I just got back from an inspiring yoga retreat in Costa Rica! It felt so good to take the time to practice yoga and meditation with a group of amazing women while soaking up the sun and local culture. Now that I’m back in chilly Boston, with yet another storm snowing me in, I’m enjoying spending a couple of days cooking, cleaning and grounding myself.
We were particularly blessed on this journey to have an amazing team of personal chefs who kept us cleaning our plates with a healthy and creative diet. My hands-down favorite this trip was a dessert of avocado pudding on an almond crust. I immediately had to recreate it at home. If you have never had avocado pudding before you are missing out!! It’s all the joy and flavor of eating a rich chocolate pudding and it’s healthy!
Now, there are many ways to make avocado pudding. I went the simple and delicious route using minimal ingredients. This turned out beautifully and was made in less than 10 minutes, including cleanup!
- 1.5 cups walnuts, almonds or pecans (I used a mix of walnuts and pecans because that’s what I had at home)
- 2 tbsp Grade B/Dark Amber maple syrup (Fancy will do if you can’t find Dark Amber)
- A pinch of sea salt
- 4 ripe avocados
- 4 tbsp raw honey
- 2 tbsp raw cocoa powder (regular cocoa powder works fine too and might be more mellow if you’re not used to raw cocoa)
- Pinch of sea salt
- Add nuts to your food processor and grind until they break into rice-sized chunks.
- Gradually add the maple syrup and sea salt and combine until ingredients stick together. Be careful not to over-process. It’s nice when there’s a good texture to the nut-combination.
- Press mixture into the vessel of your choice. I used an 8″ square pyrex dish. Individual ramekins also work well.
- Wipe your food processor clean, then add in all of the pudding ingredients and blend until smooth and creamy.
- Top the crust with the avocado pudding.
- For best cutting results (and the best favor in my opinion) chill for at least 30 minutes before serving. Tip: If you chill the avocados before making the pudding that will cut down on the chilling time…and make licking the spoon more enjoyable. 😉
It should be noted this is not just a dessert. It’s an excellent source of rich omega 3’s, antioxidants and protein and I’m just as happy to eat it for breakfast as I am to eat it as an afternoon snack or dessert. Om nom nom!
Another Monday meant another early morning at Central Rock Cambridge. Today I worked a bit more on power and footwork than on endurance. Here was the routine (the warmup is similar to last week):
- 5-10 mins stretching, focus on shoulders and hips.
- Pick a bouldering level that is two grades below your redpoint level, so for me that’s a V0. Do a V0 three times in a row. For the first one I took my time and stretched out on each hold.
- Do a core exercise until exhaustion. Here’s a list of the exercises I did today:
- Tornado situps (lie flat, swiftly bring legs up straight, bringing up the butt and into middle back if possible, twist hips, come down and then bring upper body up to a situp)
- Straight leg-lifts
- Side crunches
- High plank rhomboid shrugs (I just made up this name as I’m having trouble finding an example, you hold a high plank position and do pushup action just with the shoulder blades: draw shoulder blades together and chest comes down, push shoulder blades apart and chest comes up)
- TRX plank knees-to-chest
- Pull-up prep (more on this below)
- Bridge with alternating legs up
- Do a core exercise until exhaustion. Here’s a list of the exercises I did today:
- Repeat #2 with two more V0s, focus on overhanging V0s.
- Repeat #2 with four V1s but only do each V1 twice, again focus on overhanging V1s.
- Repeat #2 with one V2, climb it only once if you flash it, climb up to three times if you don’t.
- Work at least 5 minutes on your project. My project is a slabby V3 so it was a nice contrast to the power prep I did. I made it about three moves past last week and am just one move from the top so I’m stoked!
- Hit the weight room for this circuit (if you have time repeat this at least twice, I only had time for one set):
- Seated tricep press low weight for 12 reps, higher weight for 8 reps (I used 15 + 20 lb)
- Reclined tricep press low weight for 12 reps, higher weight for 8 reps (I used 15 + 20 lb)
- KB lunge and row x 10 each side (I used 26 lb KB)
- Situps on the ball x 20
- Grab two weight plates (I used 2 x 10 lbs) and hold with your fingertips while doing deep lunges the length of the room x 2 (~25 paces in that gym).
- Pull-up prep or pull-ups to exhaustion
- Spend at least 5-10 minutes cooling down and stretching. Focus on releasing shoulders, triceps/biceps, forearms/wrists/hands and hamstrings + quads.
