April 24, 2020

Workout 1

Option 1:

Run 1.5 miles

BUT, every 200m stop and do 10-15 Air Squats

Option 2:

Run 800m and do 10-15 Air Squats every 100m

Option 3:
Walk/Row/Bike either Option 1 or 2!

Workout 2

Every 5 Minutes x 5 Sets:
200 Meter Run or Jog/Walk/Cardio Machine for 1:00
15 Burpees or 15 Up/Downs
200 Meter Run or Jog/Walk/Cardio Machine for 1:00

* Rounds begin every 5 minutes in this simple bodyweight interval workout
* You’ll complete the three stations for time and rest whatever time remains until the next round begins
* Rounds begin on the 0-5-10-15-20 minute marks

Workout 3

Here is a video on how to create an Odd Object: https://www.youtube.com/watch?v=babynjrLqbg&feature=youtu.be

AMRAP 15-20 Minutes (As many rounds as possible in 15-20 minutes)
15 Odd-Object Rows
10 Pushups
15 Air Squats

Odd-Object Rows: Video

FREE LIVE ZOOM YOGA CLASSES FROM ZENYA YOGA in Newport News!
FREE CLASSES OFFERED -Yoga For Centering & Stress Relief -Meditation Mindfulness -Pilates & Barre -Chair Yoga- Strength & Stretch-Great for Seniors -Prenatal Yoga -Yoga Nidra
  1. go to www.zenyayoga.com and go to “class schedule” to see the class times
  2. Download ZOOM Cloud App to your cell phone or go to Zoom.us
  3. Choose a Class Time and AT THAT CLASS START TIME: TYPE IN- MEETING ID: 757-643-6900 PASSWORD: zenya
  4. We look forward to seeing all of you in class!

April 13, 2020

Workouts for this week!

Workout 1

10 Rounds:
10 push-ups
10 sit ups
10 squats

Workout 2

Run/Walk 1 – 2 miles for time. Repeat this once a week

Workout 3

5-7 Rounds:
20 reverse lunges (10 each leg) https://youtu.be/xrPteyQLGAo
30 sec to 1 minute plank

April 3, 2020: UPDATE!

Please complete this very simple registration form so that we know who is participating:

April 2, 2020: UPDATE!

Hello City Of Hampton Nutrition Challenge Participants!
 
I hope everyone is staying safe and sane amidst this crisis.
 
We have added a 21-Day EXTENDED Workout & Nutrition Accountability Challenge Beginning April 6 – April 26, 2020

The goal of this challenge is to help the City Of Hampton Challenge participants maintain routine and continue to focus on your exercise, nutrition, and sanity while in quarantine.  And to help us all NOT GAIN THE “QUARANTINE 15” during this unprecedented time.

The details of the new supplemental Challenge are included in the document attached below.
 
There is a lot of info and it is definitely worth the read!
PLEASE READ THE DOCUMENT ATTACHED BELOW IN DETAIL & MAKE A LIST OF YOUR QUESTIONS!
THEN, JOIN CORTNEY & NICOLE on a LIVE ZOOM Q&A Meeting, Monday, April 6th @ 7:30pm where you can get all of your questions answered!
Go to Zoom.us or to the app on your phone and enter JOIN MEETING and Meeting Code: 757-775-6075
 
We are SO EXCITED to work with all of you and to help you continue the progress you’ve already made!
 
Please read the attached form thoroughly and SEE YOU ALL ON ZOOM Monday at 7:30pm!

March 14, 2020: Week 4– The Final Week!

WORKOUTS

These workouts are all simple workouts you can do in your home, no equipment necessary! These can all be made easier or harder depending on your experience and level of activity.
Level 1 workouts are for people who have not been working out at all and/or who have been more sedentary.
Level 2 workouts are for people with more experience and who have been working out.
Some of you might find yourself between Level 1 and Level 2 — that’s ok! Do the best you can!
If you already have a regular workout plan that you like and can stick to, that’s great! These are all optional workouts.
NOTE: DO NOT DO THESE WORKOUTS WITHOUT WATCHING THE VIDEO LINKS HERE TO SEE PROPER FORM.

Level 1 Option:

10 min AMRAP (as many rounds as you can in 10 minutes)

30 second jog in place or walk in place getting knees as high as you can

10 Step Back Lunges

Unweighted Get-ups or Modified Burpees (see videos)

Level 1 Videos for Workout 10:

Lunges:
https://www.crossfit.com/at-home/at-home-back-step-lunge 

Get-up/Modified Burpee Options:
https://www.crossfit.com/at-home/at-home-supine-to-stand

https://www.crossfit.com/at-home/the-burpee

Level 2 Option:

3-5 Rounds:
60 Jump ropes or Side to side hops
40 Step-Back Lunges
10-20 Burpees

Level 1 Option:

2 Rounds:

Walk briskly for 4 minutes

20-30 Situps or Crunches

20-30 Air Squats

  

Level 1 Videos for Workout 11:

Squats:

https://www.crossfit.com/at-home/at-home-workout-sit-to-stand-progression;

https://www.crossfit.com/at-home/door-frame-squats

Situps:

https://www.crossfit.com/at-home/leg-arm-assisted-sit-up

Crunches:

https://www.youtube.com/watch?v=M6yAoJJQvGY

 

