- 3-4 kale leaves
- 2 chard leaves
- 1 scoop protein powder (ur choice)
- 1/2 cup water
- 1/2 cup flax milk
- 1/4 cup low fat organic cottage cheese
- 1/2 tsp vanilla bean paste or extract
- 1 tbsp pb2
- 3-4 drops stevia
- 3-4 ice cubes
- 1/2 small banana
Blend all ingredients in a blender and serve chilled. Enjoy your morning PROTEIN surge! This is a power breakfast!
GOOD MORNING ALL!!! 2 days till race! No gnarly workout today and I’m feeling GREAT!
This was my WOD..I did it first thing this morning after my cup of joe:)’
Set your goals high, and don’t stop till you get there.
30 rotating crunches15 leg-lowers
15 crunches30 back scratchers
15 leg lowers30 side-crunches
Exercises for the AB 300
Lay in the supine position with the knees bent at 90 degrees and the feet f
lat on the floor. The hands are interlaced behind the neck and the elbows are out. Slowly curl the torso upwards, until the shoulder blades are about an inch or two off of the floor. Slowly return to the start position. Don’t pull on the neck while doing this exercise; keep the elbows back and the head and neck in a neutral position.
Lay in the supine position with the legs extended and the hands inter
laced behind the neck. Crunch up slightly and hold. While holding the crunch position, flex the right hip and knee and rotate the torso so that the left elbow moves towards the right knee. Repeat with the opposite leg and continue until the desired repetitions have been reached.
Lay in the supine position with the knees bent at 90 degrees and the feet flat on the floor. The arms are straight by the side. Curl up so that the shoulder blades are just off of the floor and tuck the chin in to take stress off of the neck. Laterally flex the spine from side to side touching one heel and then the other.
Lay in the supine position with the knees bent at 90 degrees and the
feet flat on the floor. Flex the right hip and place the right foot on the left knee. The right knee should be pointing outward. The right arm i
s straight by the side. Place the left hand behind the head with the left elbow pointing out to the side. Curl up and rotate towards the right knee. Keep the elbow out, think about bringing the left shoulder towards the right knee. Perform the desired number of repetitions and then switch to the other side.
Leg Lowers:Lay in the supine position with the legs extended, and the arms straight by the side. Begin by flexing the knees and hips moving the knees towards the chest. Once the hips are fully flexed, extend the knees a
nd slowly lower the straightened legs to the floor. When the feet are about six inches from the floor repeat the sequence. The key during this exercise is to maintain a neutral lower spine throughout the movement. Brace the stomach muscles as if someone was going to punch you in the gut. Keep the back from arching.
Lay in the supine position with the legs extended, and the arms straightene
d by the side. Raise the legs so that the feet are about 12 inches off of the floor. Open and close the legs for one repetition. The key during this exercise is to maintain a neutral lower spine th
roughout the movement. Brace the stomach muscles as if someone was going to punch you in the gut. Keep the back from arching,
Lay in the supine position with the knees bent at 90 degrees and the feet flat on the f
loor. Roll the hips to one side, but keep both shoulders flat on the floor. Crunch up by lifting the shoulders off of the floor. Repeat for the desired number of repetitions and then repeat on the other side.
Vertical toe touches:
Start with the legs straight but flexed at the hip so they form a 90 degree angle. The feet should be pointed towards the ceiling. Crunch up and try and reach the toes. The shoulder blades should come off the floor by about 6 inches. Perform the repetitions under control. Tuck the chin to prevent straining of the neck.
I’m feeling pretty ready. Tonight, I was supposed to meet with my friend jules, but we decided to reincheck till next week. I need to relax. I’m enjoying a glass of wine as we speak. Tomorrow, I need to be on it. I need to make sure I get the proper nutrition. i.e. not eat to much…just for fuel. I read in the Spartan race printout that there will only be ONE aid spot, meaning they want you to race with a freakin camel pack!
WTF. !: why don’t they provide enough water?
What kind of shit is that, race with a backpack??? yeah right.
So tomorrow’s goal is to stay really hydrated, maybe it’ll help me Sunday.
My go to super hydrate!! The grape flavor is fantastic! I’ll be drinking this on sunday!
After the this little ab BURNER, I wanted something yummy! I still had a bunch of kale and chard from last weeks farmer’s market . So I made a super healthy PROTEIN SMOOTHIE! Check out above for the recipe!
I love recycled kombucha bottles eggggggzacly for this purpose. I take my smoothies and juices to go! This one is coming to work with me:)
It was a rainy morning so I made sure to stick Willy in his little bomber jacket before we headed out for the morning stroll.
It was a short one today cuz it started coming down hard. No thanks.
I swear every morning I look so ridiculous when we go for a walk. I’m always in some hideous PJ/mumu/costume.I’m sure people get a right LAUGH. Today it’s my duck rainboots with my bright ass yellow sweatpants tucked in.(not pictured: blue bomber vest and colorful beanie. Gooooooood Lord.
I usually get all of my packages delivered to work, and today was a lovely surprise of CHIA drinks from Fitfluential!
This company is awesome. These drinks are what athletes need! Not some sugary gatorade or redbull, yuck, supply your body with the right nutrients and without any junk or gnarly amounts of sugar. Drink these up for hydration, endurance, heart health and brain power! Literally shake and take!
They are only 40 calories people! compare to 180-320 calories in other drinks.
1.5 grams of fat
2 grams of fiber
4 grams sugar
1 gram protein
Took one to work today and compared it with my girlfriends’ Trader Joe’s brand strawberry chia smoothie. I was shocked! Hers had 24 sugar grams for just half the bottle. I think sometimes, with drinks, we forget to look at the back (nutrition info) because we really don’t expect it to be that bad. You guys, the CALORIES we DRINK count too!!
With these drinks, you don’t have to worry about breaking your calorie bank:)
Oh and not to mention, they are soooo tasty!
And continuing with the CHIA kick, I have a new obsession at work! Random ingredient salads with chia oil and and organic tamari (glen-free). Best combo salad dressing ever! You guys should try. If you can’t find chia oil (I found mine at RAW food world) you could also use hemp or flax oil. All really high in the omegas department.
This salad today I brought from home of course:
Some leftover roasted kabocha squash
Roasted red onions
salt and pepper=
THE BOMB SALAD
Mid day I was having my usual sweet craving. I didn’t have anything today in my packed lunch that sounded tasty so my co-worker busted out with a bag of RAW sprouted trailmix from whole foods.
It was a delicious mix of cashews, pumpkin seeds, sunflower seeds, almonds, walnuts, and all kinds of dried amazon berries. HOLY, IM ABOUT TO FLIP THE EFF OUT. I snagged one handful, then another….ok then I stopped but, my craving was cured.
After work, I was supposed to meet up with my girlfriend Jules to have a rainy day stay in dinner but we had to rein check because of a last minute work call. womp woommmmp.
Oh well, I went home, had the most random snacky plate dinner ever.
cut up chicken breast
low carb granola.
Oh and a glass of wine:)
Question of the day:
What are some of your FAVORITE low cal salad dressings?