As I'm (again) still sick and (again) couldn't train today, I thought we could chat a bit about my qualifying exam to study sport science.
Idk if any of you ever had to do one of these, but here in Germany you have to do them at every university to proof that you're "fit". Well, as long as being fit means doing three cartwheels in a row or playing volleyball 🤦
I will try three different exams at three universities, but they all draw upon similar sport types:
➡️ Athletics 🏃
➡️ Gymnastics 🤸
➡️ Swimming 🏊
➡️ Sport Games 🤾
➡️ Running 👟
Looking at this list I'm usually not even sure what I'm most afraid of - I've been horrible at most of these things! 😂
Nevertheless, thank God I've more than 6 months left to train, thus I already adjusted my training regime the way I showed you Tuesday. I even received word today that I can already start with gymnastics next week! (I actually only wanted to start with athletics, gymnastics and sport games in January, but hell, I NEED that practice.)
What abou you guys, did you ever had to take part in something similar? How did you feel about it?
Maple-Crusted Salmon Recipe
Servings 4 servings
* 1 tablespoon chile powder
* 1 tablespoon paprika
* 2 teaspoons raw brown sugar
* 1/2 teaspoon kosher salt
* 1 1/2 pounds skinless salmon fillets cut into 4 portions
* 3 tablespoons pure maple syrup
1. Preheat your oven to broil. Line a rimmed baking sheet with aluminum foil and spray with cooking spray.
2. In a small bowl, mix together the chili powder, paprika, sugar, and salt
3. Generously sprinkle the chili powder mixture evenly over the tops of the salmon fillets.
4. Place the salmon on the prepared baking sheet and broil for 6-9 minutes, depending on how thick your fillets are and how crispy you prefer the crust.
5. Remove the salmon from the oven and brush the maple syrup over the tops to coat the spice rub. Return to the oven and broil for an additional 1-2 minutes until the maple syrup is bubbling and has formed a crust. Serve immediately.
4-SPICE SALMON, GRILLED AVOCADO, & EGG POWER BOWL.
I’m doing one of my favorite power bowls for lunch today. I coated some @wholefoods salmon with garlic powder, ginger powder, corriander powder, and smoked paprika (+ sea salt + pepper). Served with some grilled avocado, a @peteandgerrys soft boiled egg, some local @80acresfarms microgreens and cherry tomatoes, all on top of a bed of @josiesorganics arugula. I cant tell you how filling and satisfying this is.
People always ask me what I eat, and bowls like this are generally the case 75% of the time. They’re super easy to prepare in larger batches, keep me satisfied, and are an easy way to get in a ton of nutrients. “Diet food” does not have to be boring.
For my power bowls, I always start with a big base of greens (usually @josiesorganics spinach or arugula) or sometimes cauliflower rice, add in some spiced fish or marinated protein (lamb and chicken are my favorites), add in the obligatory piece of avocado, and then top it with some low/non-calorie stuff. It hits the spot, every damn time!
I did a step-by-step on this powerbowl on the @cincystateofbeing page as part of my takeover today if you want to see it for yourself! Mer & Molly do a great job keeping Cincinnati informed of everything going on around the city - make sure you stop by and support them.
And finally, what do you think is missing in this power bowl? Have you guys ever grilled avocado before? Let me know what you like in your power bowls below!
Organic bow tie pasta with Mr. Frank's Spice Co. carrot chicken and baby portabella sauce.
2 cups Organic bow tie pasta, cooked according to directions. When done cooking put pasta back into pot away from heat and add a little bit of olive oil to coat the pasta evenly. Set aside.
Baked chicken breast, chopped and shredded into bite size pieces. you can use rotisserie chicken for this recipe if you'd like.
1/2 cup chopped Baby portabella mushrooms
1/3 cup White onion, chopped
1/2 cup of bruschetta
3/4 chopped baked chicken
Grated Parmesan cheese
A few sprigs of fresh parsley for garnish
Sauce for pasta:
Saute white onions in 2 tbs of Olive oil until almost clear, add in bruschetta and baby portabella mushrooms to the frying pan on medium-high heat, once the onions are clear add in 1/2 cup of water and reduce heat to low, add 3/4 cup of the baked chicken heat on low and stir in 1 cup of the carrot puree. Remove from heat.
