Archive for the ‘sghp’ Category

Hope everyone is doing fantastic.  Here is our next volume of workout of the week.  Equipment is TRX and a Kettlebell.

Set Gymboss Timer to

:30rest/:30work, 2-3 rounds

4 stations – 2 exercises per station

A) TRX Bridge/TRX Plank

B) Rack Reverse Lunge R/L

C) Renegade Row R/L

D) Double KB Deadlift/Farmers Walks

Rest for a few minutes and let your heartrate come back down a bit.  Then set up as many kettlebells as you have and perform the “circle” so named by Dave Whitley, Master RKC.  Keep Gym Boss timer at :30/:30 and perform a round of swings, move to a different size kettlebell during rest and repeat for 8-12 rounds.  Feel free to put in a round of burpees, jump rope, mountain climbers or if you are so lucky as our members, battling rope!


Healthier Pumpkin Pie
A classic holiday favorite made healthy!
Here is a visual comparison of EatingWell’s Thanksgiving recipes versus more traditional versions of the same foods that are bound to be gracing your holiday table. We included calories, fat, saturated fat and sodium in our comparison, and we think you’ll agree the statistics are telling. Best of all, the tricks and techniques used to make these recipes lighter also make them delicious! There is no sacrificing taste in any of these great recipes. Share these healthy dishes with your family and friends this year—and save up some of those calories for the next big holiday.

EatingWell Frozen Pumpkin Mousse
We go with a crust made from gingersnap cookies, raisins and a bit of healthy canola oil rather than a traditional pastry crust. This cuts out the butter and shortening (along with the saturated fat) normally in a pastry crust.
Look for healthier brands of store-bought gingersnaps for the crust that don’t have any partially hydrogenated oils in the ingredient list.
Many pumpkin pies use cream and whole milk in the pumpkin filling. We combine pureed pumpkin with low fat frozen yogurt in this untraditional frozen version. We get a creamy rich result with less total fat, saturated fat and calories.
Pumpkins are already sweet so we limit the amount of sugar we add to the filling to decrease the calories even more.
EatingWell Frozen Pumpkin Mousse

230 Calories

5 g Fat

1 g Saturated Fat

2g Fiber

179 mg Sodium

Regular Pumpkin Pie
484 Calories
33 g Fat
20 g Saturated Fat
3 g Fiber
191 mg Sodium

10 servings
Active Time: 20 minutes
Total Time: 2 hours 20 minutes (including freezing time)

Ingredients
Crust
30 small gingersnap cookies, (about 7 1/2 ounces)
2 tablespoons raisins
1 tablespoon canola oil

Filling
1 cup canned pumpkin puree
1/3 cup packed brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon freshly grated nutmeg
2 pints (4 cups) frozen low-fat vanilla ice cream, softened (see Tip)

Preparation
Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

Tips & Notes
Make Ahead Tip: Cover and freeze the pie for up to 3 days. Equipment: 9-inch deep-dish pie pan
Tip: To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.

Nutrition
Per serving: 230 calories; 5 g fat (1 g sat, 2 g mono); 4 mg cholesterol; 42 g carbohydrates; 4 g protein; 2 g fiber; 179 mg sodium; 165 mg potassium.
Nutrition Bonus: Vitamin A (80% daily value)
3 Carbohydrate Serving
Exchanges: 3 other carbohydrate, 1 fat

Nikki and I had a most incredible weekend. The weather was absolutely beautiful and I am happy to say that we took full advantage of it.
Saturday started of at 6am with our RKC prep workout with Kristen and Matt. Nikki was in charge of the workout this week and she had a terrific workout planned for us.
  • 5 min snatch test with RKC test weight
  • Clean and Press ladder of 5×3 with 2/2 clean and squats between ladders
  • Finished with alternating double swings (varied weights) and burpees 35 seconds on/20 seconds rest. 4 rounds of swings with 4 rounds of burpees in between

Terrific workout. Then I was off to shower and then to work. Not much going on today in the VOI so I got caught up on some paperwork, cleaned up the facility, spoke to the members and even got to wii bowl with one of the members for fun! (Thanks Deb!)

After work Nikki and I walked around Hillsboro village for a while to check out some things. Then went to Tabouleh for a wonderful Mediterranean lunch. I have never had Mediterranean before but it was wonderful! We finished off the afternoon with a movie (watched the proposal). Very funny and I enjoyed Sandra Bullock and Ryan Reynolds (my favorite actor).

