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WOW: KB Complex

Kettlebell Complex Progression; 26 Aug 2019

We are doing something a little different this week with a Kettlebell Complex Progression. The idea is at the end of the workout you will be performing a combination (complex) of all the moves done leading up to it. We will start with the basic exercises then string them together

Recipe of the Week: mushroom spinach pasta bake

Mushroom Spinach Pasta Bake

Our recipe this week is a combination of home-style cooking, comfort food and healthy ingredients. This mushroom spinach pasta bake is sure to be a hit.  This recipe comes from jaroflemons.com see the link below. Mushroom Spinach Pasta Bake There is just something so comforting about a good home baked

WoW: 15-5-3 Kettlebell

15-5-3 Kettlebell Workout

Our workout of the week is a 15–5–3 kettlebell workout, a triplet of sorts. We have 3 kettlebell movements with descending reps on each exercise.  You will perform 5 rounds of the 3 exercises. The idea is to work heavy but maintain good form.  This is not a long workout

Mini Ham and Cheese Quinoa Cups

Mini Ham and Cheese Quinoa Cups

Hope everyone enjoyed last week’s recipe. This week we are taking a look at breakfast, with a great recipe for mini ham and cheese quinoa cups.  This recipe comes from Kristin at iowagirlseats.com see the link below. Mini Ham and Cheese Quinoa Cups We are often told that breakfast is

Sandbag Total Body

Sandbag Total Body Workout; 12 Aug 2019

Summer is winding down and its almost time for back to school. Those of you who are parents are probably looking forward to the first day of school, and the kiddos are probably sad to go back. Well, here is a great sandbag workout to distract you from the end

Healthy Eats: Greek Yogurt Chicken salad

Greek Yogurt Chicken Salad

We kind of fell behind on the recipe blog the last couple of weeks with the MyZone challenge and our Team building trip to the Perform Better Functional Training Summit. So, this week we have a quick and easy recipe for you, Greek yogurt chicken salad.  This recipe comes from

WOW, Kettlebell AMRAP

20 Minute kettlebell AMRAP, 29 July 2019

This week we have a basic 20 Minute Kettlebell AMRAP. 3 Moves, 5 reps each, for as many rounds as you can do in 20 Minutes. The Workout Perform As Many Rounds as Possible in 20 Minutes Single Kettlebell Swings (5 Reps) Kettlebell Goblet Squats (5 Reps) Kettlebell Figure-8s (5

Healthy Pizza Stuffed Mushrooms

Pizza Stuffed Mushroom, 26 July 19

Things have been super busy this month and I missed last week’s recipe blog. I am sorry for that. Hopefully this week’s recipe for Pizza Stuffed Mushrooms makes up for it. This recipe comes from Nagi via recipetineats.coms.com see the link below. Pizza Stuffed Mushrooms Who doesn’t love pizza? I

WOW: Kettlebell EMOM

24 Minute Kettlebell EMOM, 22 July 2019

This week we have a  24-Minute Kettlebell EMOM. This every minute on the minute workout has you rotating through three exercises, one exercises every minute for a total of 24 minutes. The Workout Every minute on the minute rotate through performing each exercise in that minute. Row 150 meters 10

WOW: 20 Min AMRAP

20 Minute Sandbag AMRAP; 15 July 2019

This week we have a basic 20 Minute Sandbag AMRAP. 3 Moves, 5 reps each, for as many rounds as you can do in 20 Minutes. The Workout Perform As Many Rounds as Possible in 20 Minutes Push-ups (5 Reps) Sandbag Deadlifts (5 Reps) Box Jumps (5 Reps)   How