Unbroken Fitness: Monday

Monday, January 17, 2011

Monday

Warm up

300 jump ropes
500m row

Bootcamp

10-1

kbs and db thrusters
(to be done with a partner. You work, partner rest)

12 min amrap
5 push ups
10 situps
(to be done with a partner. You work, partner rest)

5 min abs

Cardio
8 rounds
30 sec on 20 sec off (rower or airdyne bike)

-the 30 seconds on should be all out efforts

Reminder we are starting our Valentine Boot camp on January 31st on Monday and Wednesdays at 5:45 pm. If you are interested or know anyone who is email me at michaelkfrierson@gmail.com There are limited spots available.

Here is an article that may help with time management, or at least keeping your sanity.

http://www.charlespoliquin.com/ForWomen/Articles/12/The_15_Rule.aspx

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Recipe of the Week

Mini Quiche

12 eggs
chopped veggies
chopped cooked meat
splash of water( for fluffiness)
salt and pepper

also need
a pitcher
non-stick muffin tin

preheat oven to 350 degrees

Chop a variety of vegetables such as spinach, broccoli, asparagus, roasted red peppers, mushrooms, sun dried tomatoes, etc. Anything you have on hand will work.

If you choose to use meat, such as bacon, cook it first.

Break the eggs into a pitcher. Add a splash of water and season with salt and pepper. Mix well.

Pour small amount of egg mixture into the muffin tin (fill each about 1/3 full). Sprinkle the meat and veggies of your choice into the tin and then cover with more egg mixture.

Cook for 15-20 minutes and then let them rest for 5 minutes before removing from the tin.

Meatloaf

1 lb extra lean ground beef

1 lb ground turkey

red pepper

onion

mushroom

1/3 cup crushed tomato

1 egg

1 tbsp water

Paleo seasoning: pepper, coriander, cumin, etc.

Mix all ingredients and put into a loaf pan ( or shape into a loaf), bake at 350 for about 1 hour

Eggplant Pasta

1 large eggplant, about 1 pound

Kosher salt

1 tablespoon olive oi

1/4 teaspoon garlic minced

1/4 teaspoon red pepper flakes

1 tomato, seeded and chopped

1 tablespoon basil chiffonade

Peel the eggplant. Slice eggplant lengthwise into 1/2 inch- thick slices. (You can use a madolin)

Place eggplant on a cooling rack set over the sink and sprinkle generously with kosher salt. Wait 15 minutes, flip, sprinkle again, and wait another 15 minutes. Rinse thoroughly under cool water and gently squeeze out excess water. Place on paper towels and pat dry, then cut the slices into 1/4 inch wide strips so they resemble linguine. Heat a 10-inch saute pan over medium-high heat and add the oil. Add eggplant and toss to coast. Add tomato and toss for 20 seconds. Finish with basil.

Quotes

Monday, January 17, 2011

Monday

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