Friday, April 10, 2015

Barbells and Beer

NOX Training Everything in the World of CrossFit
Bringing back the Barbells and Beer theme on Fridays after our usual Friday conditioning session. All week we work hard and so Friday we have beer to celebrate the tough week. Bring a 6 pack with you next Friday. 6:30-8:30pm



Meal Prep Sundays - Open Gym

Smoothie Recipes, Health Recipes

"The only mistake you'll make is dreaming too small". 

Health and Fitness goals start off in the Kitchen; with the foods your put into your body. Without a solid nutrition plan you can almost say goodbye to many of your health and fitness goals. Once a week I will be posting some nutrition stuff that will help you reach your health and fitness goals. This post is dedicated towards BREAKFAST Meal Prepping. 

Many people are rushing to get ready for work on Monday mornings and really don't give themselves enough time to cook or eat a healthy breakfast. Breakfast is probably the most important meal of the day and many people are either skipping it completely or putting poison into their body. A poor breakfast choice can be detrimental to your health and Fitness goals so it is very important to Meal Prep for the most important meal of the day. 

Meal prepping can be an overwhelming idea to those who want to start. Meal Prepping can be especially hard if you are not familiar with making home cooked meals in the kitchen. My advice is to start off simple and small, then work your way up. What I mean by this is to start out by prepping your meals for 1 day out of the week, then going to 2 days of prep, then 3, etc. 

***A great way to start is by prepping your Monday breakfast the night before, on Sunday. Once you get in the routine of prepping your breakfast on Monday, then you can start adding days until you prep your entire breakfast for the week. Once you have gotten to the point of prepping your breakfast for the entire week then you can start adding in Lunch. Before you know it, you are prepping every meal for the entire week. My advice is to keep the meals  simple at first. 

Below is a great starter breakfast meal prep recipe; A recipe for a green smoothie. How do you meal prep in advance for this recipe? 

Take all of the ingredients in the recipe list below, and divide them into their own baggies, as shown in this picture above. So now all you have to do in the morning is throw whatever is in the bag into the smoothie blender. This will take about 1-2 minutes of time and will not be  an extra hassle for you to worry about in the morning before rushing to work. 

So if you are thinking of getting into meal prepping, start out by prepping this breakfast smoothie to start your day off right. Once this becomes habit for you, you can start to add in different recipes and even start prepping your lunch for the week. Next week I'll dedicate the post for Lunch meal prep. 

Every Sunday I will post some meal prep ideas, for those who would like to start meal prepping. Most of the meals I will post on here will help you reach your fitness and health goals. Rarely will I post meals that will hurt your goals but of course every once in a while we all deserve a cheat meal or two. But for now just expect healthy meals. 

I tend to like recipes that are simple and fast to make, and healthy at the same time. I've created a section of the  blog it will be continuously updated (at least once a week) with new recipes, once I get a chance to try them out...So keep on checking back. Click the tab above to view the page. 


-50g Apple
-50g Banana
-20g Fresh Kale
-20g Fresh Baby Spinach
-20g Fresh Dandelion Greens 
-50g Fresh Asparagus
-1-2 raw eggs
-100g Almond Milk
-1/2 Lime Luice
-1 teaspoon olive oil
-5 Packets Stevia
-5 Ice Cubes
-1/4-1/2 cup water 


Add all in ingredients into a blender and blend until smooth. Add more or less water for desired consistency.

*This is a great smoothie for overall health and wellness. It will help keep your digestive system clean and running properly as well as provide you with a clean source of protein. The Dandelion and Asparagus is a natural diruetic that will also help remove excess water bloat (as long as you are a hydrated person, remember to drink a minimum of 1 gallon of water per day)

Open Gym Sundays
Another great Open gym sesh today. Some people made up Friday's workout and others got some good extra work it. 

24 Minute EMOM
1. 7 Deadlifts (185#) every 30 seconds 
2. 3 muscle ups every 30 seconds 
3. 7 GHD sit-ups every 30 seconds