2 cans wild caught Alaskan salmon
2 Tbsp. olive oil
1/2 onion, chopped
1/2 box Mary’s Gone Crackers, crumbled
Combine allingredients in a large bowl and form into patties.
Heat 1 Tbsp coconut or grapeseed oil in a large skillet over medium heat. Cook patties 5 minutes on each side.
So it’s almost summer, time to bear those arms! Heres the perfect work out to get you ready!
10 push ups
10 Bench or chair Dips
10 Tuck Jumps (sculpt those tummies)
10 inch worms (stand with feet hip width apart walk hand out to plank and walk hand back to feet, with straight legs)
10 V jumps (hold plank on hands or elbows, feet jump open close into a v shape, Hold tummy tight, no sway in the back)
Grab something that weighs 6to7 lbs. A weight, fill up a back pack, your purse LOL and get sofa cushion or very firm pillow.
stand on the cushion with one foot , holding tummy tight this will challenge your core.
make circle with your weight out in front of your body , arms straight, big circles
10 right side
switch standing leg
10 left side
10 tricep push ups ( on your knees, keep your hips low, bring hand in very close and do a push up allowing elbow to come toward your body not out)
repeat this series 3 x
Cardio Burst: No stop, get it!!!
20 Floor Jacks ( touch the floor and jack)
30 Basket ball free throw jumps R side
30 basket ball free throw jumps L side
100 high knees! ( count each knee)
DONE! congrats, you did it. cool down and remember to stretch.
IF you love these workouts tell your friends. Join us for boot camp Only $99 for your first 4 weeks.
Check out all our options at www.templefitnessfranklin.com
So Funny, A Womans Week at the Gym!
For my birthday this year, my husband purchased a week of personal training at the local health club for me. Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try. I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress. ________________________________ MONDAY: Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god– with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!! Christo gave me a tour and showed me the machines. I enjoyed watching the skilful way in which he conducted his aerobics class after my workout today. Very inspiring! Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!! ________________________________ TUESDAY: I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It’s a whole new life for me. _______________________________ WEDNESDAY: The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t try to steer or stop. I parked on top of a GEO in the club parking lot. Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the heck would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other crap too. _______________________________ THURSDAY: Asshole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late– it took me that long to tie my shoes. He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me. Then, as punishment, he put me on the rowing machine– which I sank. _________________________________ FRIDAY: I hate that Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobics instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it. Christo wanted me to work on my triceps. I don’t have any triceps! And if you don’t want dents in the floor, don’t hand me the dang barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or the choir director? ________________________________ SATURDAY: Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.. ________________________________ SUNDAY: I’m having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun– like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!
Getting six to eight hours of sleep per night can put you in a positive mood and make you feel refreshed in the morning. A good night’s sleep can also help you concentrate better throughout the day.
Cook Time:25 min Level: Easy Yield: 4 servings
- 1 pound new potatoes, halved
- 1 bunch fresh basil leaves, plus more for serving
- 1/4 cup hazelnuts
- 1 clove garlic
- 4 tablespoons extra-virgin olive oil, plus more for drizzling
- 1 lemon, plus wedges for garnish
- Kosher salt and freshly ground pepper
- 2 tablespoons plain low-fat yogurt
- 4 6-ounce skinless wild salmon fillets
- 2 tablespoons grated pecorino cheese
Meanwhile, put the basil, hazelnuts, garlic and 2 tablespoons olive oil in a blender. Finely grate in the zest from half the lemon and squeeze in all of the juice. Add 3 to 4 tablespoons water and puree. Season with salt and pepper. Transfer to a bowl and stir in the yogurt.
After the potatoes have cooked 15 minutes, place the salmon in the top tray of the steamer. Season with salt and pepper and cook until the salmon is opaque, 6 to 8 minutes. Let the fish sit in the steamer off the heat while you transfer the potatoes to a bowl and smash with the remaining 2 tablespoons olive oil and the pecorino; season with salt and pepper. Remove the salmon and top with the pesto and more basil. Serve with the potatoes and lemon wedges.
Per serving: Calories 486; Fat 26 g (Saturated 4 g); Cholesterol 101 mg; Sodium 198 mg; Carbohydrate 18 g; Fiber 3 g; Protein 43 g
Photographs by Antonis Achilleos
The 100 Challenge workout
1. 25 Pushups
2. 25 Squat Jumps
3. 25 Dips
4. 25 Floor Jacks
5. 25 V Jumps
6. 25 Mountain Climbers
7. 25 Trunk Rotations
8. 25 Lunges Right
9. 25 Lunges Left
10. 25 Situps
Repeat 4 times to get the complete 100 on each exercise. Attempt to finish the workout in 35 mins. Record your time and repeat in 4 weeks to see if you can beat your time.
Joey and Kelly
- 4 (10 inch) Mission® 96% Fat Free Flour Tortillas
- 2 cups grilled chicken strips, pre-cooked, prepared refrigerated or frozen
- 1 1/3 cups brown rice, microwaveable
- 1 1/3 cups broccoli, microwaveable
- 2 cups Cheddar Cheese, shredded
- Cook chicken strips, brown rice and broccoli according to each of their package instructions. Reserve hot.
- Warm tortillas in a microwave for 10 seconds.
- To build 1 burrito: Place 1/2 cup of chicken on the bottom third of each tortilla, followed by 1/3 cup of brown rice, then 1/3 cup of broccoli.
