Get Fit Programs

Paleo and Power Lifting: A Perfect Pair

 

Strength in Conditioning for Thursday, January 2, 2014

When it comes to eating paleo, a little time and effort is required. We have to maintain a full stock of fresh produce and meat. Microwave dinners and fast food is out of the question. And more than a little prep work is usually required to get dinner on the table. So for those nights where quick and easy is the name of the game, here is a super simple baked escarole recipe from nomnompaleo.com that will complement virtually any protein you decide to dish up!
.
  • 1 large head of escarole, cut into quarters (or 3 heads of radicchio, cut in half lengthwise)
  • 3 tablespoons of ghee, melted
  • 1 tablespoon Sunny Paris seasoning
  • Kosher salt
  • Freshly ground pepper
  • Balsamic vinegar

“I preheated the oven to 400 F and grabbed a 9×13” glass baking dish. I coated the dish with ghee before putting the escarole in a single layer. I drizzled the remaining ghee over the top of the greens and seasoned with Sunny Paris, salt, and pepper. I roasted the greens in the oven for 15 minutes before flipping them. After an additional 8-10 minutes, the escarole was finished — tender yet crunchy on the edges. Before taking the dish to the table, I drizzled on some aged balsamic vinegar.”
.

darkleafygreens

.
STRENGTH IN CONDITIONING
Spend 20 minutes to establish a heavy front squat 3RM/ 1RM
Spend 15 minutes to establish a heavy deadlift 3RM/1RM
Spend 10 minutes to establish a heavy strict press 3RM/1RM
Spend 5 minutes in the plank position (go to failure, record max)
Record all of these scores/weights/misses and makes in your success journal
.
.

Paleo Recipe: Apple Pie Balls

Craving a sweet treat? Here is a great recipe to hit your sweet tooth and one that the whole family will enjoy! Want to learn more fun and easy recipes? Be sure to join us for Food as Fuel on Thursday, January 16th at 7:30pm. This FREE seminar will give you all kinds of tricks and tips to stay healthy in 2014! Sign up at the gym or email info@sicfitscottsdale.com to reserve your spot for the seminar!

Ingredients

1 C cinnamon apple chips (look for a brand that has 2-3 ingredients: apple, coconut oil, cinnamon)

1 C cinnamon apple rings (recipe to make your own in Eat Like a Dinosaur)

1 C coconut flakes

1 C soft medjool dates

3/4 C raisins

Instructions

♥ Add all ingredients, except raisins, to a food processor and pulse until they come together to form a ball when molded in your hand – about 1-2 minutes and the apple chips will be 1/4″ shards

♥ Add raisins and pulse a few more times, so that there’s still chunks of them (if you don’t want chunky raisins in your balls, then add raisins to main batch and save yourself this step, but we like the treat of surprise raisin bites!)

♥ Form tablespoon size balls, the dough shouldn’t be too sticky so we skipped rolling them in coconut flakes this time – but you can do that if you’d like.

♥ EAT!

Recipe Credit: paleoparents.com

apple-pie-energy-bites-9968blog

Blueberry Carrot Cake Parfaits

Blueberry Carrot Cake Parfaits

Prep time

Cook time

Total time

Serves: 3-4

Ingredients

  • 2 large carrots, finely shredded
  • ⅔ cup almond butter
  • 2 eggs
  • 3 tablespoons raw honey
  • 35 grams (or 1 heaping scoop) Formulx Whey Vanilla Protein Powder (or 2 tablespoons coconut flour if you do not eat or use protein powder)
  • 1 tablespoon cinnamon
  • ½ teaspoon baking powder
  • pinch of salt
  • ½ cup Enjoy Life Mini Chocolate Chips (optional)
  • 1 (14 ounces) can full fat coconut milk, refrigerated overnight (I used Thai Kitchen coconut milk)
  • 1 teaspoon vanilla extract
  • 1 teaspoon raw honey
  • 1 cup fresh blueberries
  • 1 tablespoon maple syrup

