Beijing Quick Cardio-Core Workout

by Cori Lefkowith | Apr 6, 2016

Beijing Quick Cardio-Core Workout

Level: Beginner – Advanced
Type of Workout: Quick Workout
Length: Under 8 minutes

Tools:

Bodyweight

The Cauliflower Rice Burrito Bowl with Chicken

by Cori Lefkowith | Apr 1, 2016

The Cauliflower Rice Burrito Bowl with Chicken

CALORIES

GRAMS PROTEIN

GRAMS CARBS

GRAMS FAT

Servings 4

Ingredients
1.25lbs chicken breast
2 red bell peppers
1 red onion
1 medium head cauliflower
12 grape tomatoes
1/2 cup chopped romaine lettuce
1 tsp garlic powder
1 tbsp crushed garlic
1/2 tbsp cumin
1/2 tbsp chili powder
salt and pepper to taste
Guacamole and Salsa to top

Directions:
Heat a skillet on medium-high heat and add the chicken breast with the crushed garlic, cumin and chili powder as well as salt and pepper to taste.

As chicken cooks, slice bell peppers and onion into thin strips to later sauté.

After chicken is cooked through, chop into pieces and set aside. Transfer the veggies with a 1/2 tbsp of olive oil into the pan. Cook the onion and peppers until soft with a little brown.

As veggies are cooking, add chopped cauliflower to a food processor and “rice” with garlic powder, salt and pepper to taste. Once riced, you may steam it if you’d like. I tend not to as I like the crunch in the bowl.

Then add everything to a bowl. Put in cauliflower rice, chicken and veggies. Add in chopped romaine and sliced grape tomatoes. Top with 1-2 tbsp of salsa and 1-2 tbsp of guacamole.

*Nutritional information includes 1 tbsp of salsa and 1 of guacamole.

The Core Strength and Isos workout

by Cori Lefkowith | Mar 27, 2016

WARM UP
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

WORKOUT

Start with 3 rounds of the Isometric Circuit to really get things activated and working. Do not really rest between exercises and rounds except to transition between moves. Then rest 1-2 minutes and move on to the strength circuit.

Complete 3-5 rounds, resting as needed between rounds and even moves. This isn’t fast; however, you don’t want to spend a lot of time resting. Just take your time to challenge yourself with weights and variations. Then rest 1 minute and complete one round of the Ab Burnout as quickly as possible.

CIRCUIT #1:
30 seconds Pull Up and Hold
30 seconds Wall Sit
30 seconds Handstand Hold
30 seconds Banana

CIRCUIT #2:
10-15 reps Sandbag Good Mornings
5-15 reps (aka Max) Pull Ups
3-5 reps per side 3-Way Lunges
5-8 reps per side Turkish Hinge

BURNOUT:
20 reps Butterfly Crunches
20 reps each side Oblique Crunches
20 reps Lower Body Crunch
20 reps per side Bicycles
20 reps Full Sit Up

COOL DOWN
Stretch and Roll Out:
Calves
Quads
Groin
Hamstring
Hips/Glutes
Back/Chest
Shoulders/Forearms

NOTES:

For the Pull Up and Hold, you can do this with your feet lightly touching the ground to take a bit of weight off your arms. You can also do another one of the holds, especially the Dead Hang if you lose the Pull Up and Hold during the 30 seconds. Just don’t rest during that time!

For the Max Pull Ups, choose the hardest variation you can even if that means jumping or foot-assisted. It is better to do something harder and eek out 5 reps than something easier and do 10-15. Only do 10-15 if you can do them as full Pull Ups or you need to regress to Inverted Rows.

When you do the Burnout, make sure you don’t feel your low back engaging!

Chocolate Protein Cupcakes with Chocolate Malt Yogurt Frosting

by Cori Lefkowith | Mar 18, 2016

Chocolate Protein Cupcakes with Chocolate Malt Yogurt Frosting

CALORIES

GRAMS PROTEIN

GRAMS CARBS

GRAMS FAT

Servings 6

Ingredients
For the cupcake batter:
1/3 cup Trader Joe’s Cage-Free Egg Whites
1 tbsp Light Coconut Milk
1/4 cup Fat-Free Cottage Cheese
1/2 cup Optimum Nutrition Gold Standard Whey Peanut Butter Chocolate
1 tsp Vanilla Extract
1 tsp Organic Raw Honey
3 tbsp oats ground (about 1 tbsp before being ground..Use TJ’s Rolled Oats)
Frosting:
1/4 cup Nonfat Greek Yogurt
1 scoop Opti Whey Chocolate Malt
1 tsp Organic Raw Honey

Directions:

Preheat oven to 325 and place 6 cupcake liners in the tin.

Combine all batter ingredients together and mix well.

Divide batter evenly and bake for 10-15 minutes. (Took about 12 but could have probably taken out at 10…)

While the batter is baking, combine yogurt, protein and honey. Mix well and refrigerate.

Remove cupcakes from oven when toothpick inserted comes out clean…(Be careful not to overcook or they get a little dry). Let them cool then top with yogurt frosting and enjoy!