Overall this was less bouldering problems than last week (15 plus about 5 tries on my project, as opposed to 30 plus projecting last week) but since I chose overhanging routes and harder problems it was quite a workout. I also felt I could focus more on my footwork with the harder problems. V0s are so ladderish that while my intent was footwork, I mostly worked on quiet feet and played a bit with flagging where appropriate. Today I was able to do more with heel and toe hooks and I really needed to up my flagging and drop-knees and get weight in my feet to support the steep climbs. It felt really good and I can feel myself progressing and using more of my entire body when I climb.
Finally, I want to give a bit shoutout to Coach Rich of Mountain Strength Crossfit for his helpful advice on pull-ups. I believe I mentioned that I finally have started being able to do unassisted pull-ups. Well, there’s a little catch to that. I’m doing well at engaging my lats to start and then my biceps to finish but I get to a point where my biceps are pressed against my forearms and my head is barely over the bar; it’s like I get stuck. Another trainer told me I had to engage my rhomboids there so I went to give it a go and Rich checked my form. He immediately noticed a few things. Yes, I do need to engage my rhomboids, but I needed to alter my posture altogether. I need to look up (I was looking forward) and aim my sternum towards the bar. As a beginner I also need to widen my grip to start so as I pull back my elbows have space to come next to my ribs and my rhomboids engage. He has me doing an exercise where I hang in this wide-arm position, look up, point my sternum at the bar and just work on engaging rhomboids as I do continuous “mini pull-ups” (my word, not his). I will update you all on my progress, but I’m hoping this advice also helps others. This “mini pull-up” is what I mean by “pull-up prep” in my routine above.
Rich also gave me the weight plate exercise (#7F). This seems like a great exercise for climbers as it works grip strength, shoulder/back and legs.
More next week, along with hopefully an article on the importance of working antagonists. I can’t tell you how much better my hands are feeling now that I’m regularly using PowerFingers to strengthen my extensors. If you have any training tips please send them my way!
I still owe updates to my Thanksgiving post, but somehow the time has flown and we’re past the holidays and on to another new year! I’m pretty happy with how my physical fitness went in 2014, but I definitely have plans to ramp it up in 2015. My biggest fitness accomplishment was my commitment to and improvement in climbing. I can’t believe that it was a year ago that I was gifted a membership to Central Rock Gym, but what might be more impressive is that I kept a regular routine there for the entire year, woot! I went from a casual climber doing 5.6/5.7s and working on V0s, to regularly red pointing 5.9/5.10s and flashing V2s. That still makes me a “beginner” in climbing classification, but it’s also motivating to keep going along with finding ways to get to the next level.
My biggest focus right now is footwork. I’ve watched hundreds of hours of climbing videos (literally) and have worked a little bit with trainers and I’m left with mentally understanding what I need to do with my feet, but not executing it properly…especially when I get tired which is exactly when the technique would really help me. So lots of work on soft feet, trusting the grip and pressing my weight into my toes. I will get there! The other focus is general fitness (esp. core fitness) and projecting more so I can stretch myself.
Today I did a power endurance routine that I modified from other climbing workouts online. Many of the climbing workouts I’ve found have been for people who are at the V5/5.11+ level of climbing. I’m not there yet and there are some things I can’t do safely: e.g. finger training, as I already managed to inflame the tendons of my right hand by overdoing finger training. My hands will strengthen as I climb more and eventually I’ll be able to get on the hangboard, but for now my focus is technique and, the topic of the day, power endurance.
I’ve been top roping and leading a lot lately, which is great for endurance but not ideal for power. Since CRG opened a new bouldering gym in Cambridge with morning hours that alternate their Watertown location I’ve been able to get in on Mondays and boulder. They also have an excellent fitness area so I’ve begun making my own routines to keep myself challenged and my heart rate up. This was my workout today. The intent was to build up sustained strength (aka power endurance). It was intense, rewarding, exciting and definitely got my heart rate up! I was bright red by the end of it!
- 5-10 mins stretching, focus on shoulders and hips.
- Pick a bouldering level that is two grades below your redpoint level, so for me that’s a V0. Do a V0 three times in a row. For the first one I took my time and stretched out on each hold. You will repeat this for every V0 in the gym (that was 10 problems at CRG). After each set of three take a “break” by doing one of these:
- Pushups to exhaustion.
- Tornado situps to exhaustion.
- Leg lifts to exhaustion.