Level 2 Option:

 3 Rounds:

800m Run

50 Sit-ups

50 Air Squats

 WORKOUT 12 OF 12

Level 1 Option:

3-4 Rounds:

5 Push-ups of Choice (to couch, on knees)

10 Leg Raises

20 Step-ups

0:20 Plank

 

Level 1 Videos for Workout 12:

Leg Raises:  Lay on Floor and put hands under your bottom.  Raise your legs one at a time or both at the same time :

https://www.crossfit.com/at-home/seated-leg-raise

https://www.youtube.com/watch?v=4kDIcRvesFU

Plank:

https://www.crossfit.com/at-home/plank-hold

Pushups:

https://www.crossfit.com/at-home/at-home-couch-push-ups

https://www.crossfit.com/at-home/at-home-push-up-progression

Step-Ups:

https://www.crossfit.com/at-home/at-home-step-ups

 

Level 2 Option:

16 min Alternating EMOM (Every minute on the minute, do both exercises)

Minute 1: 3 Pushups + 3 Burpees

Minute 2: 6-10 Step-ups + 10 Leg Raises

Keep alternating minutes until the 16 minutes is up.

RECIPES

Recipe 1 Week 4: Cilantro-Lime Shrimp

Ingredients
2 pounds large raw shrimp, deveined, shells removed
4 Tbsps high quality olive oil, melted unrefined coconut oil (melt in a saucepan), or avocado oil
1 bunch fresh cilantro leaves, chopped
1 tsp sea salt, & freshly ground black pepper to taste
4 cloves garlic, minced
2-3 whole fresh limes, juiced

Directions
Preheat the oven to 375 degrees f.

Arrange shrimp in a single layer on a large baking sheet.

In a medium mixing bowl, add the oil, cilantro, sea salt, garlic and lime juice. Whisk until combined, then pour over the shrimp.

Bake in preheated oven until the shrimp are opaque and the sauce is bubbling. About 8-10 minutes depending on size of shrimp.

Serve hot. If serving buffet style, provide wooden cocktail toothpicks for your guests to lift shrimp off the hot pan.

URL
http://cleanfoodcrush.com/cilantro-lime-shrimp/

Recipe 2 Week 4: One Pan Garlic Herb Chicken and Asparagus

Preparation Time 5 mins
Cook Time 20 mins
Yield 4

Ingredients
3-6 chicken thighs or boneless skinless chicken breasts (breasts pounded to even ½ inch thickness)
salt and pepper, to taste
1 pound asparagus, ends trimmed
3 tablespoons butter, divided
1 tablespoon minced garlic
½ teaspoon dried basil (see note)
½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon onion powder
salt and pepper, to taste
fresh herbs for garnish (optional)

Directions
Season chicken with salt and pepper on both sides. Melt 2 tablespoons butter in a large pan/skillet over meidum-high heat. Stir in garlic and herbs and cook another minute or so until the garlic is fragrant.

Reduce heat to medium, add chicken to pan, and cook for 5-7 minutes, then flip and cook another 5-7 minutes. (Chicken should be nearly, but not completely cooked through by this point)

Scoot the chicken over the sides and add remaining 1 tablespoon butter to the empty portion of the pan. Once the butter is melted, add asparagus. Season asparagus with salt and pepper, to taste. Cook, rotating throughout, for 4-6 minutes until tender and chicken is completely cooked through.

Serve immediately garnished with freshly cracked black pepper and fresh herbs if desired.

URL
https://www.lecremedelacrumb.com/one-pan-garlic-herb-chick…/

Recipe 3 Week 4: One Pot Moroccan Quinoa or Rice

Preparation Time 10 mins
Cook Time 25 mins
Yield 4

Ingredients
2 tsp. unsalted butter
1 lemon, sliced thin*
1 Tbsp. extra-virgin olive oil
¼ cup finely chopped shallots (from 1 medium shallot)
3 garlic cloves, minced
1 tsp. ground cumin
1 tsp. paprika
½ tsp. kosher salt
½ tsp. freshly ground black pepper
1 cup dry quinoa
1 (14.5-oz.) can diced tomatoes
2 cups lower-sodium vegetable broth (I recommend Pacific Foods brand, if available)
3 cups fresh baby spinach
½ cup sliced almonds
¼ cup sliced green olives, such as castelvetrano olives
¼ cup fresh parsley or cilantro leaves

Directions
Heat butter in a large skillet with a fitted lid over medium-high heat. Once melted, add lemon slices. Cook 2 to 3 minutes, until golden-brown; flip and cook 1 to 2 additional minutes. Transfer to a plate and reduce heat to medium.

Add oil, shallots, and garlic to pan; cook 2 to 3 minutes, until softened. Stir in cumin, paprika, salt, and pepper; cook 1 minute, stirring often. Add quinoa; stir to coat, and cook 1 to 2 minutes in order to lightly toast quinoa. Stir in diced tomatoes and broth and bring mixture to a boil. Reduce heat to a simmer, cover, and cook until quinoa absorbs most liquid and plumps up, about 17 minutes. Uncover, and stir in spinach until greens wilt into mixture, about 1 to 2 minutes. Remove from heat and stir in almonds. Top with olives, fresh herbs, and caramelized lemon slices.

