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!!!

Please support if you can, for a great cause/mission!

I wanted to spread the love for my good friend and lemon, Caroline! I am so proud of her and want to support her passion for what she is doing. Please read below and click if you can donate! If you can support, even $5 will help!

 

Message from Caroline:

As a newly admitted Graduate Student and Graduate Assistant for University ofTennessee's Athletic Department, I, myself, along with various other members of the UAA Student Athlete Advisory Committee, will be heading to El Progresso, Honduras from August 8-12th with Soles4Souls (I have included a description of the program below). This event is being organized by Kelly Hoskins and Melissa Bain.

Our 20 person team will be working in a small northern mountain town in the El Progresso region of Honduras. We will be truly immersed within the culture, providing aid in the form of putting shoes on each individual's feet, and providing school supplies for the children.

I am absolutely SO excited to embark on this trip in August! If you are able, I would appreciate any donation, no matter the amount, to get to my $2,000 goal! This will be an unbelievably rewarding experience through Soles4Souls, and by your support and donations, you are TOO a part of this trip. 

The link to where you can make donations: http://www.soles4soulsfundraising.org/cgi-bin/view_profile.cgi?id=3465

 

Soles4Souls® has a simple mission: To impact as many lives as possible with the gift of shoes.

Soles4Souls is a Nashville-based nonprofit that distributes shoes to people in need throughout the world. Soles4Souls has given away over 19 million pairs of shoes since 2005—that’s one pair every seven seconds!

The idea for Soles4Souls was formed in the aftermath of Hurricane Katrina, when Wayne Elsey, a footwear executive at the time, collaborated with his friends and colleagues in the industry to send over 13 million pairs of shoes to victims of the disaster. He admits that he did not expect such an immediate and successful turnout, and the response left him wondering, “Why not start a non-profit and do this all the time?” One year later, Soles4Souls was formally created. "I'm happy to be able to help people with such a simple mission," Elsey said. "The growth of this organization has been rapid and I am excited to get involved on a daily basis so that I can devote more time to a cause that makes a difference in people's lives.”

Soles4Souls is a 501(c)(3) recognized by the IRS, and donating parties are eligible for tax advantages.

 

Be kind to your body,

Jess

Push Muscles Baby!!!

Warm up for 10 mins on the stairs first!! Then grab a light pair of plates or dumbbells and do 2-3 sets of presses circles and lat raises! And then bring me the MONSTER!!!

Cardio: 30 mins
2 mins at level 8 (or 75 stairs per min)
1 min at level 10 (or 100 stairs per min)

Repeat 10 times!!! Boom!!

Quality Low Carb Dinner

What's better then grilled chicken with baked Brussels sprouts and "quinoa" cauliflower? Nothing!

I've posted how to cook them both in earlier posts! All I season them both with us sea salt, pepper and a lil bit of Parmesan cheese!!

Yummmmmmmy!!!!!

Shout out to Desert!!

I have been following Muffin Top Less blog for awhile now!! Last night I made this for Danny and I (I doubled his recipe) and it was DELICIOUS!!!!

http://muffin-topless.com/2013/04/04/healthypeanutbutterandbananacake/

There's the site and recipe!!

Pancake and PB2!!!!

Ok ok so you can tell by now that I looooove me some pancakes! So today I decided to switch it up; here we go!!

Blend together:
1 egg, 2 whites
1 tbsp of chia seeds
1 tbsp of flaxseed
2 tbsp of PB2
1/4 cup unsweetened almond milk
1 scoop vanilla protein powder
3/4 banana
1.5 cups of spinach
1 packet of stevia

Yummy in my tummy!!! Here's what the ingredients I used looked like!!!

Be kind to your body,
Jess

Grilling Time!!!

Nothing like sweet potato fries, Brussels sprouts and grilled steak!!

Read a earlier post on Brussels sprouts! Sweet potatoes, slice, lay on pan lined with foil, spray a lil oil on them and season to your liking!! Bake at 375 for 40-45 mins!!

Yummy!!!!!

Recipe for fat blasting!!

Decline push ups with OBGYN knees, endurance training, tricep dips, delt push ups, plank variations, double KB swings and presses, plank patty cakes, burpees plus a curl and press, jump rope, hill sprints!!! Fun fun FUN!!!!!