Cauliflower rice

Love rice but don't love the unnecessary carbohydrates?

Prep time: 10 minutes

Cook time: 5 - 10 minutes

Ingredients:
1 Head Cauliflower
2 tbls butter
pinch of salt and pepper

Directions:
1- Cut into small bite sizes pieces.
2- Place into a pot of boiling water.
3- Cook until you can gently insert a fork, but firm.
4- Drain water.
5- Use a potato masher to break up cauliflower.
6- Add butter, salt and pepper to taste.

Enjoy

Gym Tour: CrossFit Fuse - Redmond, WA

Guest post by Kelly McKeown:

A week away from all the comforts of home doesn’t mean you can’t get a couple of CrossFit WODs in! I was in Redmond, WA this past week for work training. As much as I enjoyed the experience and found it really beneficial, being holed up in a classroom for 5 days was tough. To help with my sanity and withdrawal from not working out I emailed CrossFit Fuse to see if I could jump in on one of their classes.

With Keith (coach/boyfriend) not by my side and taking charge, to be honest I was a little nervous reaching out to CrossFit Fuse. The apprehension was definitely uncalled for, as I was immediately put at easy by a welcoming reply back from Kim and Troy Morse :)

CrossFit Fuse is located in the Evans Business Park, not too far from Redmond Town Center. You know you are there when you see the giant tire outside with their name on it. I really liked the space, a good size, plenty of equipment… it made me feel pumped to work out as soon as I walked in the door. I jumped in on one of the ‘All Level’ classes … ‘Fight Gone Bad’ was on the board!

CrossFit Fuse Box

Me with trainer Troy Morse

Three rounds of:

Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

Troy was training the class and took us through the movements prior to the WOD and gave us pointers and motivation along the way. It has been a long time since I did FGB so was super happy to Rx the workout for the first time. I definitely recommend anyone that is heading to Redmond to schedule in a WOD at CrossFit Fuse. Thanks for the great experience Troy!

No gym over the holidays...what to do?

Sticking to a fitness routine "this-time-of-year" can be challenging. 

Here are a few simple, yet challenging workouts that require little to no equipment and limited space.

WORKOUT 1
Set 1: 50 reps of each movement then 90 seconds rest
Set 2: 40 reps of each movement then 75 seconds rest
Set 3: 30 reps of each movement then 60 seconds rest
Set 4: 20 reps of each movement then 45 seconds rest
Set 5: 10 reps of each movement then done

• Lunges
• Push ups
• Sit-ups
• Skip rope revolutions

WORKOUT 2
5 rounds for time

• 50 air squats
• 100 skip rope

WORKOUT 3
21 reps of each followed by,
15 reps of each followed by,
9 reps of each

• Thrusters (use broom or ski poles or x mas tree)
• Push ups

WORKOUT 4
"twelve days of xmas"

1. Bear crawl (10 yards)
2. Push ups
3. Sit-ups
4. Burpees
5. Jumping jacks
6. Walking lunges
7. Air squats
8. Flutter kicks
9. Thrusters (use broom or ski poles or back pack)
10. Mountain climbers
11. SDHP (use broom or ski poles or back pack)
12. Double under's

 ***the workout is performed like the song.
First set is 1 bear crawl,
second set is 2 push ups and 1 bear crawl,
third set is 3 sit-ups and 2 push ups and 1 bear crawl...and so on until all 12 sets are completed.

Enjoy the holidays, and have some fun.

Time to forecast our success

It's that time of year again!
That time of reflection and making resolutions.  Now, I'm not a big believer that one month or one day makes any real change, especially at midnight with a few drinks under the belt (see last years resolution).  Did you quit smoking for good, stop drinking permanently or commit to a fitness program?   

We are in a constant state of change and with enough planning, accountability, encouragement and knowledge we live in a constant state of positive growth.

To create positive growth we need to set specific, measurable goals that are attainable.  Weather our goals are fitness related, family related, or financially driven they all make up who we are and where we go.  The goals we create will determine daily decisions and keep us moving towards positive change.

Always keep moving towards positive growth.


    

Product review- STR/KE MVMNT intervals

Last week I got a new pair of training shoes from STR/KE MVMNT called the interval.

 After training in the intervals the past few weeks, I am super impressed with the lightweight feel and stability they provide.

These local guys have produced an ultra-lightweight, cross-trainer for running, lifting, skipping and just about anything you can throw at them.

Intervals in Swamp Green

Not only have they performed well in the gym, they are a stylish street shoe and I'm having difficulty taking them off.
 
 
For more information check out the website:

STR/KE MVMNT