Strength Cardio Workout

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You can be strong, but get gassed when you have to do something for a long period of time.

You can also have great cardio endurance, but lose steam quickly when a strength component is added.

That is where Work Capacity comes in.

This workout not only focused on building strength, but also challenges your cardiovascular endurance.

Workouts like this just might be the missing link in your fitness.

Here is how to do it:

  • Start with a foam rolling and 5-10 minutes of a Dynamic Warm-Up.
  • Move on to 3 sets of 60 seconds of the Front Plank, resting 60 seconds in between sets.
  • Starting with Circuit #1 you will do 10 Front Squats and then immediately Row for 2 minutes. Then rest for 2 minutes. Complete 3 sets.
  • Next move on to Circuit #2. You will do 10 TRX Rows and then immediately Row for 2 minutes. Then rest for 2 minutes. Complete 3 sets.

Enjoy!

Weekend Warrior Workout – 9/1/17

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Time is not an excuse with this weeks “Weekend Warrior Workout” and even though the gym may be closed on Monday for Labor Day, this workout takes away that excuse.

All you need is 10 minutes and your bodyweight.

Here is how to do it:

Perform 2 Push-Ups, follow by 2 Squats, followed by 1 Reverse Lunge on each leg. Repeat for 10 reps.

That is 1 set, complete 5.

Enjoy!

Recipe of the Week – Cheesy Buffalo Chicken Spaghetti Squash Bowls

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Spaghetti Squash makes other great dished besides just being a pasta substitute. This weeks recipe brings buffalo chicken and spaghetti squash together for one yummy meal.

What you need:

  • 2 medium spaghetti squash (6-7 inches long)
  • 2 cups of cooked shredded chicken
  • 1 cup freshly grated cheddar and/or mozzarella cheese
  • 1/3 cup Frank’s Red Hot sauce
  • 2 TBSP melted butter
  • 1/3 cup Greek yogurt
  • 1 jalapeno, diced (seeds, stem, + veins removed)
  • 1/4 cup chopped green onion, divided
  • salt and pepper, to taste
  • ranch or blue cheese dressing for drizzling, optional
  • extra grated cheese for topping

How to make it:

  1. Pre-heat oven to 400 degrees F.
  2. Slice your spaghetti squash in half lengthwise and scoop out the seeds. For easy cutting, feel free to stick each squash in the microwave for 5 minutes to soften it up just a tad. The knife slides through way easier this way!
  3. Next grab a lipped baking sheet or a rimmed baking dish and line with foil.
  4. To prevent sticking, rub the cut side of the squash with a teeny bit of olive oil and place face down on your baking sheet.
  5. Roast for 30-40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash, and the exterior of the squash will be visibly softened.
  6. The squash can be roasted and stored in the fridge for a few days if you’d like to meal prep and plan ahead for a speedier dinner. You can also make the whole shebang one weekend and pop it in the fridge until about 30 minutes before dinnertime. Wind up with a little bit leftover? It reheats marvelously the following day! Now let’s get back to the recipe!
  7. While the squash roast, cook chicken via your favorite method or squirrel away leftovers from the previous night’s dinner.
  8. Shred your chicken and combine in a medium bowl with your cheese (I used cheddar and mozzarella), hot sauce, melted butter, Greek yogurt, jalapeño, green onion, salt, and pepper.
  9. Using a fork, scrape the spaghetti squash bowls to release the delicious strands of squash and mix with your cheesy buffalo chicken mixture.
  10. Top each squash with a little extra cheese and place face-up on your baking sheet. Cover the baking dish in foil, leaving a little room at the top (like a tent!) so the cheese doesn’t stick.
  11. Bake at 350 degrees F for around 20 minutes or until hot and bubbly. For golden bubbly cheese, remove the foil at the end, then change oven setting to broil on high and broil for 2-3 minutes.
  12. Garnish with chopped green onion, a drizzle of your favorite dressing, and even extra hot sauce!
*Recipe Source: http://peasandcrayons.com/2016/02/cheesy-buffalo-chicken-spaghetti-squash-recipe.html

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Recipe of the Week – Bell Pepper Egg In A Hole

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Start your day with one of this healthy and delicious Bell Pepper Egg In A Hole recipe.

Here is what you need:

  • 1 red bell pepper
  • 4-5 large eggs
  • Salt
  • Pepper
  • ¼ cup grated Parmesan cheese
  • 1 Tbsp Olive oil

Here’s how to make it:

  1. In a large, non-stick skillet, heat 1 Tbsp olive oil over medium/high heat.
  2. Cut peppers into ½” rings and remove the seeds and centers. Place sliced peppers into the pan and let them saute for a minute.
  3. Crack one egg into the center of each bell pepper slice. Start pouring the egg in slowly; it prevents the egg from leaking and forms a nice seal.
  4. Sprinkle salt and pepper over each egg. Saute for 3 minutes, then flip it over carefully.
  5. Top with a generous amount of Parmesan cheese. If you want your yolks to be juicy (over easy), cook another minute.

