“Double Up Workout!”
Back:
Barbell Row (5x15)
Wide Grip Pull-Ups (3xfail)
Chest:
Bench Press (5x15)
Push-Ups (3xfail)
Shoulder:
Military Press (5x15)
Lateral Dumbbell Raise (3x12)
Bicep:
Barbell Curls (5x15)
Pull-Ups (3xfail)
Tricep:
Skull Crushers (5x15)
Dips (3xfail)
Legs:
Squats (5x15)
Lunges (3x1min.)
Presented by: Cody Carlson NCCPT CPT
"HOW TO AVOID KNEE PAIN WORKING OUT"
Presented by Kari Hall
Some of the most nutritious foods at the salad bar are also the tastiest and lowest in fat and calories. Aim to add as many of these veggies to every salad:
A scoop here and a sprinkle there can lead to too many extra calories before you can say, "Where are the croutons?" Consider some of these popular salad add-ons:
To make your salad stick to your ribs, it is important to add a metabolism boosting protein source! Some good protein choices are:
Cody Carlson, NCCPT CPT
We know that some days it can be hard to get enough protein. And we know that nobody wants to drink a plain ol' protein shake every day. That's where we come in!!! We have spent lots of time scouring the web for some of the BEST protein powder recipes!! From breakfast, to entrees, to desserts!! Take a look and try some of these delcious recipes!!!
BREAKFAST
BERRY BANANA QUINOA & STEEL CUT OATS BREAKFAST BAKE
PROTEIN PUMPKIN PIE CHIA PUDDING
BANANA OATMEAL PROTEIN COOKIES
GLUTEN FREE ALMOND OATMEAL PROTEIN BARS
CINNAMON ROLL PROTEIN PANCAKES
MAIN DISHES
SWEET POTATO ROSEMARY PROTEIN BREAD
MUSCLE PROTEIN POWDER MASHED TATERS
SNACKS
OIL FREE CARROT CAKE PROTEIN BARS
CHIA PEANUT BUTTER PROTEIN BALLS
PIZZA DIP WITH PARMESAN TOPPING
COOKIES, CAKES, BROWNIES, & OTHER DESSERTS
DARK CHOCOLATE CHIP PROTEIN COOKIES
PUMPKIN VANILLA PROTEIN COOKIES
DARK CHOCOLATE PROTEIN CUPCAKES WITH PEANUT BUTTER GREEK YOGURT FROSTING
CHOCOLATE FUDGE PROTEIN TRUFFLES
GREEN SMOOTHIE PROTIEN ICE POPS
CINNAMON SUGAR PROTEIN DOUGHNUTS
We hope you enjoy these yummy protein packed foods!! Now get to cooking & baking!!!
Thanks to our amazing certified personal trainer Kari Hall for this delicious recipe!
When you are short on time it can be stressful to try getting a workout in. We are here to help!!! This quick high intensity workout will get you in and out in no time!!!
We all could use a little help in achieving our fitness goals. Something to keep us motivated, accountable and ultimately successful. With the recent release of iphone 6 and the holidays on the horizon, I thought it was appropriate to review a review on some of the best fitness apps available on iOS8(.0.2). Most of these are available on other smartphone devices as well.
iOS8’s Health app and Healthkit platform makes it easy for apps to share data, ultimately making it easier to track and follow your health markers and fitness data. From checking your heart rate to tracking your calories and sleep, HealthKit-connected apps make it easy for you to keep track of overall health. Here's a look at eight health and fitness apps to check out in the App Store:
-Sarah Barkley
DietBet (free)
Place a bet on yourself and put your money where your mouth is… and have fun while doing it, of course! Grab a group of friends/co-workers/family for this $10 4 week challenge to lose 4% of your starting weight. Those who meet the goal split the pot. This is a great tool to keep you motivated and accountable with a little friendly competition and possibly make a little money while you’re at it!
Myfitnesspal (free)
This has been a longtime favorite app of mine! It’s great on ALL smartphones and online, not just iPhone. MyFitnessPal makes it easy for you to track their caloric intake with its comprehensive food-diary feature, which contains a huge database of foods and their nutritional values. NEW to the app, it now tracks steps taken using the M8 motion sensor, along with water intake, exercise and weight to give users a clear picture of their health.
UP by Jawbone (free)
The new Up app by Jawbone takes away the need for its wearable device by using the iPhone’s M8 sensor to track walking goals, sleep goals and even weight loss. The app can also link up with other fitness apps such as Myfitnesspal through the HealthKit platform so data on both apps are up to date.
Map My Run (free with ads or $2.99)
Map My Run keeps a log of your runs and cycle sessions (or trail runs, mountain biking, hiking, stair climbs, etc.) around town, with detailed maps, run times and distance covered. This socially integrated app also allows you to share your workouts with friends to help keep you (and your friends) accountable.
Yummly (free)
The name says it all...YUM! Yummly provides a central place to search for recipe ideas and create shopping lists. Yummly is incredibly easy to navigate, making meal ideas a sinch. Recipe nutrition value and calories can then be shared with the Health app after the meal is made.
