Womens CrossFit Getting it Done!!

Good Job today ladies! You guys did awesome

Im so happy to see you guys improve week by week.   

Who knew climbing a rope could  be so fun! 

Warm-up

10 Inch worms

20 KBS

30 SDHP

200 m Sled Push #70 

Skill 

Rope Climb

WOD

3 Rounds for time...

600 meter row

10 Squat Snatch

15 Box Jumps

20 Ring Rows

1 Rope Climb

Women's CrossFit Classes

I am so excited to be offering a Women's Only CrossFit Class at CrossFit Nine! It will be held every Tue and Thurs from 10:00 - 11:00 am. I think that most women and mothers are intimidated by the thought of doing CrossFit and Im hoping this will inspire you all to come give it a try! It is by far the best workout I have ever experienced and has given me amazing results. Let's face it no one wants to spend hours in the gym. Let alone spend your time wandering not knowing what you should be working on. So leave that up to me, I will put together workouts that will tone, shred away fat, increase your endurance and burn some serious calories. Not only are you transforming your body your doing it in an hour!

All you have to do is show up and be ready for an awesome workout!

Check out the above tab Women's CrossFit for additional info!

Taking a break from daily posts

Hope everyone had a fabulous Christmas and New Years! For those of you who follow me regularly I wanted to let you know that Im going to be taking a break from posting regularly. My time will be spent studying to become a Licensed Nutritional Specialist! Which in turn means I will have much more to share with you when Im through! I will still try and post amazing recipes when I come across them. The blog will still be up and running for those who need to visit to check out my personal training prices etc... Thank you all for being supportive! Keri

Will be back soon!

Hey everyone I hope you enjoy the holidays.. Im going to take a few weeks off blogging to enjoy my time with the kids. Have a Merry Christmas and Happy New Year!

Quinoa??

Some people are still unsure what Quinoa is all about... Since we cook it like brown rice, quinoa is commonly considered a grain. However it is technically a protein-rich seed that is relative of leafy green vegetables like spinach and swiss chard. Quinoa is also considered a complete protein containing all nine essential amino acids needed for muscle growth and repair.

One cup of cooked Quinoa provides

220 calories

8g protein

39g carbohydrates

Chicken and Corn Lettuce Wrap

So I was craving something fresh yesterday and came across this recipe. I used the left over chicken from the last recipe I posted! Although I wasn't able to use fresh peaches or corn it still was delish!! Simply amazing!

Ingredients:

2 boneless chicken breasts cooked and diced

1/4 tsp ground cumin

juice of 1 lemon

juice of 2 limes

2 ears of corn (or frozen corn in my case thawed)

2 plum tomatoes

1 sweet yellow onion

1 jalapeno pepper

1 peach diced (or frozen peaches in my case thawed)

2 avocado cubed

1/2 cup fresh cilantro

sea salt and pepper

1 head of lettuce or romaine lettuce works

Be creative add celery or green onions for extra crunch!

Mix all ingredients above, fill your lettuce leaf and enjoy! Or eat it like a salad too..

Balsamic Dijon Chicken

Ingredients:

4 5oz boneless skinless chicken breast

1 tsp olive oil

2 shallots, minced

8 oz cremini mushrooms, quartered

1 cup farro

1.5 cups low sodium vegetable broth

1/4 cup minced fresh parsley

Marinade:

1/3 cup balsamic vinegar

1 tsp extra virgin olive oil

1 tbsp Dijon mustard

Pinch each sea salt and ground black pepper

Instructions:

1. Prepare marinade: In a bowl or zip lock plastic bag, combine all marinade ingredients. Add chicken, turning to ensure that breasts are completely coated with marinade. Cover bowl with plastic wrap or seal bag and refrigerate until needed.

2. Set your rice cooker to the regular setting. Place 1 tsp oil in rice cooker bowl. Add shallot, stirring to coat, then close or cover with lid. Cook for about 5 minutes, stirring occasionally, until shallots have softened. Add mushrooms and cook for 8 more minutes, covered and stirring occasionally, until mushrooms are soft and have released water. Stir in farro and cook, uncovered and stirring occasionally for 3 minutes.

3. Stir in broth. Place chicken, discarding leftover marinade, on top of farro mixture. Close or cover with lid and reset

rice cooker to "regular' setting. The program should take about 1 hour, depending on the rice cooker. Chicken is done when its internal temperature reaches 165F.

4. To serve, place 3/4 cup farro-mushroom mixture on each plate and top with 1 chicken breast. Sprinkle with parsley!

So as you can see in the picture I didn't f0llow the recipe. One because I didn't have farro on hand and two I wanted to eat the chicken along side a fresh salad. If you choose to cook it like me all you need to do differently is place the marinaded chicken along with juices in a 13x9 dish. Add your mushrooms and shallots and then a little extra vegetable broth. I then mixed the mushrooms around and tried to saturate them so they soaked up the juices. Cook on 350 for 30 min then flip chicken and cooked an additional 30 minutes or until done. It turned out super flavorful. It almost tasted like french onion soup!