 

Instructions
  1. Preheat oven to 350 degrees.
  2. Shred carrots as thin as possible. Place in large bowl.
  3. Add almond butter and eggs and mix well.
  4. Then add honey, protein powder (or coconut flour), cinnamon, baking powder and salt and mix well.
  5. Fold in chocolate chips.
  6. Grease an 8×8 glass baking dish with coconut oil, pour batter into the dish and place in oven. Bake for 35 minutes or until the top of the cake has a nice crust to it.
  7. Let cool before cutting in bite sized cubes.
  8. Once carrot cake is cooled and diced, scoop out the coconut cream that has hardened and risen to the top of the can. (Leave behind the coconut water to use for protein drinks/shakes).
  9. Place coconut cream in a bowl and mix with fork or whisk to soften. Then add vanilla extract and honey and mix well to combine.
  10. Add fresh blueberries to a bowl with maple syrup and place in microwave for 2 minutes and 30 seconds then use a fork to mash up the blueberries. If you do not want to use a microwave, cook over a stovetop until blueberries explode.
  11. Now layer the parfaits. Carrot cake, coconut milk whipped cream, blueberry sauce, then repeat.
Notes
This will make 3 jars full depending on the size of the jar, but can easily serve 4 or more.
Food as Fuel is back this January! Come to SICFIT Scottsdale January 16th at 7:30pm to learn about Paleo and nutrition that best suits you!

Sweet Sweet Paleo!

Programming for Monday, December 2, 2013

Set your self up for paleo success at the next holiday party you attend by bringing a dish you (and others) will enjoy, and help you resist the temptation of not-so-nutritionally mindful options. For those of us with a sweet tooth (or several!) I took the liberty of finding some of the MOST DELICIOUS and EASIEST paleo desserts out there. Did I say EASIEST? You’re welcome.
>

SweetFudge>

These Double Layer Fudge Treats from PaleOMG.com are a sure-fire hit and are 100% paleo! But fair warning folks, just because they are paleo friendly doesn’t give us permission to release the breaks and jump in head first. Moderation is still key with yummy treats like these!

WARMUP
Parter (2) 1000 meter row: alternating 100 meter sprints
SKILL
Clean and jerk/ground to overhead
CONDITIONING
10 Rounds AFAP
01 Tough clean and jerk
05 Pull ups
10 Push ups
15 Air squats
30 Second rest
>

SICFIT Scottsdale Holiday Nutrition Survival Guide

Strength in Conditioning for Tuesday, November 12, 2013

The holiday season is one of the most magical times of the year. It is filled with spending time with loved ones, cozying up in warm winter sweaters, and enjoying the sweet and savory treats of the season. Some of us may be thinking that it might take a magic trick of our own to be able to enjoy in all of the wonders of winter without totally undoing all of the training and lifestyle changes we have made this year.

web Over Eating Holidays rgb

Have no fear because SICFIT Scottsdale has your back (and belly!) this holiday season with the Shed the Stuffing Seminar, hosted this Thursday from 7:30 to 9pm. Learn some delicious paleo-friendly holiday meals and snacks, along with some tips to keep you accountable to your workouts. Sign up at the gym or online before this class gets “stuffed!”

WARMUP
Med ball fun: toss, slam, wall ball, thruster, sit up
OLYMPIC WEIGHTLIFTING  
Power snatch
LIFE: Snatch progression with pvc and barbell
FIT/SPORT: Work up to heavy single peer snatch
CONDITIONING A
3-5 Minute walking rest
5 Minute AMRAP
7 Power snatch + 7 air squats
LIFE 45/35 | FIT 75/55 | SPORT 115/75
CONDITIONING B
3 Minute rest
5 Minute AMRAP
3 Burpees + 3 wall balls… increase reps by 3 each round
.
Page 1 of 1012345...10...Last »