April 5, 2019

4
Apr

April 5, 2019

GROUP WARMUP
2 sets –
:30 bike
5 tempo goblet squats
5 bent over dumbbell Y raises
10 PVC lift-offs

LEG BALANCE
4 sets –
2 Barefoot Back squats (3 seconds down, 3 seconds hold, 3 seconds up)
50-60%

ADVANCED TRAINING TECHNIQUES 
Perform *Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)
3 sets –
5 Myotatic strict press

3 sets –
8 Prone plate raises
5 Each arm dumbbell lateral delt raise

RUN TRAINING 
2 sets of: 
200 m on Air runner 
directly into: 
200 m run outside 
rest 2-3 minutes between sets

Request: please refrain from drawing with chalk on the gym floors. It takes a ton of scrubbing to get it off. Thank you!

Food for Thought Friday – Healthy Food Shouldn’t Take A Ton of Time
Eating well shouldn’t be labor-intensive. Even if you love to cook, it’s best to have some easy options available. Here are 10 ideas to keep you on point without spending hours in the kitchen OR eating out or getting take-out too often:

  • An easy breakfast is overnight oats. Soak oats overnight in the fridge in yogurt – voila breakfast of carbs and protein. (PS: we also carry MUSH overnight oats at the gym. It’s oats and coconut milk with whole-food flavors)
  • Another easy breakfast is microwavable oats or quinoa, then add protein power and a bit of nut butter or berries (or both).
  • Keep yogurt stocked in your home. If you don’t do dairy, there are tons of dairy-free alternatives. Just check the labels for the least amount of sugar.
  • The good ‘ol crock pot. Lean meats + seasonings/salsa = your go-to protein for any meal (make wraps, hashes, add to salads, etc.). Make a bunch and enjoy for days. A bunch of sweet potatoes can also be cooked in the crock-pot.
  • Invest in an air fryer. This has been a game-changer for Rob and I. We crisp up our Fia’s ala carte foods (coconut chicken, sweet potato tots, yuca fries, etc.) and I also make “fried” chicken in it. It’s fast and easy.
  • Add greens and other vegetables to mason jars and you have lunch on the go. Salads are always so easy…make sure your fridge is stocked with a variety of vegetables and clean dressings.
  • When you cook, double the recipe. Just nuke leftovers for lunch or dinner. Or freeze for later. That also goes for when you are cooking things like rice. Just make a large amount.
  • Stir fries and “fried” rice is super simple. Take some of that leftover rice you pre-cooked, add in your protein, some vegetables, an egg and heat it all together with olive oil and seasoning.
  • Take a cooked sweet potato, top it with protein and some broccoli, add a little low-sugar BBQ sauce ow low-fat sour cream.
  • Breakfast for dinner: an omelette is a satisfying meal any time and takes just minutes.