Street Run with Playground Workouts

Today’s 3 mile run included 2 stops at 2 different Playgrounds along my route for a mini body weight circuit; I had no plan in mind, just winged it today. This workout took about 45min to complete, and was pretty fun!

My warm up begins at the house with a total body roll out with a foam roller for no more than 5 minutes followed by a brisk walk for about a quarter of a mile to the start of my 3 mile run.

Monkey Bar Swings!
Low Hang Leg Raises were much harder than I thought! I barely got 10! I must do more of this!
Inverted Rows
More Monkey Bar Swings!
Hanging Knee Tuck to a Leg Raise, I really liked these.
Broad Jumps….because they suck but are so good for you!
Tricep Extensions

Once I’ve reached the end of my loop, I’ll cool down with a quarter mile walk back home then static stretch for 5 to 10 minutes.

I LOVE this style of training and will post more with different exercises, so stay tuned for more workout ideas next week!

Have a great day!

#105-3 Days of Meal Prep with Sauteed Zucchini, Broccoli and Shrimp in Basil Pesto and more

Grocery List:

  • 1lb of Grass Fed Ground Beef
  • 1lb of Shrimp, Cooked or Raw
  • 2 tbsp of Grass fed Full Fat Butter, like Kerrygold
  • 1/2c of Grated Parmesan Cheese
  • 10oz Cece’s Veggie Noodle – Zucchini
  • 10oz HEB or Cece’s Sweet Potato Noodle
  • 8oz Organic White Button Mushrooms, sliced
  • 1 large head of Broccoli
  • 1 bundle of Asparagus
  • 8-10 or more large Fresh Basil Leaves
  • 2 garlic cloves
  • 1/4c Walnuts or Pine Nuts
  • 1/4c Avocado Oil
  • Pink Himalayan Salt
  • Ground Pepper
  • Garlic Granules
  • Onion Flakes
Saute in olive oil spray
Chop and coated broccoli in a little Avocado oil, salt & pepper.
Set temp to 390
Cook for 5 minutes, Shake, and cook for another 5 minutes
Add Broccoli to Zucchini and mix.
I’m bummed that I didn’t get a picture of the Air Fried Shrimp!
I coated raw shrimp in a little avocado oil, salt pepper and Parmesan cheese.
Set the temp to 390 and cooked for 13 minutes
Then add it to the veggie mix.
Add about 1/4 cup of your Basil Pesto into the veggies and mix thoroughly.
So good!
Cook your beef thoroughly then drain.
Melt 1 tbsp (or more!) of butter then add the sweet potato noodles and sliced mushrooms. Saute until soften but not mushy, about 5 min.
Air fry chopped asparagus to a temp set for 390 for 6 minutes, then shake and cook for another 6 minutes.
Add asparagus to the sweet potato and mushroom and mix.
Add the ground beef and mix!
Season with pink salt, pepper, onion flakes and garlic granules to taste.
Voila!

You may add yummy fats to these meals by adding some avocado slices or a sprinkle of sunflower, pumpkin or flax seeds.

This will yield 2 large or 3 small shrimp noodle servings and 3 large or 4 small beef noodle servings

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meals Prepped” to come weekly!

Deadlift Variations

Because the pelvis come in all shapes and sizes, hip sockets can be shallow or deep, farther forward or back. The angle of the femur where it meets the pelvis vary, as well as how rotated the femur is where it meets the pelvis.

These ladies have tried both Conventional and Sumo styles of deadlifting and have found what feels the best and strongest for them.

Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift

The trap bar still involves picking up the weight off the floor using similar hip and knee hinge pattern, range of motion, and activation of muscle groups. The total weight of the bar is closer to your center of gravity so it’s easier to keep your balance and maintain a good spinal position, plus your shins don’t get in the way. I always start with the trap bar for deadlift beginners or those learning how to move their body when strength training. In addition to conventional or sumo deadlifting techniques, I use the trap bar for heavier sessions because most can generally deadlift more weight with the trap bar.

Venison Crockpot Stew

I used the back strap of a White Tail Doe that my husband shot and brought home from a hunt in the Del Rio, TX area.
Sliced into 1in cubes and seared in Kerrygold Irish Butter, just enough to brown all sides.