Patient IO (free)
Admittedly, I have not used Patient IO fully, but the educational tools and content are well done and easy to understand for all major health concerns! Patient IO works with health-care providers to monitor patient health data and provide relevant information to its users. Patients can also opt to send back information to their respective health-care providers or sync the data with iOS 8’s Health App. Though the app is free to download, the app only works with a participating doctor or clinic.
Fitnet (free)
Fitnet delivers over 200 fitness videos, which users can follow during their daily workouts. This is a GREAT idea for traveling, and finding a few new exercises to add some spice to your current routine. The app can also use the iPhone’s front camera to track and score user movement. For an extra push, users can also connect to a trainer to help guide and encourage their workouts. The workouts can also be shared with the Health app and other fitness apps.
24/7 Sleeptracker ($0.99)
MotionX’s 24/7 Sleeptracker uses the iPhone’s motion sensors so it can wake you up at just the right time during your sleep cycle and monitor your sleep patterns. Bare in mind, if you share a bed or don’t move around when you sleep, the data may be inaccurate. Over time, you are able to look at historical sleep patterns, and it’s easy to use resting heart rate measuring capability are both useful tools. Like the rest of these apps, it can be shared with the iOS 8’s health app as an additional health marker.
WebMD (free)
Use WebMD with caution. The WebMD app provides users with symptom checker and an extensive library of health content and tools. WebMD is not a doctor nor does it make you a diagnostic expert, just sayin. It cleverly integrates with iOS 8’s Health data collected from other apps, wearable devices and other fitness trackers to provide weekly insights on how to improve a user’s overall health.
sauce:
1 cup chicken stock
1/4 cup apple cider vinegar
3 tbsp honey
2 tbsp tomato paste
1 tbsp tamari (coconut aminos okay)
1/2 tsp salt, more to taste
1/4 tsp garlic powder
1/4 tsp ground ginger
1/4 tsp white pepper, more to taste
everything else:
1/4 cup refined coconut oil or lard, more if needed
2 lbs chicken breasts, cut into bite-sized chunks
1/2 cup plus 1 tbsp arrowroot starch, divided
1 tsp salt, more to taste
1 tsp white pepper, more to taste
2 eggs, beaten
1/2 tsp sesame seeds
2 stalks green onion, sliced
instructions:
1. In a saucepan, combine the sauce ingredients. Bring to a simmer over med/low heat, then reduce the heat to low to gently simmer as you prepare the rest of the meal; stir occasionally.
2. Preheat your oven to 250F. In a wok or skillet, heat the oil over medium heat. Combine 1/2 cup arrowroot starch and 1 tsp each salt and pepper. Toss the chicken pieces with the starch mixture, until evenly coated. With your fingers, dip a starchy chicken piece in the egg, shake off the excess egg, then add to the oil. Repeat until you have filled your skillet; be careful not to overcrowd the chicken pieces. Fry the chicken until cooked through, flipping every two minutes, about 6-8 minutes per batch. As you finish each batch, place the cooked pieces on a plate lined with paper towels; put them in the oven to stay warm. You should be able to cook the chicken pieces in about 3 or 4 batches, depending upon the size of your skillet. The oil should reach halfway up the chicken pieces, add more oil if needed.
3. Once the chicken has cooked through, finish the sauce. At this point, the sauce’s flavors should have married nicely; taste the sauce and add more salt or white pepper if needed. If the sauce is too dark and strong tasting, add a little more chicken stock to thin it out. At this point, the sauce should be about as thick as tomato soup and should have a sharp but not overwhelming flavor. In a small bowl, add 1 tbsp of arrowroot starch and a little cold water; stir together to make a slurry. Raise the sauce temperature to medium; once bubbling, add the arrowroot starch slurry and stir until thickened. Remove from heat.
4. Toss the chicken pieces with the sauce, then garnish with sesame seeds and sliced green onions. Serve with white rice or cauliflower rice.
** While the idea of adding egg to the batter after the starch seems counterintuitive, it’s the secret behind the chicken’s crisp yet spongy texture. Just be sure to cook the pieces at no higher than medium heat, otherwise the egg will burn before the chicken is cooked through.
** This technique will work with any number of proteins – sliced steak or pork chop, or shrimp.
** For even more tender chicken, brine the chicken in 1/2 cup water mixed with 1 tbsp kosher salt for an hour before starting this recipe. Be sure to drain and pat dry your chicken after brining.
** Use this starch-then-egg batter technique for any number of chicken nugget recipes. When not tossed in sauce, they have a texture similar to the same nuggets you’d find in Happy Meals. Experiment by adding other ground spices to the starch to give the chicken flavor even when “naked”; marinate the chicken pieces in pickle juice beforehand for an even tastier experience.
If you have any questions about any of the moves, grab a trainer! (:
Turns out you don't need to throw around heavy weights to get in a killer strength session. These TRX exercises use your body weight (and gravity) to provide a fully scalable workout for every fitness level. And since suspension training also challenges your core by demanding you remain stable and balanced, every single exercise works your whole body.
Ready to give it a try? This full-body TRX workout, created exclusively for Greatist by New York-based trainer Jessi Kneeland of Remodel Fitness and Peak Performance, is easy enough for beginners but can easily be scaled to challenge any fitness level!
www.greatist.com
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Saturday - Sunday
7:00am-7:00pm