URL
https://dishingouthealth.com/one-pot-moroccan-quinoa/

Recipe 4 Week 4: Spatchcock Chicken 

Preparation Time 15M
Cook Time 45M
Yield 6 people

Ingredients
4 1/4 lb whole chicken (*)
1/2 tsp salt ((we used sea salt))
1/8 tsp black pepper
4 Tbsp unsalted butter (softened)
1 Tbsp olive oil (plus more to drizzle)
1 Tbsp parsley (finely chopped)
2 garlic cloves (minced)
1/2 tsp lemon zest
1 Tbsp lemon juice
1 tsp salt (plus more for vegetables)
1/8 tsp black pepper
2 lbs medium red potatoes (scrubbed and quartered)
3 medium carrots (peeled and quartered)
8 oz Brussels sprouts (trimmed and halved)

Directions
(Preheat oven to 425˚F after step 4). Place chicken breast-side down with the wings/ neck facing towards you. To remove the spine, use kitchen shears to cut through the ribs right next to the spine along both sides. Open rib cage and use a heavy knife to score down the sternum. This will help pop out the breast bone and flatten chicken. Season inside the chicken with 1/2 tsp salt and a pinch of black pepper.

Flip the chicken over breast side up and set on parchment-lined, rimmed baking half sheet. Using the palm of your hand, push firmly over the breast bone forcing the chicken to lay completely flat. Use your thumbs to separate the skin from the meat over breast, thigh and drumstick areas.

In a small mixing bowl, combine the flavored butter ingredients. Mash with fork for a couple of minutes until lemon juice is mostly incorporated into butter.

Spread 2/3 of mixture under the chicken skin and and dot/spread remaining butter all over chicken.

Place prepared vegetables all around the chicken and drizzle everything with olive oil. Sprinkle chicken and vegetables generously with salt and some black pepper to taste.

Bake uncovered at 425˚F for 45 min or until instant read thermometer reads 160˚F when inserted into thickest part of chicken breast**. Remove form oven and rest uncovered 10 minutes on a cutting board before serving.

URL
https://natashaskitchen.com/…/spatchcock-chicken-recipe-vi…/

Recipe 5 Week 4: Simple Spaghetti Squash Skillet

Preparation Time 15 minutes
Cook Time 1 hour
Yield 4

Ingredients
1 spaghetti squash
1 tsp extra virgin olive oil
1 lb lean ground Beef (grass fed, if possible) or lean ground Turkey
1 small yellow onion, diced
3 cloves garlic, minced
1/4 cup diced green bell pepper
1/2 cup sliced mushrooms
2 (14.5 oz) cans organic diced tomatoes, OR 3 cups FRESH diced tomatoes
1 (15 oz) can organic tomato sauce
2 Tbsp fresh parsley
2 tsp dried basil
1/2 tsp dried oregano
Sea salt and freshly ground black pepper, to taste
Sprinkling of all-natural parmesan cheese (optional, omit for dairy-free)

Directions
Cut a medium spaghetti squash in half, scoop out seeds.

Very lightly coat the inside with olive oil.

Bake @375 degrees f skin side up, on a flat sheet pan for about 45 minutes.

Cool just a bit

Use a fork to shred “spaghetti” out of the skin.

Use paper towels to soak up moisture just a bit.

Heat large skillet over medium-high heat. Once hot, crumble in meat and cook until browned, stirring occasionally. Drain fat, set cooked meat aside.

Heat olive oil in skillet, once hot and add onion and green peppers and sauté until tender, about 3 minutes, adding in garlic & mushrooms during last 30 seconds of sautéing.

Pour in diced tomatoes, and sauce. Stir in fresh parsley, the basil, oregano, and season with salt and pepper to taste.

Bring just to a gentle boil then add cooked spaghetti squash noodles and cooked meat, stir and submerge noodles in liquid, then reduce heat to a simmer for 2 minutes until heated through.

Garnish with fresh chopped basil and a touch of parmesan, serve warm.

URL
http://cleanfoodcrush.com/spaghetti-squash-skillet/

March 7, 2020: Week 3

WORKOUTS

These workouts are all simple workouts you can do in your home, no equipment necessary! These can all be made easier or harder depending on your experience and level of activity.
Level 1 workouts are for people who have not been working out at all and/or who have been more sedentary.
Level 2 workouts are for people with more experience and who have been working out.
Some of you might find yourself between Level 1 and Level 2 — that’s ok! Do the best you can!
If you already have a regular workout plan that you like and can stick to, that’s great! These are all optional workouts.
NOTE: DO NOT DO THESE WORKOUTS WITHOUT WATCHING THE VIDEO LINKS HERE TO SEE PROPER FORM.