Grocery List:

  • 2lbs of Venison or your red meat of choice, cubed
  • 1 – 32oz Organic Beef Broth
  • 2tbsp of Grass-Fed Full Fat Butter
  • 1 can of Organic Diced Tomatoes
  • 3 Medium Russet Potatoes, chopped
  • 3 Organic Celery Sticks, chopped
  • 2 Organic Carrots, peeled and chopped
  • 1 Organic Green Bell Pepper, chopped
  • 1 Organic Jalapeno, diced
  • 1/2 Medium Organic Yellow Onion, diced
  • 1/2c Fresh Organic Basil, chopped
  • 1tbsp of Fresh Organic Rosemary, Chopped
  • 1 tsp of Cumin Powder
  • 1 tsp of Garlic Granules
  • 1-2 tbsp of Pink Himalayan Salt
  • 1 tbsp of Black Pepper

Directions:

  • Easy-Peasy!
  • Slice the red meat into 1in cubes and sear it in butter, just enough to brown all sides
  • Add everything into your crockpot and set it for 8hrs
All ingredients in the Crockpot and set for 8hrs

8hrs later.

The meat turned out really tender and the subtle flavor of the cumin, with the basil and rosemary, tied the whole meal together nicely! I used all organic vegetables for this meal. There is truly a difference in flavor when cooking with organic food. This is hands down the best stew I’ve ever made.

Street Run with Circuits across bridges

Today’s 3 mile run included 3 stops at 3 different bridges along my route for a mini body weight circuit; Walking Lunges down the bridge, Side Shuffle back, and 25 Tricep Incline Push Ups. This workout took about 45min to complete.

My warm up begins at the house with a total body roll out with a foam roller for no more than 5 minutes followed by a brisk walk for about a quarter of a mile to the start of my 3 mile run.

I was so happy to hit this bridge first because it’s the longest. It was about 75 walking lunges straight down!
Incline Tricep Push Ups
Side Shuffles

Once I’ve reached the end of my loop, I’ll cool down with a quarter mile walk back home then static stretch for 5 to 10 minutes.

I LOVE this style of training and will post more with different exercises, so stay tuned for more workout ideas next week!

Have a great day!

#104- 3 Days of Food Prep with Basil Pesto Pasta, Turkey Meatballs, and Lemon Pepper Chicken

Grocery List

  • 1lb of Ground Turkey
  • 1lb of Chicken Thighs or Breast
  • 1 Egg
  • 1tbsp Full Fat Grass Fed Butter
  • 1/4c Almond Milk (or your favorite milk alternative or full fat whole milk)
  • 1 Package of Taste Republic Fusilli
  • 3 Large Sweet Potatoes
  • 1 lb of Raw Baby Spinach
  • 1 Large package of Fresh Basil
  • 8oz White Button Mushrooms (or your preference of shrooms)
  • 1 Lemon
  • 3 Garlic Cloves
  • 1 Bundle of Scallions
  • 1/4c Pine Nuts or Walnuts/Pecans
  • 1/2c Grated Parmesan
  • 1/2c Italian Panko
  • 1tbsp of Tomato Paste
  • 2tsp Dried Oregano
  • 3tbsp of Lemon Pepper
  • 2tsp of Dried Basil
  • 1tsp Garlic Granules
  • Pink Himalayan Salt
  • Ground Pepper
  • Avocado Oil
You can find this in the refrigerated section at Natural Grocers of about $4.45
This only takes about 5min to cook!
It’s the BEST Gluten-Free Noodle out there yet!

Sweet Potato Mash

  • Place peel and cubed potatoes in a large pot, cover with water and bring to a boil.
  • Reduce heat to med-low and simmer until tender, about 20min
  • Drain and return to pot
  • Combine 1-1/2 tbsp of butter and 1 tbsp of Avocado Oil in a small skillet over med heat and cook until brown and fragrant, about 3min. Remove from heat.
  • Add 1/4c of Almond Milk, 1/2tsp of Pink Salt and Pepper to potatoes and mash
  • Drizzle with butter mixture and give it a gentle stir

More “3 days of Meals Prepped” to come weekly!

Street Run with Pop Squats, Laying Leg Raises and Walk Outs

Today’s 3 mile run included 3 stops, 1 mile apart, for a mini body weight circuit; 25 Pop Squats, 25 Laying Leg Raises, and 25 Walk Outs. This workout took about 45min to complete.

