Zone Meal, or Splurge?

Delicious Zone Friendly Meal

I wanted to share one of my current favorite meals with you... My friend, and fellow Personal Trainer Dana Paoli told me about this, and it's amazing!

Ricotta cheese, blueberries, honey, and walnuts.

In order to make one of my standard 4 block Zone meals, here's what I do; Put 240 grams of ricotta cheese into a bowl, add about 20 grams of honey and mix. Next I add 20 grams of walnut pieces and top it off with 140 grams of blueberries. If you're using frozen, you have two choices. Add them frozen and you get a semi frozen, sorbet like finished product, or thaw the blueberries first and you get a parfait.

My version equals approx; 37 grams Protein, 48 grams Carbs, 30 grams Fat.

A half size version would make a really great Zone snack, too!

April 13 - 20

Workout of the Week - April
For time, 10 rounds of;
15 rep's Dead Lift (135lbs men/95lbs women)
15 rep's Push Ups

"A man is the sum of his actions, of what he has done, of what he can do. Nothing else." - Mahatma Gandhi


Check out this Video of last weeks workout!



Our results;
KL 20.03
MP 25.08

AJ 18.36
CH 23.25
NL 23.52
TE 24.53
KM 30.43

This Week we'll do....

CrossFit Workout - 'Half Angie'
For time, complete;
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

Complete all rep's before moving on to the next exercise
Click HERE for a video of the Angie workout

"There is no such thing as something for nothing." - Napoleon Hill

Zone Breakfast

Breakfast of Champions?

In addition to our workout routines, I plan to post a nutrition article once per week. For the first entry I thought I'd show you what I eat for breakfast several times a week... it's basically a 4 block Zone meal; 4 whole eggs (Protein) 1/2 cup Ezekiel sprouted grain cereal (Carb's) w/1/2 cup 2% milk, 1/2 an Avocado (Fat) and a cup of coffee w/ 2tbs half 'n half.

Some mornings I switch it up and have McCanns Steel Cut Oatmeal, or the Ezekiel 'english muffin w/almond butter. But I pretty much always have the eggs. If I'm not eating the Avocado, I take 1 tbs of Flax Oil - great, healthy fat!

More to come... What are you eating for breakfast these days?

April 6 - 11

Workout of the Week – Louise

Quote by NL - 'Paul, that really SUCKED'

For time, 5 rounds of;
15 Box Jumps (24” Box)
15 Wall Ball Shots (18lbs)
15 Kettlebell Swings (24k Men/16k Women)

"Your own resolution to success is more important than any other one thing." - Abraham Lincoln

Our results;
KL 11.39
TE 13.33
--------
AJ 11.15
MP 17.13
NL 17.33
KM 18.44

Next Week…

CrossFit Workout - April
For time, 10 Rounds;
15 rep’s Dead Lift (135lbs Men, 95lbs Women)
15 rep’s Push Ups

"A man is the sum of his actions, of what he has done, of what he can do. Nothing else." - Mahatma Gandhi

Check out this guy doing 'April' in record time!
http://media.crossfit.com/cf-video/CrossFit_DeadliftPushupWOD.wmv

March 30 - April 4

CrossFit Workout – Fran
For time, complete 21 – 15 – 9 repetitions of;
Thrusters (95lbs men/75lbs women)
Pull Ups

"What one has, one ought to use; and whatever he does, he should do with all his might." - Cicero

Our results;
KL 7.37
TE 9.53
--------
CH 8.04
AB 9.53
MP 11.40
AJ 11.48
NL 12.12

Next Week…

Workout of the Week – Louise
For time, 5 rounds of;
15 Box Jumps (24” Box)
15 Wall Ball Shots (18lbs)
15 Kettlebell Swings (24k Men/16k Women)

"Your own resolution to success is more important than any other one thing." - Abraham Lincoln

What’s a Box Jump?
http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv

Caffeine; Performance Enhancer?
http://www.nytimes.com/2009/03/26/health/nutrition/26best.html

Did you know that Memorial Day is May 25th this year? That’s only 49 days away…..
(hey, I'm just say'n)