I have posted before on kettle bell training and the importance of metabolic workouts. Today I am thoroughly enjoying the work that we did here at A2O Fitness yesterday. We had our first Kettle bell workshop/workout class with Jim Beaumont of Idaho Kettle Bells. I can barely walk today, and as sick and slightly twisted as it sounds I LOVE it! This muscle soreness has given me a whole new respect for the Killer...er I mean Kettle Bells. My friend Lorie has commonly referred to them as such and until today I don't think I have ever felt quite this much wrath!
Jim taught us tecnique and proper form along with a very quick and effective metabolic workout you can do anywhere in a five foot radius with just one heavy kettle bell. I don't mean to offend anyone out there but if you are using anything less than an 18 pound kettle bell you may be doing yourself a huge injustice. Lifting heavy kettle bells safely and with proper form is truly one of the best ways to increase your cardivascular efficiency, burn fat and build lean muscle mass. The basic good old fashioned Russian Kettle Bell swing was the name of the game yesterday and it's a good thing I was planing a relaxing day today because anything beyond the book I am reading, the couch and my bathtub could be out of the question. Choose a weight that is challenging enough to raise your heart beat within 10 to 12 proper swings and ensure you get instruction from an expert before attempting any kettle bell workout.
If you are interested in learning more about kettle bell training in the Treasure Valley be sure and contact me for details. fitlud@gmail.com
A2O Fitness will be hosting this special series with Jim Beaumont for both educational workshops and workouts over the next few months. To reserve your spot on the upcoming September schedule email me today! I promise you will be grateful and your heart and body will thank you!
Jenn Ludington
Sunday, August 19, 2012
Sunday, August 12, 2012
What could be better than Chocolate?!
Well I am here to tell you...the sugarless, grainless purely Paleo variety that I developed in my kitchen this weekend. So here is my latest creation...
I started with a lot of coconut oil melted in a double boiler to liquid form. I slowly stirred in cocoa powder, cinnamon and stevia until it resembled a thick dark chocolate pudding and tasted as sweet as I felt necessary. I threw in some salted dry roasted macadamia nuts that I roughly chopped and unsweetened shredded coconut. As you can imagine the possible varieties are endless..you could try adding everything from nutmeg to ginger to cayenne for a kick! Or almonds, pistachios, brazil nuts, hazelnuts, cashews etc. the list goes on and on. Next I poured the mixture on wax paper and froze. About an hour later I began chipping away at it...quite literally, breaking pieces off and enjoying. My five year old got her own batch of the chocolate free of nuts and then asked why we were having sugar? Yep she was fooled as was the rest of the occupants in my home...Ted included!
Now that I have your attention I wanted to follow up this post with a bit of my own personal disclaimer...in the next few months I will begin to share more and more regarding my thoughts and opinions on training and nutrtion, my past beliefs and my evolving present beliefs. I am human, I learn and I grow. My views change with new science and nutrtional breakthroughs. I do my best to keep as informed and educated as possible but please understand I am not a Dietician or a licensed nutrtionist. I am experienced with body composition. I know how to gain positive body composition changes and how each of us respond to nutrition and of course exercise through pure experience. I have personally been to the extreme with my body and back more than once as well as with MANY of my clients. I learned many lessons, most didn't come easy and I will never regret any of them. My hope is that some of my own experiences will help others make sensible choices, motivate and encourage you to change your health and fitness in a positive way that is attainable and MAINTAINABLE without obsession over food or exercise. Neither is healthy and believe me I have done both! Stay tuned for more....
I started with a lot of coconut oil melted in a double boiler to liquid form. I slowly stirred in cocoa powder, cinnamon and stevia until it resembled a thick dark chocolate pudding and tasted as sweet as I felt necessary. I threw in some salted dry roasted macadamia nuts that I roughly chopped and unsweetened shredded coconut. As you can imagine the possible varieties are endless..you could try adding everything from nutmeg to ginger to cayenne for a kick! Or almonds, pistachios, brazil nuts, hazelnuts, cashews etc. the list goes on and on. Next I poured the mixture on wax paper and froze. About an hour later I began chipping away at it...quite literally, breaking pieces off and enjoying. My five year old got her own batch of the chocolate free of nuts and then asked why we were having sugar? Yep she was fooled as was the rest of the occupants in my home...Ted included!
Now that I have your attention I wanted to follow up this post with a bit of my own personal disclaimer...in the next few months I will begin to share more and more regarding my thoughts and opinions on training and nutrtion, my past beliefs and my evolving present beliefs. I am human, I learn and I grow. My views change with new science and nutrtional breakthroughs. I do my best to keep as informed and educated as possible but please understand I am not a Dietician or a licensed nutrtionist. I am experienced with body composition. I know how to gain positive body composition changes and how each of us respond to nutrition and of course exercise through pure experience. I have personally been to the extreme with my body and back more than once as well as with MANY of my clients. I learned many lessons, most didn't come easy and I will never regret any of them. My hope is that some of my own experiences will help others make sensible choices, motivate and encourage you to change your health and fitness in a positive way that is attainable and MAINTAINABLE without obsession over food or exercise. Neither is healthy and believe me I have done both! Stay tuned for more....
