The Daily SWEAT: Your guide to fitness, daily workouts, and other useful info

Monday, April 30, 2012

4/30/12- BW Dropsets

Pushups
Squats
Pullups
Walking Lunges
Elbow to Hand Plank
Stepback Lunges
Burpees

20/16/12/8/4

Sunday, April 29, 2012

4/29/12- Barbell Complex & Row

Complete 10 reps of each exercise.

Deadlift
Hang Clean & Press
Bent Row
Front Squat
SL Deadlift & Shrug

Row 90 seconds

Repeat 4 times for a total of 5 sets. Good luck!


Monday, April 23, 2012

4/23/12- KB Complex

Swing
Squat and Chest Press
SAR
Rotation
Lawnmower
Overhead Swing
Turkish Getup
Stationary Lunge and Press

10/9/8/7/6/5/4/3/2/1

Saturday, April 21, 2012

Strawberry Rhubarb Lemonade

A perfect summer drink!

Strawberry Rhubarb Lemonade

Serves 6

Ingredients

  • 3 1/2 cups water;
  • 1 lb rhubarb, chopped into 1 inch pieces;
  • zest of 2 lemons;
  • 3 cups fresh strawberries, halved;
  • 1 1/2 cups freshly squeezed lemon juice;
Lemonade preparation

Preparation

  1. In a large pot combine the water, rhubarb and lemon zest. Allow it to come to a boil. Once boiling, reduce the heat and continue to simmer for approximately 15 minutes. At this point, add the strawberries and cook for another 2 to 3 minutes.
  2. Remove the pot from the heat and allow it to cool completely. Once the mixture is at room temperature, use a hand blender to purée it all. When a smooth texture takes form, stir in the lemon juice. You may find you do not need all the lemon juice, so add it in portions until you feel it’s enough from the taste of it.
  3. Place the lemonade in the refrigerator until very cold before serving.

4/21/12- DB Complex and Sprint

Squat and Press
Plank SAR
Deadlift
Walking Lunge
Bench Press
SL Deadlift

:60 Sprint

Complete 5 sets, 10 reps for each exercise. Good luck!

Thursday, April 19, 2012

4/19/12- Mini Obstacle Course

You'll need a large field for today's WOD, preferably a football field or large backyard. Bring a KB, a set of DB, a SB (sandbag), a JR (jump rope), and a MB. Good luck!

2 Full Field Runs
20 Pushups
50 Walking Lunges
1/2 Field Belly Crawl
1 1/2 Field SB Carry
20 KB Swings
20 DB Deadlift & Press
:30 JR
1 Full Field Run
20 MB Slams
1 Full Field Bear Crawl
30 DB Walking Lunges
20 Burpees
20 DB Squat & Press
1 1/2 Field Runs
20 KB Stepback Lunges
20 MB Swing & Throw
2 Full Field MB Side to Side Throws
:30 JR
2 Full Field MB Overhead Throws
1 Full Field Belly Crawl
3 Full Field Runs

Tuesday, April 17, 2012

4/17/12- Band Workout

You'll be using a set of bands for this workout. Ideally, a set with a light, medium, and heavy resistance can be used, but if you have a light and heavy band, that will work too. Complete 3 sets of 10 reps of each exercise before moving on to the next exercise, resting 20 seconds in between sets.

  1. Chest Press
  2. Prone Row
  3. Woodchops
  4. Band Hold and Squats
  5. Overhead Triceps Extension
  6. Biceps Curl
  7. Lawnmowers
  8. Stepback Lunge and Supine Row
  9. Triceps Pressdown
  10. Band Rotation
  11. Chest Fly
  12. Resisted Step Forward Lunge
Good luck and check back in for tomorrow's WOD!

