Weekend Challenge

AMRAP 5 minutes
10 push-ups
15 mountain climbers
10 jump squats
15 sit ups

rest 1 minute, and repeat 2 more times - total of three 5 min AMRAPs.

'Water' You Drinking?

by Heather Bauer, RD, CDN for huffingtonpost.com

The summer may be winding down, but that doesn't mean that your level of hydration should take a dip as well. Through the summer months it's important to keep your body hydrated for a number of reasons. Did you know that our body uses 2 to 3 quarts of water per day to keep up basic functions such as body temperature regulation and metabolic processes? As a point of reference, that's anywhere from 64 to 96 fluid ounces of liquid! Not only is water needed for homeostasis, but it is essential for joints and muscle mass. Think of it as the fluffy pillow of fluid between your bone and cartilage. Don't be discouraged, though; there are plenty of ways to incorporate water into your diet. It doesn't have to be all about plain old H2O! Keep these tips in mind as you "wet" your appetite.

1. Skip the Cubism -- It's easy to get your chill on while keeping hydrated. Toss some fresh berries, sliced peaches and pineapple wedges into the freezer. The next time you're craving a chilly refresher, use the frozen fruit instead of regular ice cubes. Not only will the fruit cool down your glass of water, but it also adds taste without tons of calories! Once you've slurped down your beverage, enjoy the fruit for a boost of filling fiber.

2. Find Some Flavor -- I often hear complaints from clients about the lack of flavor in water. No argument here -- water definitely isn't the most daring of beverage choices. Keep it interesting by addingNuun All Day flavor tablets. They have fewer than 10 calories per tab and come in some amazing flavor combinations like Tangerine Lime and Cucumber Mint. A simple plop, plop, fizz, fizz and you've got yourself some serious hydration! They also have high levels of potassium and magnesium, which are essential nutrients when it comes to your fluid electrolyte balance, cell growth and muscle contractions. Toss a few in your gym bag to avoid dehydration after an intense workout, or add a couple tablets to a pitcher of water and pour into Popsicle molds. Stick in the freezer for the perfect summertime treat.

Get the rest of these great tips from huffingtonpost.com 

Lasagna-Stuffed Portabellas

from ourlifeinfood.com

ourlifeinfood.com

Lasagna-Stuffed Portabellas
Source: Adapted from Elly Says Opa, originally from Pink Parsley
Serves: 2

2 portabella mushroom caps
Olive oil
Kosher salt and black pepper
Italian seasoning
2 cloves garlic, minced
1/2 cup marinara sauce
1/2 cup ricotta cheese
Handful fresh basil, minced
1/2 cup mozzarella cheese, shredded

get the how to HERE.

Weekend Challenge

1 Mile Run
then
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes
then 
1 Mile Run 

4 Exercises to Increase Your Running Speed

from the American Running Association on active.com 

Years of studying elite runners in freeze frame video clips have revealed certain truths about optimal form. Both sprinters and distance runners alike can benefit from exercises that duplicate the distinct joint and limb movements, as well as the range of motion, of these athletes.

Try the following exercises using resistance tubing secured to a stationary object such as a post, or secure them with an Active Cord attachment, available at most sporting goods stores. (Resistance tubing comes in varying degrees of tension; be sure to try several in-store before purchasing.) The resulting strength, flexibility and muscle memory will improve your running form, stride length and explosiveness, which will mean faster race times.

Each of the exercises below is preceded by a few words about form. In addition to these tips, avoid rotating your torso or shoulders as you run. This, in turn, will keep your hips square so that your pushoff forces you directly forward.

To run well, great ankle joint extension is necessary, as this increases the power of your pushoff. The more you can extend, the better. During running, keep the knee slightly bent in the pushoff leg to maximize horizontal force. A perfectly straight leg results in more of a leap and is a waste of force.  

Continue reading on active.com

Mustard-Rubbed Pork Tenderloin with Brussels Sprout Ragout

Peter Ardito

Recipe developed by Liza Schoenfein from fitnessmagazine.com

Makes: 4 servings
Prep time: 5 minutes
Cook time: 20 minutes

Ingredients

10 ounces brussels sprouts, quartered
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper
1 large pork tenderloin (about 1 1/4 pounds), butterflied
2 tablespoons Dijon mustard
2 tablespoons olive oil
1/4 cup white wine
1/4 cup chicken broth
1/2 cup diced pancetta or bacon
1 small yellow onion, thinly sliced
1/4 cup dried cherries
1 tablespoon chopped sage leaves

Get the directions HERE.  

Weekend Challenge

Run 200m 10 squats 10 push ups 5 rounds.

GET OUT OF GOOD FOOD JAIL: TIPS AND TRICKS FROM TOP PALEO CHEFS

This article from Whole9life.com has loads of great tips for eating healthy and making it more convenient to keep you out of what it calls "Good Food Jail'-chained to your kitchen tools.

See the first chef's entry below and click HERE for all of them.

Melissa “Melicious” Joulwan, Well Fed

A Whole9 Envoy Extraordinaire, author of the blog The Clothes Make The Girl, and the cookbook Well Fed: Paleo Recipes For People Who Love To Eat (packed with more than 115 Whole30-approved recipes).

From frozen to feasting. When I just can’t bear to pack one more work lunch, and I’m feeling really lazy, I don’t even bother to cook my food. Just put two big servings of frozen vegetables in a microwaveable container then drizzle them with olive oil and a good shake of garlic powder, salt, and pepper. Add a microwaveable protein (grilled chicken, frozen cooked shrimp), cram on the lid, and shove the container your bag. At lunchtime, microwave the whole shebang for three minutes, and voila! instant lunch with no real cooking time. It’s not a 4-star Michelin experience, but we all need to eat, like, 28 times a week, so a few of those meals can be “good enough.” It’s nutritious, it’s tastes good, and it’s ready fast.

