Mountain Climbin’ like Crazy

So many mountain climbers, so little time! Here is a workout for you all that requires NO EQUIPMENT and just a little bit of space. Warm-Up for 5 minutes and then set a timer for 30 minutes. Do as many rounds as you can in that 30mins. Remember to grab water when you need it, and have fun with it!

• 30 Mountain Climbers (Right+Left = 1)
• 20 Squat Jumps (do a squat, then jump as high as you can; Beginner or Knee issues? Just do squats, avoid the high impact of the jump)
• 30 Wide Narrow Mountain Climbers(Jump out + jump in = 1)
• 30sec Side Plank Right (More advanced? Hold for a minute)
• 30sec Side Plank Left (More advanced? Hold for a minute)
• 20 Knees to Opposite Elbow Climber(Each leg up is 1; aka Right+Left= 2 reps)
• 2 minute Run or Power Walk (no room? Just jump rope – or invisible jump rope – in place for two mins)

 

Be happy. Be fit.

Kale Chips!

Kale chips are easy and delicious!! Follow the simple steps below and enjoy this healthy, crispy, snack!

PREP: 10 mins
COOK: 10 mins
READY IN: 20 mins

Ingredients

• 1 Bunch Kale
• 1-2 Teaspoons Salt
• 1 Tbsp Olive Oil
• (Feel free to use other spices too! Pepper, paprika, chili flakes, dill, etc. you pick!)

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale.
3. Throw the kale in a large gallon plastic baggie and drizzle kale with olive oil and sprinkle with seasoning salt. SHAKE SHAKE SHAKE what your mama gave ya while shaking the bag to cover kale in olive oil and salt.
4. Bake until the edges brown but are not burnt, 10 to 15 minutes.
5. Let cool and then devour!

Monday Workout – All you need is your BOD!

Hello world! Here is an excellent no equipment needed workout to start your week off right! Head to a park or do it at your house. Time to beat those Monday Blues!

Do 45 seconds of each exercise, with a 15sec rest btw each exercise. Rest 1 min after the whole round. Do 4-5 rounds 🙂

1) Russian Twists – like this video; keep back straight! The more you lean back, the harder the exercise! You could also hold 5-10lbs in your hands to make it harder

2) Squats w/ something 20ish lbs at chest (remember to keep your heels down, and butt goes back like you are going to sit on a bench)

3) Down Dog Push Ups – see video HERE

4) Standing T’s – Stand on right leg, kick left leg behind you and reach your left arm forwards like superwoman. Do that same side for 22sec then switch sides (reaching leg and reaching arm are on the same side!)

5) Forearm Plank w/ Alternating arm lifts – while in your plank, lift your right arm up and hold for 1-2 seconds, then lift left for 1-2 secs. Keep alternating sides

6) Alternating Reverse Lunges (aka backwards lunges) – do one right backwards lunge, then one left backwards lunge, repeat. (Knee pain? Just do backwards big steps)

Be Happy. Be Fit.

The Medicine Ball Workout!

All you need for this killer workout is a medicine ball! This workouts gets your heart rate up, strengthens the legs, & tones your core and back!

Warm-Up and then do as many rounds as you can in 30 minutes!

**Use a 8-10lb hard MB (medicine ball) for moves below

• 10ea – Stand next to MB, Squat to pick up MB, reach it up an over head (straighten your legs when the ball is overhead) and then squat to place MB on ground, then sideways jump over MB. Repeat 10 in a row going right, then ten left. (Keep back straight in squats!!!)

• 60sec. Plank on HDs (like push up position) with both feet balanced on the MB

• 5ea SFT Squats, hold MB at your chest. (These are the squats in 6 different foot positions… right in front, left in front, wide, narrow, toes in, toes out)

• 3 Sets of Box Drill – Run forwards 5m, shuffle left 5m, backwards run 5m, shuffle right 5m

• 10ea Single Leg Decelerating Squats – stand on 1 leg in front of a chair, box, couch etc. Slowly decelerate your butt down into a single leg squat until your butt just barely touches the chair, then stand up!

Enjoy!

Be Happy. Be Fit.

Black Bean, Sweet Potato, Quinoa Smoked Chili!

This is another one of my favorites from Ambitious Kitchen! Perfect for a chili cook off this summer! Or just any lunch or dinner 🙂 This recipe is loaded with FIBER and PROTEIN, enjoy!

Ingredients

• 1 teaspoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, diced small
• 1/2 teaspoon turmeric
• 1/4 teaspoon cinnamon
• pinch of nutmeg
• 1 teaspoon cumin
• 2 teaspoons chili powder
• 1 teaspoon Smoked Chipotle Tabasco sauce
• salt, to taste
• 1 can (15.5 oz) low-sodium tomato sauce
• 2 cups cooked quinoa
• 2 can black beans (15.5 oz), drained
• 4 cups low-sodium vegetable stock, plus more to thin if desired
• 1 large sweet potato, peeled and diced into small cubes
• For Chipotle Creme:
• 1 cup plain greek yogurt
• 2 teaspoons Smoked Chipotle Tabasco sauce, plus more if desired
• 1/2 teaspoon honey
• 1/4 teaspoon dijon mustard

Instructions

1. Heat the olive oil in  a medium pot over medium-high heat. Add the onion, garlic, carrots and salt; saute for 5 minutes or until onions become translucent.
2. Add the entire can of tomato sauce to the pot. Next add the black beans, vegetarian broth, all spices, and quinoa. Bring to a boil; reduce the heat to medium, add diced sweet potatoes. Cover and simmer for 30 minutes, or until potatoes are tender. Taste and adjust the seasoning if needed.
3. Make the smoked chipotle yogurt combine tabasco sauce, honey, and dijon mustard in a medium bowl.
4. Spoon chili into bowls and add yogurt sauce on top. Enjoy!