Thank You to Lt. Murphy and all the other soldiers who fight for our country day in and day out!
In CrossFit they have a series of “Hero” workouts. These are workouts honoring military, police and fire personnel, that lost their lives in the line of duty.
The most famous of these workouts is “Murph”. Many athletes around the world perform this workout on Memorial Day to pay tribute to him, and the many other armed forces that lost their lives protecting our country.
Here is some more information about the who,what and why of Murph.
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Thank you for all who fight for this country each and everyday!
Happy Memorial Day!
This is the perfect recipe to celebrate your Memorial Day with. It is really healthy and tastes delicious. We make it many Memorial Days and it has been a one that our guests have raved about.
Happy Memorial Day Weekend!
8 pineapple slices
8 boneless skinless chicken breasts
1 large sweet onion
1 tablespoon of coconut oil
4 lettuce leaves
6 bacon strips
2 tablespoons of olive oil mayo
1/4 cup of gluten-free teriyaki sauce
1 tablespoon of honey
3 tablespoons of soy sauce
1 teaspoon of garlic
1/4 teaspoon of ginger
2 avocado remove skin and slice
Place chicken breasts into a plastic zipper bag with soy sauce, honey, ginger, garlic, and teriyaki seal the bag, and marinate in refrigerator for 30 minutes. While chicken is marinating, place the bacon in a large, deep skillet, and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes. Drain the bacon slices on a paper towel-lined plate, and set aside.
Preheat an outdoor grill for medium heat, and lightly oil the grate.
Remove the chicken from the soy sauce, and discard the bag. Place the chicken breasts onto the preheated grill, and grill until chicken shows good grill marks, and is no longer pink inside.
To assemble, the burger spread mayo on one side of chicken breast, and top each with, 1 1/2 slices of bacon, a slice of pineapple, a slice of tomato, avocado, and the top with a wrapped lettuce leaf.
*For more great recipe ideas subscribe to my blog and “like” me on Facebook at Fitchicla.
This is a great recipe for dinner and fun for an “Asian inspired” themed night. It is a simple recipe that your family will love.
3 tablespoons of gluten free thai peanut sauce
2 tablespoons sesame oil
1/2 cup of red pepper diced
1/2 cup of water chestnuts
1/2 cup of onion diced
1 teaspoon ginger
2 to 3 cloves of garlic
¼ cup coconut creamer or coconut milk
1/4 cup of almond flour
2 tablespoons coconut oil (melted)
1 pound grass fed beef cut into ¼ inch slices
1 head fresh broccoli, cut into florets
1/2 cup of chopped raw cashews
In a large ziploc bag lather steak with coconut oil and ginger set aside.
In a large skillet pour in sesame oil, coconut oil with onion, garlic let sauté till onions are translucent.
Place beef and coconut creamer in the skillet. Saute until beef is slightly pink then add red pepper, water chestnuts, and broccoli and thai peanut sauce.
Saute for 10 minutes on low stirring frequently an stop with raw cashews.
The Past 3 Weeks Monday’s Theme has been Midsection Madness. Yes it feels great to work those abs and toning abs for summer is most people’s main desire .. but should it be?
Building your core is so important and vital to your overall health and wellness. It aids in low back protection, protects central nervous system and abdominal structure, and gives you good posture.
Here is a great article from Readers Digest on how much importance core strength plays to your overall health.
After reading this article you will expand your view on why looking good in a swim suit is just a small role in why having a strong core rocks!!!
This is a great spring/summer BBQ sunday afternoon type of recipe! You could also add chicken and make it a delicious lunch time meal.
1 cup shredded green cabbage
1 cup shredded carrots
1/2 cup of dried cranberries
1/2 cup diced red onion or scallions
1/4 cup diced red onion
1 cup of diced celery
1 cup diced or thinly sliced green apple
1 cup pecans, chopped if desired
1/2 cup mayonnaise (recipe below)
1 teaspoon black pepper
1 egg (whisked)
1/4 cup avocado oil (you can use olive oil as well)
1/4 cup of coconut oil
1 tsp lemon juice
1 tsp dijon mustard
1 tsp raw honey
1/2 teaspoon of garlic powder
In a large bowl, toss vegetables, apple and pecans together.
