Wednesday's WOD and Fish Taco Salad

Happy hump day everyone! Despite a slight detour and scenery change this morning, my boot campers still managed to knock out an intense workout by 6:30 a.m. I want to thank you all again for being flexible and going with the flow. There's not too many valid excuses for not getting in a great workout, even if you're thrown off track.

2 Minutes of Each:
-Manmakers
-Ninja Get-Ups
-Bear Crawls
-Sidewalk Jump-Ups (Similar to a low, fast-paced box jump)

Nothing like early morning bear crawls.

*2 Tabata sprints between each exercise (20 seconds on, 10 seconds off)

2 Rounds of 1 Minute Each:
-Wall Sit
-Plank

1 Minute of Each:

-Manmakers

-Ninja Get-Ups

-Bear Crawls

-Sidewalk Jump-Ups 

*2 Tabata sprints between each exercise (20 seconds on, 10 seconds off)

2 Rounds of Seconds Each:

-Wall Sit

-Plank

Look how much fun they're all having!

That's quite a bit of work, despite being 20 minutes off schedule. Great job everyone! We'll be at the gym on Friday, as usual and on schedule! Until then, here's a tasty little dish I quickly whipped up for myself last night. Very easy and you can eat a ton of it without feeling an ounce of guilt. So please, go indulge!

Fish Taco Salad

Beautiful salad. Check out that sweet plate, too.

-1 piece of tilapia (or any other white fish you have)

-1/2 red bell pepper, chopped

-1/2 zucchini, chopped

-1/4 c. onion, chopped

-1/2 c. cabbage, chopped

-2 tbsp. cilantro, chopped

-lime wedges and pico de gallo for garnish

Marinade/Dressing:

-1/4 c. olive oil

-2 cloves garlic, minced

-1 lime, juiced

-salt and pepper to taste

Broil the marinated tilapia at 350 degrees for 8-10 minutes. Saute the bell pepper, zucchini and onion in the remaining marinade used for the tilapia. Place chopped cabbage on a plate. Top with sauteed veggies, broiled fish and garnish with cilantro, limes and pico de gallo. Inhale and enjoy!

*Serves 1-2 people, depending on how hungry you are. I was starving and ate it all. Don't judge.

Monday's WOD and a Dressing

Welcome to April everyone! It was a little windy this morning, so we got to work immediately. We started April off with a long, endurance WOD. To be honest, it turned out  to be a little more difficult than I had anticipated, but everyone did a great job.

Run 800 m.
-10 T Push-Ups
-10 Half Moon Sit-Ups
-10 Dumbbell Jumping Lunges
*Rest 1 minute.
Run 400 m.
-Repeat push-ups, sit-ups, jumping lunges
*Rest 1 minute.
Run 200 m.
-Repeat push-ups, sit-ups, jumping lunges
*Rest 1 minute.
Run 400 m.
-Repeat push-ups, sit-ups, jumping lunges
*Rest 1 minute.
Run 800 m.

*Everyone completed the WOD in under 33:00 minutes. You all did awesome and held yourself to an extremely high standard!

Also, I'd like to commend everyone for making some modifications to their diets. As I've said before, even small changes will make a difference. Be consistent and continue the hard work at boot camp and in the kitchen. It will be worth it! Here's a delicious recipe for a salad dressing/marinade. It's so simple and goes with just about everything. Try it!


Oil and Balsamic Dressing/Marinade

-1/4 c. Extra Virgin Olive Oil
-2 tbsp. Balsamic Vinegar
-1 tbsp. Red Wine Vinegar
-1/2 Fresh Lemon Juice
-1 Garlic, minced
-1 tsp. Fresh Basil, chopped
-Salt and pepper to taste

Mix all the ingredients together in a mason jar. Put the lid on a shake. Serve immediately or put in the refrigerator to chill. Use as a salad dressing or as a marinade for meat or veggies. Seriously, so good and easy.

Friday's WOD and a Quick Recipe

It's FRIDAY!! It's been another great week for all my boot campers and we could not have asked for a better morning. Great weather and a butt-kicking workout.

Front Squat
2-2-2-2-2-2-2-2-2-2-2-2
Two Front Squats at the top of every 30 seconds. 50-60% max. Working on depth and explosiveness.

Nelia getting into the proper front rack position.

10 Minute AMRAP:
-10 Power Cleans
-10 Box Jumps
-20 Double Unders (Sub 60 singles and 2 burpees if cannot double under)

Amy, Suzanne and Kandice pushing through the power cleans.
Amy has her game face on!

*Almost everyone completed at least 4 rounds. Great job guys! I did this one yesterday and it was a serious challenge!

Way to finish out March. I'm excited to see everyone's progress over the next 5 weeks. Yes, we will be doing food journals ALL 5 weeks! A clean diet and regular exercise is a serious remedy for a hot beach body. Keep it going!

I'll be hosting a few of my girlfriends at my house tonight for wine, snacks and random conversation. Being that the weather finally feels like Spring today, I thought I'd whip up something light and colorful. I chose this Orzo Salad that is always a favorite at my house. I made a large batch because selfishly, I know it tastes even better the next day. I'm excited to snack on it tonight and for the rest of the weekend.

