Becca Swanson

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!

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!! 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.

ENJOY!!

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

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!!)

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!

I am going to start writing articles on powerlifting tips. If I post them on Article Base then others can use my article on their websites for content. Awesome, huh?!!

Check the article out here:

High Bar or Low Bar Squat – What Is the Difference?  Which is Better?

Let me know what you think.  Also, email me article ideas!!  becca@beccaswanson.com

I just watched this video… UNBELIEVABLE!!! I can not believe it, but I can. This is a friend of mine in Los Angeles. I knew he used to have a talk radio show on Sirius about dating women. This takes it to a whole new level.