Upper Body Building Circuit

I can’t always easily decide on one particular muscle group to train. Sometimes my mood calls for a broad span of movements, sort of a way to tie up the loose ends from my week, if you will! This upper body circuit will work a little bit of everything: shoulders, chest, triceps, back, abs, and biceps. I hope you enjoy these moves as much as I did!

Cheers,

Crystal

UPPER BODY BUILDING CIRCUIT

SET 1: 5 rounds (2 warm up sets at 10-15 reps, 3 working sets at 5-8 reps)

• Dumbell Row (both sides)
• Barbell Press
• Bench Row

SET 2: 5 rounds (2 warm up sets at 10-15 reps, 3 working sets at 5-8 reps)

• Underhand Barbell Row
• Resistance Band Ab Sequence – 15 reps every set
• Bench Dumbell Pullover

SET 3: 3 rounds

• Burpee Jump Tuck – 15
• Bicep Curl/Front Fly Combo (5 bicep curls + front fly, then 5 regular bicep curls)

Today is Going to be a Good Day

Soaking up the Tahoe Sun. 🌲🌞Today is going to be a good day.
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If you want something, you have to go out and get it. You have to work hard for it, be persistent, and don’t give up because the going gets tough. The moments that we overcome challenges are the moments that will define us.
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There is something about pushing ourselves physically through a tough workout – pushing our bodies to their limits that carries over into the rest of our lives. Overcoming the difficulty of a hard workout is a small daily victory that gives us confidence and strength to let life’s little challenges roll off our back.
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Be bold or be ordinary. Its your choice. Make the choice to be the best version of you. Every. Damn. Day.
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😀💪❤

Veggie Flatbread Pizzas

I made these as a last minute snack last week, and loved them SO much that I just have to share them with you! Crispy flatbreads, loaded with home made spinach pesto sauce and veggies are the perfect meal to fill you up, yet leave you feeling light on your feet. Plus, they totally satisfy that pizza craving…anybody with me?!

I hope you will try these with your favorite veggies and let me know what you thought.

Enjoy,

-C

You will need to first whip up a batch of my delicious, creamy home made Spinach Pesto sauce.

For these flatbreads, you will need:

• 100 grams thinly sliced zucchini
• 50 grams sliced bell pepper
• 60 grams sliced mushrooms
• 75 grams fresh sliced roma tomatoes
• 1/2 cup fat free mozzarella
• 4 tablespoons Spinach Pesto
• crushed red pepper and spinach & parmesan seasoning from Johnny’s
• Flat Out Pizza bread, rosemary and olive oil

Preheat your oven to 375 degrees F. While the oven heats up, slice your veggies and make the pesto. I like to use this as an opportunity to cut extra veggies, so I can make more flatbreads later, or throw the veggies in with a quesadilla or scramble.

Lay 2 flatbreads out on a cookie sheet and place in the oven to pre-cook for 5 minutes. Remove the flatbreads from the oven, and top with pesto, cheese and veggies evenly. Sprinkle with your seasonings, and place into the oven for 15-20 more minutes. I like mine a little on the crispy side, so I usually do the full 20 minutes.

Once the pizzas are done, pull them out and serve while they are still warm. Enjoy!

Macros for 2 flatbread pizzas:

Calories: 546

Fat: 17.8g

Carb: 64.2g

Protein: 42g

Fiber: 12.6g