- Tricep dips to exhaustion.
- Side sit-ups to exhaustion.
- Plank or forearm plank to exhaustion.
- Insert your own challenging core exercise here.
- Once done, work at least 5 mins on your project. Don’t have a project in the gym? Pick something at least one grade above your redpoint level.
- Think you’re exhausted? Great, do one last round of a challenging core exercise (I did TRX plank knee-ins and sit-ups on the balance ball) and then pull-ups to exhaustion, which was just two for me because I’m still working on my pull-ups.
That whole workout took me an hour. There was very little rest time. The trick is to manage the on and off the wall time so your forearms don’t get too pumped. The “break” time when you work on core should be equal to the time you’re on the wall. IF you run out of problems in your low grade at the gym go to the next level up (e.g. V1 in my example) and try your three rounds, or drop to two if you’re getting really pumped.
In theory, this workout will build strength, help you learn to get through the pump and help you burn some calories with the cardio rush. Since I was working on easy problems and repetition I was able to focus more on my footwork and also play with different ways to climb each problem (I tried to use slightly different body positions each time since V0s are loaded with holds).
If you’re a climber and you try this I’d love to know what you think of it and what your favorite climbing workouts are!
My partner and I are hosting Thanksgiving for our families for the first time this year. I’ve hosted one Thanksgiving before, but it was about six or seven years ago so it’s been a while. The one thing my Mom instilled on me when it comes to making a large meal like this is doing as much prep ahead of time so I can actually enjoy the day.
I’ve opted to go with a fairly traditional Thanksgiving. This is mostly so I don’t stress about testing out a ton of new recipes ahead of time, and I also feel it gives a neutral playing field for getting our families together: a little familiar, a little new. That said, I had to go the extra mile with a few recipes to add some of my values: using organic ingredients, local ingredients when available and altering some ingredients to make dishes healthier and I believe tastier. I thought I’d share my menu and prep work with you in the hopes it may inspire you this Thanksgiving.
You will notice that this is not a paleo menu. Despite my mostly cooking paleo at home, I wasn’t ready to force this on a crowd at our first Thanksgiving. Plus, deep down inside I really love me some gluten. You will, however, notice this menu is dairy-free (aside from the appetizers and mashed potatoes guests are bringing). I highly suspect no one will even notice the missing dairy thanks to some exceptional substitutes! Check it out!
Key: P=Paleo, DF=Dairy Free, GF=Gluten Free, V=Vegan
- Appetizers: I can’t help you here, guests are bringing these.
- Carrot Cardamom Soup, P/DF/GF, make in advance and freeze
- Brined Spatchcocked Turkey, I’m using the William-Sonoma Brine, this might be a cop-out considering how easy brine is to make, but it’s tried-and-true in our family. I’m also stuffing the skin with ghee before roasting. This will be the first time in 5 years that we’re not having a bacon-wrapped turkey because my partner wanted to really taste just the turkey skin.
- Sweet Potato Casserole, P/DF/GF/V, recipe below, make plain casserole in advance and freeze before cooking.
- Green Bean Casserole, P/DF/GF, I used this soup recipe and blended it smooth with an immersion blender. I’ll be using the recipe for fried onions found here for the topping. Make the soup in advance and freeze. The casserole can be put together a day in advance, as can the fried onions. Then add the onions and cook on Thanksgiving day.
- Homemade Gravy, recipe below
- Homemade Cranberry Sauce, I add chopped pecans and orange zest to this recipe. It can also be done with maple syrup but I’m doing maple in the pumpkin pie and didn’t want maple-overload. Make up to a week in advance and refrigerate.
- Sausage Stuffing, if you follow the recipe as written this is P/DF/GF. I’m using Whole Foods’ stuffing bread though so mine will not be GF. I’m also omitting the pepper.
- Mashed Potatoes (provided by a guest)
- Apple Pie, DF I use my Mom’s very traditional recipe for this.
- Maple Pumpkin Pie, DF, recipe below
Sweet Potato Casserole (P/DF/GF/V)
- 6 large sweet potatoes, peeled and chopped
- ½ cup full-fat coconut milk
- 1 tbsp cocoa powder
- 1 tbsp vanilla extract
- 1 tbsp cinnamon
- ½ tsp nutmeg
- 2 tbsp coconut oil
- 2 tbsp orange juice
- salt and pepper to taste
- Boil the sweet potatoes in a pot of salted water for ~20 minutes, until they become soft. Drain.
