Documents, Fitness Challenge Weekly

Workout of the Week – Back

Hello Everyone,

So today I am focusing on a typical back workout.

Superset: 3 Sets x 10 reps

RDL with lower Row – right

Barbell Row

RDL with lower Row – left

Barbell Row

 

Superset: 3 sets x 10 reps

Pull Ups

Vermont Pull ups

 

Superset: 3 Sets x 10 reps

Single Arm Pull Down – Left

Seated Row

Single Arm Pull Down – Right

Seated Row

 

Finisher: Superman Push ups

 

 

Breakfast, Documents

Breakfast Idea Jan 3 – 9th 2016

Hello Everyone,

So I got this healthy idea from a friend I had when I was traveling and so I decided to look up some healthier ways to do it online and found one on Yummly.

I will be making more of these so hope you enjoy it as much as I do.

Ingredients

  • nonstick spray
  • 11/4 cups whole wheat flour
  • 2 scoops vanilla (DailyBurn Fuel-6 in)
  • 1 tbsp ground flaxseed
  • 2 tsps baking powder
  • 1/8 tsp salt
  • 2 large eggs
  • 2 bananas (ripe, mashed)
  • 1/2 cup nonfat plain greek yogurt
  • 1/4 cup skim milk
  • 1 cup of vanilla or non-flavored protein powder
  • 1 tbsp pure vanilla extract
  • 1/4 cup chocolate spread (Nutella)
  • 1/2 cup chopped walnuts (optional)
  • 2 cups of blue berries (optional) but really good!

Preparation

  1. Heat oven to 350 degrees. Coat a 12-cup standard muffin pan with cooking spray.
  2. In a bowl, whisk together flour, protein powder, flaxseeds, baking powder and salt. In another bowl, combine eggs, bananas, yogurt, milk and vanilla and berries. Mix the wet ingredients into the dry ingredients until just combined.
  3. Fill the muffin cups halfway and drop a teaspoon-size dollop of Nutella in each. Fill with batter the rest of the way. Sprinkle walnuts on top if desired and bake for 18-20 minutes, or until a toothpick comes out clean. Let cool on a wire rack.
  4. Individuals with a nut allergies, do not add walnuts on top but I liked this because for some reason I don’t react to Nutella.
  5. Store muffins in an airtight container up to two days.

 

OR!!!

Ingredients

  • 1/2 cup coconut flour (measured correctly)
  • 1 tsp xanthan gum
  • 3/4 tsp baking powder
  • 3/4 tsp baking soda
  • 1/4 tsp salt
  • 1 tbsp chia seeds
  • 1 tbsp lemon zest (about one medium)
  • 1 tbsp coconut oil (or unsalted butter, melted)
  • 1 large eggs (room temperature)
  • 1 tsp vanilla extract
  • 1/4 cup nonfat plain greek yogurt
  • 1/4 cup agave nectar
  • 1/2 cup unsweetened vanilla almond milk
  • 2 scoops vanilla protein (such as this)
  • 1 cup strawberries (frozen unsweetened, thawed slightly and diced)
  • 3 tbsps lemon juice (freshly squeezed, about one medium-large)

Same as up top… add the your dry ingredients first and then in another bowl vanilla, eggs and greek yogurt.  Good luck. 

Documents, Fitness Challenge Weekly

Workout of the Week Dec 27th – Jan 2 2016

Hello Everyone,

This week I borrowed a kettle bell and did some training with it.

Here was my workout.  I wasn’t feeling the greatest this week so I made it easier.  But remember you can always push yourself to your own limits and give it all you got! Repeat the workout 3 times

Good luck,

3 Sets of each exercise – exercises are done one after the other and start from the top again.

  1. Kettle bell squat to upright row

– 12 reps

2. Low Squat hold to Kettle bell press in and out straight in front of you.

– 1 minute

3. Basic Kettle Bell Snatch to press (single arm)

– 12 reps

4. Low Squat Seated Hold to kettle bell around the world (goes between your legs in a figure 8 pattern)

– 1 minute

5. Single Leg RDL (Romanian Dead Lift) leg swing back to high knee

– 12 reps each leg

6. Swing Under Lateral Raise Lunges (body does a lunging action and swings the Kettle bell under the front leg to the other arm. That arm does a lateral raise to the side and repeat with other leg)

– 12 reps each side

7. Kettle Bell Upright Oblique Crunch (body and feet more than shoulder width apart and your hands are by your side. One hand will have the kettle bell and the other doesn’t.  The hand that doesn’t have the kettle bell goes down the side of the leg to the knee and vise versa with the other side.  Do this with the kettle bell on both sides.)

– 12 reps each side

Breakfast, Documents

Breakfast Dec 27th – Jan 2nd 2016 Caramelised Apple on a Bagel

Hello Everyone,

I was thinking of something sweet for the New Year.  So I decided to add a twist of a recipe found online.

Hope you like it.

Ingredients

  •  1/2 cup of butter
  • 3 medium granny smith apples, thinly sliced
  • 1 or 2 Banana, thinly sliced
  • 3 medium pears, thinly sliced
  • 1/4 cup craisins
  • 4 poppy-seed bagels, split
  • 100g camembert cheese, thinly sliced
  •  rocket leaves, to serve

Melt butter in a medium frying pan over medium-high heat. Add apples. Cook, stirring, for about 3-5 minutes or until lightly browned. Stir in craisins. Remove from heat.

Meanwhile,  toast bagels until you like them, lightly browned. Top with cheese. Grill for 2 to 3 minutes or until cheese is melted.

Top bagels with apple mixture and add pears and bananas as you like. Serve with rocket leaves crushed and mixed on top.