Weekend Warrior 2019 Week 23
Here is a well balanced workout to try next time you hit the gym! Perform 3 rounds (circuit style) of exercises #1-5 (listed below) for 15 repetitions each. 1- Suspension T’s 2- See Saw Overhead (OH) Press 3- Elevator Squat 4- Slider Leg Curl 5-Slider Wax On Wax Off Coaching Corner: With higher rep counts […]
Weekend Warrior 2019 Week 21
You are sitting in a gold mine folks. We have more posterior chain progressions to build on lasts weeks post. Assuming you have perfected your hip bridge variations from last week, it’s time to progress to the deadlift. The Progression: Box Hip Bridge Limited Range of Motion Kettlebell Deadlift Kettlebell Deadlift Barbell Deadlift Coaching Corner: […]
Weekend Warrior 2019 Week 20
Bridge variations are a great way to work the posterior chain (your hammy’s and booty) while keeping your back safe. Try out this bridge progression next time you hit the gym. Remember the golden rule… you must first master the the baseline movement pattern before moving onto the progression variation. The Progression: Hip Bridge Box […]
Weekend Warrior 2019 Week 11
Add some variety to your routine with this suspension band workout! Here is the workout: Complete 15 reps of each exercise in circuit order (exercises 1-5) for 3 rounds. 1 – Suspension Ys (one of our favorite postural exercises) 2 – Suspension hip bridges 3 – Suspension push-ups (try to keep your hands at a […]
Weekend Warrior 2019 Week 9
Here is a quick kettlebell complex for you to try! A complex is when you complete different exercises without ever putting the weight down. Complexes are a great way to improve strength and burn a ton of calories in a short amount of time. When you start sweating and drip body fat like grease off […]
Greek Shrimp with Tomatoes & Feta
Here is a light and refreshing meal that can be made with your staple pantry and freezer items! The sauce is super flavorful and would mix great with some brown rice pasta to soak it up. Try to skip the wine 😉 Servings: 4 Prep Time: 10 Minutes Cook Time: 40 Minutes INGREDIENTS 4 tablespoons extra-virgin olive oil […]
Weekend Warrior 2019 Week 8
All you need for this workout is: Your bodyweight (the best free weight you can use) A box/chair An elevated surface/countertop A positive attitude Trainer tip: Smiling during your workout can increase core stability 😉 This workout is geared for anyone with limited flexibility and/or frequent visits from Uncle Arthur (arthritis). We have regressed the movements […]
Cauliflower Mac & Cheese
There’s no pasta here, but this gluten-free and low-carb cauliflower “mac & cheese” is as comforting and creamy as your family’s favorite cheesy dish. Ingredients 8 cups bite-size cauliflower florets (from 1-2 heads) 1¾ cups reduced-fat milk, divided 2 tablespoons cornstarch 2 cups shredded extra-sharp Cheddar cheese 8 ounces reduced-fat cream […]
Weekend Warrior 2019 Week 5
You will need your phone or tablet handy so you can use a timer. Set the timer for a total of 30 minutes. Every minute on the minute complete 10 reps of each exercise as fast as you can and rest for the remainder of the minute. For single sided exercises, you should do 10 […]
Cheesy Spinach & Artichoke Stuffed Spaghetti Squash
This stuffed spaghetti squash slashes both carbs and calories by 75 percent for a delicious, creamy casserole you can feel good about eating. It’s worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense. Ingredients 1 (2½ to 3 pound) spaghetti squash, cut […]
