LEGS at the PARK!!

Try to perform each exercise with MINIMAL break in between, 45 sec rest AFTER one full set is completed!

**on any squat, I want your butt dropping below the KNEES, drop it like its HOT!**

Warm up; jog around for 5 mins

Set #1

• 25 full body squats
• 15 squat JUMPS
• 20 split squat (one leg on bench): R side
• 20 split squat: L side
• 20 touch lung switches (in a lunge, bend down and touch the ground, jump, switch legs)
• 1 min plank
• 25 partner leg throws (grab their ankles)

Repeat 2x

Set #2

• 25 Bench Step Ups: Right leg
• 25 Bench Step Ups: Left leg
• 20 sumo squats
• 20 bench jumps
• 20 each side; hold then for 30 seconds- Plank + OBGYNS (remember, knees come to the OUTSIDE of the body)
• Calf Raises: 20 forward/outward/inward

Repeat 2x

Set #3

• 40 walking lunges (hands behind head)
• 10 jump squats
• 20 backward walking lunges (hands behind head)
• 10 jump squats
• 20 walking lunges
• 20 side glute kicks (get on all 4s and bring up one leg like you're peeing :)) : Repeat on each side 2x, back to back

ONLY 1 set of this

FINISH with:

• 10 burpees
• 10 jump squats

Repeat 3x! (minimal breaks in between, if any!)

Enjoy! Jess

Fun with Blueberries!

Here's another awesome shake!!!

1 scoop whey protein
1 stevia packet
1 tbsp chia seeds
1 serving wheat grass
2 cups spinach
1/2 cup blueberries
1 Voskos blueberry Greek yogurt
1 cup unsweetened vanilla almond milk
Ice

Blend and Nourish!!

Brussel Sprout, Bacon, and Kale Salad

Thanks Fer! This looks like a WINNER WINNER all around!!!!!

Brussel Sprout, Bacon, and Kale Salad

Ingredients
1 lb Brussel sprouts – chopped – about 3 big handfuls
1 lb kale – chopped- (I used the kale, spinach, and collard greens mix from Sam's club)
1 c parmesan/other cheese
1 lb cooked, chopped bacon

Dressing
1 teaspoon mustard
1 shallot – minced
3 cloves garlic – minced
1/4 c lemon juice or other acid like apple cider vinegar - (I used lemon juice)
1/2 c oil – olive oil
salt and pepper

Method
1. Chop up the kale and brussel sprouts. ( if you have a food processor this is a great time to use it)
Put these in a big bowl.
2. Add parmesan cheese and bacon.
3. In a blender (or a cup large enough for an immersion blender) mix together the oil, mustard, salt, pepper, lemon juice, garlic and shallot, blend until thoroughly mixed.
4. Add dressing to the main bowl and mix well. Serve.

Serves 8 as a side dish, 4 as a main dish.

Goes great with beef!

Mufins and Protein Bars- YUM, YUM!!

Thanks to Sonya Glaser back home in MN, she has provided y'all with some AWESOME treats and SUPER healthy to bring to your next gathering OR to keep for yourself at home! STOP paying for this stuff already packaged in the store! STAY away from the processed, STOP being lazy, and have some pride in what you're eating!!!! FUN FUN FUN!

Zucchini Cranberry Muffins (12 servings)
¼ cup Coconut Oil
¼ cup unsweetened applesauce
4 egg whites
1 whole egg
1 tsp vanilla extract
½ cup Stevia sweetener
1 ½ cups Oat flour
½ cup vanilla protein powder
2 cups shredded Zucchini
½ cup dried cranberries
Cinnamon
Nutmeg 

1. Preheat oven to 350 degrees
2. In a small bowl combine dry ingredients: oat flour, protein powder , baking powder and set aside.
3. In a separate bowl combine coconut oil, applesauce, vanilla extract, eggs and sugar substitute.
4. Blend the two mixtures together and then stir in zucchini and cranberries.
5. Coat muffin tins with nonstick cooking spray.
6. Bake approximately 20 minutes until golden brown and cool.
Calories: 135 Fat: 6.0 g Carbs: 13 g Protein: 8 g

AND there's MORE!!!!!

Pumpkin Cherry Pecan Protein Bars
3 scoops Vanilla protein powder
1 ½ cups rolled oats
¼ cup dried cranberries
¼ cups chopped pecans – (reserve 2 Tbsp for topping)
1 cup Pumpkin puree
1/3 cup egg whites
1 Tbsp cinnamon
¼ tsp ground cloves
1 tsp ground ginger
1 Tbsp maple extract
2 Tbsp Molasses
4 packets Stevia sweetener

1. Preheat oven to 400 degrees
2. Add all ingredients except pecan topping, to a large bowl and mix until thoroughly combined.
3. Lightly coat an 8x8 baking dish with cooking oil spray or line with parchment paper
4. Press ingredients evenly into dish
5. Bake 20-25 minutes
6. Remove from oven and let cool completely before cutting.

Be kind to your body,
Jess

SWEATING in 84 degrees!!

Who doesn't loooooove hill sprints, group core, squat presses, jump rope, group lunges and tricep dips MIXED with endurance training!!!! Yahoooooo!!! Way to work it everyone!!! I'm proud of you!!

Chocolate in a Mug!!

She just knows what we all need!! I made it and it was delicious!!!!

http://muffin-topless.com/2013/02/06/rich-chocolate-protein-mug-brownie/

I topped mine with PB2 and 3 dark chocolate covered almonds with sea salt from trader joes!!

Skinny Beef Burgers and Brussels Sprouts!!

All I did on the stove top was make 4 grass fed beef burgers (96% lean) and the sprouts as normal.

Once cooked, rinse the pan and place a small tortilla on the pan, place the burger then fixings of your choice, and top again with another tortilla! Flip until cheese is melted!!

I did a low fat Mexican cheese, onions, hot sauce, and guilt free guacamole!!! For mine I did open face!!

Delicious!!!