Author: Lightning Strike Self Defense

Documents, Fitness Challenge Weekly

Terrible Tuesday Burpee Hell Jan 3 2016

Lightning Strike Self Defense

Hello Everyone,

I just thought of you guys when I made this burpee workout from hell!

Hee I can just think of my Krav Mentor Isreal Cohen in my head!

Good luck yall and you must do this 15 reps each exercise before doing it all over again only twice…

360 Burpee

  • Regular Burpee so that includes a push up but you must jump up and turn 360 degrees

8 count bodybuilder Burpee

  • Regular burpee so that includes a push up but after push up into a plank jack coming up into a jump.

Rolling Candle Stick Burpee

  • Regular Burpee but when you come down from your jump you must roll onto your back and lift your hips off the ground with your legs straight up in the air and then jump up into push up position and resume the other steps like normal.

Frog Jump Forward and Backward Burpee

  • Do a  regular burpee and after the push up stage when you bring your feet back under your body you jump forward.  Do a burpee and then jump backwards etc…

1 legged Burpee

  • Do a regular burpee just using only 1 leg and alternate legs next time around.

2 minute break!!! and do it all again one last time!!!

 

Documents, Fitness Challenge Weekly

Workout of the Week Leg Jan 3

Lightning Strike Self Defense

Hello Everyone,

So to get back into it after the holiday season, I decided to do a leg crushing workout.  It involves some weights and a jump rope.

Exercises:

All the exercises must be done BACK TO BACK NO REST!! It’s important that you don’t take a break between exercises.  You can change weights and vary if you need to or have no weight at all.

Warm up: Jump Rope 5 minutes without stopping if you can!

  1. Goblet Squat 15 reps w/ 30lbs with push out press
  • When you lower your body into the squat position you must follow the movement by pushing the weight out in front of you arms straight and back into chest before you rise up and repeat.

2. Squat Seated Hold  1 minute – no weight

3. Explosive Jump Squat with weight 25lbs

  • Have he weights by your side shoulder width apart and keep them there. Lower your body into a squat and explode upward off of the ground.  Note: if you want a low impact solution, explode up onto your toes without leaving the ground.  It will use the same muscles

Jump Rope for 1 min 30 sec and repeat previous set 1 more time!

  1. Burpee  Squat Jump – 15 reps with Weight if you can 10lbs
  2. Squat to Golf Swing – 15 reps with weight if you can 20 lbs
  3. Lunges to Kick Forward 15 reps with weight if you can 30lbs

Jump Rope for 1 min 30 sec and repeat previous set 1 more time!

 

Everyone should take about 20 minutes max if you don’t stop too much! and if you breezed by it and said it wasn’t too hard that’s because you didn’t take the appropriate load (weight) for your body!

Good luck

 

Documents, Lunch & Supper

Lunch and Supper Jan 3 2016

Lightning Strike Self Defense

Hello Everyone,

So we are back in the New Year 2016 and I just wanted to share with you an odd dish that I had over the holidays but very good and a classic nonetheless.  It was mack and cheese with bacon.  It was very tasty and a little fattening but still good.  To put a twist on it and make it heathlier I looked up some good alternatives besides the obvious making your own noodles etc. and once again NutritionWow came up with somthing! Man that team is good.

Here is the recipe and the twist with bacon that I had on Dec 27th.

Ingredients

  • 16 ounces brown rice penne; such as Tinkyada™ brand
  • 1 head cauliflower, chopped into florets
  • 1 cup 1% milk or favorite milk alternative
  • 10 ounces shredded 2% sharp cheddar cheese, split
  • 1/2 teaspoon sea salt, or to taste
  • 1/4 pack of bacon low fat

Directions

Note: Great with BBQ chicken or tofu & sautéed kale. If so don’t add bacon

  1. Cook pasta per package directions & drain.
  2. In a separate pan, cook bacon until crispy or however you like it.
  3. While pasta boils, steam (or microwave) cauliflower florets until tender, about 6-8 minutes.
  4. With hand blender, puree cauliflower and milk until creamy. Stir in pasta, 8 ounces of cheese and salt until well combined and looks like mac & cheese.
  5. Set broiler to High.
  6. Place mixture in baking dish. Evenly sprinkle remaining cheese on top and broil for 5 minutes until golden and bubbly.
Breakfast, Documents

Breakfast Club 2016 Jan 3th

Lightning Strike Self Defense

Hello Everyone,

Man so I looked up a great way to increase my veggies in my breakfast meal with my protein shake and carbs. I got this great thing from NutritionWow.  They are great! I’m going to share some of their recipes shortly but for my crew here is a great idea that she had called a Breakfast Bowl. I am pleased to say it works but not just for breakfast!

Ingredients

  • 2 organic eggs
  • 1 teaspoon extra virgin olive oil
  • 2 cups kale, chopped
  • 1 clove garlic, minced
  • 1/2 cup cooked quinoa
  • 1/3 avocado, sliced
  • sea salt
  • cayenne pepper
  • optional add-ins: quality sharp cheddar & hot sauce

Directions

1) Make eggs: In a small pan, over medium heat, scramble eggs in 1/2 teaspoon of olive oil. 2) Make sautéed garlic kale: In same pan, over medium heat, sauté kale in garlic and remaining 1/2 teaspoon of olive oil. 3) Assemble bowl: In a medium bowl, add kale and top with warm egg & quinoa. Top with avocado, salt & cayenne pepper.

NOTE: Swap quinoa for brown rice or roasted potatoes.

TIME SAVERS: Make lots of kale in advance & keep in fridge for breakfast all week OR use uncooked baby spinach in place of sautéed kale at bottom of bowl & it will wilt perfectly from the hot eggs & quinoa.

Nutritional Facts for Superfood Breakfast Bowl

Serving Size1 breakfast bowl

Number of Servings1

Amount Per ServingDaily Value 

Calories 420

Calories from Fat 203

Total Fat 22.5g

Saturated Fat 2g

Trans Fat 0g

Cholesterol 0mg

Sodium 0mg

Carbohydrates 31g  

Dietary Fiber 10g  

Sugars 0g

Protein 23g  

Vitamin A     

Vitamin C

Calcium

Iron

* Daily Value  based on a 2000 calorie diet.

Documents, Quote of the Week

Inspirational Quote Jan 3 – Jan 9th 2016

Lightning Strike Self Defense

Hello Everyone,

This quote made me laugh because my wife and I are from a professional sports background and she told me her quote sometime last week or something and it just woke me up this morning because of my dream.

“Dream Big because Dreams don’t cost you anything and don’t forget to accomplish something today towards that dream because its already tomorrow in Australia”

-Unknown-