Monday, April 16, 2012

Buffalo Chicken Drumsticks

Paleo Super Bowl Recipes


Serves 4

Ingredients

    Buffalo chicken drumstick
  • 16 chicken drumsticks, skin-on;
  • ¼ cup rice wine vinegar;
  • 2 tsp chili powder;
  • 1 ½ tsp paprika;
  • 2 tsp garlic powder;
  • ½ tsp onion powder;
  • ½ tsp cayenne pepper;
  • ¼ tsp salt;
  • 2 tsp coconut oil;

Preparation

  1. The best part about this sauce is that it requires just five minutes of your time to throw together! All you have to do is combine everything in a small saucepan, heat over a medium-high heat until it begins to simmer and then remove from the heat.
  2. If you choose to use right away, great! If not, be sure to keep the sauce refrigerated.
  3. Since I opted to make these for dinner, I tossed about 16 drumsticks in the sauce and then baked them at 375 F for about 40 minutes. You can turn them once during the cooking process to make sure that they cook evenly and that the sauce cooks on all sides.

Sunday, April 15, 2012

4/15/12- Turkish Getups

Superset Turkish Getups with sprints, performing drop sets of the Turkish Getups and ladder sets of the sprints in the process. Good luck!

KB Turkish Getup
20/16/12/8/4
Sprint
:20/:40/:60/1:20/1:40

Saturday, April 14, 2012

Creamy Tomato Baked Scallops

Creamy Tomato Baked Scallops

Serves 4

Ingredients

  • 12 medium scallops;
  • ¼ cup coconut milk;
  • ¼ cup tomato sauce;
  • 1 cup tomatoes, diced;
  • 1 tbsp coconut oil;
  • 1 cup red onion, chopped;
  • 3 cloves garlic, minced;
  • Fresh oregano, finely chopped and to taste;
  • Sea salt and freshly ground black pepper to taste

Preparation

  1. Preheat your oven to 475F.
  2. In a medium skillet over a medium-high heat, saute the onions in the coconut oil. Cook for several minutes, until the onion becomes slightly transparent. Add the minced garlic to the mix and cook on medium-low heat. Saute for just a few minutes and then add the coconut milk and tomato sauce, followed by the oregano. Season to taste with salt and pepper. Mix well and cook for about 2 to 3 minutes.
  3. Lay the scallops on the bottom of a semi-deep baking dish that is large enough so that they do not overlap each other. Pour the coconut milk and tomato mixture from on top of the scallops and ensure that they are all well coated. Finish it off by sprinkling the diced tomatoes over the scallops and bake, uncovered, for anywhere between 15 and 20 minutes. You may find you need less time if your scallops are small, but be sure to check that they are cooked through. Cooking them too much is not a good idea either as overcooked scallops become very chewy.

4/14/12- Repeat of the TRX Circuit

Chest Press 10
Squats 10
Rows 10
Step back Lunges 20
Triceps Extension 10
Pistol Squat 10
Bicep Curl 10
Atomic Pushup 10
Knee In 10
A Frame 10
Pendulum 20
Runners 20
Plank :60
Bridge :60
Hamstring Runners 20
Oblique Twist 20
SL Lunge 10

Complete as a circuit. Rest two minutes and repeat two times for a total of 3 sets. Good luck!

Friday, April 13, 2012

Roasted Bone Marrow

Waldorf salad

Ingredients

  • 4 three inches long beef marrow bones;
  • Salt and pepper to taste;

Technique

  1. Preheat your oven to 400 F.
  2. Put the marrow, cut side up in a baking dish and sprinkle with salt and pepper.
  3. Roast for about 15 minutes. It’s ready when it starts to bubble around the edges.
  4. Simply serve with a simple salad on the side with a small spoon to scoop it off. It might be hard to get it all off because of the porous nature of the bone, but you can use your mouth and apply some old fashioned suction and it’ll do the trick.