Level 1 Option:

10 min AMRAP

5 Pushups/Couch Pushups

10 Air Squat or Sit to Stand

15 Situps or Crunches

Level 1 Videos for Workout 7:

Squats:

https://www.crossfit.com/at-home/at-home-workout-sit-to-stand-progression;

https://www.crossfit.com/at-home/door-frame-squats

Pushups:

https://www.crossfit.com/at-home/at-home-couch-push-ups

https://www.crossfit.com/at-home/at-home-push-up-progression

Situps:

https://www.crossfit.com/at-home/leg-arm-assisted-sit-up

Crunches:

https://www.youtube.com/watch?v=M6yAoJJQvGY

Level 2 Option:

15 min AMRAP

5 Pushups

10 Air Squats

15 Situps

Level 2 Videos for Workout 7:

Squats:

https://youtu.be/C_VtOYc6j5c

Pushups:

https://www.youtube.com/watch?v=_l3ySVKYVJ8

Level 1 Option:

3-5 Rounds:

1:00 Unweighted Get-ups or Modified Burpees (see videos)

1:00 Step-ups

1:00 Rest

Level 1 Videos for Workout 8:

Get-up/Modified Burpee Options:

https://www.crossfit.com/at-home/at-home-supine-to-stand

https://www.crossfit.com/at-home/the-burpee

Step-Ups:

https://www.crossfit.com/at-home/at-home-step-ups

Level 2 Option:

5-10 Rounds:

1:00 Burpees

1:00 Step-ups

1:00 Rest

Level 2 Videos for Workout 8:

Burpees: https://www.youtube.com/watch?v=TU8QYVW0gDU

Level 1 Option:

5 Rounds:

10 Step Back Lunges

10 Leg Raises or Alternating Leg Raises

0:10-0:20 Plank Hold on Floor or to a couch

 

Level 1 Videos for Workout 9:

Lunges:

https://www.crossfit.com/at-home/at-home-back-step-lunge

 Leg Raises:  Lay on Floor and put hands under your bottom.  Raise your legs one at a time or both at the same time :

https://www.crossfit.com/at-home/seated-leg-raise

https://www.youtube.com/watch?v=4kDIcRvesFU

Plank:

https://www.crossfit.com/at-home/plank-hold

Level 2 Option:

50-40-30-20-10*

Alternating Lunges

Mountain Climbers

*1:00 Plank Hold after each round

RECIPES

Recipe 1 Week 3: Crockpot Pulled Pork Chili

Preparation Time 10 mins
Cook Time 10 hours
Yield 6-8

Ingredients
2 pound pork roast (excess fat trimmed)
3 garlic cloves, peeled
½ cup hot sauce
3 tablespoons smoked paprika
2 tablespoons garlic powder
2 tablespoon chili powder
1 tablespoon cumin
2 teaspoons cayenne pepper
1 heaping tablespoon red pepper flakes
lots of salt
2 yellow onions, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
2 (14) ounce cans of fire roasted tomatoes
1 (14) ounce can of tomato sauce
avocado, sliced (to garnish)
green onions, diced (to garnish)

Directions
Place the pork roast in a crock pot.

Press a knife into the roast in 3 spots and press the peeled garlic cloves into the holes made from the knife.

Pour hot sauce over meat.

Sprinkle the paprika, garlic powder, chili powder, cumin, cayenne pepper, red pepper flakes, and salt on top of the roast.

Place diced onions, peppers, tomatoes and tomatoes sauce on top of the roast.

Cover and cook for 8-10 hours on low.

Garnish with sliced avocado and green onions.

URL
http://paleomg.com/crockpot-pulled-pork-chili/

Recipe 2 Week 3: Garlic Mushrooms

Preparation Time 5M
Cook Time 10M
Yield 4 serves

Ingredients
4 tablespoons unsalted butter
1 tablespoon olive oil
1/2 an onion chopped (optional)
1 pound (500 g) Cremini or button mushrooms
2 tablespoons dry white wine* (optional)
1 teaspoon fresh thyme leaves chopped
2 tablespoons chopped fresh parsley
4 cloves garlic minced
Salt and pepper to taste

Directions
Heat the butter and oil in a large pan or skillet over medium-high heat.

Sauté the onion until softened (about 3 minutes).

Add the mushrooms and cook for about 4-5 minutes until golden and crispy on the edges.

Pour in the wine and cook for 2 minutes, to reduce slightly.

Stir through thyme, 1 tablespoon of parsley and garlic. Cook for a further 30 seconds, until fragrant.

Season generously with salt and pepper (to your taste).

Sprinkle with remaining parsley and serve warm.

Recipe 3 Week 3: Garlic Rubbed Roasted Cabbage Steaks

Preparation Time 05m
Cook Time 1h00m
Yield 4 Servings

Ingredients
1 2 pound head of organic green cabbage (cut into 1″ thick slices)
1.5 T extra virgin olive oil
3 large garlic cloves (smashed)
kosher salt
freshly ground black pepper
spray olive oil

Directions
Preheat oven to 400F and rub baking sheet with olive oil (or spray with non-stick cooking spray). Pull outer leaf off cabbage (it’s usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 1″ thick slices.

Rub both sides of cabbage with smashed garlic.

Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices.

Finally, sprinkle each side with a bit of kosher salt and freshly cracked black pepper.

Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy. Serve hot and Enjoy!

URL
https://www.everydaymaven.com/garlic-rubbed-roasted-cabbag…/

Recipe 4 Week 3: Rice Stuffed Peppers 

Preparation Time 20 minutes
Cook Time 30 minutes
Yield 6

Ingredients
My grandmother always made THE BEST stuffed peppers.

They took hours to bake…such a special treat!

