Monday, March 17, 2014

Monday "If your lucky enough to be Irish, your lucky enough"

Hey Happy St. Patricks Day! Hope everyone is enjoying the holiday eating some corn beef and cabbage! I got to enjoy in the cabbage part of the meal. For a cup of boiled cabbage it is 22 calories, 3g carb, 1g protein, and 2 g of fiber…cant beat that! I also tried roasting some of the cabbage tonight as well which was delicious! I cut the cabbage into 1/2 inch disc shapes then used Pam spray (the recipe called for coconut or olive oil) but the spray worked out great. Sprinkle discs with salt and pepper then roast in 350 oven for 35-40 minutes, until golden brown on edges. 

I have also been switching up how I eat my Quest protein bars( which let me tell you are the best quality protein bar you can buy and trust me I have tried a lot of them!) I used to eat them after warming them in the microwave for 10 seconds, which was delicious but have tried baking them lately and let me tell you…amazing!!! I cut them into 3 or 6 pieces depending on how much of the bar I am eating then put on parchment paper and cook 350 for 5-8 minutes, keep an eye on them. I swear to you they bake up and taste like delicious legit cookies! Following a plan were you can get creative with your food and look forward to eating it, is what is going to keep you motivated to want to stick with it! 

Workout: Partner Sprints/ Pyramid circuit

Today's workout started with partner sprints using bands. Marissa and I use thick resistance bands and attach them so each of us has one of the attached bands around our waist. If you do not have a partner and have access to a sled that would be a great alternative. If you do not have access to either, then running normal sprints is still a great and challenging option! 
If you have a partner have them load up the resistance bands, meaning have them try to slow you down by leaning back into the band. 
To perform a ball slam:

  • Hold a medicine ball (15 lb) with both hands and stand with your feet at shoulder width. This will be your starting position.
  • Initiate the counter movement by raising the ball above your head and fully extending your body.
  • Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
  • Receive the ball with both hands on the bounce and repeat the movement.


-Sprint 30 seconds then perform 15 jump squats after each sprint (this should burn). Repeat 4 times!

Kettlebell and ball slam pyramid
For a pyramid workout perform:
1 ball slam,   1 kettlebell swing
2 ball slams, 2 kettlebell swing
3 ball slams, 3 kettlebell swing
4 ball slams, 4 kettlebell swing
5 ball slams, 5 kettlebell swing
6 ball slams, 6 kettlebell swing
7 ball slams, 7 kettlebell swing
8 ball slams, 8 kettlebell swing
9 ball slams, 9 kettlebell swing
10 ball slams, 10 kettlebell swing

Take 1-2 minute break then go back down the pyramid from 10 to 1!

Finish up workout with 3 more 30 second sprints then perform 10 push ups after each sprint. Repeat 3 times! 

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