In another medium bowl, prepare the mayonaise by mixing together the ingredients. Toss dressing with the cabbage mixture, and season with salt and pepper, to taste.
For added deliciosuness top with unsweetened shredded coconut
Let chill in the refrigerator for at least 1/2 an hour and then serve.
Now your workout is done you are feeling great, but many of us miss some key points in avoiding injury, fueling our body, and taking the proper steps to keep our body healthy and feeling great today and for many years to come.
Here are four key components that most people forget or ignore in their health and fitness regimen. When you add these to your routine you will feel like a million bucks!
#1 Forgetting Your Cool Down:
Warm up is great but look at the great Michael Phelps, who talks about one of the most important things he does when training or after a race is recovery or cool down swims. This gives your body a chance to flush out the lactic acid in your muscles, help with sore muscles, and prevent tightness and injury. So make sure you take 5-10 minutes after your workout to cool your body down.
A common excuse I hear is “I am just not hungry after a workout”… well too bad eat anyways. Whether it’s a post recovery drink ( I really enjoy SFH Recovery) with water or coconut water, or a lean protein with a carb like 1/2 a sweet potato or veggies. You need to feed your muscle after all the hard work you just accomplished. This will make your muscles repair quickly which will leave you with little soreness and prevent injury. Make sure to keep a snack in your workout bag or keep items in your car that are good grab and go snacks.
Make sure you get extra H2O, especially when working out if you don’t hydrate your body it can lead to muscle fatigue, cramping, migraines, and make you go from a workout high to a thirsty low!
#4 Change Your Clothes:
Make sure you bring a change of clothes or rinse off before going on with your day. Sitting in your same old workout clothes will cause acne, infections in the not so pleasant areas, and a permanent workout aroma stain in your clothes.
Add these four key compenents to your workout routine, and you will feel better on the inside and out!
What are some of your post workout routines that really work Fit Ones?
With Soccer Tournaments, Baseball, Track, etc .. There seems to be a long road of weekend activities in your future .. So here are some great tips to leave you feeling successful and keep you on track during your “season”.
1. Steer clear of the snack stand You can bring your own snacks for you and the team. Bring items like raw nuts, grass-fed beef jerky, larabars, orange slices, grapes, waters, flavored waters, and veggies (like carrots and celery). These will make you feel great and make you and your child perform better at your sport.
2. Plan ahead. Arrive at the tournament with a cooler stocked with healthy and quick-digesting snacks. If you freeze plastic containers or bags filled with water in advance, (creating large blocks of ice), it will keep the contents of the cooler cold for two to three days,
3. Hydrate, hydrate, hydrate. Dehydration can be a problem, especially on hot, sunny summer days, so take plenty of water.
4. Foods eaten the evening before a game can impact performance as well. Pizza isn’t a good option. Look for restaurants that serve meats, veggie, and salad options. Here is a great list of restaurants to choose from with healthy options for you.
5. Stretch, walk, and stand. Sitting in the stands for hours at a time can be detrimental to your low back, hips, and knees. Put a reminder in your phone to get up take a walk around the field and use these helpful stretches to help relieve tension and tightness from all the sitting.
With a little advanced preparation, you can make the tournament a smoother experience!
The kids are getting out of school for summer and baking and fun healthy snacks are going to be on the To Do List much more often. Here is a very easy, delicious, healthy recipe the kids will enjoy making and eating!
1 cup pureed sweet potato (= 1 medium sweet potato)
1 1/2 cup almond flour
1 scoop of vanilla whey Protein Powder (for chocolate lovers you can use chocolate flavor)
1/2 cup of palm sugar
1/4 cup of melted coconut oil
1/4 cup of coconut creamer
1/2 cup almond butter
2 T of honey
1 T maple syrup (grade B)
1 tsp vanilla
1 teaspoon of baking powder
1 teaspoon of cinnamon
1/4 teaspoon of allspice
1 cup of dark cacao chocolate chips
Pre-heat oven to 350
In a large mixing bowl combine flour, protein powder, baking powder, and sugar.