4/13/12- 5 Mile Run

Thursday, April 12, 2012

Delicious Butter Chicken

Ingredients

  • 2 x 2 tbsp of pastured, grass-fed butter (I always end-up using more since we know it’s so good for our health);
  • About 1 Kg chicken cut in chunks;
  • 2 tsp garam masala;
  • 2 tsp paprika;
  • 2 tsp ground coriander;
  • 1 tbsp grated fresh ginger;
  • 1/4 tsp chili powder (adjust to taste);
  • 1 cinnamon stick;
  • 6 bruised cardamon pods;
  • 1 can of tomato puree (you can easily puree your own tomatoes if they are meaty enough);
  • 3/4 cup coconut milk;
  • 1 tbsp fresh lemon juice;

Technique

  1. Heat a pan, add the first 2 tbsp of butter and stir-fry the chicken chunks. You can cook them in 2 batches if your pan is too small.
  2. Remove the chicken from the pan.
  3. Put the second 2 tbsp of butter and slowly heat the spices for a minute or two until you can smell the aroma.
  4. Put the chicken back in the pan and stir so you mix in all the spices with the chicken.
  5. At this point, add the tomatoes and simmer for about 15 minutes. Stir from time to time.
  6. Add the coconut milk and lemon juice and let it simmer for another 5 minutes.
  7. Enjoy without guilt! Garnish with fresh herbs and a stick of cinnamon for extra fanciness points.

Interesting Crossfit Article From Livestrong.com

Livestrong.com is a great resource for nutrition articles, exercise info, and is a partner of the Lance Armstrong Foundation.  It's a great website that I frequent often, and after happening upon an article about Crossfit, I simply had to repost the article.

Here's a direct link to the article: http://www.livestrong.com/article/347807-crossfit-training-exercises/

Crossfit Training Exercises
by Eric Brown

Crossfit is a method of training that proscribes random exercises with the goal of increasing strength, conditioning, agility, endurance, and many other physical skills. There is no exercise that makes Crossfit unique, but rather the method in which they are performed. There is no format in which the exercises are performed, so concepts like periodization are completely ignored. Consult your physician before starting any exercise program.

High Repetition Olympic Lifting
This occurs often in the Crossfit system, and is completely at odds with conventional programming. While doing 30 repetitions of the snatch as quickly as possible is an incredible conditioning workout, in actual Olympic style weightlifting, the reps are kept low to reduce the risk of injury. When performing an extremely skilled movement, and the snatch, clean and jerk are the most skilled lifts there are, care must be taken to avoid injury. Weightlifting has a lower injury rate than badminton. Crossfit seems to generate a record number of SLAP tears, or injury to the shoulder joint, or labrum.

Kipping Pull Up
This is another exercise variation fairly unique to Crossfit. While most programs call for strict form when performing chin-ups, a great deal of momentum, kicking, and bouncing out of the bottom called "kipping" is used to execute as many chins as possible in as little time as possible. Again, this is a lot of strain on the joint, including the bicep tendon, and may be another contributor to the high rate of SLAP tears experienced by Crossfit trainees.

Twenty Percent Slop
This is something that is condoned by Crossfit headquarters. The 'slop' ideal is often cited within the CrossFit community as 20 percent form degradation, which allows for a great deal of latitude with respect to performing exercises. This completely overlooks the fact that your training should support your goals, and if you are hurt, you cannot train effectively. One of the primary concerns of coaching is keeping your athletes healthy. Sloppy work does not do this.

Maximal Strength
There is little programming in Crossfit, so be wary if you are called on to execute a one repetition maximum. Contrary to the claims of Crossfit founder Greg Glassman, your resting heart rate has no bearing on your ability to pull a limit deadlift, and despite his claims, no one the history of Crossfit has pulled a 750 lbs. deadlift using Crossfit methods. Limit strength requires conditioning of the central nervous system, including improvements in inter- and intra-motor coordination as well as motor unit recruitment that do not occur unless they are trained regularly, and regularity is nothing that occurs in Crossfit.