Orzo Salad

Ingredients

• 4 cups low sodium chicken broth 
• 1 1/2 cups orzo
• 1 (15-ounce) can garbanzo beans, drained and rinsed
• 1 1/2 cups red grape tomatoes, halved
• 3/4 cup finely chopped red onion
• 1/2 cup chopped fresh basil leaves
• 1/4 cup chopped fresh mint leaves
• Red Wine Vinaigrette, recipe follows

Directions

Pour the broth into a heavy large saucepan. Cover the pan and bring the broth to a boil over high heat. Stir in the orzo. Cover partially and cook until the orzo is tender but still firm to the bite, stirring frequently, about 7 minutes. Drain the orzo through a strainer. Transfer the orzo to a large wide bowl and toss until the orzo cools slightly. Set aside to cool completely.

Toss the orzo with the beans, tomatoes, onion, basil, mint, and enough vinaigrette to coat. Season the salad, to taste, with salt and pepper, and serve at room temperature.

Red Wine Vinaigrette:

• 1 tbsp. red wine vinegar
• 1 fresh lemon, juiced
• 2 teaspoons honey
• 3/4 teaspoon freshly ground black pepper
• 3 tbsp. extra-virgin olive oil
• salt and pepper to taste

Mix the ingredients together in a bowl. Season the vinaigrette, to taste, with more salt and pepper.

I tell ya, Giada really knows what she's doing. Try making this and adding in some extra veggies like green and red bell peppers. You could also add in some diced, grilled chicken to make it a full meal. I'm counting down the hours until I get to eat some!

Wednesday's WOD and a Tip

Ever heard of the term "fire breather?" It's a term commonly used in the CrossFit community, many times after an extremely difficult workout. I found a definition for it that seems to sum it up pretty well.

Fire breather: 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

After this morning's WOD, I would call all of my boot campers fire breathers. 

7 Rounds (Ouch):

-Run 300 m. including one time up and down stairs

-15 Dumbbell Swings

-10 Burpees

A little blurry, but some of the action this morning.

*Great Times: Nelia-20:47, Jessie-23:30, Rosie-24:00, Kandice-24:16, Nicole-24:23, Amy-24:40, Karina-24:54, Kirsten-25:30, Suzanne-25:35, Kelly-26:18, Cathy-26:30

Then...

2 Rounds:

-5 PERFECT Push-Ups (Rigid body, chest must touch the ground)

-1 Minute Plank

-2, 10 second Bridge Holds

-20 Scissors 

Awesome job to all my fire breathers! What an killer workout, with basically zero time to catch your breath. Anyone that says you can't get in an awesome workout in under 30 minutes with very little equipment is sadly mistaken or looking for an excuse not to exercise. Also, I saw some major improvements with the food journals. Keep up all the hard work and try to steer clear of any late night temptations (namely, criss cut fries). Ready for some lifting on Friday?

Isn't this the truth?

*Quick Eating Tip: When making/ordering food, choose ONE fat. For example:Cheese OR mayo on a sandwich, sour cream OR cheese on a taco. However, a few of your best options for fats are avocado, guacamole or olive oil. CHOOSE ONE!!

Monday's WOD and a Confession

Hello, Monday. Can you believe it's almost April? Where did March go? I'm ready for the warmer weather and brighter mornings that the coming months have in store. Although, I do appreciate the dark mornings because it means we don't have to even brush our hair since we can't see each other. I guess I can sacrifice waking up 30 seconds earlier to run a brush through my hair in return for warmer mornings and possible sunlight.

I challenged everyone to some sprints this morning and it turns out we have some track stars. Okay, anyone willing to run as fast as they can multiple times before 6 a.m. is a star in my book. Here's what they all accomplished before most of us even hit the snooze button for the first time.

6 Minutes:
-Sprint for 10 seconds at the top of every 30 seconds. 20 second rest between sprints.
*Total of 12, 50-75 meter sprints.
Rest 1 minute.

Max Reps for 1 Minute of Each:
-Push-Ups
-Air Squats
-Sit-Ups
Rest 1 minute.

4 Minutes of the same sprint pattern.
*Total of 8 sprints. Goal is to go the same distance each time.
Rest 1 minute.

-Repeat push-up, air squats and sit-ups.
Rest 1 minute.

2 Minutes of the same sprint pattern
-Total of 4 sprints.
Rest 1 minute.

-Repeat push-ups, air squats and sit-ups.

DONE!

Wow, what a great workout! Great job to everyone that showed up this morning. Also, thank you to everyone for bringing your food journals. I have reviewed some of them and I like some of the adjustments you guys have made. Just remember, any small changes can make a difference.

Such a great piece of advice. Water, water, water!!

