Nutrition

I made this for lunch today.  Packed with protein and vitamins, this is a gluten free black bean, corn and quinoa salad.

Ingredients:

1 can black beans, rinsed

1 can corn, rinsed

1.5 cups cooked quinoa (don't forget to rinse quinoa before you cook it - 1 cup quinoa into 2 cups water)

1/2 green, yellow and orange bell pepper, chopped

cilantro, chopped, to taste (I love cilantro so I put a lot into my salad)

Juice of 4 small limes

2-3 TBSP olive oil

1 tsp cumin

1/2 tsp garlic powder

salt and pepper to taste

Avocado

Directions : Mix the first five ingredients together in a bowl.  In a separate cup mix together lime juice, olive oil and spices.  Pour over salad.  Serve topped with avocado and more cilantro if you like.

Workout

Circuits, circuits and more circuits. My fave!!!!!!

3 rounds; 45 seconds each exercise; rest 60-90 seconds in between rounds

1. Alternating plank row to burpee
2. Squat jumps
3. Box jump to burpee
4. Sumo squat clean to press
5. Plank walk to push up
6. Single arm KB snatch to press
7. SL step up to reverse lunge (30 seconds each leg)
8. KB swing, catch, squat and press
9. Alternating frogger
10. Plank alternating hand and leg raise

You should be tired after this. These images are a little out of order, but there is one image for each exercise.  It will get your heart rate up, use a lot of muscles and burn a lot of calories. Good luck!

Nutrition

So I'll admit, I buy the protein bars, energy gels and gator-ade to help with athletic performance.  If I'm doing a long run or a big circuit workout I want to make sure that I have that little extra energy boost to get me to the end!  I know many of you that are reading this probably do the same thing.  Then you also know these products can cost a pretty penny.  I've been playing around with different electrolyte drinks and energy bars lately.  Making my own and saving some cash.  Here's my latest.  It's not bad, i'd definitely change a few things next time but I think the flavor is pretty good!

Brown Rice Bars

2 cups cooked brown rice

6 figs

1/3 cup dried cranberries

1/3 cup cashews

1 TBSP sunflower seeds

1 TBSP chia seeds

2 TBSP sunbutter

2 TBSP honey

Combine all ingredients in a blender or food processor; smooth into pan and freeze until set. Makes about 16 bars.  I've already eaten 2 today.  You could also bake these - 350 for 20-25 minutes.  

These were made with all natural ingredients and are gluten free!