4/12/12- Jumping Jacks to Planks

JJ 100
Elbow Plank :60
JJ 50
Elbow to Hand Plank 20
Squats 40
Stepback Lunges 40
JJ 100
Hand Plank :60
JJ 50
Elbow to Hand Plank 20

Complete 5 sets, resting as needed. Good luck!

Wednesday, April 11, 2012

Totoket Times Column 3/7/12

As we head into March and the warmer days ahead, one can't help but think that we snuck out of this winter relatively unscathed. Aside from the October snowstorm and a few flurries here and there, most of us have enjoyed an unseasonably warm winter filled with Spring-like weather and many opportunities to spend time outdoors.

For outdoor enthusiasts, such as bikers and runners, this has meant a jumpstart on their workout routines, and whether they're getting ready for a 5K or simply trying to stay active, they've gotten off to a great start and have hit the ground running.
Perhaps you're not a runner but you have aspirations of reaching your own fitness goals as well. A great way to get started is to find a workout buddy. This person can be a close friend, your spouse, or even a co-worker; as long as they're on board with your plan to stay consistent with a workout routine, they'll fit the bill just fine.

Your workout buddy will provide a little added motivation, support, and a reason to stick to your workout schedule, which is the most important aspect when trying to reach your fitness goal. So find someone who's willing to go out for a jog, take a walk, or even sign up for a class or two at your local gym. You'll be amazed at what you can accomplish when you tackle fitness as a team!

Totoket Times Column 4/7/12

Mixing It Up

When meeting new clients for the first time, I hear a pretty consistent gripe when it comes to exercise, "I just get bored doing the same old thing at the gym." While familiar exercises, such as bicep curls and crunches, have their place in an exercise routine, they're often relied upon too heavily by people looking to stay active. However, instead of reaching their fitness goals, they get stuck in a workout rut, plateau, and eventually, stop working out consistently.

Adding variety to your workout plan will not only keep you motivated, but it will also lead to continuous results and a far more enjoyable view of exercise as a whole. When guiding my clients, I always stress the importance of muscle confusion and training like an athlete, and thus, my workouts are always varied, mixing full body exercises with core strengthening and sprint intervals to ensure their success. Many of my clients also utilize our classes, ranging from Spinning to Boxing to Tabata Blast, as a way to cross train and challenge themselves.

So, instead of sticking with what is already familiar, how about mixing it up a bit and truly pushing yourself to your limit? Challenge a friend to a minute of pushups, go for a run instead of a walk, or maybe sign up and start training for your first sprint triathlon. Whatever you choose, just make sure that you're challenging yourself! Good luck!

Chocolate Cranberry Pie

Chocolate Cranberry Pie

Serves 6

Crust ingredients

  • 2 cups almond flour;
  • ½ tsp salt;
  • 2 tbsp coconut oil;
  • 1 egg;

Filling and topping ingredients

  • ½ cup coconut milk (or cream if you allow it in your diet);
  • 8 oz chocolate (70% cocoa);
  • 18 oz frozen cranberries;
Pie preparation

Preparation

  1. Preheat your oven to 375 F.
  2. Like most pies, you’ll start by preparing the crust first. This one is nice and easy, all you have to do is throw all the ingredients into a large bowl and mix them well in either a blender, or by using a hand-mixer. A crumbly dough will form.
  3. Transfer the dough into a lightly greased 9” pie baking dish. Using your fingers, press the dough firmly into the dish and make an inner shell with it so that the dish is evenly covered. I made a simple trim on my crust, just a little detail, but this is not necessary.
  4. Place the crust in the oven and cook for about 15 minutes, just until it begins to turn golden brown around the edges and is flaky to the touch.
  5. While your crust is baking, begin working on preparing the filling. In a small sauce pan over a medium-high heat, bring the coconut milk to a simmer. Once it has started to simmer, immediately remove it from the heat and begin stirring in the chocolate. Continue stirring until the chocolate is completely melted.
  6. Once the crust has finished baking, remove it from the oven and allow it to cool completely.
  7. Pour the chocolatey filling into the pie shell and then place the whole pie dish into the fridge for anywhere from 2 hours to 1 day. Essentially, you want the filling to become more solid to the touch.
  8. With the oven at 375 F again, take out the frozen cranberries, spread them out on a baking sheet and bake them for about 8 to 10 minutes, tossing them around once or twice to avoid them from sticking. Once they have blistered and are soft, remove them from the oven and transfer them to the fridge. They will need at least an hour in the refrigerator, this will keep them from getting mushy. After the pie and the cranberries have been in the fridge long enough, spoon the berries on top of the pie and its ready to be served.