For the carrot puree:
2 tablespoons olive oil
1/2 medium onion
1/2 pound carrots (about 3-4 medium carrots), peeled and thinly sliced
1/2 cup white wine
1/2 teaspoon Mr. Frank's spice
1/4 cup mascarpone
1/8 teaspoon cayenne pepper
Reduce heat to medium-low, add salt and 1 cup water, and stir to combine. Cover and simmer until carrots are tender and most of the liquid has evaporated, about 15 minutes.
Transfer mixture to a blender. Add mascarpone, cayenne, and 1/4 cup water. Remove stopper from lid or leave lid slightly ajar, cover with a towel (hot liquids can splatter), and purée until smooth.
Plate pasta and top with the carrot chicken, baby portabella sauce and add grated Parmesan cheese with parsley as your garnish.
I didn't want to workout today, I have stuff to do, I am behind, I have six kids, I am 11 weeks post op.... and on and on. So I gave it 15 minutes, still didn't want to, 45 minutes in and I still wasn't feeling it. But I finished strong. I owe it to my body to keep it healthy, I can't afford to let my mind sabotage my health and well being for a false and short lived sense of comfort.
It’s been a half a day, and I already miss this little troublemaker to pieces. She has been there at my highest and my lowest moments of my career! And come Saturday, she won’t be there - I am dedicated this one to her - she is the full reason I am the man I am today! So no matter the outcome - I’ll be picking up my phone and calling her right away! Do it for the love and the passion of what you believe in! ❤️
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Are you aware of the dangers of having visceral fat?
Visceral fat increases your risk of developing several serious long term medical conditions such as heart attacks and heart disease, type 2 diabetes, stroke, cancer, dementia - just to name a few!
Fortunately, it’s possible to reduce it! It’s responsive to proper nutrition, exercise, better quality sleep and reduction in stress.
Let our DXA scans show how much visceral fat you have so we can make sure you are not at risk!
Complementa tu dieta con productos que realmente no rompan con tu estilo de vida.
Nuestra deliciosa granola crujiente esta hecha con mantequilla de maní, aceite de coco, endulzada con un toque de miel de abejas.
"After a great workout the other day and taking a moment to reflect!" My mom said as a little girl when my dad would hold me or I woukd dance my hand would be in that position. How funny I just happened to do this my unconscious memory. My mom also said ad a baby I never crawled like tge other babies I would walj on my feet and hand before I walked. I always remember this in the gym on arm day when I do those bear crawls. It is so funny how many things take us back to our childhood. Anyways, I wish everyone a GREAT workout and for me it it CARDIO, BACK, AB DAY. What is it for you? JUST REMEMBER to ALWAYS BE safe....no funny stuf. Push yourself BUT NEVER hurt yourself. GREAT POSITIVE, GIVING, HAPPY day to all! #workoutthursday#cardiobackabday#workoutonthedaily#gettintightnright#moveyourbody#gethealthy#getfit#youcandoit#youarestrong#youarepowerful#youareworthit#startnow#eatalkalinevegan 💪🌱💪🌱💪🌱💪🌱💪🌱💪🌱💪
#tbt to us girls getting all glammed up before Halloween. 💋💋💋 So sweet, right? OK, now picture this but with more fighting and whining, less smiling + bribes and no makeup. Because that’s what the last four mornings have been like.😱 Basically complete chaos and me saying “jesus christ” under my breath about 15 times. Mamas: how do you do it? What’s your secret for getting littles our the door? We need help 😫! Tell me in the comments...
I seriously waffled in making a change and investing (key word) in myself for a Loooong Time. I sat on social media never liked never commented but watched and wished I could just flip a switch and jump in. I was scared though. And was SO full of doubt. .
Looking back...I spent way too much on other things “trying to do it on my own.” Trying to do what I saw others doing but was never consistent. In the end I spent the same and if not even more on trying to make it work.
Sound like you???!
And if you know anything about me...I like a good $ale!!!! 🙌💪
I could kick myself for not jumping on opportunities like this!!! 🤦♀️
So here it is. 72 Hour PRE-BLACK Friday SALE!!! 💥💥💥
This sale is for new clients OR my current clients..... 😘
🌟If you have been interested, waiting to order “Beachbody on Demand,” or a product they offer, now is your chance to take the plunge and get some discounts!!!
🌟There is going to be AMAZING deals on all the things you need to take care of YOURSELF this holiday season!!!
🌟Looking for gifts 🎁 for friends or family members? #wegotyoucovered
You are ready to just take a peek and possibly invest in your Health and Wellness ....take a minute and invest in yourself!!! These are some of the best deals we’ve seen in this business.
