Cause A Frenzy! Workout

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Today’s workout will challenge you to complete 11 dynamic core shaping, strength building exercises that will work your abs, shoulders, triceps, back, obliques, hamstrings, and quads. Complete the whole circuit for time, and try not to take long breaks. If you are having trouble with the pistol squats, just grab a chair or a bench and sit onto that instead of going all the way to the ground. If you need to bring the push ups to your knees, do it! Grab some soup cans, rocks, bricks, a bag of books, or whatever you can find to get creative if you do not own any weights. Most importantly, have fun. :-)

Enjoy,

Crystal

CAUSE A FRENZY!

  1. ROMANIAN DEADLIFT – 15
  2. WEIGHTED CROSS ABS – 25 EA SIDE
  3. SHOULDER TAP PUSH UP – 20
  4. PISTOL TO WARRIOR 3 – 30 (ALT)
  5. PENDULUM HOPS – 100
  6. TRICEP DIPS – 50
  7. PLANK PULL BURPEE – 10
  8. AROUND THE WORLDS – 20
  9. PUSH UP(3)/BENT ROW(5) COMBO – 5 SETS
  10. ROMANIAN DEADLIFT – 15
  11. OBLIQUE HIP LIFT – 25 EA SIDE

Broccoli Leek Soup

Broccoli leek soup garnished with Greek yogurt and paprika.

Broccoli leek soup garnished with Greek yogurt and paprika.

This recipe has become a go-to in my kitchen! It is so delicious, yet highly nutritious…and takes no time to prepare. Broccoli is high in fiber and protein, low in fat, and overall a great addition to any healthy lifestyle. I love to make a big pot and enjoy leftovers for a couple days after.

Enjoy!

-Crystal

 

BROCCOLI LEEK SOUP

  • 6 cups broccoli, or 2 bunches
  • 1 large leek, sliced (remove most of the outer green leaves)
  • 3 stalks celery, chopped
  • 3 cloves garlic
  • 34 oz low sodium organic chicken broth
  • 1 cup water
  • 2 tablespoons olive oil
  • 1 tablespoon thyme, chopped
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon mrs. dash original
  • salt and pepper to taste

Start by separating the broccoli florets from the stems, and slice stems into 1/4 inch slices. Now saute’ sliced leeks, broccoli stems, and celery with olive oil in a large pot over medium heat. Once this becomes very fragrant, add your chicken broth, water, sliced garlic, herbs and spices and bring to a slow boil. Allow to simmer until all veggies become soft but not soggy. Next add broccoli florets and cover until florets are steamed and soft. Transfer the mixture in batches to a blender or food processor and blend until smooth and creamy. Transfer the creamy soup back into your large pot and let simmer over low heat for 5 minutes and adjust seasonings accordingly. Serve warm, topped with a scoop of nonfat Greek yogurt, goat cheese, or a sprinkle of paprika.

**Feel free to use creative license with the seasonings! Just about any herbs will taste great with this recipe.

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Makes 4 servings. (It is easy to eat the whole pot!!) Per serving:

 

Calories
142
Total Fat
7.6g
Sat. Fat
1g
Cholest.
0mg
Sodium
139.2mg
Carb.
15.1g
Fiber
4.4g
Sugars
3.9g
Protein
5.6g

 

Clean Deviled Eggs

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If you love deviled eggs as much as I do, then you must try this recipe! Made with Greek yogurt instead of mayo, these healthy little delights are such a perfect addition to a pot luck, and make great snacks for any time of day!

Enjoy,

-Crystal

CLEAN DEVILED EGGS

  • 3 eggs, hard boiled and peeled
  • 2 teaspoons dijon mustard
  • 1 tablespoon nonfat Greek yogurt
  • 1 tablespoon diced white onion
  • Pinch of sea salt
  • Paprika, chili powder and cayenne pepper to taste

Cover the eggs with water, about 1 inch over the top of the eggs in a soup pot. Bring water to a boil, then cover the eggs, and take pot off heat. Let sit with the cover on, undisturbed for 15 minutes. After 15 minutes, drain water and rinse eggs with cold tap water until they are cool enough to peel. Once peeled, cut each egg in half lengthwise, and remove the yolks carefully. Place all yolks in a small bowl, and set whites aside. Use a fork to mash up the egg yolk into a paste. Add yogurt, mustard, onion, and spices, stirring well with a fork until the mixture is well whipped. Spoon the mixture back into the egg whites, and sprinkle with a touch of paprika. Yum!

Makes 6 deviled eggs.

Per Serving: (2 eggs):

Calories 79
Fat 5g
Sat Fat 1.6g
Cholest. 211.5mg
Sodium 156.9mg
Carb. 0.9g
Fiber 0.1g
Sugar 0.7g
Protein 6.8g

20 Minute Quick Tone

Dive Bombers

Dive Bombers

Today’s workout is a quick full body toner, designed to fit into your schedule no matter where you are. You do not need any equipment to do this workout, making it ideal to do on vacation while in your hotel room, or great for a quick and effective workout while you are waiting for dinner to cook!