Whisk eggs and melt coconut oil and pour into flour mixture and stir until completely mixed. Next add vanilla, cinnamon, allspice, baking powder, honey, maple syrup, coconut creamer, and puree’d sweet potato.
With a mixer place on medium to medium high and mix for 2 minutes.
Place Almond Butter and Chocolate chips and continue mixing until ingredients are completely blended.
Use a tablespoon of mini cookie scoop to scrap out the batter and place on a cookie sheet and bake for 10 to 12 minutes.
Let cool on wire rack and serve.
Which Shorts Are You Gonna Choose Fit Ones?
With the spring air and the beautiful sun shinning bright, for those of us that have been cooped up all winter long the need for a nice long run is inevitable.
We have so many running shorts to choose from now days, how do we know which ones are best and which ones are bogus?
I have been an avid runner for most of my life, and nothing used to bug me more than having my running shorts ride up in all shorts of uncomfortable ways. Or if you have super sensitive skin like I do, then the wrong material can leave you in far more pain than the run!
Trying to find the right running short can be about as difficult as finding the right jeans for your body type. So, here are the top five running shorts that will leave you feeling and looking great!
#1 Nike Tempo Short - These shorts are great material, have a fantastic liner, and don’t ride up on you while you run. They also have a variety of patterns and colors so you can get several pairs and never get bored.
#2 The Lululemon Speed Short - These shortsare super lightweight, cool, and comfortable. They have a back pocket to place your key, and chafe-resistant flat seams are designed to save sweaty, sensitive skin from irritation wide.
# 3 Under Armour ultra 2 compression shorts - These compression shorts are light, comfortable, and stick like glue to your legs so there’s no riding up. They also have a very comfortable waist band that does not dig into your sides when you run.
#4 Brooks Infiniti Skort – These shorts are brooks most popular seller. These are perfect for the 5k to marathon runner. They are black so they are slimming too.
#5 Asics Every Sport Short - These shorts are great for all types of cross training. I am a cross fitter so I prefer these, because I can perform all different types of exercises (i.e. sprinting, squats, rowing, kettlebell swings etc…) and the shorts are great for it all.
Now you have the perfect short to support your sport!
My husband is obsessed with tortilla chips and dip, so why not find a recipe that was so delicious but you didn’t feel like you were on salt and carb overload!
This recipe is perfect to bring to bbq’s and parties, but make sure you bring a lot because trust me it will go fast!
- 1 cup chopped frozen spinach
- 1 ½ cup chopped artichoke hearts
- ¼ cup Olive Oil Mayonnaise
- ½ cup shredded almond cheese or raw cheddar cheese (I get mine from Trader Joes)
- 2 tablespoons fresh lemon juice
- ½ teaspoon red pepper flakes
- 1 teaspoon garlic flakes
- ¼ teaspoon sea salt (to taste)
- ¼ teaspoon black pepper (to taste)
- Boil artichokes and spinach in 1 cup water until tender.
- Drain water from vegetables.
- In low heat combine mayonnaise, almond cheese, lemon juice, red pepper and garlic flakes, salt and pepper to taste.
- Stir well all ingredients at low heat.
- Serve warm or refrigerate in air-tight container.
Paleo Tortilla Recipe
Paleo almond flour tortilla recipes. Prepare crisp tortilla and serve with Paleo Spinach Artichoke Dip.
2 Cups of Almond Flour
2 Large eggs
1 teaspoon olive oil
1 teaspoon of creole seasoning
1-2 cloves of garlic
1/2 teaspoon to taste – 1/4 teaspoon cayenne pepper to taste.
2 to 3 tablespoons olive oil (as needed)
Preparation: – In small bowl combine all ingredients. Mix well with spoon then use hand to kneed dough. Dough should be elastic and hold together. If dough too dry add small amount of water as needed. – Divide dough in equal balls .
Roll each ball on parchment paper. – For circular tortilla divide dough with large bowl or large cookie cutter. -
Place olive oil in skillet and bring to medium heat. When olive oil hot place tortilla cook each side for 30 to 40 seconds.
Remove drain paper towel. – Continue and cook each tortilla.
The longer tortilla fried crispier each tortilla becomes.
Serve warm or cool