Cat/Cow (Back Flexion/Extension)

Paleo Rosemary Flax Crackers (Chip Replacement!!)

The facts are coming out about the number of people that are affected by gluten.  I have noticed three different categories of people in terms of how they react to gluten.  Some people have celiac disease and they will tell you how horrible they feel when something is consumed that was processed even near a source of gluten.  The second group of people aren't as serious as the celiac response but will often live in a suboptimal state without realizing that gluten is dragging them down a bit.   The third group has somewhat adapted to the consumption of gluten and doesn't have a negative response.   Figure out what makes YOU feel good and not what makes someone else feel good.  Also, don't let others judge you about what makes you feel good because they can't tell you what that is!!

Ingredients

• 2 cups organic almond/coconut flour
• 1 cup organic flax seed meal
• 1/2 cup organic whole flax seeds
• 2 organic pastured eggs
• 2 tablespoons organic coconut oil
• 2 tablespoons organic rosemary
• 1 teaspoon sea salt (the dirty kind!!)

Directions-

• In a large mixing bowl, combine flour, flax seed meal, flax seeds, eggs, rosemary, oil and salt.
• Mix everything together very well.
• Line two baking sheets with parchment paper to prevent sticking.
• Roll dough between two sheets of parchment paper until dough is about 1/8" thick.
• Score with knife into 2"x 2" squares.
• Sprinkle a little extra salt over top of crackers.
• Bake @ 350 for 10-12 minutes or until crisp.
• Cool and break into squares.

Running Drill - Pawing

Transverse Step to Balance

Homemade Larabar's!

I've been dabbling in the homemade bar realm for a few years now with quite a bit of success. This recipe is similar to a Larabar, using for dates as the binding agent so doesn't even need honey to help hold things together.  Beyond the dates and nut mixture, you can get creative with different fruit/spice combos to get some pretty amazing flavors.  Some of my personal favorites have been coconut/sour cherry, blueberry/ginger and mango/cinnamon.

Coconut/Sour Cherry Bar

1 cup organic almonds

1/2 cup organic pecans

1 cup organic dried sour cherries

1/2 cup organic shredded coconut

1 cup organic pitted dates

1/2 teaspoon sea salt....the dirty kind!

2 Tablespoons organic coconut oil

Blueberry/Ginger

1 cup organic almonds

1/2 cup organic cashews

1 cup organic dried blueberries

1 cup organic pitted dates 

1/2 teaspoon sea salt....the dirty kind!

2 Tablespoons organic coconut oil

Mango/Cinnamon

1 cup organic almonds

1/2 cup organic pecans

1 cup organic dried mango

1 cup organic pitted dates

1/2 teaspoon sea salt...the dirty kind!

2 Tablespoons organic coconut oil

Directions:

• Blend nuts and sea salt in food processor leaving small chunks.
• Put processed nuts in large mixing bowl.
• Blend pitted dates, coconut oil and fruit in food processor until everything is almost like a paste.
• Add to processed nuts in mixing bowl and use hand to mash everything together.
• Can either be put into a snapware glass container and cut into squares or put onto a cookie sheet and pressed into squares.  

Ball Pike

Guacamole is good for you!!

Ingredients:

• 4 organic avocados
• 2 chopped organic roma tomatoes
• 1 organic lime
• 1/2 cup finely chopped organic onion
• 1/2 cup finely chopped organic cilantro
• 2 minced cloves organic garlic
• 1 tablespoon sea salt
• optional 1 pinch cayenne pepper or 1 organic jalapeno 

Directions:

• Mash together pitted avocados, squeezed lime juice, sea salt and garlic in a large bowl.  
• Mix in onion, cilantro and tomatoes.  
• For optional spice, add pinch of cayenne or jalapeno.
• Can be served immediately or refrigerated for later enjoyment!

Hip Clamshell (Internal/External Rotation)

Paleo Bacon Meatloaf

Ingredients

• 2 lbs organic grass fed ground beef
• 1 lb organic ground pork
• 1 c organic coconut/almond flour
• 2 organic eggs
• 16 oz organic tomato sauce
• 1 lb organic bacon
• 1/2 cup finely chopped organic onion
• 4 cloves minced organic garlic 
• 1 T sea salt
• Dash organic pepper

Preparation Instructions

• Set oven rack in middle of oven and preheat to 350.
• In a large mixing bowl combine the ground meats, flour, eggs, 8 oz tomato sauce, onion, garlic, salt and pepper.   Mix well with hands and spread into loaf pans.   The meatloaf will shrink significantly so the pan can be stuffed to begin with.  Top with bacon!
• Bake for 45 mins then for 10 more mins with the broiler on to get the bacon crisp.
• Heat additional tomato sauce in a pan to top over finished meatloaf.

Ball Twister

Single Leg Hip Rotary Drill

No Bake Paleo Brownie!

The No Bake Paleo Brownie!!