There are 5 exercises in this routine, and you will repeat the circuit a total of 4 times. You will need to set your interval timer for 20 minutes, at 50 seconds work and 10 seconds rest. HERE is a preset timer for you! :-) Make sure to push hard, move fast, and go for MAX reps during each 50 second interval.

Have fun!

-Crystal

20 MINUTE QUICK TONE

50 seconds work, 10 seconds rest – 4 full rounds (20 minutes total)

  1. Jump Lunge Kick Up
  2. Dive Bomber
  3. Frogger
  4. Prone Scissor Kick
  5. Knee to Elbow Plank

Endless Summer Sweat

Today’s workout is a full body challenge designed to include strength training, flexibility, balance, and cardio. I used a 40 lb sandbag, and a 40 lb kettlebell for some of the exercises, although you do not need any equipment! This is a time challenge, so make sure to record your time for each round so you have a mark to try and improve on next time. The entire circuit can be repeated up to 3 times.

I hope you enjoy this one as much as I did!

-Crystal

 

 

ENDLESS SUMMER SWEAT

  • Jump Lunge(3)/Side Kick(5) Combo – 15 sets    ***3 Jump lunges, then reach your back leg out to the side and balance on the other leg while doing 5 side kicks. Keep your leg high and don’t lose your balance!
  • Reptile Push Up - 15 reps      ***If you can’t yet do a reptile push up, then reduce the reps to 10: from a plank, bring your right knee to your right elbow, then your left knee to your left elbow and back to plank, then do a regular push up from your knees. Count this as 1 rep. These movements will help build the strength you need for those reptiles!
  • Commando Push Up(10 reps)/Jump Tucks(10 reps) Combo - 3 sets
  • Plie Squat(10 reps)/Side Skips(20 reps) Combo - 3 sets\
  • Reptile Push Up - 15 reps
  • Sumo Twist - 20 reps
  • 1/2 Burpee Side Hops - 30 reps
  • Ankle Touch Pike Reach - 30 reps
  • Jumping Jacks - 100 reps

Quinoa with Cucumber, Mint & Garbanzo Beans

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This recipe is for all you mint haters out there! I used to be a mint hater myself, until I tasted it along side the tart cooling combination of fresh lemon and cucumber. I was sold! This quinoa salad is delightfully balanced with complete protein, healthy fats and carbohydrate, and lots of fiber. It makes a perfect side dish for any occasion, so for those on the fence about mint, give it a try and you might be persuaded to put some of that rampantly wild growing ‘weed like’ herb to good use!

Enjoy,

Crystal

Quinoa with Cucumber, Mint & Garbanzo Beans

  • 1 cup dry quinoa, rinsed well
  • 2 cups water
  • 1 1/2 cups cucumber, chopped
  • 1 1/2 cups garbanzo beans, rinsed
  • 2 tablespoons olive oil
  • 5 tablespoons lemon juice
  • 1 cup mint leaves, loosely chopped
  • sea salt and black pepper, to taste

Bring rinsed quinoa and 2 cups of water to a boil. Let boil for 1 minute, then reduce heat to medium, cover, and let simmer until all moisture as been absorbed (about 25 mins.) Remove from heat, fluff quinoa with fork, and let cool for 15 minutes. Transfer cooled quinoa to a large mixing bowl and add all remaining ingredients. Stir to distribute evenly. Makes 8 servings of 2/3 cup.

Per Serving:

Calories
170
Total Fat
5g
Sat. Fat
0.5g
Cholest.
0mg
Sodium
357mg
Carb.
25.6g
Fiber
3.6g
Sugars
1g
Protein
4.9g

 

Banana Bread Protein Waffles

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I am so in love with these waffles! They taste so sweet, nutty, and are full of nutrition and protein, not to mention they will keep you full and energized for hours!

They can also be made into pancakes, if you don’t have a waffle iron. I topped mine with some raw walnuts, sliced banana, and a dollup of Greek yogurt mixed with agave and cinnamon.

Enjoy,

Crystal

Banana Bread Protein Waffles

  • 1 ripe banana
  • 1/2 cup egg whites
  • 1 tablespoon chopped walnuts
  • 1 tablespoon coconut flour
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 scoop (34g) cinnamon swirl whey protein (or vanilla) ***If you are not using a protein powder, you may substitute 1/2 cup cottage cheese, 1 teaspoon agave and an extra tablespoon of coconut flour, plus a little extra cinnamon :-)

Combine all ingredients (except walnuts) in a food processor and blend until smooth. Once batter is blended evenly, add walnuts and pulse once or twice just to finely chop (so you still get a little texture from the nuts.) Pour into hot waffle iron, cook approx 4 minutes, and serve warm. You may want to use a bit of coconut oil to help them not to stick, although most irons are made with a non stick surface. Top with fresh banana and walnuts or agave sweetener mixed with a dollup of nonfat Greek yogurt. If you are making pancakes, make sure you cook in a nonstick skillet over medium/low heat. Turning the heat too warm will quickly burn the batter.

Calories
366
Total Fat
7.7g
Sat. Fat
1.1g
Cholest.
35mg
Sodium
317mg
Carb.
29.5g
Fiber
3.1g
Sugars
11.5g
Protein
42g