AND - on top of the sale prices there are Extras like a raffle for Gift Cards 💃💃 for everyone who purchases. Who doesn’t love EXTRAS 💞
Too good to be true? Not at all!!
- Skeptics are welcomed 😉
📣COMMENT “YES” or drop your favorite GIF below and I will get you added to our private “pre-Black Friday Sale Group!” ***No obligation to snag a deal in the group. Just all the info if you want it!!
🙌 Don’t miss out on the chance to save some money 💵 and try some awesome products! Let’s do this 💪
Why you should include the deadlift in your workout routine..
1. Weight training in general increased fat loss
2. Better posture
3. Full body compound movement meaning more muscles are being used - more than the squat
4. Everyday movement
5. Its a safer lift than the bench press or squat as you can just drop the weight as oppose to being pinned under it or having the load on your back pulling you forwards or backwards (no spotter needed as well)
6. Improves grip strength
Let me see your deadlift!!
When he tells me to write up a session for us....we both put each other through this tough workout it was an absolute killer session
25 wall balls
20 kb swings
15 DB snatch
Kb push press
Butterfly sit ups
First component I got up to round 3 and finished the run at 15:03 he just finished all 3 rounds
Second component I finished in just under 4min and he finished in 5:45
WE DEAD NOW lol
Take that first step with me.. I promise it will be worth it.. Sculptured Bodies Bootcamp coming soon to Concord.. Bootcamp, Corporate Sessions, Small Group Training and 1 on 1 sessions are available soon!!
Lunch time madness!!! A1 deadlifts
A3 push sled
Why these three movements together? I want to target my glutes and hamstrings... deadlifts first making sure I’m feeling the stretch in my hamstrings and using the glutes to come back up.
The abductor machine? This machine has quite a bad rep as most females believe this machine will give them the slim and toned legs they dream of.. this is not the case but when used properly is a great machine to work on hip stability and engaging the glutes.. using this machine and deadlifts ensures that my glutes are switched on enough for me to be using them for the sled instead of my quads over powering
Stop asking people who have never been where your going for directions.. surround yourself with people that you perceive to be better than you, stronger than you, achieve more than you.. these are your influencers, these are your daily motivators... these are the people that are going to push you to work harder than yesterday.
finally out of my sick funk and had an appetite for breakfast! Here’s a cup of an almond based yogurt I’ve been loving lately from @kitehillfoods with cocoa granola from @madegoodfoods, 1/2 tb chia seeds and fruit!
happy halloweekend !!!! Got into the spirit with my lunch and din today🧙🏼♀️🦇🎃💀
1/4 c tomato sauce
1/4 c shredded mozz cheese
1/4 c pesto
3 slices of cheese cookie cut into shapes
Bake with tomato and shredded cheese first for a few mins until melty, then add pesto and shapes
2 oz @eatbanza
2 tb pesto
1/4 cup tomato meat sauce
2 fresh mozz balls
getting into the fall spirit with pumpkin snickerdoodles (gf, vegan)! I don’t usually enjoy pumpkin desserts, but I really loved these! Will definitely be making them again ————————————
1/4 c pumpkin purée
1 tsp vanilla extract
1/4 c maple syrup
2 c almond flour
3/4 tsp pumpkin spice
1 tsp baking powder
3 tb melted coconut oil
Pinch of salt
1 tsp cinnamon
1/8 c coconut sugar
Mix wet ingredients, then slowly fold in the dry. Refrigerate dough for 15 mins to become firm. Roll into balls and roll in the cinnamon sugar mixture. Bake for 10-12 mins at 350 F
delicious gluten, dairy, and guilt free paleo brownies! ———————————
2 tbsp coconut oil melted
1/4 cup coconut sugar
1/3 cup maple syrup
1 1/3 cup natural peanut butter
4 oz melted df dark chocolate bars (2 oz in batter, 2 drizzled oz on top)
Pinch of salt
2 tbsp coconut flour
Whisk eggs together and add rest of ingredients, besides coconut flour. Whisk until smooth before mixing in the flour. Bake for 6-7 minutes at 350 F
I have developed a new obsession with sweet potato noodles and I had some left over so I took a little study break and made this yummy breakfast!
2.5 oz sweet potato noodles sautéed in a little olive oil with salt, black pepper, garlic powder, and a little cayenne pepper
2 fried eggs over easy
@traderjoes EBTB and hot sauce drizzle on top