Enjoy!

*Recipe Source: http://natashaskitchen.com/2012/06/11/bell-pepper-egginahole/

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PNF No Excuses Workout #2

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No time to make it to the gym?

Give this 15-minute bodyweight workout a try. It will give you a heart-pounding, total-body workout and best of all you can do it anywhere.

Here is how it works:

  • 10 Bodyweight Squats
  • 10 Each Alternating Lunges
  • 10 Dots
  • 10 Leg Lowering
  • 10 Dolphin Planks
  • 10 Push Ups
  • Rest 1-2 Minutes, Repeat 3-5 times

There are no excuses for not getting in a workout.

Enjoy!

10-Minute Fat Torcher

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Give this “10-Minute Fat Torcher” Workout a try.

Here is how you do it:

  • 60 seconds of TRX Rows
  • Rest 60 seconds
  • 60 seconds of Med Ball Slams
  • Rest 60 seconds
  • 60 seconds of TRX Squat Jumps
  • Rest 60 seconds
  • 60 seconds of Front Plank
  • Rest 60 seconds
  • 60 seconds of Burpees

That’s it…10-minutes and you are done!

Enjoy!

PNF No-Excuses Workout #1

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No time to make it to the gym?

Give this 15-minute bodyweight workout a try. It will give you a heart-pounding, total-body workout and best of all you can do it anywhere.

Enjoy!

TRX Upper Body Countdown Workout

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Weekend Warrior Workout

Blast your upper body with this TRX Countdown Workout.

Here is how you do it:

10 Reps of Rows, followed by 10 Reps of Push-ups, then 9 & 9, 8 & 8, and so on down to 1.

Want a bigger challenge?

Once you take the reps down, immediately take them back up.

Enjoy!

Molly M. – Life Changing Testimonial

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Recipe of the Week – Buffalo Chicken Spaghetti Squash Bowls

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Recipe of the Week…

Buffalo Chicken Spaghetti Squash Bowls

Grab a couple Spaghetti Squash, some chicken and cook up this weeks delicious and healthy meal.

Ingredients

  • 2 medium spaghetti squash (6-7 inches long)
  • 2 cups of cooked shredded chicken*
  • 1 cup freshly grated cheddar and/or mozzarella cheese
  • 1/3 cup Frank’s Red Hot sauce
  • 2 TBSP melted butter
  • 1/3 cup Greek yogurt
  • 1 jalapeno, diced (seeds, stem, + veins removed)
  • 1/4 cup chopped green onion, divided
  • salt and pepper, to taste
  • ranch or blue cheese dressing for drizzling, optional
  • extra grated cheese for topping

Directions

  1. Pre-heat oven to 400 degrees F.
  2. Slice your spaghetti squash in half lengthwise and scoop out the seeds. For easy cutting, feel free to stick each squash in the microwave for 5 minutes to soften it up just a tad. The knife slides through way easier this way!
  3. Next grab a lipped baking sheet or a rimmed baking dish and line with foil.
  4. To prevent sticking, rub the cut side of the squash with a teeny bit of olive oil and place face down on your baking sheet.
  5. Roast for 30-40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash, and the exterior of the squash will be visibly softened.
  6. The squash can be roasted and stored in the fridge for a few days if you’d like to meal prep and plan ahead for a speedier dinner. You can also make the whole shebang one weekend and pop it in the fridge until about 30 minutes before dinnertime. Wind up with a little bit leftover? It reheats marvelously the following day! Now let’s get back to the recipe!
  7. While the squash roast, cook chicken via your favorite method or squirrel away leftovers from the previous night’s dinner.
  8. Shred your chicken and combine in a medium bowl with your cheese (I used cheddar and mozzarella), hot sauce, melted butter, Greek yogurt, jalapeño, green onion, salt, and pepper.
  9. Using a fork, scrape the spaghetti squash bowls to release the delicious strands of squash and mix with your cheesy buffalo chicken mixture.
  10. Top each squash with a little extra cheese and place face-up on your baking sheet. Cover the baking dish in foil, leaving a little room at the top (like a tent!) so the cheese doesn’t stick.
  11. Bake at 350 degrees F for around 20 minutes or until hot and bubbly. For golden bubbly cheese, remove the foil at the end, then change oven setting to broil on high and broil for 2-3 minutes.
  12. Garnish with chopped green onion, a drizzle of your favorite dressing, and even extra hot sauce!
*Recipe Source: http://peasandcrayons.com/2016/02/cheesy-buffalo-chicken-spaghetti-squash-recipe.html/cookbook-print/16405

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