Sunday was supposed to be a moderate day for Rite of Passage with swings and presses but Nikki and I just weren’t feeling it. We decided after breakfast that we needed to have some fit fun. So we went to the sand volleyball court and just played for an hour. Played pepper, played serve and receive, even set and spiked a bit. Got a great sweat and were pretty winded by the time we were done. We even challenged each other to 3 shoe getups each side as well as tried some farmers walks, rack walks and overhead walks with a light kettlebell in the sand. Very challenging.

Then off to Costco to pick up the majority of our groceries and then Whole foods for samples and some fruits and vegetables. Decided to get some poolside time in for an hour where Nikki read “Born to Run” by Chris McDougall and I listened to a StrengthCoach Podcast.

We finished the afternoon with cooking. We made oatmeal cherry protein bars (recipe coming soon), pumpkin pie protein bars, quinoa salad, turkey burgers, & quinoa pasta with vegetables and chicken meatballs. I am very much looking forward to enjoying my meals this week!

Nikki and I had a most incredible weekend. The weather was absolutely beautiful and I am happy to say that we took full advantage of it.
Saturday started of at 6am with our RKC prep workout with Kristen and Matt. Nikki was in charge of the workout this week and she had a terrific workout planned for us.
  • 5 min snatch test with RKC test weight
  • Clean and Press ladder of 5×3 with 2/2 clean and squats between ladders
  • Finished with alternating double swings (varied weights) and burpees 35 seconds on/20 seconds rest. 4 rounds of swings with 4 rounds of burpees in between

Terrific workout. Then I was off to shower and then to work. Not much going on today in the VOI so I got caught up on some paperwork, cleaned up the facility, spoke to the members and even got to wii bowl with one of the members for fun! (Thanks Deb!)

After work Nikki and I walked around Hillsboro village for a while to check out some things. Then went to Tabouleh for a wonderful Mediterranean lunch. I have never had Mediterranean before but it was wonderful! We finished off the afternoon with a movie (watched the proposal). Very funny and I enjoyed Sandra Bullock and Ryan Reynolds (my favorite actor).

Sunday was supposed to be a moderate day for Rite of Passage with swings and presses but Nikki and I just weren’t feeling it. We decided after breakfast that we needed to have some fit fun. So we went to the sand volleyball court and just played for an hour. Played pepper, played serve and receive, even set and spiked a bit. Got a great sweat and were pretty winded by the time we were done. We even challenged each other to 3 shoe getups each side as well as tried some farmers walks, rack walks and overhead walks with a light kettlebell in the sand. Very challenging.

Then off to Costco to pick up the majority of our groceries and then Whole foods for samples and some fruits and vegetables. Decided to get some poolside time in for an hour where Nikki read “Born to Run” by Chris McDougall and I listened to a StrengthCoach Podcast.

We finished the afternoon with cooking. We made oatmeal cherry protein bars (recipe coming soon), pumpkin pie protein bars, quinoa salad, turkey burgers, & quinoa pasta with vegetables and chicken meatballs. I am very much looking forward to enjoying my meals this week!

Nikki and I did a “core” talk for a Vanderbilt Athletic Trainers camp. The attendees were all high school kids and I was very much amazed by how much they already know about movement.

We spoke about what is the core, what it entails and the main function of the core. These kids all picked up very quickly. We spoke about the crunch and the plank and the difference between the two. We talked about how important it is to train, not only the front of the core, but the lateral sides as well as the backside.

At the end of the day alot of the questions were asked about, “I am in this sport” what should I do? It is pretty simple actually. The majority of sports all have the same fundamental movement patterns. EVERYONE should train the squat, the deadlift, the lunge, the push up, the pull up, some type of vertical press and some type of horizontal pull.

You should train what you are not good at and maintain the movements that you have already mastered. Simple as that.

Hello everyone. This has been a very productive week for both Nikki and myself. We are still moving through the Enter the Kettlebell right of passage with our presses and even added double rack squats this week. We are currently on a plan of alternating single kb presses and double kb squats 1 week along with double kb presses and single kb squats the following week.

We were able to get in our turkish get ups twice this week as well as attend bootcamp 3 times this week.

Dave Whitley wants us to progress in our snatches to the point that when I show up to RKC I can do 200 repetitions in a 10 minute snatch test with a 24kg kettlebell (53 lbs) and to have Nikki to be able to to 230 snatches with a 16kg (35 lbs).

Our progression continued this Saturday to 200/230 snatches in 10 minutes. I performed 5 snatches on the L, then 5 on the R and then began again on the next minute. Nikki performed 6/6 on the minute. We went for 20 minutes total which got me to 200 and Nik to 240. We both felt very good following the workout and our hands felt pretty good.