And now...for the confession. Since you all have been airing out your dirty (food) laundry to me, I think it's only fair if I'm honest with you as well. I'm only human and definitely make some poor food decisions at times. This weekend was one of those times. I spent a great night with some of my favorite ladies celebrating the lovely Shannon Tate's big 4-0. We kept it classy with a limo, cute dresses, great cocktails and a fabulous dinner in Modesto. What I'm about to say is no secret, but it's a great reminder. NO GOOD DECISIONS ARE EVER MADE AFTER 12 A.M. With clouded judgment, we took our limo, cute dresses and cocktail filled-selves through the Carl's Jr. drive through. Not a proud moment. While some of the girls held strong and did not order anything, I did not. I devoured an order of criss-cut fries and chicken tenders like it was filet mignon from Ruth's Chris. I'm not going to lie, I don't regret the criss-cuts one bit. However, my stomach had a different opinion the next day.

A slightly blurry picture, pre-bad food decision.

Whew! I feel much better now. Back on track!

Friday's WOD and a Cocktail

Happy Friday everyone! We beat the rain all week and definitely took advantage of it. I'm pretty sure everybody's tired and sore bodies are ready for a little R&R this weekend.

Push Press
5-5-5+

Karina working on her push press.

For Time:
-21 Slam Balls
-21 Ninja Get-Ups

-100 m. Famer's Walk
-100 m. Sprint

-15 Slam Balls
-15 Ninja Get-Ups

-100 m. Famer's Walk

-100 m. Sprint

-12 Slam Balls

-12 Ninja Get-Ups

-100 m. Famer's Walk

-100 m. Sprint

-9 Slam Balls

-9 Ninja Get-Ups

-100 m. Famer's Walk

-100 m. Sprint

Some of the action this morning. Check out all my ninjas!

*Fastest Time: Kandice-15:06 (She had 35# kettlebells in each hand for the farmer's walk! That's heavier than each of her kids).

Everyone did an awesome job this week. Enjoy your weekend, but make sure to keep up with your food journal. I provided everyone with some suggestions, so definitely take note and try to put some into action. Especially those suggestions that included lower calorie cocktails. Why not enjoy a delicious beverage with half the guilt? After all, it is the weekend!

Here's a lower calorie margarita recipe that is delicious, refreshing and doesn't leave that nasty after taste sweet and sour leaves.

Guilt-Free Margs

-2 oz. Clear Tequila (I like Patron and a heavy pour)

-1 oz. Triple Sec

-1/2 Fresh Lemon, juiced

-1/2 Fresh Lime, juiced

-Diet Tonic Water or Soda Water

-Splash of Orange Juice

-Top with Grand Marnier if you're feeling fancy 

-Garnish with a lime

Shake tequila, triple sec, lemon and lime juice in a shaker full of ice. Pour about halfway up (or 3/4 if you like a stiffer drink) over a glass full of ice. Top with diet tonic or soda water, a splash of orange juice and Grand Marnier if you have it. Garnish with a lime and enjoy. Bottoms up!

Yes, please! Minus the salt, of course.

Wednesday's WOD (A Day Late)

I apologize for this being a day late, but sometimes life gets a little hectic and 24 hours in a day just isn't enough time to accomplish everything you need to do. Maybe we should have 25 hours in a day. I feel like I could do a lot with that extra hour. Do you agree? Anyway, we had a great workout on Wednesday that proved to be quite difficult. Sometimes workouts play out a little differently than I intend, but I was very happy with my boot campers and the outcome of this one.

-Run hard for 5 minutes. (This included up/down stairs as well)
Rest 2 minutes.

10 Minute AMRAP:
-10 Handstand Push-Ups (HSPU)
-10 Walking Lunges (Dumbbells Overhead)
-10 Weighted Sit-Ups
-10 Grasshoppers
-50 Speed Skater Lateral Jumps

Rest 2 minutes.

-Run hard for 5 minutes. (This included up/down stairs as well)

Rest 2 minutes.

10 Minute AMRAP:

-10 Handstand Push-Ups (HSPU)

-10 Walking Lunges (Dumbbells Overhead)

-10 Weighted Sit-Ups

-10 Grasshoppers

-50 Speed Skater Lateral Jumps

Amy showing perfect form for a modified HSPU.

People always wonder why we take a rest and the reason is that it allows time to slightly recover and have the same power output as you did the previous time. The goal yesterday was to be consistent during each run and ARMRAP. If you completed 4 laps the first time, then complete 4 the next time and if you completed 3 rounds the first AMRAP, do 3 the next. I'm very pleased to say that everyone stayed consistent! Most people completed almost 4 laps on the runs and everyone completed 3 rounds during both 10 minute AMRAP's. Pretty impressive.

On a side note, I would like to thank all my boot campers for turning in their food journals and being honest. I know food can be a very personal topic, so I was pleased to see people being truthful, even if somedays were a little scary. We all have to start somewhere in our healthy lifestyle journey. Some have further to go than others, but the only thing that matters is consistency. Consistently exercise, make better food choices and educate yourself on what's best for your body. I'm always here to help and cheer everyone on that is willing to make a change. Even slight changes will make a difference. Be consistent, be patient and be kind to yourself.

*Keep track of your food intake with this website: www.myfitnesspal.com. Thanks, Nicole!