6/28/12- 5K Run

6/23/12- Barbell Complex

SL Deadlift
Hang Clean & Press
Bent Row
Front Squat
Shrug
Deadlift & Upright Row
Stepback Lunge

10x4

6/21/12- Lots O' Lunges

Stepback Lunge
Walking Lunge
Jump Lunge
Side Lunge
Suspended Lunge
Stationary Lunge

10/20/30/40/50/40/30/20/10

Finish off the workout with a 20 minute row. Good luck!

6/18/12- TGRS

Turkish Getup
Ring Row
Squat

40/30/20/10

6/13/12- Wednesday Dropsets

50/40/30/20/10

1. Squats
2. Mountainclimbers
3. Jumping Jacks
4. Bicycles
5. Pushups
6. Walking Lunges
7. Ring Rows
8. V-Ups
9. Stepback Lunges
10. Russian Twist

Shakshuka

Shakshuka recipe

Serves 4 to 6

Ingredients

• 1 tbsp Paleo cooking fat;
• 1/2 onion, chopped;
• 1 clove garlic, minced;
• 1 red bell pepper, seeded and chopped;
• 4 cups tomatoes, diced;
• 2 tbsp tomato paste;
• 1 tsp chilli powder;
• 1 tsp paprika;
• A pinch cayenne pepper;
• Sea salt and freshly cracked black pepper to taste;
• 5 or 6 large eggs;
• 1/2 tbsp fresh parsley, finely chopped;

Preparation

1. Note: For this recipe, it’s most desirable to use a cast-iron skillet; however, if you don’t have one, a regular large skillet will also do.
2. Place a large skillet over a medium heat and add the cooking fat to allow it to melt and grease the surface of the pan. Add the onions and sauté for two minutes. Mix in the garlic and continue to cook until the onions become tender and slightly golden in colour.
3. Add the chopped bell pepper to the skillet and mix well. Sauté for at least 5 minutes, just until the pepper is tender.
4. Once the peppers have cooked, add the chopped tomatoes and tomato paste to the skillet, followed by the chilli powder, paprika and cayenne pepper. Give the mixture a taste and add any additional spices, as well as the salt and pepper to your liking. Allow the mixture to simmer. At this point, you may have to lower the heat to prevent the mixture from boiling.
5. Now crack the eggs into the skillet on top of the tomato mixture. Make sure they are spaced evenly. I placed one in the middle and then surrounded it with the rest of the eggs. Cover the skillet and cook for anywhere between 10 to 15 minutes. You will know when the dish is ready as the eggs will be white and no clear liquids will run.
6. Once the eggs have cooked through, garnish with the fresh parsley and serve it up.

Chocolate Nut Granola

Chocolate nut granola Recipe

Serves 4

Ingredients

• 1 cup walnuts;
• 1 cup almonds;
• pinch of salt;
• 1/4 cup raw honey;
• 3 tbsp butter or clarified butter;
• 3 tbsp cocoa powder;
• 1/2 tsp vanilla extract;
• 1/2 cup shredded coconut;
• 2 oz dark chocolate;

Preparation

1. Preheat your oven to 200 F.
2. Using a food processor, coarsely chop the walnuts and almonds. Nothing too fine, as you will have to put them through the food processor again. Leave the nuts in the processor and set aside for later use.
3. In a small saucepan over low heat, melt the butter with the honey and whisk occasionally. Once combined, add the cocoa powder, vanilla and a pinch of salt. Whisk together.
4. Pour the chocolate mixture into the nuts in the food processor. Pulse briefly, just until the chocolate is consistently mixed in. Add the coconut and pulse one more time.
5. Spread the mixture out over a baking sheet. Bake for 4 hours in the preheated oven.
6. Once the granola has finished baking, remove it from the oven and allow it to cool completely. Break the granola apart into small chunks. Also break apart the 2 oz chocolate and mix in with the granola.

6/12/12- 5 Mile Run

75% OFF Sale

For a short time only, we're running a promo through Shoreline Perks for 75% Off 2 1-on-1 Personal Training Sessions and a month of unlimited fitness classes (regularly $200, now just $50!).

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6/9/12- Tabata Legs

Complete 8 rounds of :20 work intervals with :10 rest for each exercise, going for 4:00 for each set. Good luck!

1)Squats
2)Run
3)Stepback Lunges
4)Burpees
5)Walking Lunge
6)Jumping Jacks
7)Squat Jumps
8)Jump Rope
9)Lunge Jumps
10)Squat Hold

6/8/12- Circuit Sprint

Here's a spinoff of our Circuit Sprint class Complete as many rounds as possible of 10 reps for each exercise, resting as needed. Each round lasts 5 minutes and complete a 1 minute sprint after each round. Good luck!

1) 5:00 Bodyweight
Pushups
Squats
Pullups
Stepback Lunges
Hanging Knee
1:00
Jump Rope

2) 5:00 Kettlebell
Swing
Suitcase
Figure 8's
SAR
Overhead Swing
1:00
Run

3) 5:00 Dumbbell
Squat & Press
Bent Row
Deadlift
Bench Press
Walking Lunge
1:00
Burpees

4) 5:00 Medicine Ball
Lawnmower
Russian Twist
Ball Slam
Wall Ball
Rotation
1:00
Jumping Jacks

Mexican Chicken Soup

Mexican Chicken Soup Recipe

Serves 4

Ingredients

• 1 medium sweet potato, peeled and cubed;
• 2 tbsp Paleo cooking fat;
• 2 tbsp extra-virgin olive oil;
• 1/2 onion, sliced;
• 4 cloves garlic, minced;
• 1/4 tsp ground cumin;
• 4 cups chicken stock;
• 1/2 roast chicken, shredded;
• 1 cup cherry tomatoes, halved;
• 2 tbsp fresh cilantro, finely chopped;
• juice of 1/2 lime;
• 1/2 ripe avocado, sliced;
• Sea salt and freshly ground black pepper to taste;

6/5/12- 5 Mile Run

A Great Deal on Delicious Grilling Treats

Here's a great deal to cover your weekend BBQ or simply to stock up on some tasty meats. Best of all, it's mostly Paleo! Check it out at:

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6/4/12- Sets of 10

Pushups 10
T-Fly 10
Squat Jumps 10
Atomic Pushups 10
Pullups 10
DB Stepback Lunges 10
Pendulum 10
DB Step Ups 10
Hanging Knee 10

Complete 5 Sets. Good luck!

6/3/12- DB Complex

Squat & Press
Bent Row
Power Clean
Bench Press
Walking Lunge
Stepback Lunge

10x4

6/2/12- Jump into June

Jump Rope- JR
Jump Squats- JS

1)Pushups 15x3
JR 1:00x3
2)Pullups 10x3
JS 10x3
3)DB Turkish Getup 10x3
JR 1:00x3
4)Moving Plank 1:00x3
JS 10x3
5)Burpees 20x3
JR 1:00x3