Get Fit Programs

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.
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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
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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
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Simple Spinach Quiche

Tire of the same old breakfast morning after morning but in a hurry every day?  Try making this simple spinach quiche.  You can make it ahead of time and warm it up or if you have a little bit more time it only takes 30 minutes to have it fresh out of the oven.  With this breakfast you’ll have your protein and your veggies with one dish!

quicheforrecipe

Serves 3

Ingredients

  • 5 large eggs;
  • 1 ½ cups fresh spinach, chopped;
  • ½ medium onion, chopped;
  • 1 clove garlic, minced;
  • ½ cup coconut milk;
  • ½ tsp baking powder;
  • Sea salt and freshly ground black pepper to taste;

 

  • Preheat oven to 350F.
  • In a large bowl, whisk the eggs and coconut milk together. Make sure you mix things up really well.  As you continue to whisk, start adding in all the other ingredients.
  • Now you are left with greasing a 9” pie dish and pouring everything in. Bake the quiche for about 30 minutes, or until cooked through in the center. I also like when the edges get golden brown and have a little crunch to them.

Yummy!!

Scary Halloween?

Every year Americans consumes thousands of pounds of sugar at Halloween, often making it one of the scariest holidays for those trying to be healthy.  It doesn’t have to be so scary!  As Halloween is just around the corner you might be looking for those pumpkins to carve into your best creation yet.  When you carve up those orange balls, don’t waste that magnificent food… use it!  Pumpkin is great for you and can help you stay on the straight and narrow around this scary holiday.  One of the things we do at Halloween is snack on all that candy that the kids bring home, that you buy to give out, or your co-workers bring to work to get rid of!  Well plan ahead!  Bring with you your already made Halloween snack that’s full of nutrition.  Use those pumpkin seeds from your pumpkins to make this great holiday snack! Pumpkin-Seeds1

 

Spicy Pumpkin Seeds

Ingredients

  • 3 cups raw pumpkin seeds (pepitas);
  • 2 tbsp coconut oil;
  • 1 and 1/2 tbsp chili powder;
  • 1 tbsp sea salt;
  • 1 tsp cayenne pepper;

Technique

  1. Preheat your oven to 350 F.
  2. In a bowl, toss the pumpkin seeds with the melted oil, chili powder, sea salt and cayenne pepper;
  3. Spread on a baking sheet and bake for about 10 minutes.
  4. Let cool and serve or store in the refrigerator in an air-tight container.

 

 

Snacks: Whole Life Challenge

I get asked all the time what are good snacks to eat? Shouldn’t everyone eat at least five times a day? First, what you eat is far more important than when you eat. If three meals a day drives great results for you then more power to you. However some people just get more hungry during the day then will be quenched by only three meals. So how do you snack?

After trying every terrible protein bar on the market, and eating way too much fruit, it came down to micro meals. Make a large container of some sort of a meal and eat a small quantity when you get hungry. This is my go meal for three reasons:

1. Easy to make

2. Reheats well

3. Filling and healthy

 

It goes down like this. Get about one or two pounds of grass fed ground beef, then sauté it.   Mmmmm look at that delicious red meat.

 Ground Beef

Mushrooms are awesome, you may not like them, but I do. Leave them out if they are not your favorite.

 Beef with mushrrooms

While you’re cooking that steam some organic broccoli.

Broccoli

For flavor I put a little bit of Sriracha in a bowl and mix it up with some soy sauce. You can find gluten free soy sauce out there.

Sriracha and soy sauce

Take the cooked beef, broccoli, and sauce and throw them into a handy container. Shake it all up. I usually keep this it at work because it is where I get the hungriest. You may want to keep one at home also. It lasts around three days. Whenever you get snacky spoon out a half meal portion, heat it up, and go for it.

 

 

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