Today we are deadlifting. Not for speed or how much weight we can lift, but for good form. Good form is key to building strength and flexibility, but more importantly to stay safe! Tkae if from someone who is pushing 40, you don't want to bend over to pick up a sock only to have your back go out because when you were younger you didn't lift things properly. Take care of yourself when you are young and your body will appreciate it later in life!
Backpack Deadlift
Why backpacks? Most of you carry around some sort of backpack or book bag almost daily. They can be heavy. You need to know how to lift them for the next 12-16 years (college).
Today is a play outside day, no matter where you are. Dress for the weather and go out and make some vitamin D!
If you have snow:
5 minutes of a great snowball fight!
Followed by:
Snowman building 101. Roll the biggest balls of snow that you can lift and carry. Carry them fifty feet and begin stacking three high. How many of these can you make in ten minutes.
If you don't have snow, and it's warm enough, waterballoon fight and medicine ball stacking. Med balls may not stack so well, so take them and set one on the ground, one waist high, and one head high. Same time limits.
No snow or warmth, tire flip for 5 minutes and med ball stacking for you too!
If you do not have a powerful blender, soak the almonds overnight. Discard the soaking water.
Place almonds and water in blender. Blend until white and frothy and almonds are very fine. Scrape the vanilla bean and add to milk, or use vanilla extract to taste. You can also sweeten if you like.
Pour through a fine mesh strainer. Refrigerate just as you would dairy milk and us the same way. Keeps about the same length of time as well.
I tried it in my coffee, it was okay. I am drinking a smoothie made with it as I type this and it is pretty good.
How can you eat better and get your kids to do it as well? First, to get your kids to do it, you have to do it. You are the ruler of the roost. You decide what is made available to them at the house and to some extent what they choose outside of the house. To help you along, here are a few websites I have found to be helpful. Whether you choose to go low-carb, Paleo, Primal, or Zone, or just to make wiser choices in what you are already doing, make those choices now!
These sites have great recipes and are free. Check them out.
Veggie chips
1 large eggplant
2 eggs
2 cups cheese (I like sharp cheddar and parmesan mixed)
Preheat oven to 450 degrees. Oil or spray large cookie sheet.
Cut the ends off of the eggplant and shred in food processor. Add eggs and cheese and process until well mixed. Strain of liquid.
Divide mixture into 6 even parts. Place on cookie sheet and pat out into 8" rounds. Bake for 12 minutes. Remove from oven and loosen and flip each circle. Bake another 5-7 minutes. (If you are using an insulated pan it will take slightly longer the first time-about 17 minutes) Take out of oven and remove from sheet. Cut into triangles and place on cooling racks. Let dry for 6-8 hours. Salt or season as desired. Stores for 1 week in airtight container.
I didn't season mine any more and they are great fresh from teh oven!
Kettle bell swings (1/4 pood-1 pood-puppies 2-8# dumb bells)
Wall ball shots (4-14# med ball)
Pick a weight that you can use that is challenging, but not too easy. You will be doing 90 reps of each exercise. (puppies do half the number (5-10-15-10-5)
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.