My warm up begins at the house with a total body roll out with a foam roller for no more than 5 minutes followed by a brisk walk for about a quarter of a mile to start of my 3 mile run.

Pop Squats
Laying Leg Raises
Walk Outs

Once I’ve reached my 3 mile marker, I’ll cool down with a quarter mile walk then static stretching for 5 to 10 minutes.

I LOVE this style of training and will post more with different exercises, so stay tuned for more workout ideas next week!

Have a great day!

#103 – 3 Days of Meal Prep with Salmon Patties and Meatballs

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Grocery list:

  • Bundle of Collard Greens, washed and chopped
  • White Button Mushrooms
  • Yellow Onion
  • 3 – 6oz cans of de-boned salmon
  • 2 lbs of Ground Grass-Fed Beef
  • 1 Egg
  • 1 Package of Taste Republic Fettuccine or Linguini
  • 1 can of 28oz Tomato Sauce
  • 1 tbsp of Tomato Paste
  • Worcestershire Sauce
  • Coconut Aminos or reduced sodium soy sauce
  • Apple Cider Vinegar
  • 1/2 cup GF Italian Panko
  • Pink Himalayan Salt
  • Ground Black Pepper
  • Avocado Oil

Add Yummy fats to these meals by adding some avocado slices, a drizzle of Primal Kitchen brand dressing or a sprinkle of sunflower, pumpkin or flax seeds.

In a medium pot, heat avocado oil (or full fat grass fed butter) over medium heat. Add onion and saute until clear.
Pre-heat oven to 350
Mix Beef with:
1/2 of the cooked onion
3 tbsp of Worcestershire sauce
2 tbsp of coconut aminos
2 tbsp of apple cider viegar
Salt & Pepper
Roll then bake on a greased pan for about 15 min

Meanwhile, add tomato sauce and paste to the onion pot and simmer while meatballs are baking. When done, place them into the sauce and simmer some more. The longer the better!

This will yield a lot of pasta and meatball servings! Depending on who’s eating, this may yield more than 3 days of lunch and/or dinner!

How about some breakfast?! I’ve got another post about that right -> here!

More “3 days of Meals Prepped” to come weekly!

Circuit Training 2 – Street Run and Park Benches

Today’s 3 mile run included 3 stops at a park bench for a mini HIIT circuit, about 1 mile apart.

My warm up is a total body roll with a foam roller for no more than about 5 minutes followed by a brisk walk for about a quarter of a mile.

My running route is about a 3 mile loop around my neighborhood. To change things up, I’ll stop here and there for some circuit training. Today I simply used a park bench for my workouts.

Pavilion Circuit:
25 Tricep Dips
25 Bench Jumps
25 Mountain Climbers

25 Incline Push Ups
Isolated Step Ups 12/leg
25 Sit Ups
25 (2ct.) Toe Touches
25 Decline Push Ups
25 Low Squat Pulses

Cool down with a quarter mile walk then static stretching for 5 to 10 minutes.

I LOVE this style of training and will post more with different exercises, so stay tuned for workout ideas next week! Have a great day!

GF and DF Butternut Squash Lasagna

Ingredients:

  • 1lb of Hot Italian Sausage (I love Mulay’s Brand Sausage)
  • 1 large, long butternut squash
  • 1 small red onion, chopped
  • 3 garlic cloves,
  • 5 large Basil leaves (or less, I love Basil)
  • 1 jar/can of no sugar added pizza or spaghetti sauce like Cucina Antica or Muir Glen
  • 1 to 2 cups of dairy free Mozzarella cheese (My fav is Follow Your Heart Brand)
  • Red Pepper Flakes if you want to add a little heat

Directions:

  • Preheat oven to 400 degrees F
  • Cook sausage with chopped onions and garlic
  • Meanwhile, multi-task by slicing the butternut squash. Cut the bulbous part off and save for another dish if you like. It’s just difficult to slice up. Use a mandolin or carefully slice the squash longways, about 4in long.
  • Coat an 8×10 baking dish with a cooking spray. Begin prepping the dish by adding the first layer of sauce then the squash then the sausage. Repeat, ending with squash then sauce then cheese.
  • Bake for 30min then top with cheese and bake for another 10 to 15min or until brown and bubbly. Allow it to sit and cool for about 30min before cutting into it. I like my cheese extra crisp so I’ll bake a while longer.

This makes about 8 servings.