Happy Easter!

Sunday, March 31, 3013

EIE Challenge Tip of the Day 34: Did you know that the beginning stage of your digestion starts with just the thought of your food, then while you are preparing your food your body simultaneously starts to prepare to eat and digest! It’s crazy to actually think it starts with just a thought! Not only eat with the tv off like the tip said yesterday, eat sitting down making sure you chew each bite thoroughly, put your fork down after each bite so that this happens. Take your time and enjoy the food, your digestive system will appreciate this ; )

Mobility:

Posterior Flossing
Ankle mobility
Tricep mash or Super rack w/ band
Lat activations

Strength (Classic):

20 minutes to find your 1 rep max Front Squat

 Notes:  People tend to find their 1RM Front Squats very quickly.  If you find yours within time to spare, take 70 percent of that number and perform 2 x 8 reps with it.

Classic Conditioning:

AMRAP 15 Minutes of:
6 Cleans (Power or Squat)
9 Pull ups
12 Inverted Burpees

Advanced Strength:

Front Squats, 60 seconds rest between:
1X8 @ 70%
1X5 @ 75%
2X3 @ 80%
3X2 @ 85%

Advanced Conditioning:

For time:
75 Pullups
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.

*Rest 2 minutes.

AMRAP Inverted Burpees
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.

Notes: Both of these pieces have a 7 minute time cap. Burpees should be performed with a lateral jump over the barbell.

 Cool Down:

3x 1 minute plank hold
Cobra stretch
Pigeon

Happy Easter Everyone!!! Here is a Quiche recipe that you can make to enjoy on this wonderful Sunday afternoon with your loved ones! You can play with the filling ingredients to what makes your taste buds happy : ) Last time I made this for a brunch with friends I served with a side fruit salad mixed with a citrus and some fresh cut basil.

Quiche

Ingredients:

For the Filling:
12 Eggs
Broccoli
Sun Dried tomatoes
Shallots
Chives
Coconut Oil
Sausage (italian, sweet apple, or bacon, etc)
Mushrooms
Avocado

For the Crust:
1 Cup almond flour/meal
1 tbsp butter
1 egg
1/4 tsp baking soda
1/4 tsp sea salt

Process:

Making the Crust:
1. Preheat oven to 350 degrees.
2. Mix Melted butter, almond flour, egg, baking soda, and salt in large bowl.
3. Take crust and form in pie pan. Push up edges edges of plate
and form even layer. Poke a few holes in the bottom of the crust with a fork.
4. Place crust in oven until you have a lightly browned crust.
5. Remove crust from oven and set aside. No need to refrigerate overnight.

Filling:
1. Pre-heat oven to 375
2. Sauté the shallots in oil, once softened, add broccoli, sausage and then add the mushrooms… close to the end, add the sun dried tomatoes.
3. Add chives for the last 2 minutes of cooking the ingredients above. Set aside.
5. In a bowl, whisk together eggs.
6. Pour the mixed ingredients into the bowl with the eggs and stir together.
7. Pour the egg mixture into the baking dish with the partially baked crust.
8. Bake in the oven for about 45 minutes – or until the eggs are cooked (test with a fork.)
Finishing Touch: Sliced Avocado on top!

ENJOY
Jess : )