Documents, Lunch & Supper

Lunch & Supper Oven-Baked Cod – Feb 28th 2016

Hello Everyone,

I had a great time with friends and family! My best friend made me some of this and it was delicious.  We took the recipe from Food.com and it was super good, so I found it and decided to share it with you. I left all the hyperlinks so that you can follow along just like I did.

INGREDIENTS

Nutrition SERVINGS UNITS 

DIRECTIONS

  1. Preheat oven to 400°F Line your pan with aluminum foil and lightly brush with olive oil, or use a bit of cooking spray.
  2. Combine parsley, garlic, lemon zest, and coarse salt on the cutting board. Finely chop, then combine with the breadcrumbs in a shallow plate.
  3. Brush top of each fillet with olive oil. Press fillet into the crumb mixture. Place fillets in baking dish, crust-side up. Bake until firm, about 12-15 minutes, depending on the thickness of the fish. Serve with lemon wedges.

Reference:

Food.com/oven-baked cod recipe: http://www.food.com/recipe/easy-oven-baked-cod-133718

 

 

Breakfast, Documents

Crepe Breakfast Wraps – Feb 28th 2016

Hello Everyone,

So my wife and I just had crepe’s this past week because we went back home and saw family.  Anyways, it is great because there are several different recipes of crepes from protein to sweet to alcoholic ones.  But we had a twist on it by making it into a breakfast wrap.  So I added in some veggies, meat and fruit.  It was fabulous.  I won’t give you guys a recipe because there are several crepe mixes out there but combine your crepe into a wrap!!

Another Idea is making your crepe into a layered sandwich!!  I also tried that too and it was a blast!! Have fun.

Ingredients

  • 6 eggs
  • 2 tablespoons milk
  • 1/4 teaspoon pepper
  • 1 tablespoon canola oil
  • 1 cup (4 ounces) shredded cheddar cheese
  • 3/4 cup diced fully cooked ham
  • 1/2 cup of onions and veggies
  • 1/2 of lettuce (Group of 4 people)
  • 4 crepe tortillas (8 inches), warmed

Directions

  1. In a small bowl, whisk the eggs, milk and pepper. In a large skillet, heat oil. Add egg mixture; cook and stir over medium heat until eggs are completely set. Stir in cheese and ham in order to make a nice omelette.  
  2. Spoon egg mixture down the center of each crepe; add fruit, veggies and onions, roll up.
    Freeze option: Wrap cooled egg wrap in plastic wrap and freeze in a resealable plastic bag for up to 2 weeks. To use, thaw in refrigerator overnight. Remove plastic wrap; wrap tortilla in a moist paper towel. Microwave on high for 30-60 seconds or until heated through. Serve immediately.
    Yield: 4 servings.
Documents, Fitness Challenge Weekly

Terrible Tuesday Tabata – Plyo March 1st 2016

Hello Everyone,

LSSD-Orange line for white ground2

Keep it simple today!

  1. Frog Jump Burpee’s 45sec

Plank Alternating Shoulder Taps 15 sec

Repeat…once and move on to the next

2. Clapping Push Ups 45 sec

Diamond Hands Tricep Push ups 15 sec

Repeat…once and move on to the next

3. 180 degree squat Jumps 45sec

Man Makers with alternating leg/arm lift 15 sec

Repeat…once and move on to the next

4. Hip ups 45 sec

Toe Touches  15 sec

Repeat…once and move on to the next

 

So remember everyone the importance of pushing yourself to the MAX every round no matter what! If you want to get the most out of it, then it’s mind over matter!

 

Good Luck!

 

 

 

Documents, Fitness Challenge Weekly

Chest & Triceps – Feb 28th 2016

 
LSSD-Orange line for white ground2

Chest & Triceps Workout

[Superset] Flat Bench Dumbbell Press

  1. 40% 12 reps – Flat Bench Press > Push ups until failure

Rest 1 minute   Dumbbell Bench Press

  1. 50 % 12 reps – Flat Bench Press > Push ups until failure

Rest 1 minute

  1. 60 % 12 reps – Flat Bench Press > Push ups until failure

Rest 1 minute

  1. 80 % 12 reps – Flat Bench Press > Push ups until failure

Rest 1 ½ minutes

 

[Triset] Dips > Lying DB Tricep Extensions > DB Tricep Bench Press

  1. 12 reps Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
  2. 10 reps Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
  3. 8 reps (Heavier Weight) Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
  4. 12 reps (Lighter Weight) Dips > Lying DB Tricep Extensions > DB Tricep Bench Press

Lying Tricep Extension     Barbell Close Grip Tricep Press – use Dumbbells

 

[Superset] Incline Dumbbell Bench Press > Incline Dumbbell Flies

  1. 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies
  2. 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies
  3. 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies

Incline Dumbbell Bench Press      Incline Dumbbell Bench Press Flies

[Superset] Tricep Pushdown > Tricep Reverse Grip Push Down

  1. 12 reps – Tricep Pushdown > Tricep Reverse Grip Push Down
  2. 15 reps – Tricep Pushdown > Tricep Reverse Grip Push Down

Tricep Push Down                      Reverse Grip Tricep Push Down

Documents, Fitness Challenge Weekly

Back & Biceps – Feb 28th 2016

Back & Biceps Workout      LSSD-Orange line for white ground2

Remember to establish your max weight during 1 of the workouts.

[Superset] Full Range Wide Grip Deadlift (What is your max rep?)

  1. 40% 12 reps – Full Range Wide Grip Deadlift > 5 reps – Straight Stiff Leg Deadlift

Rest 30 sec         Wide Grip (Snatch) Deadlift        Lower Back/Hamstrings Stiff Leg Deadlift

  1. 60% 12 reps – Full Range Wide Grip Deadlift > 5 reps – Straight Stiff Leg Deadlift

Rest 40 sec

  1. 85% 12 reps – Full Range Wide Grip Deadlift > 5 reps – Straight Stiff Leg Deadlift

Rest 1 minute

[Superset] Hammer Curl (What is your max rep?)

  1. 40% 12 reps/arm – Full Range Double Arm Hammer Curl > 12 reps – Lower (bottom) Half Inner Curl      Hammer Curl

Rest 30 sec

  1. 60% 12 reps/arm – Full Range Double Arm Hammer Curl > 12 reps – Lower (bottom) Half Inner Curl

Rest 30 sec

  1. 80% 12 reps/arm – Full Range Double Arm Hammer Curl > 12 reps – Lower (bottom) Half Inner Curl

Rest 30 sec

[Superset] Bent-over Barbell Rows

  1. 12 reps of Bent over Barbell Rows to belly button (underhand grip) > Bent over Barbell Rows To High Chest  Barbell Row

Rest 45 sec

  1. 10 reps of Bent over Barbell Rows to belly button (underhand grip) > Bent over Barbell Rows To High Chest

Rest 45 sec

  1. 8 reps of Bent over Barbell Rows to belly button (underhand grip) > Bent over Barbell Rows To High Chest

Rest 45 sec

Pull Downs

  1. 8 reps of Cable Pull Downs             Latissimus Dorsi

Rest as needed

  1. 10 reps of Cable Pull Down

Rest as needed

  1. 12 reps of Cable Pull Down

Incline Dumbbell Curls

  1. 12 reps/arm          Incline Bicep Curl

Rest 30 sec

2. 15 reps/arm