 Do you know how much sugar you eat during the day? Have you ever checked?
There is an easy way to do that: write down everything you eat during the day (be honest!), and then use ingredient labels or simply Google how many grams of sugar each food has and count. Warm-up and cool down for 5-10 minutes each
4 Rounds 50 M Run 50 M Back Pedal 4 Rounds of (30s of Work 20s of Rest) High Knees Single leg Plank Hold L 25 M Lateral Shuffle Single leg Plank Hold R Isometric Squat Hold Butt Kicks Hollow Hold Squat Jacks While you’re holding your planks this week, try adding in a little variation and spell the alphabet with your belly button. Might seem a little weird- but it’ll not only make the time go by faster, but you’ll be engaging your core and body in a new way! You game?
 Ingredients:
On a plastic board, cut the chicken into small pieces and season with salt and pepper. In a skillet over medium heat, add olive oil, garlic and chicken. Sauté the chicken for about 7-10 minutes or until it is cooked though. Don’t forget to stir well. Set chicken aside. In the same skillet, add sweet potato and chicken broth. Cook for about 7-10minutes or until the sweet potato is cooked. Add asparagus and cook for about 4-5 minutes. Season with salt, pepper and red chili flakes. (Credit: www.primaverakitchen.com/asparagus-sweet-potato-chicken-skillet)  The “plank” is one of the single greatest exercises out there- mainly because if you learn how to do this correctly, you’ll be able to keep a proper spinal position and core stability in just about every other exercise you do.
Warm-up and cool down for 5-10 minutes each
AMRAP 8 MIN 3 Broad Jumps (in grass) 9 Push Ups 12 Step Ups 1-1 9 Thrusters EMOM 8 MIN 2 Reverse Lunges 1-2 10 Burpees Ladder 15 Reps 4 Rounds Spiderman planks Superman’s Mountain Climbers Pull Over Sit Ups According to Amy Cuddy, there are two kinds of power poses - high and low power poses. “High poses” are described as open and relaxed while “low poses” are more closed off and guarded. Each post can affect your hormone levels and confidence! Stand in front of a mirror and carefully examine your posture. What language does your body speak? Click here to see the pictures of both high and low poses:
jamesclear.com/body-language-how-to-be-confident  Loaded mini bell pepper nachos – game changer!! These low-carb nachos are loaded with turkey taco meat, cheese and all your favorite nacho toppings!INGREDIENTS:
Rea more at http://www.skinnytaste.com/mini-bell-pepper-loaded-turkey-nachos/#tjPA5yIQBM2orKeY.99  Studies have shown that if you “stand in a superhero pose before a job interview, big presentation, or a really hard task, you will not only feel a lot more confident, but you’ll perform measurably better.”
 •Ingredients:
–·2 handfuls spinach or kale –·1 lemon, peeled an seeded –·1⁄4 cup pineapple –·1 golden delicious apple, cubed –·1 coin size slice of ginger –·1⁄2 scoop grass fed or hemp protein powder –·4 cubes ice* If more sweetness is desired, add a little honey. •Directions: –Process greens first with a little water until smooth. Add the rest of the ingredients and enjoy. Angela Carter-Orr Warm-up and cool down for 5-10 minutes eachComplete 3 Rounds with the best form possible10 Pistol Squats
20 Jumping Lunges (1-2) 10 Side Plank Dips L & R 20 Mountain Climbers 1-1 25 Crunches 15 Lying Leg Raise 4 Rounds 45s Work 15sec Rest Burpee Plank hold Split Squats Hindu Push Ups Suicide Tap Downs Just because you’re eating at home doesn’t mean you can’t have the restaurant experience. Instead of making regular “plates” of food, try creating attractive platters that YOU bring to the table. Your family will “ooh and aah!” Here’s a great article to check out and learn how to “plate like a pro!” www.today.com/food/how-plate-your-food-pro-celebrity-chefs-reveal-their-secrets-2D80186757
Make dinner with your family as important as having dinner with guests. What’s one easy tip you can suggest to make your dishes look more fancy!?  Ingredients:
4-5 cups baby carrots 1/4 cup olive oil 4 cloves (2 teaspoons) minced garlic 3 Tablespoons grated parmesan cheese 1 to 2 Tablespoons panko bread crumbs, optional 3/4 teaspoon kosher salt, more to taste 1/4 teaspoon ground black pepper, more to taste Chopped parsley, optional Directions: Preheat oven to 400°F and line a baking sheet with foil. Spray with non-stick cooking spray. Place the olive oil, garlic, Parmesan, breadcrumbs, salt and pepper in a large zip top bag. Add the carrots and shake until they are well coated. Then spread out onto the prepared baking sheet. Bake for 20 - 25 minutes, or until tender. Toss with a spatula half way through. Remove from oven and serve immediately. Top with fresh parsley if desired. (Credit: http://www.iheartnaptime.net/roasted-parmesan-carrots/) |
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