Guacamole

Ingredients

  • 3 medium avocados or 4 small ones;
  • 1 firm tomato, finely diced;
  • 1/2 white onion;
  • 1/2 cup chopped cilantro;
  • 2 tbsp fresh lemon or lime juice;
  • Optional salt and pepper to taste.

Technique

    Avocado
  1. Open the avocados and scoop out the flesh. An easy way is to cut it length-wise around the pit and than using a chefs knife strike the pit and then twist the knife so you can easily remove the pit and scoop out the flesh.
  2. Mash the flesh with a fork, it can still have hard parts, follow your preference.
  3. Stir the other ingredients.
  4. Enjoy right away or store in the refrigerator. A trick is to put a plastic wrap that touches the guacamole so it doesn’t brown because of contact with air.

Garlic and Parsley Deviled Eggs

Garlic And Parsley Deviled Eggs

Serves 4, as an appetizer

Ingredients

  • 6 large eggs;
  • 12 romaine lettuce leaves;
  • 3 tbsp Paleo mayonnaise;
  • 2 tsp Dijon or homemade mustard;
  • ¼ tsp Worcestershire sauce, optional;
  • ½ tsp lemon juice;
  • 2 tbsp fresh parsley, chopped;
  • 1 tbsp extra-virgin olive oil;
  • 1 anchovy fillet, minced;
  • 1 clove garlic, minced;
  • Sea salt and freshly ground black pepper to taste;

Preparation

  1. Begin by making hard boiled eggs. Now don’t be embarrassed if you haven’t quite mastered this skill yet. It seems like a lot of people struggle to properly boil an egg, so here are some helpful pointers. Place your eggs in a medium-sized saucepan and then cover them with cold or lukewarm water. Place the saucepan over high heat and let the water come to a boil. As soon as it does, immediately reduce the heat to low and continue cooking for no more than 10 minutes. You must time this, as just a minute more or less can completely mess your eggs up! Right at the 10 minute mark remove the pot and place it under a faucet of running cold water. Once the water in the pot in ice cold, you can turn it off and allow the eggs to cool longer.
  2. In the mean time, you can start preparing the filling for the eggs. In a small bowl, whisk together the mayonnaise, mustard, Worcestershire sauce, if using, lemon juice and one tablespoon of the parsley. Heat a small skillet over a medium-high heat and toss the minced anchovy and garlic in the olive oil. Saute for just a minute, until the garlic starts to turn golden brown. Remove from the heat and mix in the other filling ingredients.
  3. Once the eggs have cooled, peel the shells and cut each egg in half. Using a small spoon, scoop out the yolk and add it to the rest of the filling mixture. Give it a good mix and then add salt and pepper to taste. When you are satisfied with the filling, it is time to stuff the eggs. I used a pastry bag to do this part, as I find it difficult to try and spoon the filling into such a small space, all the while trying to make it look presentable. Be sure to fill each egg white generously.
  4. Line a large platter with the Romaine lettuce leaves. Place the completed eggs atop the lettuce, sprinkle the remaining parsley on top and you are ready to serve! Now I am not going to lie, you and your guests will have a garlic breath, but it is way worth it! Enjoy!

