2 sets –
:30 Bike or Ski
5 foam roll wall slides
5 Bent over dumbbell ‘Y’ raise
5 plate squats
McGill Big 3
BACK SQUAT LADDER
Barbell Back Squat 10-1-9-2-8-3-7-4-6-5 reps @50%
Rest 1-2 minutes after big sets; under 1 minute after smaller sets
MUSCLE GROUP REINFORCEMENT: SHOULDERS AND BACK
3 sets –
5 Barbell strict press
5 Gymnastic Hinge row www.youtube.com/watch?v=KOJiBgViBT8
10 Alternating kettlebell dead start row
5 Each arm kettlebell bottoms up press
Two sets total:
At 60% –
1:00 Air runner
1:00 Bike erg
At 90% –
:45 Air runner
Rest 3-4 minutes
HAPPY BIRTHDAY TO MARISSA RIDER!
Food for Thought Friday – Protein
When I review food logs, more times than not, people aren’t meeting their protein goals. Protein is very important in building lean muscle (and desirable body composition), promoting recovery and keeping you feeling satisfied.
Although I’d like most, if not all, of people’s food sources to be “real food.” You can supplement in order to get to your protein goals. One way is the post-workout protein shake, which is quickly-digested and supports recovery. The other is with collagen. Collagen peptides come in powder form and are tasteless. I add to my coffee each morning for 10 grams of protein – coffee + collagen + superfood creamer in the blender = frothy deliciousness! In addition, collagen may help promote healthy skin (let’s be real, that’s why I take it).
One big reason people fall short with protein goals is that they find meal planning and prep difficult. If you find yourself short on time, grab a rotisserie chicken and a big bag of chopped vegetables – instant meal! Also, make sure to have wild caught tuna, eggs, etc. on hand. Plant-based pastas (made from beans and legumes) also have a lot of protein.
In terms of getting more vegetables in easily, frozen vegetables can save you! Add them to a pan with your protein and saute it all up. Below are two recent products (roasted cauliflower and sweet potatoes) I found at Target and both have only whole-food ingredients. I put them in my air fryer and they were good to go. There are no excuses not to make healthy, quick meals.
You goal: get a serving of “real food” protein – eggs, meat, beans, poultry, searfood – and vegetables at each meal!