She left her recipe with me, and I was determined make these doable as an ‘everyday’ dinner option…by precooking the ingredients, as it cuts an entire hour off the bake time!

Enjoy!

Makes 6 servings

Ingredients:

6 green bell peppers, remove and discard the tops, seeds, and membranes.
1.5 pounds grass fed ground beef, or turkey
1 medium yellow onion, diced
6-8 stalks fresh celery, diced
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Sea salt and pepper to taste
1 teaspoon Italian seasoning
1.5 cups pre-COOKED rice or quinoa (I keep pre-cooked rice on hand for meal prep…for this recipe it was only a matter of measuring the rice)
1, 25-28 oz glass jar of favorite low-sugar, all-natural marinara sauce.

Directions
Preheat the oven to 350 degrees f.

In a large stock pot of boiling water, parboil the peppers until tender, just 3 minutes. Remove and let dry on paper towels.

In a large skillet over medium-high heat, add the meat, onions, celery, and seasonings. Cook until the meat is browned, stirring to break up the lumps (drain grease).

Add the precooked rice and marinara sauce and stir well. Remove from the heat and adjust the seasoning, to taste.

Pour enough water into a baking dish to just cover the bottom, about 1/8-inch deep.

Stuff the bell peppers evenly with the rice mixture and place in the baking dish

Bake until the peppers are very tender and the filling is heated through, 20-25 minutes.

URL
http://cleanfoodcrush.com/stuffed-peppers/

February 29, 2020: Week 2

WORKOUTS

These workouts are all simple workouts you can do in your home, no equipment necessary! These can all be made easier or harder depending on your experience and level of activity.
Level 1 workouts are for people who have not been working out at all and/or who have been more sedentary.
Level 2 workouts are for people with more experience and who have been working out.
Some of you might find yourself between Level 1 and Level 2 — that’s ok! Do the best you can!
If you already have a regular workout plan that you like and can stick to, that’s great! These are all optional workouts.
NOTE: DO NOT DO THESE WORKOUTS WITHOUT WATCHING THE VIDEO LINKS HERE TO SEE PROPER FORM.

Level 1 Option:

8-10 minute AMRAP (as many reps as possible) of:

15 Squats or Sit to Stands with chair

15 Situps or Crunches

15 Couch Pushups

*Repeat the 3 exercises for 8-10 minutes

Level 1 Videos for Workout 4:

Squats:

https://www.crossfit.com/at-home/at-home-workout-sit-to-stand-progression;

https://www.crossfit.com/at-home/door-frame-squats

Pushups:

https://www.crossfit.com/at-home/at-home-couch-push-ups

https://www.crossfit.com/at-home/at-home-push-up-progression

Situps:

https://www.crossfit.com/at-home/leg-arm-assisted-sit-up

Crunches:

https://www.youtube.com/watch?v=M6yAoJJQvGY

 

Level 2 Option:

3 Rounds:

30 Weighted Squats (Be creative!)

30 Pushups (with excellent form—ladies can do 15-20)

30 Situps

Level 2 Videos for Workout 4:

Pushups:

https://www.youtube.com/watch?v=_l3ySVKYVJ8

Weighted Squats (You can use DBs if you have them or any other object, keep the chest up!)

https://www.crossfit.com/at-home/at-home-bag-squat

https://youtu.be/C_VtOYc6j5c

Level 1 Option

20-30 minutes of cardio of choice—Go for a long walk, use a stationary bike or treadmill, continuous for 20-30 minutes

After your cardio, then practice holding a “Tuck Hollow Hold” (Core stability strengthening exercise)

Hold for 10-20 seconds then rest for 10-20 seconds.  Try to do it 8 times!

Head and shoulders should be lifted off the floor.

Level 1 Video for Tuck Hollow Hold:

https://www.youtube.com/watch?v=UIZPtcSEhtI

Level 2 Option

10-20 Minutes:

0:20 Run Fast/Run/Jog/Walk Fast (choose your level)

0:40 Walk Slow

Then Tabata Hollow Hold:

20 seconds of work

10 seconds of rest

X 8 rounds (a total of 4 minutes)

Level 2 Video for Hollow Hold Options

(Be SURE your lower back ALWAYS remains in contact with the ground):

https://www.youtube.com/watch?v=l6s1F0Xj0wk

https://www.youtube.com/watch?v=UIZPtcSEhtI

Level 1 Option:

8-12 minute AMRAP*

5-10 Unweighted Get-ups or Modified Burpees (see videos)

10 Leg Raises or Alternating Single Leg Raises

*(Depending on your level, choose to do these exercises for 8 to 12 minutes)

Level 1 Videos for Workout 6:

Get-up/Modified Burpee Options:

https://www.crossfit.com/at-home/at-home-supine-to-stand

https://www.crossfit.com/at-home/the-burpee

Leg Raises.  Lay on Floor and put hands under your bottom.  Raise your legs one at a time or both at the same time :

https://www.crossfit.com/at-home/seated-leg-raise

https://www.youtube.com/watch?v=4kDIcRvesFU

Level 2 Option:

10-9-8-7-6-5-4-3-2-1

Burpees

Lunges x2 (20-18-16-etc)

Leg Raises

Level 2 Videos for Workout 6:

Burpees: https://www.youtube.com/watch?v=TU8QYVW0gDU

Lunges: https://www.youtube.com/watch?v=L8fvypPrzzs (Can also be stationary lunges in place)

RECIPES

Recipe 1 Week 2: Weeknight Burrito Skillet
NOTE: no tortillas or cheese

Ingredients
2 tsp avocado, or olive oil
1 yellow onion, diced small
1 pound ground turkey, or grass fed beef
1/2 Tbsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp cumin
1/2 tsp sea salt
1 (15-ounce) can reduced-sodium pinto, OR kidney beans, drained and rinsed
1.5 cups prepared, low-sugar chunky salsa
1/2 cup water
diced avocado
diced tomato
Greek yogurt
green onions

Directions
Heat oil in a large skillet over medium-high and add onion, cooking for 2-3 minutes.

