Sweat and Smoothies

 
 
 
Well it may have been too long since the last time I wrote, but the workouts haven’t stopped and neither has the healthy eating!  My original workouts are starting to really kick my ass.  Exhibit A:Image
This was after today’s workout, which is the last one on the list here.  It’s the first time I’ve done box jumps and now I understand the fuss.  They feel to me like burpees did before I did the 90 Day Burpee Challenge.  Great way to get your heart rate UP!  I found that following them up with snatches and the kettlebell renegade row was really brutal. It made pull-ups a relief, which is saying a lot.  So without further ado here is my backlog of original workouts to share.  Don’t forget to scroll to the bottom for a delicious smoothie recipe. 🙂
 
7/6/13
Buy-In: 10 Burpees
 
45 sec activity/15 sec rest/3 rounds
  1. KB Snatch-Reverse Lunge R
  2. KB Snatch-Reverse Lunge L
  3. Double KB step-ups
  4. Elevated Plank Pushup/Knee Tuck
  5. Ab roller
  6. Weighted Sit-Ups

Buy-Out: 10 Burpees

 
7/12/13
45 sec activity/15 sec rest/2 rounds
  1. KB Swings
  2. KB Clean R
  3. KB Clean L
  4. KB Reverse Lunge
  5. Weighted Lunge Twists
  6. KB Renegade Row
  7. Reverse Crunch
  8. Side-Plank Toe Touch
  9. Front plank
  10. Pull-ups
7/16/13
45 sec activity/15 sec rest/3 rounds
  1. 6 Turkish Getups (3 each side)
  2. KB Single-leg Deadlift R
  3. KB Single-leg Deadlift R
  4. Ab Roller
  5. Weighted Ab Twists
  6. Pilates Hundreds
  7. Plank w/ Knee Tuck
7/18/13
45 sec activity/15 sec rest/2 rounds
  1. KB Swings
  2. Thruster R
  3. Thruster L
  4. KB Bent-Over Row
  5. Weighted Lunge-Twist
  6. Plank->Side Planks
  7. Dive Bombers
  8. Pilates Sit-Ups
  9. Bicycle w/ out-and-in-arms
  10. Pull-ups
8/2/13 – Time Challenge, 3 Rounds (My Time: 18:45)
  1. Box jumps x 20
  2. KB Snatch R x 10
  3. KB Snatch L x 10
  4. KB Renegade Row x 10
  5. Lunge Twist R x 5
  6. Lunge Twist L x 5
  7. Pull ups x 3-10 depending on your fitness level

And now for something completely different delicious…

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Raspberry Mint Smoothie

I’m on a mint kick right now and have really enjoyed adding it to my smoothies.  It’s great for digestion and adds a nice refreshing kick to the smoothie.  I’ve also learned that many fresh herbs go well in smoothies and have lately enjoyed cilantro and basil; can’t wait to find more good combinations!

Ingredients:

  • 1/2 cup coconut milk
  • 1/2 cup pomegranate juice
  • 1 tbsp flax seeds (or try using sprouted flax or chia seeds!)
  • 1 handful spinach
  • 2-3 sprigs of mint
  • 1/2 package frozen raspberries

Mix that up in your blender until smooth and you will have a sucka-punch of flavor to your face!

Speaking of sprouted flax and chia seeds, that’s been my latest experiment and I’m pretty happy with the results:

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That is chia on the left and flax on the right.  It took only a week to go from seed to overflowing sprouts that were pushing the top of the container off.  They added a really nice fresh flavor to my smoothies and some wonderful nutrients.  The one thing I haven’t been able to find out is if sprouted flax and chia are more or less nutritious than the raw seeds.  If anyone has info on that I’d love to see it!

Keep healthy!