- Add all remaining ingredients and use an immersion blender to blend smooth (or put in a food processor or blender to blend).
- At this point you can put this in a casserole dish or ziplock and freeze until the day before Thanksgiving. If you want to proceed…
- Add to casserole dish and bake for ~20 minutes at 350ºF. If you’d like a paleo topping check out the pecan topping found here. I’m personally cheating here and topping with marshmallows because…well, marshmallows.
Full disclosure: I found this recipe at Whole Foods but it’s too good to not share! I did make a couple minor adjustments.
- Pan drippings and brown bits at the bottom of the pan
- ¼ cup white wine
- ¼ cup turkey stock (see recipe below)
- 2 tbsp ghee or butter
- 3 tbsp arrowroot powder mixed with 3 tbsp of water
- 2 tsp porcini mushroom dust (I bought dried porcini mushrooms and will be grinding them)
- salt, pepper and fresh parsley to taste
- Remove turkey from roasting pan and set aside to rest.
- Deglaze pan with the wine and stock, making sure to scrape off all the brown bits.
- Your choice to pour this into a saucepan or continue by making the gravy in the roasting pan.
- Add arrowroot powder mixture and stir until thick.
- Add butter, mushroom dust, parsley and spices. Serve hot.
- Neck, giblets (not the liver as it can make the stock bitter) and backbone (if spatchcocking) from the turkey
- 1-2 stalks celery, halved
- ½ an onion, chopped
- 1-2 carrots, chopped
- 1 bay leaf
- salt + pepper
- In a large saucepan, add giblets and cover with water.
- Add remaining ingredients.
- Bring to a boil and let it cook away until it’s about half of the amount you started with.
- Let cool, remove fat layer, and reduce again until rich and golden. Strain.
- This can be made ahead of time and frozen. I’ll be doing it day-of since that’s when I’ll be cutting out the backbone.
Maple Pumpkin Pie (DF)
A good portion of this recipe was taken from this recipe (and you can find a Paleo crust there if you’d like), but I doctored it up a bit. The filling is VERY easy to make and can be made ahead and frozen. If you’d like to make the whole pie in one shot start with the directions for the crust.
- 15oz can of puréed pumpkin (you can also make your own, but from what I’ve read it’s very hard to get the right consistency when you roast your own and it’s often too wet)
- 2/3 cups raw walnut halves
- 1/3 cup raw or roasted unsalted cashews
- 3 eggs + 1 egg yolk
- ¼ cup honey
- ¼ cup maple syrup
- ½ cup full fat coconut milk
- 1 tsp ginger
- 1 tsp allspice
- 1 tsp nutmeg
- ½ tsp cloves
- ½ tsp cardamom
- ¼ tsp salt
- ¼ tsp maple extract
- Blend nuts in a food processor or blender until finely ground. Add eggs, honey and maple syrup and blend for 2-3 minutes until completely smooth (you could also add some of the coconut milk if it’s too thick for your food processor or blender to puree well). It is very important to blend until completely smooth, otherwise your custard will be watery.
- Add the rest of the ingredients and blend until combined.
- At this point you can put this in a ziplock bag and freeze it until the day before you want to make the pie. Then just defrost it in the fridge overnight.
- If you’d like to continue, add the filling to a pre-baked pie crust and cook for ~40 minutes at 350ºF.
- 1 cup all-purpose flour
- 1/8 cup sugar
- ½ cup leaf lard
- ¼ cup butter or coconut oil if you’re going for dairy-free
- 3-4 tbsp very cold water
- zest from a small orange
- 1/8 cup pecan meal (grind pecans)
- 1 egg white, beaten
- Preheat the oven to 375ºF
- In medium mixing bowl combine flour, pecan meal, orange-zest, and sugar.
- Cut in lard and butter until pea-sized beads are formed.
- Add water 1tbsp at a time and knead into the batter until it is smooth enough to roll into a ball without pieces flaking off–if it becomes sticky and thin add more flour.
- Grease a 9″ pie plate and dust with flour.
- Roll out the crust batter with a floured rolling pin on a floured surface until round. Place in the pie plate and lightly pat down to form into the pie plate. Press edges with a fork.
- If you have them, add pie weights to help the crust keep it’s shape while cooking. If you don’t have pie weights, pierce the crust with a fork every ¼” or so to stop the shell from bubbling up while it bakes.
- Bake for ~20 minutes, until the crust is just starting to brown.
