October 2015

11/01/2015: Sprint and Squats!

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot).

10/31/2015: Halloween Running Interval Training!

SATURDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes.

10/30/2015: Deadlifts, Running, Zombies with Kettlebells?

Congrats to Diane and Bill Clapes for completing their 10-mile race last weekend! Great work, you two!

Smugs Fitness Chicken Salad

This is a simple and efficient chicken salad made without using mayonnaise. It's low in calories, but contains a good ratio of macronutrients and can be used as a stand alone meal or toss it over a bed of greens and mixed veggies. You can prepare the chicken anyway you like (I'd skip frying though!). Whenver I grill, bake, or roast chicken, I always make enough to have leftover meat to make chicken salad. Additionally, if you are pressed for time, you can pick up a roasted chicken from Whole Foods or other grocery store and use the meat from it to make your chicken salad. I prefer buying my roasted chickens from Whole Foods because they prepare them with very few ingredients added. We like Salt and Pepper in the Smugs' household. 

If you're always on the go, this chicken salad travels well, keeps in the fridge for about 5 days (that's the limit I impose on it) and tastes great without using store bought mayonnaise! However...you could always make your own mayo

Nutriton Information

Serving Size: 1/2 Cup

Calories: 78

Macronutrients (per serving)

Carbohydrates: 9 gram

Fat: 1 gram

Protein: 7 grams

***Please note: Nutrition information is approximate and based on the ingredients I used for this recipe. If you alter the recipe, the nutrition information will also be changed. If you are strictly tracking your nutrition and you prepare this recipe, you should use the nutrition information you have based on the ingredients you used.***

 

10/29/2015: Push/Press, Squat/Lunge, Sprint!

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

10/28/2015: Broad Jump, Pushup, Split Jump, Lunge!

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED: None.

10/26/2015: Full Body, Bodyweight Exercises Workout

MONDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretchingfollowed by 10 Pushups, 10 Squats, and 20 Bird Dogs (hold 2 seconds/side)

10/25/2015: EMOM - Push, Squat, Crawl!

SUNDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

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