 Declare “Fish Day.” Declare an Official Fish Day and eat no-cook fish for all your meals with raw veggies on the side: tuna salad for lunch, sardines or kippers for a snack, and (defrosted) frozen, already cooked shrimp for dinner. With plenty of fresh veggies, homemade mayo or homemade salad dressing, and a little fruit on the side, it’s a fresh, light meal that requires just a little chopping and no cooking. Bonus if you add a hard-boiled egg or two to the plate. 

Get multiple pans going at once! When I’m doing a big cookup for the week, I always have two pans going on the stove at once: one for meat and one for veggies. I clean and chop all the veggies I want to steam-sauté, and I set up an assembly line so I can move stuff in and out of the pans without needing to wash in between. Start with the fattiest meat and sauté ’til browned in the “meat” pan, then remove it from the pan and use the same pan, conveniently greased, to cook the next, etc. While the meat is cooking, fire up your “veggie” pan and steam-sauté one veggie after another, using the same water. Just cook one veg, remove it with a slotted spoon to a storage container, keeping the water in the pan hot, so you can add the next veg to the steam bath. Repeat, repeat, repeat. Bonus points: On a third burner, hard boil a dozen eggs for high-quality, grab-and-go protein. I guarantee that with this method, you can make enough food for 3-4 days in about an hour.

 Make freezer “pellets.” This is such a Helpful Hints From Heloise kind of thing, it’s kind of embarrassing., but… when you have sorry-looking oranges, lemons, and limes lying around, squeeze the juice out of them and pour it into ice cube trays. When they’re frozen, I pop them out into a Ziplock and store them in the freezer. Anytime you need fresh juice for cooking, just pop one into the pot. This trick also works with leftover tomato paste (because every recipe in the world needs 1 stinkin’ tablespoon of tomato paste, so there’s always leftovers).  And when you’re not doing a Whole30, this is good for old red and white wine, too.

keep reading .  .  .

Spicy Asian Lettuce Wraps

If your go to order when eating out is a lettuce wrap try it at home to save some cash and control the quality of the ingredients.  It's fast, festive and easy from myrecipes.com  

Ingredients

Photo: Randy Mayor

• 
  Preparation
• 2 1/2 ounces bean threads (cellophane noodles)
• 1/4 cup minced fresh cilantro
• 1/4 cup low-sodium soy sauce
• 1 tablespoon chile paste with garlic
• 2 teaspoons dark sesame oil
• 2 cups chopped roasted skinless, boneless chicken
• 12 large Boston or Romaine lettuce leaves 

1. Cover bean threads with boiling water. Let stand for 5 minutes or until softened. Drain, and rinse under cool water. Chop noodles.
2. While bean threads soak, combine cilantro, soy sauce, chile paste, and oil in a large bowl, stirring with a whisk. Add noodles and chicken to soy sauce mixture; toss well to coat. Spoon about 1/3 cup chicken mixture down center of each lettuce leaf; roll up.

Cooking Light 
MARCH 2005

Weekend Challenge

5 pushups, 5 squats, 5 sit-ups - 20 rounds

5 Best Post-Workout Recovery Tools

by Kathleen Schaefer for Details.com

Lacrosse Balls.  Photo by Stuart Tyson 

Being active comes with many benefits and sometimes some draw backs.  Achey muscles, a tension point, or a strain are all part of being active.  Check out details.com's list of great tools to help you feel better and recover.  My favorite?  The theracane.

Chicken Thighs with Olives and Tomato Sauce

Photo: Randy Mayor; Styling: Cindy Barr

• Though we normally think of using a slow cooker in the cooler months it's a great summer tool-no hot kitchens!  Check this under 300 calorie recipe from myrecipes.com
• 
  
• 12 chicken thighs (about 4 pounds), skinned 
• 1 teaspoon kosher salt, divided
• 1/4 teaspoon freshly ground black pepper, divided
• 1 teaspoon olive oil 
• 1 1/2 tablespoons minced garlic
• 1/4 cup dry white wine 
• 3 tablespoons tomato paste
• 2 to 3 teaspoons crushed red pepper
• 1 (28-ounce) can diced tomatoes, drained 
• 1/4 cup sliced pitted kalamata olives
• 2 tablespoons chopped fresh flat-leaf parsley

get the how to HERE.

Weekend Challenge

Run 5 minutes turn around and sprint back in less than 5 minutes


21 vertical jumps (2 feet above your reach)
21 pushups
15 vertical jumps
15 push ups
9 vertical jumps
9 push ups


Repeat the run…5 min out less then 5 back.

BOSTON HEAT DIDN’T STEAL DREYER’S CHI

 by By:  Michelle Pafford Helms for outdoorathletemagazine 

Soaring temperatures in the high 80s  surrounded much of this year’s Boston Marathon, giving 427 runners who did not race the option to defer to the 2013 race, as reported in Runner’s World Magazine, and contributing to hundreds who dropped out along the way. Of the 22,426 participants who reportedly began at Hopkinton, 21,554 finished the race according the Boston Athletic Association’s (BAA) website.  

For runner number 15654, Danny Dreyer, this year’s 116^thBoston Marathon was something he felt well prepared to run, thanks to the technique-based and race-specific training he underwent leading up to the event. So after learning about the anticipated heat, the co-founder and president of Chi Running said once again, he understood that being prepared would be paramount.

“I knew it was important to have a plan for fueling and cooling myself, because I have so much experience with ultra marathoning and running at very hot temperatures at much longer distances,” Dreyer said.  Keep reading for all of Dreyer's tips HERE.