Food

25 Feb

Steak, Roasted Red Skin Potatoes, and Feta & Spinach Stuffed Mushroom Caps.

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Fast and Easy Daily Breakfast

18 Feb

It is essential to eat breakfast EVERY morning if you are wanting to get the most out of your day…We ALL know that, but most people don’t eat breakfast first thing in the morning because they don’t get up early enough to prepare it before they bolt out the door. Whether we are trying to get the kids ready for the day or you are trying to test the limits of time and sleep in as long as possible breakfast either gets skipped or we choose less healthier options. Well, what I am about to show you is the perfect solution for this problem. If you prepare these two items on Sunday, along with your other food preparation for the week, you will have no excuse to miss breakfast!
Lindsey and I have one homemade gluten-free banana muffin and one egg “muffin”. The recipe and instructions for the muffins can be found here: http://greenlitebites.com/2009/03/07/banana-oatmeal-cups-with-chocolate-chips/ We leave out the chocolate chips or replace them with some kind of berries. For the eggs we use about 18 whole eggs, jalapeños, sun-dried tomatoes, yellow bell peppers, pepper, Cajun spice, and Italian seasoning. Generously oil the silicone muffin cups with olive oil as this will make the eggs slide right out when they are done cooking and have cooled. We have found the silicone muffin cups work better than anything else we have tried. Paper and aluminum muffin cups tend to stick quite a bit to the eggs and are difficult to peel off. Dice your vegetables up and place them in the bottom of the muffin cups. We fill them about a third of the way with vegetables. Whisk the eggs and spices together then use a measuring cup to fill the muffin cups to the top. Place in the oven and bake for 30 minutes at 350 degrees. After they have cooled, place them in an air tight container and store in the refrigerator until ready to eat, then just pop them in the microwave for thirty seconds and enjoy.

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August 2014 Cardio

1 Aug

 

Monday: Rowing Sprints: 12 @ 250m 1 min rest between

Tuesday: Quarter Mile Sprint, 2min walk: as many as possible in 40min

Wednesday: Rowing Sprints: 5 @ 500m 2 min rest between, 12x Stair Run

Thursday: Stair Run To Top, 100 Jump Ropes: 10 Rounds

Friday: Heavy Jump Rope 30 skips 45sec rest (20 rounds)

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

May 2014 Cardio

1 May

Monday: Rowing Sprints: 12 @ 250m 1 min rest between

Tuesday: Treadmill 8 incline 3 minutes @ 7mph, 2 minutes @ 3.6mph (10 rounds)

Wednesday: Rowing Sprints: 5 @ 500m 2 min rest between, 12x Stair Run

Thursday: Treadmill Incline Walk: 45min @ 6+ incline and 3.6+mph

Friday: Heavy Jump Rope 30 skips 45sec rest (20 rounds)

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

*Adjust cardio program as necessary to your current fitness level.

April 2014 Cardio

1 Apr

Monday: Rowing Sprints: 8 @ 500m 2 min rest between, 10x Stair Run

Tuesday: Treadmill 8 incline 3 minutes @ 7mph, 2 minutes @ 3.6mph (10 rounds)

Wednesday: Rowing Sprints: 12 @ 250m 1 min rest between

Thursday: Treadmill Sprints: 10min @ 30sec on 30sec off, 10x Stair Run

Friday: Heavy Jump Rope 25 skips 30sec rest (20 rounds)

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

*Adjust cardio program as necessary to meet your current fitness level.

March Cardio

2 Mar

Monday: Rowing Sprints: 12 @ 250m 1 min rest between

Tuesday: Stair Run: 30minutes (Actual Stairs, not a machine.)

Wednesday: Heavy Jump Rope 20 skips 30sec rest (20 rounds)

Thursday: Treadmill 6 incline 3 minutes @ 8mph, 2 minutes @ 3.6mph (10 rounds)

Friday: Rowing Sprints: 12 @ 500m 2 min rest between

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

February 2014 Cardio

1 Feb

Monday: Rowing Sprints: 12 @ 250m 1 min rest between

Tuesday: Heavy Jump Rope 20 skips 30sec rest (20 rounds)

                       Regular Jump Rope 100 skips (10 Rounds)

Wednesday: Sprints: Follow Format Below

Thursday: Treadmill High Incline Walk 40min 8.0 incline or higher (no holding on)

Friday: Stair Run: 30minutes (Actual Stairs, not a machine.)

Saturday: 5k (3.1miles) as fast as possible

Sunday: REST

Sprint Format:

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

15 sec on, 15 sec off, 15 sec on, 15 sec off

15 sec on, 15 sec off, 15 sec on, 15 sec off

Rest 1 min

(24 min total)

 

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