Cardio : Weight Baring ratio workout

I missed Monday's workout due to the fact that this weekend I went on a overnight backpacking trip. My body felt a little used up and not ready for a high intensity workout. Today's workout was a little bit different than others I have done in the past. This was set up to make it be as hard as you are willing to make it.

What you will need:

• Weighted Bar
• Box 
• Rower 
• TRX

Cardio : Weight Baring

Everything is 3 minutes total. Cardio will be done straight through for 3 minutes and the weight baring exercise will be broken up per minute.

3 minutes                                                 3 minutes: 1 minute per exercise            

Row                                                         TRX

Goal: 750 meters                                      Chest Press, Squat Row, Bicep Curls

Jump Rope                                               Weighted Bar

Goal: 300                                                   Shoulder Press, Tricep Extension, Row

Suicide Run                                              Body Weight

Goal: 6                                                       Plank, Right Side Plank, Left Side Plank

Box Jumps                                                Box

Goal: 60                                                     Decline Push-ups, Dips, Toe Taps

Goal for the weight baring exercises are to do as many as you can in one minute. Give yourself a minute in between your weight baring exercise and your new cardio workout. Only give yourself 30 seconds between the cardio and the weight baring exercises. 

This is a great workout that will get your heart pumping! 

                            

Skinny No flour cookies

Tonight after dinner I was craving something sweet without being unhealthy or making me feel gross. I know I do have a roll of Girl Scout cookies in my freezer right now, and I am trying to avoid eating them as much as possible. I'll just make sure to give them to my friends who come and visit me at my house right? Ha, just kidding…

What you will need:

• 2 ripe bananas
• 1 cup of rolled oats
• 1/4 cup of raisins
• 1 tbsp of honey
• 1/4 cup of walnuts, chopped

Instructions:

This recipe is very SIMPLE! 

• Pre-heat oven to 350 degrees

• All you need to do is combine all of the ingredients in a bowl together. Make sure all of the banana is mashed completely. I used a hand blender to combine all of the ingredients together.

• Spoon it out evenly on a greased baking sheet

• Bake for 15 minutes

The final result were sweet and chewy cookies that really curved my sweet tooth that I was having. YUMM!!! I have a feeling I am going to be making these a lot. 

Crossfit Style Workout- No equipment needed!!!

15, 12, 10 reps with suicides

This workout was hard! I am not sure if it was just super high intensity, or if it was because I had too much fun Saturday night at my friends Bachelorette party. This workout might of hurt more due to 'extending' myself too much Saturday, ha! No regrets though! 

Equipment:

• Heavy weighted bar- About 30% of your body weight 
• Mat
• Area to run at least 45 yards

The concept of this workout was to do a set amount of reps then immediately afterwards to an exercise to failure. Failure means you no longer can go anymore while keeping the same speed or pace. 

Every workout you will do three times through. First round is 15 reps, then 12, then 10 reps. After each round you do 1 suicide. 

Exercise                                                                   Failure

Back Squat w/ weight                                        Plyometric Squat

                                          -1 lap of suicides-

Shoulder Press w/ weight                                   Push-Ups

                                          - 1 lap of suicides-

V-up Sit ups                                                        Regular Sit-Ups

                                          -1 lap of suicides-

Dead Lifts                                                           Burpees

                                           -1 lap of suicides- 

Explanation:  You will start out with 15 reps of back squats, then do plyometric squats until you can no longer do them. Then you will do 1 lap of suicides. Then you will do 12 reps of back squats with weight. Then plyo squats. Then 1 lap of suicides. Then 10 reps of back squat. Plyo squats to failure. Then 1 lap of suicides. Continue this with the shoulder press, v-up sit ups, and dead lifts until you have completed the workout. 

Back Squat

Shoulder Press

V-Up Sit Ups

Dead Lift

Strawberry, Banana, date, and almond smoothie

        This morning I randomly decided to try to make a smoothie. I pretty much went to my pantry and my fridge and brought out things that I thought would go well together. I wanted something sweet, healthy, and packed with protein. Here is what I came up with:

Serves: 2

What you will need:

• 1/2 Ripe Banana
• 7 Strawberries
• 1 Tablespoon of Coconut Oil
• 1 Tablespoon of Almond Butter
• 1 Date, pitted
• 1/2-1 scoop of Whey Protein (optional)
• 1/2 cup of Almond Milk
• Add ice (I used 5 cubes)

Directions:

• Place all ingredients in your blender

• First use the 'crush ice' function on your blender until all of the ice is crushed down to a small size
• Then use the 'liquify' option and blend for about 30-45 seconds
• Then it is ready to eat/drink!!

Nutrition Facts:

• Calories: 189
• Protein: 10g
• Calcium: 60%
• Carbohydrates: 16
• Sugar: 6.5g

**Remember most of the sugar comes from fructose**

Kristen Approved!!

Steamed Fish with Soy Sauce and Sesame Oil

                          One of the best and easiest things you could do for yourself is to add more fish to your diet. Fish is low in calories, high in omega 3 fatty acid, high in protein, high in calcium, high in phosphorus, and in many other minerals. When looking for a good fresh fish look for LOCAL fish. That means if you live in the United States get a fish that has been swimming in the waters near you.

This recipe is very simple and very healthy for you. I served this fish with some brown rice and sprinkled wasabi seaweed on top.

What you will need:

• Four 6 oz. fillets of white fish (flounder, sole, cod, snapper) I used cod
• Soy Sauce
• Hot toasted sesame oil
• Or regular sesame oil and sriracha (this is how I did it)

Directions:

• Fill the bottom of a steamer pot with water and bring it to a boil
• Turn the heat to medium and place the steamer basket inside the steamer pot. 
• After you place the steamer basket in place the fish on a small plate, parchment, or on top of cabbage leaves. This will keep the fish from sticking to the basket)-- I used a plate

• Steam fish for 5-7 minutes 

• Transfer the fish to a plate and finish it with a few drops of soy sauce, sesame oil, and sriracha. Sprinkle with seaweed (optional)

This dish was light and had a little zing to it thanks to the sriracha. 

Flavorful Thai Chicken Burger

                    Holy cow! Honestly when I was thinking chicken burger I really wasn't thinking it was going to have much taste at all. I have had turkey and chicken burgers before and they were always missing that pizzaz that most beef burgers have. The great thing about this recipe is that it has everything that a beef burger does without all of the health side effects and the heavy feeling you feel after you eat one. So this how you make this delicious chicken burger…

What you will need:

• 1 pound of ground chicken
• 2 cloves of garlic, very finely minced
• 2/3 cup of cilantro, finely chopped
• 2 shallots, very finely minced
• 1 teaspoon very finely minced red chili
• 2 teaspoons fish sauce
• 1/2 teaspoon coarse sea salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons neutral oil (canola, grape seed, or safflower oil)

Directions:

• Throughly mix the chicken with the garlic, cilantro, shallots, red chili, fish sauce, salt, and pepper. 

• Form the mixture into 4 burgers each about 3/4 inch thick

• Heat a grill or stove top pan to medium heat. 
• Rub each burger with the oil
• Grill for about 8 minutes on the first side, and about 5 minutes on the other side.
• I used a George Foreman grill and cooked until center was no longer pink. About 5 minutes.

This serves 4 people. Serve with a side salad or on a gluten-free bun. :)

***Remember this is chicken so it can not have any pink in the middle of the burger. ***