recipe of the Week – Crockpot White Chicken Chili

Grab your crockpot and give this weeks delicious recipe a try!

Ingredients:

  • 1 1/4 pounds boneless, skinless chicken breasts (about 2-3 breasts)
  • 4 cups (32 ounces) low sodium chicken stock
  • 2 (15-ounce) cans reduced sodium white beans, such as white kidney beans, cannellini or Great Northern beans, rinsed and drained
  • 2 (4.5-ounce) cans diced green chiles
  • 3 cloves minced garlic
  • 1 small (or 1/2 large) yellow onion, finely diced
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 cup chopped fresh cilantro
  • Fresh lime wedges
  • For serving (the toppings add important flavor, so LOAD IT UP!): Diced jalapeno, diced avocado, non-fat sour cream or plain Greek yogurt, shredded cheese, crushed tortilla chips

How To Make It:

  1. Place chicken in the bottom of a 6-quart or larger slow cooker. Top with the chicken broth, white beans, green chiles, garlic, onion, cumin, oregano, salt, and cayenne. Stir to combine. Cover and cook on low for 4-6 hours or high for 2-4 hours, until the chicken is cooked through. Remove the chicken breasts to a plate. Once cool enough to handle, shred and set aside.
  2. With an immersion blender, puree a portion of the chili to thicken it, leaving some of the beans whole. (You can also transfer a few ladlefuls of the chili to a food processor and roughly blend, then stir the blended portion back into the chili.) Stir in the shredded chicken and cilantro. Portion into bowls and top with a squeeze of fresh lime juice. Add any other desired toppings and enjoy.

Enjoy!

*Recipe source: https://www.wellplated.com/crockpot-white-chicken-chili/#recipe

Daily Recovery Routine

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Weekend Warrior Workout…

Better workouts and better results come through better recovery.

While this weeks “Weekend Warrior Workout” isn’t a workout, it will help you get stronger, feel better, and have less stiffness and muscle soreness.

It’s not always what we do in the workouts that makes the biggest difference, it’s what we do outside of our time in the gym that really counts.

While nutrition and proper sleep are important for recovery, just as you cannot workout hard every day and get the best results.

The following is a five minute recovery routine that we have found works great when done before going to bed each night.

Here is what you need:

  • A Foam Roller
  • A Tennis Ball
  • 5 Minutes

Here is how you do it:

  • Start with the Tennis ball and roll out the bottoms of your feet.
  • Next move to the foam roller and start at your calves and work your way up the body doing 10 rolls for each area.
  • Finish up with the two stretches for 30 seconds on each side.
  • Now, go to bed.

Enjoy!

Is A Lack Of Sleep Affecting Your Fitness?

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Is it possible that a lack of sleep, or poor quality sleep, could be negatively affecting your weight loss goals? Or even making you fat?

According to recent research this seems to be exactly the case.

At the University of Chicago’s General Clinical Resource Center researchers followed 10 overweight, but healthy participants aged 35-49 who according to body mass index were considered overweight. The participants were given an individualized balanced diet that reduced their calories by 10% of what was needed to maintain their weight without exercise (roughly 1,450 calories per day).

Each participant was studied twice: the first time studied participants slept on average 7.5 hours over a fourteen day period, the second time for only 5.5 hours over a fourteen day period.

The researchers found that when sleeping less it reduced the participants fat loss by 55%. It was also found, that when participants got adequate sleep their ghrelin levels were lower. (High ghrelin levels reduce energy expenditure, increase hunger and promote fat retention.)

In conjunction with Stanford University the University of Chicago went a step further by looking at the leptin (leptin sends a signal to your brain to tell you when you are full) and ghrelin levels in 12 healthy men after being subjected to two days of adequate sleep and two days of sleep deprivation. They found that when sleep was restricted leptin levels went down and ghrelin levels went up. Thus, resulting in increased appetites and an inability to get full. They also found that the participants had an increased craving for high carbohydrate, calorie dense food.

Finally, Standard and the University of Wisconsin then took this even a step farther. They had 1,000 volunteers report the number of hours they slept each night. Then measured their leptin and ghrelin levels and charted their weight. Not surprisingly they found that those who slept less had lower leptin levels, higher ghrelin levels, weighed more, and had a higher level of body fat.

If you’ve been dieting and exercising, but having trouble losing weight, check your sleep. We each need between 7-8 hours of sleep each night. Even if you sleep less and don’t think you need it you probably do.  Many of us have become accustomed to functioning with sleep deprivation that we no longer remember what it feels like to be fully rested. Sometimes we just don’t know how bad we felt until we feel good again.

Ask yourself, “When was the last time you got a solid eight hours? When was the last time that happened regularly?”

During the hours spent asleep is when all the good stuff happens in your body. Cells repair and regenerate. Hormones function better and regulare. Aches and pains lessen with adequate sleep. And changes in the body’s appearance happen easier.

This is not to say that sleep is the entire answer, but it could be a missing link and the reason you are not getting the results you are looking for.
Not everyone has an easy time sleeping or staying asleep. But there some things you can do to help improve the quality of the sleep you get.

#1. Allow yourself the opportunity to get a full 8 hours and go to bed and wake up at the same time each night.
#2. The hours spent asleep before midnight seem to make a bigger difference than the hours spent asleep after midnight.
#3. Put down the iPad, iPhone, and shut off the TV at least a half hour before you go to bed. The light from these devices stimulates the brain and triggers a wake up response. If you need something to do to relax before bed, read a book, write in a gratitude journal, or take a hot bath.
#4. Do not eat and then immediately go to bed.
#5. Keep your bedroom cool. 68 degrees seems to be the sweet spot.
#6. Keep your room quiet and dark, free of artificial light.
#7. Avoid alcohol before going to bed.
#8. Cut back on caffeine.
#9. There is no research on this, but numerous people seem to sleep better when they take their daily fish oil before going to bed.

#10. Take five minutes to foam roll and stretch before going to bed.
Everyone can run on less sleep for a while, but it will catch up to you eventually and take a toll on your physical health.

Some signs of sleep deprivation are:
#1. Waking up tired.
#2. Increased irritability.
#3. Having trouble concentrating.
#4. Forgetfulness.
#5. Decline in job performance.
#6. Sleeping through your alarm.
#7. Making poor decisions.
#8. Lack of motivation.
#9. Stiff and achey joints.
#10. Frequently sick or not feeling well.
#11. You are not recovering as quickly from your workouts.
#12. Your strength is decreasing.
#13. Your gaining fat and losing muscle.

Get your sleep! It will make a difference in the person you are.