WOW 17 Sept 2018

Kettlebell Snatch and Swing Workout of the Week

Our workout of the week is a kettlebell snatch and swing workout. The workout is in 2 parts, the first part is 5 rounds of kettlebell snatches and single unders. The second part is a 21, 15, 9 combination of swings and power wheel rollouts. This workout can be performed

Easy Thai Chicken Tacos

Easy Thai Chicken Street Tacos

Let’s stick with the theme from last week, with this super easy and quick Thai Chicken Street Taco recipe from Gimme Some Oven (see link below). I really like the “Fusion” of Mexican theme street tacos with the Thai flavors. Easy Thai Chicken Street Tacos Who doesn’t like a good

Quick and Easy

Easy Baked Chicken Tacos

This is a really busy week at the gym prepping for a 2-day seminar, the picnic and a Bridal Show, so here is a quick an east recipe for baked Chicken Tacos. Who doesn’t like tacos, and when you are tight for time, this recipe only takes 30 minutes start

Client Spotlight

Training Member Spotlight: Mahlon Patterson

We are starting a new Member Spotlight here at Body Force for member testimonials to supplement the video testimonials that we have produced in the past. We have found that even though a lot of our members have great things to say about their experience at Body Force, many are

Double Kettlebell Training

Double Kettlebell Workout of the Week

We are kicking off September with a double kettlebell workout. We have been doing a lot of single arm Kettlebell work up to this point, even mixed a few double kettlebell moves into the workouts, but this week the main body of the workout is all double kettlebell work. As

One Pan Balsamic Chicken and Veggies

One Pan Balsamic Chicken and Veggies

I guess I got onto a balsamic kick the past couple weeks as we have a One Pan Balsamic Chicken and Veggies recipe this week. The one pan recipe from a couple of weeks ago was super easy and turned out delicious, so I can only image how good this

Kettlebell EMOM

20 Minute Kettlebell EMOM, WOW!

Our workout of the week is a 20-minute kettlebell EMOM. Setup your timer for 20, 1-minute rounds. You will alternate exercises every minute beginning with  5 Single arm kettlebell squats to press for each side on odd minutes, and alternating with 15 kettlebell swings on even minutes. This workout should

Baked Balsamic Chicken

Baked Balsamic Chicken

Chicken recipes are usually pretty easy and versatile, this baked balsamic chicken is both. With 9 ingredients, it can be prepared as the main dish with any number of side and vegetable combinations. This recipe also has cooking guidance for boneless or bone in meat. This recipe comes to us

20 minute sandbag AMRAP

20 Minute Sandbag AMRAP Workout

Our workout of the week is a 20-minute sandbag AMRAP. With a timer set for 20 minutes you will cycle through as many rounds as possible of: 250-meter row, 20 Sandbag Deadlifts, 15 Sandbag Cleans, and 10 Sandbag Front Squats. You will then finish up with 2 minutes of Alternating

2-step garlic shrimp

Easy 2-Step Garlic Shrimp Recipe

So, I decided to stick with the seafood theme this week with this recipe for Garlic Shrimp. This is super easy with just 2 steps to prepare and cook this main dish. Our recipe this week comes to us from Eva Kosmas Flores, on (link below) 2-Step Garlic Shrimp

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