Archive for May, 2013

2013.05.05 Weekley Workout

Posted: May 5, 2013 in Uncategorized

Another week of repeat, taking 8 weeks off really did some damage.

05/05/13 Monday – (2) Circuits Weight Training & Light 5k Run.
05/06/13 Tuesday – Interval Training & Track Work
05/07/13 Wednesday – (2) Circuits of Weight Training & Light 5k Run
05/08/13 Thursday – Interval Training & Interval 5k
05/09/13 Friday – (2) Circuits of Weight Training & Light 5k Run

All of my weight training is done with kettle bells. If you don’t have any I’d recommend that you get some they are compact, and they get results.  Below is my kettle bell circuit, videos are from Catalyst Athletics, and Bodybuilding.com they are a great resource. Where in the images and videos they use dumbbells I use kettlebells.

Kettle Bell Circuit

  1. 20 (each way) Around the World
  2. 20(each way) Figure 8
  3. 20 (reps) One Hand Kettle Swing
  4. 20 (reps) Kettle Clean
  5. 10 (reps each side) Turkish Getup
  6. As Many As Possible Push up
  7. 20 (reps) Biceps Curl
  8. 20 (reps) Standing Triceps Extension
  9. 20 (reps) One Legged Deadlift
  10. 20  (reps) Bent Row
  11. 20 (reps) Front Raise
  12. 20 (reps) Side Raise
  13. 20 (reps) Squat
  14. 20 (reps) Lung
  15. 20 (reps) Side Bend

Interval Circuit

Track Workout (split table)

  • (1.5) Mile Warm-up
  • (14) 200 @ 0:53 Splits
  • (2) 1600 @ 2:03 Splits
  • (1) 800 Cool Down

You might remember a few weeks ago I mentioned that a life saving grace to making meals at home for us was to cook whole chickens, then add the protein to other dishes. Here is a quesadilla that we often make with that exact recipe. You can also keep this recipe vegetarian by just omiting the chicken.

MushroomQuesadilla_01

Ingredients:

  • 1 mild Chile (Anaheim or Poblano)
  • 2 jalapeno chilies (optional)
  • 2 tbsp olive oil
  • 1/4 lb variety of mushrooms
  • 1 tbsp. chicken of Chile powder
  • 2 cloves of garlic (pressed)
  • 1/4 cup of your favorite tomato based salsa
  • 2 cups Monterey jack cheese
  • 8 oz. of chicken (optional)
  1. Fire up the grill and cook the chilies over the heat source until it blisters on all sides. Transfer to a container with a lid, I use a bowl topped with a plate. Sweat the chilies for about 10-15 minutes then peel, deseed, and finely chop.
  2. Meanwhile in a bowl add mushrooms, olive oil, Chile powder, and garlic toss until well incorporated. Grill over direct heat until mushrooms are softened. Remove mushrooms from heat and roughly chop, add finely chopped chilies, and salsa mix until well incorporated. If you are adding the chicken finely chop the chicken and add. You may want to add additional spices listed above to taste (Lori does). Allow to cool.
    MushroomQuesadilla_02
    MushroomQuesadilla_03
  3. While the mixture is cooling mark the tortillas one side over direct heat of the grill this should only take a second or two per tortilla.
  4. Next place a tortilla on an oiled sheet of foil. Add cheese on one half of the tortilla, and then spoon the mixture on to the cheese with out overfilling the tortilla. Then fold the tortilla in half. Fold the foil sheet over the tortilla making a cocoon.
  5. Grill over direct heat each side for 5 minutes, 10 minutes total.
  6. Enjoy with a Negra Modelo.

MushroomQuesadilla_04

Remember food is only good for you if you can eat it!
-Nate

I don’t know how new these are, but if you are from the Southern States you will get a kick out of these.

I can’t make this stuff up.

(I didn’t buy these just thought they were funny, and don’t recommend you purchase overly processed potato chips)

I have been bouncing around looking for a place where a lot of information about living green comes together, and makes sense. Lets face it, it’s expensive to live right. I have a limited amount of dollars that need to be stretched as far as they can. For some things it is more important to buy organic, than others. I have found that the Environmental Working Group to be a great place to go for compiled information to arm yourself with living more holistically.

They serve as a watchdog group to make sure you get the facts, un-manipulated, so you make informed decisions on where to spend your dollar for a cleaner life and environment. They conduct research, funded by donations, that transform government policies and the marketplace in order to conserve land and water, produce and use energy responsibly and ensure that food and consumer products are free of harmful chemicals. They investigate government subsidies that encourage wasteful practices, and support policies that promote thoughtful stewardship of our land and natural resources.

Let’s face it companies, and the government are not listening to the words of the people. What they do listen to is where you spend your dollars, you can bend society by arming yourself with facts, and being an informed consumer. The more unpolluted products you purchase the more they will research, and produce cleaner products.

With your help a healthier and cleaner environment can be produced for the next generation and beyond.