Waffles with Pomegranate

Ingredients
  • 2 eggs;
  • ½ cup full-fat coconut milk (you could also use water);
  • 2 tbsp raw honey;
  • 1 tsp vanilla extract;
  • 1 cup almond flour;
  • ½ tsp baking soda;
  • A pinch of sea salt;
  • Seeds of 1 pomegranate for garnish;
  • Any other of your favorite garnishing option: butter, clarified butter, fresh or frozen berries, maple syrup or even some extra coconut milk.
Preparation
  1. It doesn’t get much easier than this. Mix all your ingredients in a mixer or in a bowl with a good whisk (leaving out the pomegranate seeds). Make sure you really mix well to prevent the almond flour from clumping.
  2. Preheat your waffle maker.
  3. Pour the batter atop your waffle maker and cook until desired done-ness. Place the cooked waffles on a large plate in a 200 F oven while you prepare the other ones so they can stay warm.
  4. Garnish with pomegranate seeds as well as any of your favorite other waffle garnishing. You’ll find an accolade that explains how to deseed pomegranates with the roasted cauliflower recipe.

Pumpkin Pancakes

Karyl and I made these for the first time last weekend and they were delicious.  We decided to add 1 cup of 100% cocoa to make chocolate pumpkin pancakes, and they were unbelievably good, maybe even better than traditional flour pancakes.  Enjoy!

Ingredients

  • 1/2 C Canned Pumpkin
  • 2 Eggs
  • 1 Tbsp Honey
  • 1/4 C Coconut Oil- Melted
  • 1/4 C Coconut Milk
  • 1/4 C Coconut Flour
  • 1 tsp Cinnamon
  • 1 tsp Baking Powder

Cooking Steps

Preheat griddle or pan to 350. In separate bowls, mix wet and dry ingredients.
Combine wet into dry ingredients. Spoon mixture onto griddle and cook 2-4 minutes per side.
Enjoy as is, smeared with more coconut oil, or topped with pure maple syrup and pecans.

4/11/12- SPP

Stairs, Pushups, Pullups

1)Pushups 20
Pullups 20
Stairs 2:00
2)Pullups 15
Pushups 15
Stairs 3:00
3)Pushups 10
Pullups 10
Stairs 4:00
4)Pullups 5
Pushups 5
Stairs 5:00
5)Pushups MAX
Pullups MAX
Stairs 4:00
6)Pullups MAX
Pushups MAX
Stairs 4:00

Monday, April 9, 2012

4/9/12- DB and MB Superset

1)DB Bent Row
MB Slam

2)DB Squat & Press
MB Rotation

3)DB Bench
MB Stepback Lunge

4)DB Deadlift
MB Woodchops

5)DB Walking Lunge
MB Figure 8's

10x4 for time

Friday, April 6, 2012

4/6/12- Burpees and SL Deadlift

SL Deadlift @ 60% Max
Burpees

10/9/8/7/6/5/4/3/2/1

Thursday, April 5, 2012

4/5/12- Opening Day!

Today is one of the most wonderful days of the year, Opening Day, when, even for the lowliest of teams, such as my Mets, there is optimism abound. There's a clean slate, no lingering injuries, and although the expectations are incredibly low for the New York Mets, you never know what a new season brings. So today, as you enjoy some baseball, imbibe in hot dogs and beer, and transition into the season of summer ahead, mix in today's WOD and maybe even head outside for a catch.

To be done during commercial breaks:
20 Squats
10 Pullups
20 Pushups
10 Burpees

Complete as many rounds as possible. Good luck!