INGREDIENTS

•     1 cup pecans, lightly toasted
•     1 cup dates, pitted
•     5 tbsp. unsweetened cocoa powder
•     4 tbsp. shredded coconut, unsweetened
•     1 tsp. ground cinnamon
•     dash of sea salt
•     1 tbsp. vanilla extract
•     2 tbsp. honey

 PREP

•     Process pecans until small and crumbly
•     Add in dates and process until blended
•     Process in remaining ingredients until well combined
•     Press mixture into a 8×8-inch baking dish
•     Freeze for 1 hour, or until firm in refrigerator, then cut into squares

Nutrition info

• 1 cup pecans = 712 kCal, 74g Fat,  14g Carbs, 10g Protein
• 1 cup dates =  502 kCal,  1g Fat, 134g Carbs,  4g Protein
• cocoa powder =  60 kCal,  4g F,  15g C,  5g P
• shredded coconut = 133 kCal, 13g Fat, 5g Carbs,  1g Protein
• honey = 128 kCal,  0g Fat,  35g Carbs,  0g Protein

Totals

• 1535 kCal
• 92g Fat
• 203g Carbs
• 20g Protein

Per Serving (9 servings)

• 170 kCal
• 10g Fat
• 23g Carbs
• 2g Protein

Frontal Step to Balance

Frontal Lunge

Quinoa, Mango & Black Bean Salad

The vibrant colors of this salad – orange, red, black and green signal that it’s loaded with phytonutrients, vitamins and minerals.  And since the dish features both quinoa (a vegan complete protein containing all the essential amino acids!) and black beans, it’s a vegan protein powerhouse.  Serve on a bed of romaine lettuce.

Ingredients:

• ½ cup Quinoa
• 1 cup Water
• ¼ cup Orange Juice
• ¼ cup Chopped Fresh Cilantro
• 2 tbs Rice Vinegar
• 2 tsp Toasted Sesame Oil
• 1 tsp Minced Fresh Ginger
• 1/8 tsp Salt
• Pinch of Cayenne Pepper
• 1 Small Mango (diced)
• 1 Small Red Bell Pepper (diced)
• 1 cup Canned Black Beans (rinsed)
• 2 Scallions (thinly sliced)
• 1 Heart Romaine Lettuce

Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes.  Add the 1 cup water.  Bring to a simmer then reduce heat to maintain the simmer.  Cover and cook until the quinoa is tender and the liquid has been absorbed, 12 to 15 minutes.

Meanwhile, whisk orange juice, cilantro, rice vinegar, toasted sesame oil, ginger, salt and cayenne pepper in a medium bowl.  Add mango, bell pepper, beans and scallions.  Toss to coat.

When the quinoa is finished cooking, add to the mango mixture and toss to combine.

Nutrition Facts:
# of Servings – 2
Calories (per serving) 421
Total Fat – 8 grams (15% from fat)
Protein 15 grams (14% from protein)
Carbohydrates – 75 grams (71% from carbs)
Fiber – 14 grams
Sugar – 21 grams
Cholesterol – 0 mg
Sodium – 378 mg
Potassium – 1180 mg

Side Iso-Ab or the Side Plank

Sagittal Step up to Balance

Sweet Rolled Flax Balls

Ingredients: 

• 1 cup flax seeds (ground)
• 1/2 cup sesame seeds (ground)
• 1/3 cup pumpkin seeds, chopped fine
• 1/2-3/4 cup raw honey
• 1/2-3/4 cup, shredded dry coconut
• cinnamon to taste
• 1/4 cup cocoa powder (optional)
• 2 Tbs chia seeds (optional)

Directions:

1. In mixing bowl, combine ground seeds with honey, coconut and cinnamon.
2. Roll mixture into small round balls or into longer log shape.
3. Pour cocoa powder onto plate and roll balls through it to give them a light dusting of cocoa.
4. Put in freezer
5. Remove from freezer about ten minutes prior to serving.  If in a longer log shape, slice into rounds using a serrated knife.

Prone Iso-Ab or the Plank

Get in Shape with the Mill Creek Fitness Challenge!!

DATES:

INITIAL WEIGH IN - BETWEEN FEBRUARY 20TH-29TH

FINAL WEIGH IN - BETWEEN MAY 21ST-30TH

COST:

$20 PLUS TAX (CASH OR CHECK ONLY!)

TERMS:

BASED ON THE BIGGEST LOSER WITH A BODY FAT TWIST, FIT 4 LIFE IS JUDGING A CONTEST TO SEE WHO CAN ACHIEVE THE HIGHEST AVERAGE PERCENTAGE OF BODY FAT AND SCALE WEIGHT LOST.  THE JUDGING BASED ON PERCENTAGE GIVES EVERYONE, INCLUDING ALREADY FIT PEOPLE, A CHANCE TO WIN IT ALL!  HERE ARE A COUPLE EXAMPLES TO SHOW HOW IT WORKS.

CONTESTANT                            MARK                JOE                PATTY

STARTING WEIGHT                    220                    300                 135
FINAL WEIGHT                            176                    240                 105
TOTAL WEIGHT LOST                 44                     60                   29
% WEIGHT LOST                         20%                   20%              21.48%
STARTING BF%                           22%                   39%                28%
FINAL BF%                                    8%                    21%                14%
TOTAL BF% LOST                      14%                   18%                14%
% BF% LOST                              63.6%                 46.2%            35.74%
AVERAGE % LOST                   41.82%              33.08%           35.74%
PRIZE                                        GRAND                2ND                1ST  

PRIZES:

GRAND PRIZE

-$200 GIFT CARD TO CENTRAL MARKET!
-3 FREE PERSONAL TRAINING SESSIONS! ($255 VALUE)
-FEATURE ON CONTEST NEWS COVERAGE & WEBSITE!
-FIT 4 LIFE T-SHIRT!

1ST PLACE

-$100 GIFT CARD TO CENTRAL MARKET!
-1 FREE PERSONAL TRAINING SESSION! ($85 VALUE)
-FEATURE ON WEBSITE!
-FIT 4 LIFE T-SHIRT!

2ND PLACE

-$50 GIFT CARD TO CENTRAL MARKET!
-FEATURE ON WEBSITE!
-FIT 4 LIFE T-SHIRT!

3RD PLACE

-$25 GIFT CARD TO CENTRAL MARKET!
-FEATURE ON WEBSITE!
-FIT 4 LIFE T-SHIRT!