Next week I will perform 6/6 and Nikki 7/7 on the minute until I get to 200 and Nikki gets to between 230 and 240.

What was absolutely amazing was that RIGHT AFTER THE WORKOUT Nikki decided she wanted to try to snatch a 24kg. And she did with really no trouble. She actually did 2 each side! I am such a proud husband to have such a sexy and strong wife!

Now Nikki and I are off to Vanderbilt to speak to a camp about “the core”. We are going to teach the high school kids all about the “hardstyle” methods of the RKC and the plank and moving plank.

Nikki and I woke up early again this morning at 5am to get our workout in. There was a good chance that both Nik and myself will work late and not be in the mood to kick our butts, so we rolled out of bed and got to work for 30 minutes. Here is the workout we did Right of Passage style for Pavel and the RKC.

Circuit 1 – 10 minutes
-Clean and press ladder heavy 1/1, 2/2, 3/3 (means 1 rep Right, 1 rep Left, then 2 and 2, then 3 and 3).
-Followed immediately by clean and squat ladder 1/1, 2/2, 3/3
Repeat circuit as many times in ten minutes, concentrate on beautiful form!

Circuit 2 – 10 minutes
-Single leg deadlift light 1/1, 2/2, 3/3
-1 arm row light 1/1, 2/2, 3/3
Same rules as above

Circuit 3 – 10 minutes
-1 arm partner swings: 5 L arm/ 5 R arm then partner goes, 10/10, 15/15, 20/20
Perform as many rounds within 10 minutes.

Great workout!

Nikki and I woke up early again this morning at 5am to get our workout in. There was a good chance that both Nik and myself will work late and not be in the mood to kick our butts, so we rolled out of bed and got to work for 30 minutes. Here is the workout we did Right of Passage style for Pavel and the RKC.

Circuit 1 – 10 minutes
-Clean and press ladder heavy 1/1, 2/2, 3/3 (means 1 rep Right, 1 rep Left, then 2 and 2, then 3 and 3).
-Followed immediately by clean and squat ladder 1/1, 2/2, 3/3
Repeat circuit as many times in ten minutes, concentrate on beautiful form!

Circuit 2 – 10 minutes
-Single leg deadlift light 1/1, 2/2, 3/3
-1 arm row light 1/1, 2/2, 3/3
Same rules as above

Circuit 3 – 10 minutes
-1 arm partner swings: 5 L arm/ 5 R arm then partner goes, 10/10, 15/15, 20/20
Perform as many rounds within 10 minutes.

Great workout!

Tough workout today so I thought I would share it with everyone.

Circuit ran 45 seconds/45 seconds/45 seconds then rotate to next station with a 45 second rest

Did 4 rounds. Matt & Dennis did a good job on this one!

Group #1
1 arm row R
1 arm row L
Plank

Group #2
Half kneeling press to TGUish stand R arm/R Leg
Half kneeling press to TGUish stand L arm/L leg
Kettlebell swings

Group #3
Forward Lunge R leg(I did the Prisoner lunge like Sandy Sommer would say)
Forward Lunge L leg
Push Ups

Everyone have a great weekend!

New Recipe-Burgers

Posted: March 16, 2009 by mrsghp in healthy burger recipe, sg human performance, sghp


Here is a burger recipe that Nikki and I both love. We use turkey burger, but feel free to use whatever you like.

Ingredients:
1 lb of turkey burger
1 jalapeno finely chopped (seeds included for spicy, remove seeds for medium spice)
1/2 onion (medium) finely chopped
1/2 green pepper finely chopped
2 Tbsp feta cheese
Olive oil spray
salt & pepper or favorite burger seasoning (we love Tastefully Simple Moroccan Sea Salt or Lawrys)
Very easy recipe. Take the vegetables and burger and mix with your hands in a large mixing bowl. Once completely mixed, form into the shape of 6 patties.
Get the grill or pan up to medium high heat and let it get good and hot before using. Spray the burgers with the olive oil spray and cover with your favorite seasoning and let it sit for a few minutes while the grill/pan is heating up.
Add the burgers to the grill/pan and (I am thinking 4 min per side, but we like our burgers medium). Let sit for a few minutes to keep the juiciness of the burgers.
We usually eat the burgers one of two ways. Chopped up on top of a salad or (OUR FAVORITE) use flatbread as the bun. We usually take NAAN flatbread, spray both sides with olive oil and cover with garlic salt. Heat the oven to 375 degrees, cook for 7 minutes and then broil for another 2-3 minutes. Let cool and quarter. Makes 2 buns!