Saute' onion and garlic until clear and soft. Add mushrooms saute' until desired doneness. Add the beans and cumin. Heat through. Add spinach and wilt down. Makes 6-1/2 cup servings that are 1.5 carb blocks each.
To assemble: For a 3 block wrap.
1/2 Lavash bread
1/2 cup spinach mixture
1 tbsp avocado
4 sliced olives
1/2 ounce cheese
1 1/4 tbsp sour cream
(this is only 1/2 protein block and 2.5 carb blocks. Have 2.5 ounce chicken breast and 1/2 apple to bring it to a three block meal)
Most area schools are still out today! What a great time to help dad and mom around the house.
For 10 minutes get out there and shovel those sidewalks or drive way. If yours is already done, go out and help a neighbor in need.
Rest 5 minutes
Afterwards:
Plank holds-Center, left and right for time
Then snowball fight!! Play nice!
To snowboard in Oklahoma, sometimes gravity needs a little push!
Great snack idea for a cold day!
Tuna melt
Use lowfat mayo (better if with olive oil), add some celery, place on whole grain slice of bread, top with swiss cheese and a couple of slices of tomato. Toast in the oven until cheese is melted. Have some "no sugar added" cocoa and skip the marshmalows.
One can of tuna will make 3 snack-size sandwiches.
As of right now we are not holding CFK classes. There has been to little interest to keep them up. I will begin postig workouts for you to do at homw along with wideos to help you with any movements that might be unfamiliar to you. Along with the workouts I will try to post a healthy recipe for the day and the occasional article on healthy living. If you have any questions feel free to email me at:
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WOD
Today we will work on some things to give us a baseline of where we are in our fitness level. All can be done without equipment and indoors so we can avoid the snow.
The following are to be done as many times as you can in one minute:
Situps
pushups (elevated or from the knees is fine)
Squats (Form is key)
Hand stands-hold for as long as possible. If you need to balance against the wall, make sure it's okay with your parents!
No tire flips or jumps today!
NutButter recipe
This is sooo easy to make.
1 pound nuts-roasted (already salted if you like) macadamia, almond, cashew, peanut, etc
oil-peanut, walnut, grapeseed. A light tasting and good for you oil
You can chose organic or not, salted or not, whatever you like. Put the nuts in the food processor and begin to process. After they are finely ground begin to very slowly add oil, a tablespoon at a time is best. Process until it is the desired consistency for you. Once it begins to come together, add the oil even more slowly. It will go from perfect to runny very quickly if you aren't paying attention. Put in a jar or airtight container. You may want to refrigerate it if you don't eat it very quickly. We do so we never put it in the fridge.
Macadamia nuts don't need any added oil. They are high in (good) fat and become smooth without the added oil.
It's going to be a beautiful day in Oklahoma! Get outside and make some Vitamin D. 70% of our kids don't get enough of this all important vitamin and there is no excuse not too. We synthesize it by getting around 10-15 minutes of exposure to the sun each day, without sunscreen! So unless you are extremely sensitive to the sun, get out there for 15 minutes in a few clothes as you can! Stay legal mind you.
Then Go get your sunscreen, and play outside as much as you can today. Run, jump, swim, tumble, climb, you're a kid, you know how to play, so let's do it!
Big Dawgs and The Porch: 3 x
Sprint 25 M => Lateral shuffle 25 M => Sprint 25 M => Lateral shuffle 25 M => 10 push ups => Alligator crawl 25 M
Pack and Puppies:
3 x
Sprint 15 M => Lateral shuffle 15 M => Sprint 15 M => Lateral shuffle 15 M => 5 push ups => Alligator crawl 15 M
"Minute of Doom"
Big Dawgs and The Porch:
"Minute of Doom."
With a continuously running clock do one squat, one broad jump, one ring dip the first minute,
two squats, two broad jumps, two ring dips the second minute,
three squats, three broad jumps, three ring dips the third minute.... continuing as long as you are able.
Use as many sets each minute as needed.
Pack:
"Minute of Doom."
With a continuously running clock do one squat, one broad jump, one bar dip the first minute,
two squats, two broad jumps, two bar dips the second minute,
three squats, three broad jumps, three bar dips the third minute.... continuing as long as you are able.
Use as many sets each minute as needed.
Puppies:
"Minute of Doom."
With a continuously running clock do one squat, one broad jump, one bench dip the first minute,
two squats, two broad jumps, two bench dips the second minute,
three squats, three broad jumps, three bench dips the third minute.... continuing as long as you are able.
Use as many sets each minute as needed.
Cash out Big Dawgs and the Porch:
3 x
25 Sit ups
5 roll overs
