This is currently my favorite post workout fuel! Every body is different and responds each in its own way to various foods. Some folks need to stay away from dairy and grains, while others may have a healthy portion each day. This yummy mix-up provides the protein your body needs for recovery with Greek yogurt and peanut butter. The blackberries and granola are my treat for the day!
When I first started working out at Quinn's Gym (that's where my journey began and my roots grew deep) this new girl showed up. Now I'd only been going a week or so, but I hadn't see anything like her. The workout for the day was a circuit and consisted of a number of movements, one of them being a box jump. We didn't have boxes at the garage, but we had tires and used those instead. It was my first time ever doing a box jump. I remember like it was yesterday, standing in the driveway staring at the tire and feeling frozen. My feet did NOT want to leave the ground! Quinn coached me through it a bit and I took those first tremulous jumps. I moved on to my next movement and noticed this new girl now at the tire. I swear, her feet were barely on the ground! She left them there just long enough to launch into her next jump. I didn't count how many jumps she completed but I knew she had blown me out of the water. I was talking to my husband about it that night, telling him how crazy she was. It was crazy that she did so many consecutive jumps without pause! She was ambitious and driven and I was drawn to her with a bit of envy and fear. Initially I thought she was way out of my league and quite frankly she intimidated me. I called her Crazy Heather behind her back, in an endearing way (I promise!). Yet the more I was around her the more I realized we were both just chasing our own fitness goals. We later went to the CrossFit Level 1 Trainer certificate course together, became coaches at Quinn's Gym and 79 South CrossFit, and developed a remarkable friendship. She has become one of my dearest friends on this journey. We have spent innumerable hours working out together, coaching each other, supporting and encouraging where we're at. Though our locations and time zones may change, we remain close. She inspires me to work with all that I am and never give up. She will always be my Crazy Heather and she will always hold a special place in my journey! Do you have a workout buddy like this? Photo credit to Heather Anderson Photography
These are seriously the best, I've been making them for years!
What you need: 4 pounds chicken wings, wing tips removed, separated at the joints 1/4 cup fresh squeezed lemon juice 1 tablespoon freshly ground black pepper 1 tablespoon garlic powder 1 tablespoon onion powder 2 teaspoons salt 2 teaspoons dried thyme 1/2 teaspoon cayenne 4 tablespoons butter, melted Here's what you do: Preheat the oven to 500 F. Mix wings and lemon juice in a large bowl. Toss wings with pepper, garlic powder, onion powder, salt, and thyme. Mix cayenne and melted butter together. Pour over wings and mix thoroughly. Place wings in an even layer on a baking sheet. Roast them for 10 minutes, rotate the pan and roast 10 minutes longer. The wings should be nicely browned and cooked through. You can serve them with your favorite sauce as an added treat! The beginning of any journey is often a mixture of fear and excitement. When I began my fitness journey, I believed I didn't belong and was certain I would quickly be exposed as a fraudster. This picture was taken just one year after I began working out. It serves as a constant reminder to me that hard work and commitment pay off! So, what are you waiting for?! Let go of your excuses and go for it!
Photo credit to Heather Anderson Photography Back Squats
5@65% 5@75% 5+@85%, go for a rep PR with technical proficiency AMRAP in 7 minutes 2, 4, 6, 8...increasing 2 reps each round Deadlifts, 85# Push-ups Rest 3:00, then: AMRAP in 7 minutes 2, 4, 6, 8...increasing 2 reps each round Power Cleans, 65# Pistols What are you doing to achieve your goals? The three main things to consider when chasing a goal are your workouts, nutrition, and recovery. Let's take a quick glimpse at each of them and assess where you are.
1. Workouts If you are working towards a specific goal then your workouts should reflect this. Perhaps you are focused on weight loss, in which case most of your workouts should be around twenty minutes long. You want to focus on moving your body at a healthy pace the entire duration, keeping your heart rate up. This means you shouldn't be able to be Are you so concerned with your work that you don't notice other people's efforts? Take pride in encouraging those around you to be their very best. Trust me. When you push them to work hard, you'll get spurred in return!
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AuthorMy name is Tiffany and I am the owner and trainer at Frank Fitness, a garage gym. I provide workouts to increase/maintain cardiovascular wellness and build strength. My goal is to help athletes maintain life-long wellness. Archives
January 2018
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