Wednesday, April 4, 2012

4/4/12- Bands & Sandbag

Woodchops 20x3
Sandbag Carry 1:00
Lawnmowers 20x3
Sandbag Squats 1:00
Band Rows 20x3
Sandbag Run 1:00
Band Chest Press 20x3
Sandbag Lunges 1:00
Band Hold 1:00x3
Sandbag Stepback Lunges 1:00

Sandbag Tabata Run :20/:10 for 4 minutes

Beanless Chili

Beanless chili

Serves 8

CarrotsIngredients

  • 3 quarts (2.8 liters) good quality canned tomatoes;
  • 5 lbs ground beef;
  • 1 tbsp extra-virgin olive oil;
  • 6 cloves garlic, minced;
  • 1 onion, finely chopped;
  • 5 celery stalks, chopped;
  • 5 carrots, chopped;
  • 4 cups button mushrooms, chopped;
  • 3 bay leaves;
  • 3 thyme sprigs;
  • 2 tbsp fresh parsley, chopped;
  • Sea salt and freshly ground black pepper to taste;

Preparation

  1. In a large skillet over a medium heat, cook the ground beef with some cooking fat if needed.
  2. In a very large saucepan over a medium heat, saute the garlic in olive oil. Cook for about 2 minutes, or until the garlic is fragrant.
  3. Add the onion, celery, carrots and mushrooms to the saucepan. Stir well and cook for another 5 to 10 minutes, until the vegetables are soft.
  4. Add the canned tomatoes, followed by the cooked ground beef. Stir well.
  5. Drop in the bay leaves, thyme and parsley.
  6. Season to taste with salt and pepper, reduce the heat to low and simmer, uncovered, for about 4 hours or until thick, stirring occasionaly.
  7. Adjust the seasoning by adding salt or pepper, if needed and remove the bay leaves and thyme sprigs.

Monday, April 2, 2012

4/2/12- Bodyweight and Sprints

Pushups 20
Squats 20
Burpees 10
Pullups 10
Stepback Lunges 20
Elbow Plank :60
Jumping Jacks 20

Sprint :45

Repeat 4 times for a total of 5 circuits.  Good luck!

Spicy Drumsticks

Spicy drumsticks

Serves 3

Ingredients

  • 3 tbsp coconut oil, clarified butter or another paleo fat, melted;
  • 3 cloves garlic, minced;
  • 2 tsp chilli powder;
  • 1 tsp garlic powder;
  • Sea salt and freshly ground black pepper to taste;
  • 10 chicken drumsticks;
Cooked drumsticks

Preparation

  1. Preheat your oven to 375 F.
  2. In a large bowl, combine the garlic, chilli powder, garlic powder, salt and pepper as well as the cooking fat. Dump in the chicken and mix well to ensure all the meat is evenly coated with the seasonings.
  3. Place the chicken drumsticks on a large baking sheet with space in between each to prevent overlap. Cook for about 1 hour, until the chicken is well cooked, turning the pieces once during the cooking process.

Sunday, April 1, 2012

Paleo Spaghetti

Ingredients

  • 1 Lb ground grass-fed beef. (the fattier the better);
  • 2 tbsp butter, lard, tallow or duck fat;
  • 1/4 cup chopped bacon;
  • 1 large onion, chopped and diced;
  • 3 cloves garlic, minced;
  • 3 carrots, diced;
  • 2 celery sticks, diced;
  • 2 tsp dried oregano;
  • 2 tbsp tomato paste;
  • 1 bay leaf;
  • The equivalent of 2 cans whole meaty tomatoes;
  • Optional heavy cream (makes the sauce less acidic);
  • Optional salt and pepper to taste;
  • Fresh parsley for garnishing.

