Squat Form For Power!

Some Good Pics

Live Grain Free

Isn’t it crazy, the entire time I was growing up, and still, we hear that whole wheat is healthy. Well, that is no longer the case. Have you heard the new buzz word, “Gluten-free”? Well, there is something to that phrase. Gluten is found in foods processed from wheat and related species, including barley and rye. I have heard it explained that we ALL are allergic to gluten on some level. There is a term called Gluten Sensitive. You can find the definition on Wikipedia – Symptoms of gluten sensitivity may include bloating, abdominal discomfort, pain, or diarrhea; or it may present with a variety of extraintestinal symptoms including headaches and migraines, lethargy and tiredness, attention-deficit disorder and hyperactivity, muscular disturbances as well as bone and joint pain.

You may want to look into this. My friend Kelsey has studied it and written about it. These fat loss tips are hard to find. I am so proud of Kelsey for putting it together! Here is a link to her book.

Kelsey’s book!
She even has a “Grain-Free Fat Loss” Guarantee!!

7 Foods That Kill Abdominal Fat!

We all need to know this! I am always looking for easy things to do so my belly does not stick out farther than my boobs! Click Here!

How To Wrap Your Wrists For A Big Bench Press

Here are a couple of secrets describing how to wrap your wrists for a powerful bench press. The stronger you get, the more stability you need in your wrists. Enjoy!

Gingery Broccoli Recipe, YUM!!

Gingery Broccoli!! I love this!!

• dash of olive oil
• 2 Tbsp. lemon juice
• 1 Tbsp. flax meal (I put walnuts in a food processor, “walnut meal”)
• 2 tsp. ground ginger (or freshly grated)
• 2 tsp. ground black pepper
• 1/2 tsp. red pepper (I use cayenne red pepper, cut the dose in HALF… whoa!!)
• 1/4 to 1/2 C. chicken broth
• 2 c. broccoli, cut into flowerets

In a small bowl mix together the lemon juice, flax meal, ginger and peppers with 1/4 c. broth.
Add broccoli to pan, plus a dash of olive oil. Pour the liquid ingredients on top and
toss to coat. Cook over medium heat until broccoli is tender. Taste it, and add extra lemon juice if necessary,to taste.


Recommendation, Again!

I want to put it out here again. If you are starting a workout regimen to lose weight. Make sure you are in your fat burning zone. And make sure you are burning enough calories. You can do this by wearing a heart rate monitor (click on the picture below). This one allows you to enter your age, weight and set your high and low heart rate values as you choose. It will beep at you if you are above the high or below the low, helping you to stay in your zone.

Your Max Heart Rate (MHR) is 220 minus your age. You should use a combination of Low Intensity and High Intensity, as structured below. Keep a log of the date, activity and calories burned.

Low Intensity – bottom of zone = MHR x .60 – top of zone = MHR x .70
High Intensity – bottom of zone = MHR x .80 – top of zone = MHR x .90

Protein Pancakes! Delicious!

Spray your pan with a non-stick spray. Heat it over medium-high.

1/2 Cup of Old Fashioned Oats (they are lower glycemic than quick oats)
3 egg whites
1 Tbsp of Agave Nectar
Cinnamon to taste

Mix all the ingredients in a bowl. Pour over heated pan in pancake size portions. Turn after 1 to 1.5 min. Cook an additional minute or so.

Share it with your friends! (the recipe, but keep the pancake for yourself!!)

Crossfit – Killed It Today!

For Time:

95 lb squat
Renegade row into clean and press, kinda burpee style
35 lb Overhead Kettlebell swings

30 reps – 20 reps – 10 reps – 5 reps

This bitch of a workout took me 38 minutes and 46 seconds. I can not wait to be in crossfit shape!

Pics from the USPA Nationals 2012