- Let cool for at least 10 minutes before adding filling.
I’ll add pictures once the meal is cooked. 🙂 What are your favorite Thanksgiving treats? What tricks do you have for prep work?
Oh gosh, I’m so behind in posts so let’s start with something tasty! First, a quick update on fitness. I had a BLAST climbing in Central Rock Gym’s The Heist bouldering competition at the end of September. My knee has been doing great and it didn’t bug me at all during the comp. If you’d like to see highlights from my climbs check out my video below (note, I was climbing in the Beginner’s Division as I’m still a n00b in the climbing world).
Tonight I’m taking a lead climbing class and am thrilled to enter the next level of climbing! But, climbing aside, let’s talk about food!
You are in for a treat! This easy-to-make meal is paleo, gluten and dairy free, high in protein and absolutely delicious! I did not invent the pancake recipe. It’s been floating around the internet for at least a year now, but they’re so good!
- 4 Eggs
- 2 Bananas
- Dash cinnamon
- 2 servings protein powder (optional, I personally skip this)
- Add all ingredients to a blender and blend briefly until smooth and just a little frothy.
- Preheat a skillet, if it’s not non-stick add an oil of your choosing (I used coconut oil).
- Cook just like pancakes. A few minutes on each side. I recommend keeping the pancakes small. It sounds like this recipe is just too simple to work, but the pancakes actually hold together very easily and are easy to flip. They come out light and fluffy with just a mild banana flavor.
- Makes 2 servings (~8 medium pancakes)
Raspberry Maple Syrup
- 1 cup maple syrup
- 1 cup fresh or frozen (and thawed) raspberries
- Combine ingredients in a blender.
- Heat before serving. Yes, it’s that easy.
- 1 lb pork
- 1 tsp salt
- 1tsp smoked paprika
- 3/4 tsp black pepper
- 1 tsp fennel seeds
- 1/2 tsp dried sage or 1 tsp fresh minced sage
- 1/2 tsp dried thyme or 1 tsp fresh minced thyme
- 1/2 tsp dried rosemary or 1 tsp fresh rosemary
- 1 tsp garlic powder
- dash cayenne
- 1 tbsp virgin coconut oil
- Combine all ingredients except oil and mix well.
- Preheat a skillet over medium with 1 tbsp coconut oil.
- Form pork mixture into small patties and place in pan.
- Fry over medium about 3-4 minutes per side, until nice and golden on the outside and fully cooked on the inside.
- Makes ~12 sausage. Freeze any extras to easily reheat for next time!
Let me know what you think of these recipes! I was particularly pleased with the breakfast sausage. It has a TON of flavor without being spicy. Perfect for a breakfast sausage. I was a big fan!
Things have been going so well with my knee that I’ve stopped blogging my daily workouts and am going back to just writing about unique workouts and nutrition! It also doesn’t help that it’s school season again so my full-time job has ramped up and I’m once again at the mercy of teachers and students needing all things technical.
Yesterday I signed up for The Heist!! This is an all-women’s bouldering competition held at Central Rock Gym (my home gym) in Watertown, MA. I’ve been looking forward to it ever since I heard about it after CRG’s Ring of Fire comp back in March. I was afraid I wasn’t going to be able to compete due to my knee, but I’m back in the gym twice a week and I’m feeling strong so let’s do this!
I’ll admit, I’m nervous. I’m still very much a beginner climber; my height to weight ratio really works against me in the gym. So even though I’ve been climbing twice a week since January, my techniques’ just so-so and I’ll be competing at a beginner’s level. This means I’ll be attempting 5 bouldering problems rated V0-V2 over the course of 3 hours. That is a LONG comp, much longer than the one I did back in March. I honestly rarely do gym sessions that are so long and while the length is really to give people time to rest between attempts, folks who need more attempts (as I might due to my level) will just end up climbing more. My goal is literally to not come in last. This is a real goal for me because in my last comp, well, I came in last.
Due to the healing time for my knee I missed out on the chance to train with The Heist CRG Team so for now I’m on my own. I’m training by bouldering once a week to gain strength and skill and top roping once a week to help me with endurance. I also just treated myself to new shoes (I’ll blog about those another time) since my old shoes were starting to fall apart and really weren’t ideal for bouldering. On the days I’m not in the gym I’m doing a mix of cardio (biking for my knee), tabata/HiiT workouts, kettlebell strength training, and yoga.