- Evenly sprinkle 1/2 cup of cheese over the broccoli.
- Repeat steps 1 through 4 using remaining tortillas and ingredients.
- Roll each tortilla into a burrito, forming a larger size burrito. Cut each burrito in half, on an angle, and serve hot.
Amount Per Serving Calories: 763 | Total Fat: 25g | Cholesterol: 119mg Powered by ESHA Nutrient Database
What a gorgeous weekend, I hope you enjoyed some vitamin D. We sure did. Fit this work out in this week, hopefully this weather holds up and you can do it outside!
Add on Series
You will start with #1 move on to the next then go back to #1 then keep moving up adding on one new exercise and always starting back at the first until you have done all exercises in a row.
1.10 push ups
2.20 floor Jacks ( jumping jack , but when feet jump togeth reach down and touch the ground)
3.10 floor dips
4. 12 squat jumps
5. 20 crunches
6. 12 suicide push ups ( elbow, elbow, hand , hand)
7. 30 mountain climbers
8. 20 leg raises ( remeber keep your tummy in and put your hand under your hips while laying on back)
9. 10 standing tuck jumps
10. Hold plank 30 seconds
cool down, march 1 min in place
stretch, drink water and get your protien!
Have fab week of sunshine!
Follow us on Facebook for free work outs, recipes and special promos!
Weight Loss Motivation Tips: Top 5
It’s too bad the months of November/December and March/April are usually the ones where most people lose motivation to get into the gym and stay proactive with their healthy lifestyle choices. That’s why I thought I’d give a quick reminder of some great tips we can all use to stay on track and prevent that muffin top from getting any worst!
The goal of this article is to allow you to focus on keeping it simple and not cluttering your head with all the thousands of different diets/workout plans that promise to give you long term weight loss success. These tips are aimed at experienced pros and beginners alike and are guaranteed to work, so give it a go…
Weight Loss Motivation Tip 1: Plan
What’s your objective? What’s your plan? This is key to any successful training plan. Whether your goal is to increase muscle size or lose fat, just clarify your objective in your head for the next 6 weeks.
Once you have your objective clear develop a workout and nutrition plan based on that. You can search the articles in this website which will help you define these plans. Just pick and choose the best nuggets you get from each article and customize it to best suit your needs. This leads to the next tip which is definitely one of the most powerful you will ever encounter…
Weight Loss Motivation Tip 2: Educate
Listen up for this one. Bar none: Education is your biggest motivation booster. Take 5 minutes each day to read an article on this site and you will power your arsenal against couch potato fat more than any other method. You see the secret in this tip is that through educating yourself you will soon subconsciously make smarter decisions when it comes to your eating and your workouts.
In other words you soon won’t even have to make an effort, your brain will just do it automatically. For example, instead of asking for french fries you will ask for grilled and spiced veggies next time you’re out at a restaurant! Or if it’s your cheat day you will ask for half yam fries and half greens salad with light dressing.
That doesn’t sound as bad as you thought it would did it?
Weight Loss Motivation Tip 3: Spring Cleaning
You know how it is in Spring when you go through your house and do some spring cleaning right? Well why not apply the same principal to your kitchen? When it comes down to your health it’s really important to keep your cravings in check by just not having any junk food stored in your cupboards in the first place.
Do it this evening, take an hour and clean out your fridge, freezer and cupboards of any items you know will be landmines for crushing your goals. Won’t it be worth it in the end if you get to look in the mirror and really be proud of the physique you’ve worked so hard to achieve?
Extra tip: You know which foods are bad by looking at the ingredients and seeing if there are items whose first or second ingredient is either of one of these: sugar, cream, flour (processed, refined, enriched), oil (especially hydrogenated, corn or soy). Also if there are ingredients you can’t pronounce then it’s a safe bet they are artificial and not worth keeping.
Weight Loss Motivation Tip 4: Keep a Daily Log
Keeping a daily log of your diet and workout is extremely effective in keeping your motivation high. It allows you to stay on track and notice what diet created the most discomfort for you or which workout gave you the greatest adrenaline rush.
If you’re feeling really bored with your workouts this tip is pretty sweet. Just print out your new workout plan and then take it with you and write down what weights you used and how many reps/sets you did. It’s incredible how this little tip will keep you from getting bored at the gym. Just make sure to change your workout plan every 6 weeks for maximal results.
Weight Loss Motivation Tip 5: Picture it!
Visualizing yourself with the body you’ve always wanted to have is an advanced strategy that only some will really understand. But if you can challenge your mind with this at least once a day you’re going to not only boost your motivation but will also multiply your chances of achieving success.
A good way to start is to cut out a picture of a celebrity or athlete you want to have a the body like and leave it on your fridge or next to your cupboards. This will begin the process of getting a visual in your mind’s eye and it will begin to cause a butterfly effect. The key is to think about how each thing you eat will or will not help you get to your goals. (Sound a bit too much? Give yourself a break at least once or twice a break with cheat days where you relax and eat your favorites in moderation).
Put these weight loss motivation tips in plan today (Plan, Educate, Spring Cleaning, Keep a Daily Log and Picture It) and you will without a doubt begin to see some pretty incredible results regardless of what level of training you are at. Take it one step a time and be strong as it may not be easy but it will all be worth it in the end!