Tuesday, August 7, 2012
Caveman Quiche
Once again I was back in the kitchen experimenting and found that one can actually prepare a "Quiche" and have the whole family fooled into thinking it was the real thing...non Paleo believers beware! I LOVE this recipe...well it is like a recipe because as I have explained in the past I don't measure anything, I am never exact, and I generally just use some creativity. I find that when I measure it becomes a chore and when I cook or bake it's for pure pleaseure. I can't be bothered with recording fractions (not that I have ever claimed math was my strong suit). Now on the fun!
First Pre heat your oven to 325 degrees
For the "Crust" Base:
Mix ground flax meal, almond meal, a bit of coconut flour, a pinch of baking powder, 2 eggs, and some olive oil. Add a bit of garlic powder, sea salt, onion powder and black pepper to taste and combine with the other ingredients until you create a semi crust texture. Add more almond meal/flour if necessary to achieve desired texture. Spray a casserole dish with olive oil spray or coconut oil spray and press the "crust" firmly into the dish. Bake for about 10 to 15 minutes or until it smells delish and is light brown, but not 100% done.
Filling:
While your crust is baking sautee lots of fresh chopped garlic, a whole chopped yellow onion, 1 to 2 chopped shallots and olive oil in a large skillet over medium heat. Chop organic nitrate/nitrate free bacon( I like ALOT) and add to skillet. Cook until crisp. Turn down heat and add about 4 cups roughly chopped fresh spinach to skillet and allow it to wilt. In a large bowl combine shredded almond cheese ( I use a whole brick), some almond milk, 4 eggs and more garlic powder, onion powder, seal salt and pepper and whisk until combined. Add spinach mixture to bowl and stir to combine.
Remove base from oven. Pour the egg/spinach mix over and then place back in oven. Bake for about 30 minutes or until egg mixture is set and no longer runny in the center. Enjoy!
*Tip: This dish freezes wonderfully! I made three casserole dishes at once this last weekend and froze them in individual servings for the week.
**You can buy almond meal/flour, coconut flour and flax seed meal at any major grocery store that has an organic foods department. Or you can make your own...I buy bulk almonds, bulk flax seed, bulk unsweetened coconut flakes and grind them up in my blender seperately until they resemble the texture of the store bought variety. This saves money and only takes an extra five minutes.
**Almond Cheese is delightful! I buy the mozzerlla flavor for this recipe but other varieties would work just as well.
Here is my square version. It can be a bit overwhelming if the crust is more than about 3/4 of an inch thick so I suggest starting with a thin layer and building the base up if needed.
For more Paleo recipes visit:
http://paleodietlifestyle.com/paleo-diet-recipes/
For a picture of my creation visit my Facebook page:
http://www.facebook.com/#!/jennifer.ludington.3
First Pre heat your oven to 325 degrees
For the "Crust" Base:
Mix ground flax meal, almond meal, a bit of coconut flour, a pinch of baking powder, 2 eggs, and some olive oil. Add a bit of garlic powder, sea salt, onion powder and black pepper to taste and combine with the other ingredients until you create a semi crust texture. Add more almond meal/flour if necessary to achieve desired texture. Spray a casserole dish with olive oil spray or coconut oil spray and press the "crust" firmly into the dish. Bake for about 10 to 15 minutes or until it smells delish and is light brown, but not 100% done.
Filling:
While your crust is baking sautee lots of fresh chopped garlic, a whole chopped yellow onion, 1 to 2 chopped shallots and olive oil in a large skillet over medium heat. Chop organic nitrate/nitrate free bacon( I like ALOT) and add to skillet. Cook until crisp. Turn down heat and add about 4 cups roughly chopped fresh spinach to skillet and allow it to wilt. In a large bowl combine shredded almond cheese ( I use a whole brick), some almond milk, 4 eggs and more garlic powder, onion powder, seal salt and pepper and whisk until combined. Add spinach mixture to bowl and stir to combine.
Remove base from oven. Pour the egg/spinach mix over and then place back in oven. Bake for about 30 minutes or until egg mixture is set and no longer runny in the center. Enjoy!
*Tip: This dish freezes wonderfully! I made three casserole dishes at once this last weekend and froze them in individual servings for the week.
**You can buy almond meal/flour, coconut flour and flax seed meal at any major grocery store that has an organic foods department. Or you can make your own...I buy bulk almonds, bulk flax seed, bulk unsweetened coconut flakes and grind them up in my blender seperately until they resemble the texture of the store bought variety. This saves money and only takes an extra five minutes.
**Almond Cheese is delightful! I buy the mozzerlla flavor for this recipe but other varieties would work just as well.
Here is my square version. It can be a bit overwhelming if the crust is more than about 3/4 of an inch thick so I suggest starting with a thin layer and building the base up if needed.
For more Paleo recipes visit:
http://paleodietlifestyle.com/paleo-diet-recipes/
For a picture of my creation visit my Facebook page:
http://www.facebook.com/#!/jennifer.ludington.3
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