Cardio Floor Circuit

{Cardio Floor Circuit}

You can really get the heart rate going while doing some floor work. This circuit will have you pretty much on the floor the whole time, but almost every move works your whole body while incorporating cardio. Plus, when you are in a plank like position, you are having to use your diaphragm to breathe - so you are breathing correctly! You may want a towel to clean up your pool of sweat  . . .

Do each move 45 seconds to 1 minute (depending on how strong you are feeling) and go for 3 rounds:
[Alternate sides when applicable]

*Bear crawls {forward and backwards)
*Floor switch kicks
*Plyo push-ups
*Inchworms {don't bend your knees - bend at the waist}
*Mountain climbers
*Burpees {chest to ground, and at least 1 inch off the ground jump}
*Tricep pushup w/ diagonal balance hold
*Plank walks w/ squat hold
*Beast w/ kickout {knees never hit the ground}
*Alternating spider lunge jumps
*T-stand kicks

Please feel free to share and let us know if you tried it and how you did!

African Peanut Stew

What's Cooking Wednesday: 

{African Peanut Stew (vegan)}

*Adapted from Budget Bytes: I changed a few ingredients to how I plan to make this once I get the ingredients, I may also add some chicken for extra protein - so no longer vegan but sounds delicious and nutritious.

[Prep Time: 10 minutes Cook Time: 45 minutes Total Time: 55 minutes]

{Ingredients}
• 1 TBSP olive oil
• 4 cloves garlic
• 1 inch fresh ginger
• 1 medium (1 lb.) sweet potato
• 1 medium onion
• 1 tsp cumin
• ¼ tsp crushed red pepper
• 1 (6oz.) organic canned tomato paste
• ½ cup organic chunky style peanut butter
• 6 cups vegetable broth
• 1 bunch (2-3 cups chopped) kale
• ¼ bunch cilantro (garnish)

{Instructions}
1. Peel and grate the ginger using a small holed cheese grater. Mince the garlic. Sauté the ginger and garlic in olive oil over medium heat for 1-2 minutes, or until the garlic becomes soft and fragrant.
2. Dice the onion, add it to the pot, and continue to sauté. Dice the sweet potato (1/2 inch cubes), add it to the pot, and continue to sauté a few minutes more, or until the onion is soft and the sweet potato takes on a darker, slightly translucent appearance. Season with cumin and red pepper flakes.
3. Add the tomato paste and peanut butter, and stir until everything is evenly mixed. Add the vegetable broth and stir to dissolve the thick tomato paste-peanut butter mixture. Place a lid on the pot and turn the heat up to high.
4. While the soup is coming up to a boil, prepare the kale. Rinse the greens well, then use a sharp knife to remove each stem (cut along the side of each stem). Stack the leaves, then cut them into thin strips. Add the kale strips to the soup pot.
5. Once the soup reaches a boil, turn the heat down to low and allow it to simmer without a lid for about 15 minutes, or until the sweet potatoes are very soft. Once soft, smash about half of the sweet potatoes with the back of a wooden spoon to help thicken the soup. Taste the soup and add salt if needed (will depend on the brand of broth used). Garnish with cilantro.

Back to Fitness Challenge

{80% diet, 20% exercise}

As you have probably heard numerous fitness and nutrition experts explain, achieving those fitness and weight loss goals is due in large part to your diet. It also seems in hearing from many of you that your biggest challenge is your diet, namely portion control and knowing what to eat and how much. As the kids go back to school, we are going back to fitness and nutrition. Time to get back on track and buckle down on clean eating. If you feel that you really need to nail down meal planning, portion control, and meal prepping, than this challenge is for you!



I am looking for:

-People who want to commit to proper eating and exercise
-People who want to lose 5-15 lbs in 3 weeks or just focus on clean eating without the weight loss (we will customize your meal planning and diet to your specific goals!)
-People who are ready to commit and want/need the support of an awesome accountability group

The group will include a bunch of fun challenges, great resources, free coaching from me, and prizes. If you are ready to join me, then apply here:

https://docs.google.com/forms/d/1WI0lxLg8KCemgBMMtv-wLDZsr3t5-86L8OYJqBqLPxQ/viewform?usp=send_form

I will get back to you shortly to get you all set up and ready to get "Back to Fitness"! So excited for this challenge group!

Herbed Chicken with Tomatoes

What's Cooking Wednesday:  Herbed Chicken with Tomatoes (served over quinoa with broccoli)

{Ingredients} 

-2 tsp crushed basil leaves
-2 tsp garlic powder
-2 tsp crushed rosemary
-3 TBSP almond meal
-1/12 lbs thin-sliced boneless, skinless chicken breasts
-2 TBSp olive oil
-1 small onion, finely chopped
-1 can diced tomatoes, drained
-1 1/2 C chicken stock
-2 TBSP almond milk

{Directions}

1.  Mix the herbs and 2 TBSP almond meal in a dish.  Coat the chicken in the seasoned mixture.  Heat 1 TBSP olive oil on medium heat.  Add the chicken and cook until golden brown and cooked through (flipping sides).  Remove from the skillet.
2.  Heat remaining 1TBSP olive oil and add the onion.  Cook the onion until softened, then add the tomatoes and chicken stock.  Bring to a boil, stirring occasionally.  Stir in the almond milk.
3.  Return the chicken to the skilled and cook until heated through.

I served it over cooked quinoa with a side of steamed broccoli (with lemon juice, salt, and pepper - one of my favorite sides hands down).