It’s been interesting, as I work to strengthen my legs and upper body I’ve been gaining weight. A chunk of that is from new muscle, but if I’m honest with myself a larger chunk comes from allowing myself to drift into a summer junk food diet cheating more and more on my allergy diet. I’d still say overall I’m a very healthy eater, but I’ve had fried clams/oysters, lobster salads, bagels with lox, burgers and beer, Mexican and margaritas, and all sorts of things that are great once in a while but not once a week. It’s time to slim down, which means being strict about not eating foods I’m allergic to and keeping my portions reasonable with a paleo-tilt. Every pound in my body is a pound I’m dragging up the wall with me. Thankfully, this is also harvest season so my kitchen is FULL of local, organic produce, most of which from my or my Dad’s garden.
This week I’m trying out a few new recipes. The first one was Punjabi Baingan Bharta, which is an eggplant dish that I actually enjoy (I usually hate eggplant). I basically followed that recipe to a T except that I quadrupled the amount of garam masala, added a little turmeric and cardamom, and used an immersion blender at the end. Its was so good!
Last night though was INCREDIBLE!! It was adapted heavily from this recipe, but I’ll put my whole recipe here.
Grilled Chicken with Raw Peanut Ginger Lime Veggies
- 1 boneless skinless chicken breast
- 1 tbsp olive oil, or an oil of your choosing
- 3 large or 5 small carrots, spiraled or peeled into noodles*
- 1 large zucchini spiraled or peeled into noodles*
- 1 medium beet spiraled or peeled into noodles*
- 2 tablespoons fresh cilantro, finely chopped
- 2 tablespoons creamy peanut butter (or almond or cashew butter if you’re strict paleo)
- 4 tablespoons coconut milk (use canned or “cooking coconut milk”)
- 2 tablespoons Bragg’s liquid aminos
- Dash cayenne pepper
- 2 large cloves garlic, finely chopped
- 1 tablespoon fresh ginger, peeled and grated
- 1 tablespoon lime juice
- salt and pepper to taste
*Note: I use the GEFU Spirelli Spiral Slicer but have my eye on the Paderno World Cuisine Tri-Blade Plastic Spiral Vegetable Slicer. The GEFU works well for zucchini but for the carrots and beets I just used a vegetable peeler to make strips.
- Preheat your grill (if it’s not grilling season you can pan-fry the chicken in coconut oil, ghee or an oil of your choosing). In a small bowl mix olive oil, salt and pepper and brush on chicken (note: if you’re pan-frying just sprinkle salt and pepper on the chicken).
- In a medium bowl mix the nut butter, coconut milk, aminos, cayenne, garlic, ginger, and lime juice.
- Begin grilling the chicken, depending on the thickness it should be grilled about 6 minutes per side to an internal temperature of 165ºF.
- Mix spiraled/peeled veggies with cilantro and stir in sauce.
- After chicken has cooled for ~5 minutes cut it into bite-sized chunks and mix in with the “pasta” until fully coated in the sauce.
- Serves two!
Finally, here are two of my favorite DIY workouts from the past two weeks. These are both core and lower-body intensive to compliment my climbing and knee recovery, but they are still full-body workouts (and both started with 30 mins on the exercise bike doing intervals and end with 15-20 mins of yoga):
8/22/2014 3 Rounds for Time (my time = 20 mins)
- KB backward lunge row and pass under x 20 (26lb KB)
- Weighted sit-up and butt-lift x 10 (15lb dumbbell)
- Single-leg lateral lift x 10 each side (5 lb ankle weights)
- KB Single-leg deadlifts x 5 each side (26lb KB)
- Single-leg kick-backs x 10 each side (5 lb ankle weights)
9/3/2014 – 2 Rounds for Time (my time = 22 mins) – I purposely lowered the KB weight for this per my Physical Therapist as I get back into weighted squats. I’d normally use a 26lb KB so choose your own weight that’s right for you.
- Weighted double-leg lifts x 15 (5 lb ankle weights)
- Single-leg lateral lift x 15 each side (5 lb ankle weights)
- Single-leg medial lift x 15 each side (5 lb ankle weights)
- 2 X 20 Kettlebell One-Arm Swings (15lb KB)
- Figure 4 Squats x 12 each leg (15lb KB)
- Weighted Deadlift kickbacks x 15 each side (15lb KB + 5 lb ankle weights)
Enjoy the beginning of the change of season and remember to eat those fresh veggies!!