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Category: Nutritional Coaching

WOD 105

WOD 105

If you are behind the desk all day or in meetings, this is a great workout for your lower, middle and upper back. Warm up 9 min cap 4 rounds 12 burpees 20 wall ball shots 15 ring rows WOD 25 min cap 5 rounds 15 dead lift 20 dips 12 pull ups

WOD 1102

WOD 1102

Warm up 9 min cap 3 rounds 15 step ups row 400m 10 wall ball shots WOD 28 min cap 30, 20, 10 reps jump box deadlift slam ball 2 min break

WOD 7-16-2105

WOD 7-16-2105

Warm up 6 min cap 3 rounds 10 PVC presses 12 air  squats 10 toes to bar WOD  3 rounds 30 min cap 10 hand stand push ups 400 meter run 30 deadlifts 65# or bodyweight

WOD 7-14-2015

WOD 7-14-2015

Warm up 7 min cap 3 rounds 10 wall ball shoots 10 kettlebell swings 10 box jumps WOD 12 min cap AMRAP 12 dumbbell Thruster 50 double-unders/150 singles

MOP 3-26-2015

MOP 3-26-2015

Breakfast 1 Greek yogurt 1/2 cup of oatmeal 1 apple Bottle of water Snack 1 String cheese ½ of pear 4 almonds Bottle of water Lunch 1 grilled chicken the size of your palm 1 small orange 1 small baked Sweet potato 1 T low-fat mayo or mustard Bottle of water Snack Tsp of peanut butter ½ apple 4 almonds Bottle of water Diner 1 baked Turkey breast size of your palm (sauce from the baked turkey) ½ of pears…

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WOD Barbara 3-23-2015

WOD Barbara 3-23-2015

Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between rounds Sets: 5 rounds Reps: 20-20-30-40-x50, 3 minutes rest between rounds RM: as prescribe below. Intensity: mid/hi Process RX: this means do 5 rounds of…

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Foods to Boost Testosterone

Foods to Boost Testosterone

Healthy diet leads to healthy life. Testosterone depends on nutritious diets, and nutrients like zinc, vitamins. Here’s the list of foods to boost testosterone foods to boost testosterone 1. Nuts: Nuts are really great for testosterone as they are rich in essential fatty acids which provides what body needs to produce testosterone. Almonds are best for testosterone as it provides zinc as well. 2. Tuna: Tuna contains vitamin D that is very essential for testosterone production. 3. Egg Yolks: They…

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Snacks: Friends or Foes?

Snacks: Friends or Foes?

As registered dietitians, one of the things that people share with us the most is the steps they are taking to get healthier and lose weight. What we typically find most interesting is what people tell us about their snacking habits in their quest to be healthier. Some people say they don’t snack at all when they are on the healthy train, while others proudly announce that they religiously have an afternoon bite to shed pounds. So what’s the deal…

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List of High-Protein Foods and Amount of Protein in Each

List of High-Protein Foods and Amount of Protein in Each

Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams if raw. Beef Hamburger patty, 4 oz – 28 grams protein Steak, 6 oz – 42 grams Most cuts of beef – 7 grams of protein per ounce Chicken Chicken breast, 3.5 oz – 30 grams protein Chicken thigh – 10 grams (for average size) Drumstick – 11 grams Wing – 6 grams Chicken meat, cooked, 4 oz – 35 grams…

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Sweet Potatoes 101

Sweet Potatoes 101

Sweet potatoes are not potatoes. And they aren’t yams either. The whole matter involves a series of bad translations starting back with Columbus’ expedition in 1492. But they sure are sweet! They’re always a savory and creamy carbohydrate to incorporate into your diet. In parts of the world the sweet potato is a staple food – and rightfully so, as they are a nutritionally dense vegetable. Sweet potatoes are not potatoes. And they aren’t yams either. The whole matter involves…

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