Add the turkey, cook until nicely brown.

Add the seasonings, stirring to combine with the meat.

Reduce the heat to medium-low, add the beans, salsa, and water, stirring together and cooking at a low simmer for 4 minutes..

Garnish with avocado, tomato, and green onions.

URL
http://cleanfoodcrush.com/burrito-skillet/

Recipe 2 Week 2: Marinade for Flank Steak

Ingredients
3⁄4 cup oil (Olive or Avocado)
2 tablespoons Worcestershire sauce
1⁄2 cup GF Soy Sauce, Tamari, Coconut Aminos, or Liquid Aminos
1⁄4 cup red wine vinegar
2 cloves garlic, minced
1 teaspoon dry mustard
2 tablespoons lemon juice
1 teaspoon parsley

Directions
Mix oil, Worcestershire sauce, soy sauce, vinegar, garlic, mustard,lemon juice and parsley together in a large zip lock bag.
Marinade beef over night.

URL
http://www.geniuskitchen.com/…/marinade-for-flank-steak-423…

Recipe 3 Week 2: 4 Ingredient Zucchini Tater Tots

Preparation Time 45M
Cook Time 30M
Yield 40

Ingredients
3 large russet potatoes, peeled
2 zucchinis, about 2-3 cups shredded
1 1/2 teaspoons salt, plus more for sprinkling on top
Olive oil

Directions
Place potatoes in a large pot and cover with cold water. Bring water to a boil and cook potatoes for 20-30 minutes, until fork tender but still have some give in the middle. Drain water and let potatoes cool until they are comfortable to handle. You want them to still be warm.

Preheat oven to 425 degrees Fahrenheit. Grate potatoes on the large side of a box grater and put into a large bowl. Grate each zucchini and squeeze out the liquid using a clean dishtowel. Place grated zucchini into the bowl with the potatoes and add 1 1/2 teaspoons salt. Use your hands to mix everything together.

Line a large cookie sheet with parchment paper. Use your hands to form small cylinders with the mixture. Use about 1 tablespoon per tater tot. Place the cookie sheet in the freezer for about 10 minutes to allow them to firm up.

Brush the top of each tater tot with a small amount of olive oil and sprinkle each one with salt. Bake tater tots until browned a crispy, about 30 minutes flipping halfway though.

URL
https://www.shelikesfood.com/4-ingredient-zucchini-tater-to…

Recipe 4 Week 2: Balsamic Chicken with Roasted Vegetables

Ingredients (Double or Triple if desired for meal prep!):
8 (4 oz each) boneless skinless chicken thighs, trimmed of fat
1 teaspoon kosher salt
fresh black pepper, to taste
cooking spray
10 medium asparagus, ends trimmed, cut in half
2 red bell peppers
1 red onions, chopped in large chunks
1/2 cup carrots, sliced in half long, cut into 3-inch pieces
5 oz sliced mushrooms
1/4 cup plus 1 tbsp balsamic vinegar
2 tablespoons extra virgin olive oil
2 cloves garlic, smashed and roughly chopped
1 1/2 tablespoons fresh rosemary
1/2 tbsp dried oregano or thyme
2 leaves fresh sage, chopped

Directions
Preheat oven to 425°F.

Season chicken with salt and pepper. Spray 2 large baking sheets with oil.

Combine all the ingredients together in a large bowl using your hands to mix well then arrange everything onto the prepared baking sheets spread out in a single layer.

The vegetables should not touch the chicken or it will steam instead of roast.

Bake about 20 to 25 minutes, rotating the pan top to bottom, or until the chicken is cooked through and the vegetables are roasted and tender.

URL
https://www.skinnytaste.com/balsamic-chicken-with-roasted/

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February 21, 2020: Week 1

WELCOME EVERYONE TO THE 2020 CITY OF HAMPTON NUTRITION CHALLENGE !!!

All of this information can also be found on the Private City of Hampton Nutrition Challenge Facebook Group–for more support, ideas, etc– ask to be added to that private group!

Here is what you can expect to see here released every week:

-3 recipes every week

-3 easy to follow at home workouts every week

-weekly motivations

-answers to your questions


WORKOUTS

These workouts are all simple workouts you can do in your home, no equipment necessary! These can all be made easier or harder depending on your experience and level of activity.
Level 1 workouts are for people who have not been working out at all and/or who have been more sedentary.
Level 2 workouts are for people with more experience and who have been working out.
Some of you might find yourself between Level 1 and Level 2 — that’s ok! Do the best you can!
If you already have a regular workout plan that you like and can stick to, that’s great! These are all optional workouts.
NOTE: DO NOT DO THESE WORKOUTS WITHOUT WATCHING THE VIDEO LINKS HERE TO SEE PROPER FORM.