Technique

  1. Heat a large dutch oven or pot and add cooking fat. You can use less fat if your ground beef is fatty, but it’s really a question of taste. Cook the ground beef and bacon for about 5 minutes.
    Spaghetti squash
    ©iStockphoto.com / Gary Novosel
  2. Remove the meat with a slotted spoon and set aside.
  3. Use the same dutch oven or pot to cook the other ingredients (carrots, celery, onion, garlic and oregano). Cook the vegetables until soft at medium heat.
  4. Add the tomatoes, tomato paste, ground beef, bacon and bay leaf. You can break the tomatoes a bit, but the cooking process will break anyway.
  5. Optional: season with salt and pepper. You can also add some chili or hot pepper flakes for more heat.
  6. Bring to a boil and then reduce to a simmer for about 45 minutes.
  7. In the mean time, heat your oven to 350 F.
  8. Cut your spaghetti squashes in half length-wise, remove and discard the seeds.
  9. Put the halves cut side down on a baking sheet and put in the oven for about 28 to 35 minutes. Check on them at around 25 minutes with a fork. It should easily break in strands to form pastas. Make sure not to overcook them because they will become mushy and won’t make pastas.
  10. Once your bolognese sauce is cooked, you can add about 1/2 cup to a cup of heavy cream. This will make the sauce less acidic.
  11. You can now pour a generous amount of the sauce directly on the squashes halves so that it forms its own bowl or you can break the squashes in strands yourself and serve on a plate with the sauce.
  12. As a final touch, when you put the sauce directly on the squash half, you can add some grated pastured and grass-fed cheese on top and broil in the oven for about 5 minutes. This is completely optional and only do this if you consume cheese.
  13. Garnish with fresh parsley and enjoy!

4/1/12- MB Complex

Squat and Chest Press
Deadlift
Rotation
Woodchop
Stepback Lunge
Walking Lunge

10x5

April 2012 SWEAT Schedule

1000 Percent Fitness
SWEAT SCHEDULE ◄ March ~ April 2012 ~ May
Sun Mon Tue Wed Thu Fri Sat
1 2
12PM
7PM
3
6AM
9AM
4PM
7PM
4
10AM
12PM
7PM
5
6AM
9AM
4PM
7PM
6
10AM
12PM
5PM
7
8:15AM
11AM
8 9
12PM
7PM
10
6AM
9AM
4PM
7PM
11
10AM
12PM
7PM
12
6AM
9AM
4PM
7PM
13
10AM
12PM
5PM
14
8:15AM
11AM
15 16
12PM
7PM
17
6AM
9AM
4PM
7PM
18
10AM
12PM
7PM
19
6AM
9AM
4PM
7PM
20
10AM
12PM
5PM
21
8:15AM
11AM
22 23
12PM
7PM
24
6AM
9AM
4PM
7PM
25
10AM
12PM
7PM
26
6AM
9AM
4PM
7PM
27
10AM
12PM
5PM
28
8:15AM
11AM
29 30
12PM
7PM
Notes: Call (203) 400-1121 to reserve your times

April 2012 Class Schedule

 1000 Percent Fitness

CLASS SCHEDULE ◄ March ~ April 2012 ~ May ►
Sun Mon Tue Wed Thu Fri Sat
1 2
5:30PM Spinning
6:15PM Boxing
3
5:15PM Boxing
6:00PM Tabata Blast
4
5:30PM Boxing
6:15PM Tabata Blast
5
5:15PM Spinning
6:00PM Boxing
6 7
7:30AM Tabata Blast
8 9
5:30PM Spinning
6:15PM Boxing
10
5:15PM Boxing
6:00PM Tabata Blast
11
5:30PM Boxing
6:15PM Tabata Blast
12
5:15PM Spinning
6:00PM Boxing
13 14
7:30AM Tabata Blast
15 16
5:30PM Spinning
6:15PM Boxing
17
5:15PM Boxing
6:00PM Tabata Blast
18
5:30PM Boxing
6:15PM Tabata Blast
19
5:15PM Spinning
6:00PM Boxing
20 21
7:30AM Tabata Blast
22 23
5:30PM Spinning
6:15PM Boxing
24
5:15PM Boxing
6:00PM Tabata Blast
25
5:30PM Boxing
6:15PM Tabata Blast
26
5:15PM Spinning
6:00PM Boxing
27 28
7:30AM Tabata Blast
29 30
5:30PM Spinning
6:15PM Boxing
Notes: