How about a workout!! I did promise i'd start posting again. You'll need a medium to heavy bar or med. to heavy dumbbells and if you can, do this workout at a track.
Active Warmup: Should last about 8 minutes. do about 1 minute per exercise, then jog for 4-5 minutes.
alternating lunges
squats
jumping jacks
jog
easy pushups
Workout:
10 Thrusters
Run 800 meters
9 Thrusters
Run 800 meters
8 Thrusters
Run 800 meters
7 Thrusters
Run 800 meters
6 Thrusters
Run 800 meters
5 Thrusters
run 800 m
4 thrusters
run 800 m
3 thrusters
run 800 m
2 thrusters
run 800 m
1 thruster
run 800 m
Finish with a cool down jog and stretch!! Stretching is soo important so please don't skip it or skimp on it. Many injuries can be prevented by proper form and stretching!
Monday, October 14, 2013
Sunday, October 13, 2013
Zesty Wheat Berry Black Bean Chili
Ingredients:
2 Tbsp. Olive Oil
1 large yellow onion, chopped
1 large yellow bell pepper, chopped
5 cloves garlic, minced
2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground pepper
2 15-oz cans black beans, rinsed
2 14 oz. cans no salt added diced tomatoes, undrained
1-2 canned chipotle peppers in adobo sauce, minced
2 cups vegetable broth
2 tsp. light brown sugar
2 cups cooked wheat berries
juice of 1 lime
2 avocados diced
1/2 cup chopped fresh cilantro
Wheat Berries can be found at most health food stores. I bought mine at Fresh Market in the bulk section. To cook wheat berries you add 2 cups of wheat berries and 7 cups of cold water to a large pot. Bring the water to a boil, reduce heat, cover and simmer gently for 1 hr. Stir occasionally. Drain and rinse. Wheat berries should be slightly chewy when done.
Heat oil in a dutch oven over med.-high heat. Add chopped onion, pepper, garlic, chili powder, cumin, oregano, and salt and pepper. Cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover and simmer for 25 minutes.
Stir in cooked wheat berries and heat though, about 5 minutes more. Remove from heat, stir in lime juice and top with cilantro and avocados.
Recipe courtesy of Eating Well .
2 Tbsp. Olive Oil
1 large yellow onion, chopped
1 large yellow bell pepper, chopped
5 cloves garlic, minced
2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground pepper
2 15-oz cans black beans, rinsed
2 14 oz. cans no salt added diced tomatoes, undrained
1-2 canned chipotle peppers in adobo sauce, minced
2 cups vegetable broth
2 tsp. light brown sugar
2 cups cooked wheat berries
juice of 1 lime
2 avocados diced
1/2 cup chopped fresh cilantro
Wheat Berries can be found at most health food stores. I bought mine at Fresh Market in the bulk section. To cook wheat berries you add 2 cups of wheat berries and 7 cups of cold water to a large pot. Bring the water to a boil, reduce heat, cover and simmer gently for 1 hr. Stir occasionally. Drain and rinse. Wheat berries should be slightly chewy when done.
Heat oil in a dutch oven over med.-high heat. Add chopped onion, pepper, garlic, chili powder, cumin, oregano, and salt and pepper. Cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover and simmer for 25 minutes.
Stir in cooked wheat berries and heat though, about 5 minutes more. Remove from heat, stir in lime juice and top with cilantro and avocados.
Recipe courtesy of Eating Well .
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