WORKOUT 1 OF 12 
These workouts are all simple workouts you can do in your home, no equipment necessary! These can all be made easier or harder depending on your experience and level of activity.
Level 1 workouts are for people who have not been working out at all and/or who have been more sedentary.
Level 2 workouts are for people with more experience and who have been working out.
Some of you might find yourself between Level 1 and Level 2 — that’s ok! Do the best you can!
If you already have a regular workout plan that you like and can stick to, that’s great! These are all optional workouts.
NOTE: DO NOT DO THESE WORKOUTS WITHOUT WATCHING THE VIDEO LINKS HERE TO SEE PROPER FORM.
These WILL NOT hurt your knees if done properly! Hips travel back and down and your weight stays in your heels, not your toes for the entire movement.
Level 1 OPTION (Beginner):
8-10 Minute AMRAP (as many rounds as possible)
10 squats to a chair- (try not to sit down but just tap chair and stand hard)
30 second jog in place or walk in place getting knees as high as you can
*alternate the exercises as detailed above as many times as you can in 8, 9, or 10 minutes- YOU CHOOSE!
Level One Videos of Squats:
Level 2 OPTION (More advanced):
12 Minute AMRAP
12 air squats slightly below 90 degrees
30 second run in place OR mountain climbers
Level 2 Video of Squats:

WORKOUT 2 OF 3 FOR THIS COMING WEEK!

Level 1 Option:

10-9-8-7-6-5-4-3-2-1
Couch Push-ups
Situps or Abdominal Crunches (Cut repetitions in half if these are difficult)

~In this workout you will do 10 pushups, then 10 situps, 9 pushups, 9 situps, and so on.

Push-ups can be modified to a couch, countertop, or stable table. Be sure you have your shoulders set back and down (like you are putting them in your back pockets) and that your elbows come out at around a 45 degree angle. Keep your stomach and glutes squeezed tight the whole time.

For the situps, you will use your abs to lay back and situp. If you are unable to situp all the way, that’s ok! Just do crunches.

Level 1 Videos for Workout 2:

Pushups:
https://www.crossfit.com/at-home/at-home-couch-push-ups
https://www.crossfit.com/at-home/at-home-push-up-progression

Situps:
https://www.crossfit.com/at-home/leg-arm-assisted-sit-up

Crunches:
https://www.youtube.com/watch?v=M6yAoJJQvGY

Level 2 (More Advanced)

10-9-8-7-6-5-4-3-2-1
Push-ups
Situps x 2 (20-18-16, etc)

~In this workout you will do 10 pushups, then 20 situps, 9 pushups, 18 situps, and so on.  Pushups should be regular, perfect push-ups, chest hitting the floor every time. You can go on your knees if needed. Pay attention to proper form! Elbows must be extended at the top of every pushup–looking for full range of motion.

Level 2 Videos for Workout 2:

Pushups:
https://www.youtube.com/watch?v=_l3ySVKYVJ8

WORKOUT 3 OF 12

Level 1 Option:

5 Rounds of:
0:30-1:00 of Step-Ups
0:10-0:30 Plank Hold
Rest 0:30

In this workout, you will set a timer and step up and down on one stair for between 30 seconds and 1:00. Then, you will hold a plank position for between 10-30 seconds. Once you complete both of those exercises, rest for 30 seconds and repeat 4 more times. If the plank hold on your toes is too difficult, you can also hold the plank on your knees.

Level 1 Videos for Workout 3:

Step-Ups:
https://www.crossfit.com/at-home/at-home-step-ups

Plank:
https://www.crossfit.com/at-home/plank-hold

Level 2 Option:

5-10 Rounds:
1:00 of Step-Ups/Stairs* (Choose from options below)
0:30-1:00 Plank Hold (can be on hands or on elbows—hands right below shoulders)
0:30 Rest

In this workout, you will set a timer and complete 1:00 of one of the stairs options. Then, you will hold a plank position for between 30 seconds and 1:00. Once you complete both of those exercises, rest for 30 seconds and repeat 5-10 more times. If the plank hold on your toes is too difficult, you can also hold the plank on your knees.

*1:00 of Stairs Options (choose one):

Fast Step-ups onto one stair
Double Stair Step-ups
Full flights of stairs, up and down, for the full minute
Taller Object/Box/Bench Step Up


RECIPES

RECIPE 1 WEEK 1: Better than Takeout Chicken Fried Rice

Preparation Time 20 mins

Cook Time 20 mins

Yield 8

Ingredients

1 pound chicken, about 2-3 chicken breasts, cooked and shredded

3 cups cooked rice *

2 Tbs avocado or olive oil

1 small white onion, chopped

1 cup frozen peas and carrots, thawed

2-3 Tablespoons GLUTEN FREE soy sauce (more or less to taste)

2 eggs, lightly beaten

2 Tbsp chopped green onions (optional)

Directions

Cook and shred the chicken. I highly recommend cooking it in a slow cooker in the sauce created from the ingredients above. (see notes below)

Preheat a large skillet or wok to medium heat. Pour sesame oil in the bottom. Add white onion and peas and carrots and fry until tender.

