Low carb creation!

Sorry I have been MIA! Lot's of change going on! Nonetheless, I have still been coming up with new recipes and doing all kinds of fun workouts! Here is my lunch today (and probably dinner as well!) I literally just came up with this out of no where and had no clue if it would be any good.. So here goes a little Veggie Noodle Chicken Spaghetti! Enjoy!

• Trader Joes Raw Broccoli Slaw (basically just long raw thin strands, 1 1/4 cups)




• Trader Joes Roasted Chicken Patty (I just shredded it with my hands, 1 patty)




• Trader Joe's Organic Marinara Sauce (I used 2 cups)

-So in oce pot I boiled the shredded broccoli, added a little extra virgin olive oil, and some lemon pepper seasoning.


-In the other pot heat the marinara sauce, shred the chicken patty and add to the heated sauce.


-One broccoli is boiled, strain and put back in pot, add chicken marinara, stir and serve!

It's delish!!!!

Nutrition Facts for the serving sizes I used:

• 365 Calories




• 5.5 g Fat




• 15 g Carbohydrates




• 26 g Protein

You save yourself 28 g carbs & add 18 g of protein to your meal!

Low carb creation!

Sorry I have been MIA! Lot's of change going one! Nonetheless, I have still been coming up with new recipes and doing all kinds of fun workouts! Here is my lunch today (and probably dinner as well!) I literally just came up with this out of no where and had no clue if it would be any good.. So here goes a little Veggie Spaghetti! Enjoy!

• Trader Joes Raw Broccoli Slaw (basically just long raw thin strands, 1 1/4 cups)
• Trader Joes Roasted Chicken Patty (I just shredded it with my hands, 1 patty)
• Trader Joe's Organic Marinara Sauce (I used 2 cups)

So in one pot I boiled the shredded broccoli, added a little extra virgin olive oil, and some lemon pepper seasoning

I the other pot heat sauce, shred chicken patty and add to the heated sauce.

One broccoli is boiled, strain and put back in pot, add chicken marinara, stir and serve!

It's delish!!!!

Nutrition Facts for the serving sizes I used:

• 365 Calories
• 5.5 g Fat
• 15 g Carbohydrates
• 26 g Protein

You save yourself 28 g carbs & add 18 g of protein to your meal!

Exercise'll make you wanna JUMP JUMP!!

Today's workout involves - guess what- JUMPING!

Circuit 1:

Warm up with a 10 min jog (pick up the pace every 30 seconds)
Jump rope 1 min. + 30 seconds rest
Squat jumps 1 min. +30 seconds rest
Side-2-side jumps (feet together) 1 min.

Rest 1 min.

Circuit 2:
20 right-footed hops moving forward + 10 seconds rest
20 right-footed hops moving backward + 10 seconds rest
20 left-footed hops moving forward + 10 seconds rest
20 left-footed hops moving backward

Rest 1 min.

Circuit 3:
Jumping jacks = 100
Front/Back jumps (feet together) = 60
Right to left jumps (as far as you can go each side/land on opp foot) = 40 total (20 ea.)

Rest 1 min.

10 min cool down jog
STRETCH! Especially your calves... you will FEEL the burn tomorrow!

HAPPY FITNESS!!!

Sprint workout for fat loss!

This workout is INTENSE and is better for individuals who are already pretty fit, but looking to lose inches and body fat %... 3 days a week is plenty with a clean diet and mixed with weight/resistance training... here goes!

Warm up, light jog and dynamic stretches (10 mins)
Sprint 1 (40% speed)(walk back)
Sprint 2 (50% speed)(walk back)
Sprint 3 (60% speed)(walk back)
Sprint 4 (70% speed)(walk back)
Sprint 5 (80% speed)(walk back)
Sprint 6 (90% speed)(walk back)
Sprint 7 (100% speed)(walk back)
Sprint 8 (100% speed)(walk back)

Cool down and static stretch for increased flexibility (which will burn some extra calories!).

HAPPY FITNESS!!!

Sprint workout for quit fat loss!

This workout is INTENSE and is better for individuals who are already pretty fit, but looking to lose inches and body fat %... 3 days a week is plenty with a clean diet and mixed with weight/resistance training... here goes!

Warm up, light jog and stretches (10 mins)
Sprint 1 (40% speed)(walk back)
Sprint 2 (50% speed)(walk back)
Sprint 3 (60% speed)(walk back)
Sprint 4 (70% speed)(walk back)
Sprint 5 (80% speed)(walk back)
Sprint 6 (90% speed)(walk back)
Sprint 7 (100% speed)(walk back)
Sprint 8 (100% speed)(walk back)

Today's workout!

Today was a workout I haven't done in a while... I forgot how brutal it was.....

Started with a 30 minute sprint/jog/walk with hills


Recover 5 min.

Tabata squats:

16, 16, 16, 15, 15, 15, 15, 15 (not my best, but like I said, it's been a while)


*Reminder that Tabata is the 20:10 method for 8 sets of each back to back (4:00 min total)

20 seconds of all out hard work (today's work being squats)

10 seconds rest

I highly suggest investing in a Gymboss. I ordered mine on Amazon for about 20 bucks! You can set it to intervals such as the 20:10 ratio for as many rounds as you want!

Want to run a 5k???

Run a 5k and help CrossFit Murfreesboro go to the CrossFit Games!

This is a great opportunity! The Team CFM 5K Run/Walk is a laid back Run/Walk for the purpose of raising funds to support Team CFM get to the 2011 Reebok CrossFit Games in California. Only 30 teams WORLDWIDE qualify for The Games and Team CFM has worked and sacrificed so much to be competing at this level. Lets show our support and love!