Slide the onion, peas and carrots to the side, and pour the beaten eggs onto the other side. Using a spatula, scramble the eggs. Once cooked, mix the eggs with the vegetable mix.

Add the rice and chicken to the veggie and egg mixture. Pour the GLUTEN FREE soy sauce on top. Stir and fry the rice and veggie mixture until heated through and combined. Add chopped green onions if desired.

RECIPE 2 WEEK 1: The Best and Quickest Baked Sweet Potatoes

BEST SWEET POTATOES EVER!

Preparation Time 10m
Cook Time 30m
Yield 6 servings

Ingredients
3 sweet potatoes
1 TB oil (avocado oil, extra virgin olive oil, or melted coconut oil)
salt

Directions
Preheat the oven to 400F.

Cut the sweet potatoes in half, lengthwise. Place the potatoes on a rimmed baking sheet.

Drizzle the potatoes with the oil, and then rub the oil on the flesh of each potato. Sprinkle each potato with just a pinch of salt.

Flip the potatoes over, flesh-side down on the baking sheet. Some oil will spill over on the sheet pan–that’s normal and okay.

Bake the sweet potatoes, uncovered, for 30-35 minutes, until the skins begin to look shriveled and soft. Remove the potatoes from the oven.

The baked sweet potatoes should be slightly brown and caramelized on the top of the flesh and soft throughout the potato. Enjoy the potatoes warm, or place them in an air-tight container in the fridge to enjoy later in the week.

RECIPE 3 WEEK 1: California Burger Bowls

Preparation Time 10M
Cook Time 0S
Yield 4 servings

Ingredients

For the Dressing:
1/2 c. extra-virgin olive oil
1/3 c. balsamic vinegar
3 tbsp. dijon mustard
1 clove garlic, minced
Kosher salt
Freshly ground black pepper

For the Burger:
1 lb. ground beef, chicken, or turkey
1 tsp. Worcestershire sauce
1/2 tsp. chili powder
1/2 tsp. onion powder
Kosher salt
Freshly ground black pepper
1 package butterhead lettuce
1 medium red onion, cut into 1/4″ rounds
1 avocado, sliced
2 Fresh medium slicing tomatoes, thinly sliced

Directions
Make dressing: In a medium bowl, whisk together dressing ingredients. Make burgers: In another large bowl, combine beef with Worcestershire sauce, chili powder, and onion powder. Season with salt and pepper, and stir until just combined. Form into 4 patties. Heat a large grill pan over medium heat then grill onions until charred and tender, about 3 minutes per side. Remove from grill pan and add burgers. Cook until seared on both sides and cooked to your liking, about 4 minutes per side for medium. Assemble: In a large bowl toss lettuce with 1/2 the dressing and divide between 4 bowls. Top each with a burger patty, grilled onions, 1/4 avocado and tomato slices. Drizzle with remaining dressing and serve.

FAQ #1: WHAT ARE THE SPECIFICS ON THE PROTEIN SHAKE THAT IS REQUIRED EACH DAY?
Protein Powder Shake Options
*Made with 8-12 ounces of WATER & ice if desired
Whey Protein- Preferred
Pea Protein
Egg White Protein
Vegan/Vegetarian Protein
*Protein Powders should contain:
20-25 grams of protein per serving
LESS than 3 grams of Fat
LESS than 10 grams of Carbs
And as few chemicals as possible!
Our Favorite Brands: (all available to purchase at CrossFit Stimulus)
XWerks Grow
SFH Pure
Ascent Protein
Run Everything VEGAN protein

FAQ #2: WHAT DO I NEED TO DO TO PREPARE FOR MY WEIGH-IN AND WEIGH OUT?

Be sure you are fasted FOR AT LEAST 4-6 HOURS PRIOR FROM ALL FOOD AND ALL LIQUIDS. It is also best to use the restroom right before the test. Food and liquids in your body will be measured as fats in the test and therefore producing false results.

FAQ #3: DO I HAVE A FAT ONCE PER DAY OR WITH EVERY MEAL AND WHAT ARE MY OPTIONS?

YOU MUST HAVE A FAT SERVING WITH EACH MEAL/CONTAINER.
Your options are:
  1. A tablespoon of one of the healthy fat oils or butter from the food list to cook your food in. 1 tablespoon per serving of food you are cooking.
  2. Nuts or nut butter from food list in the quantities named.
  3. 1-2 Tablespoons of Tessemae’s and Primal Kitchen salad dressings and marinades. · Recommended: Green Goddess, Ranch, Lemon Garlic, Caesar, Greek, Balsamic, Italian. Most others contain sugars or ingredients not listed on the plan.

FAQ #4: WHERE CAN I GET MORE PORTION CONTROL CONTAINERS?

NOTE: All containers are not the same size as the ones we provided- EVEN WHEN THEY LOOK THE SAME.

Rhonda Lundy in Finance on the 8th Floor of City Hall has containers for you to purchase for 3 for $5 or 6 containers for $10. We will also have them available to purchase at City Hall tomorrow (Monday) from 7:30am -10:00am.

*Please bring cash or a check as we have no means to take a credit card.

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