Yum

Brian and I went out last night for a bar crawl with his dental school called the “Cuspid Crawl.”  Unfortunately, after church I was feeling less than great, and had to take a nap as soon as we got home.  After the nap break, I feel ready to conquer my to-do list…but I am afraid that the 4 mile run may have to be post-poned until tomorrow.

For lunch, we went to a little restaurant called Moe and Johnny’s.  It is a cute place with a friendly feel to it.  Everyone’s lunch looked amazing.  I opted for the Forest Vegetable Salad that had crisp romaine, spinach, broccoli, onion, red and green peppers, gorgonzola cheese, apples, pecans and their house dressing.  It was huge and fantastic!

How to: Make GUY FOOD

As many of you know, I am heading out in October to be a fitness instructor on a cruise line.  Many of you also know that I do most all of the cooking, so “Guy Food”  is going to be a weekly series of teaching Brian to cook so he doesn’t survive off takeout while I’m gone.  I plan on teaching him simple, healthy meals and sides that he can whip up for himself or entertain with.

First on the list: Guacamole 

Step one:

Cut two avocados in half length wise, and scoop the “meat” out with a spoon and discard the shell and pit.

Step two:

Put the avocado in a bowl and mix in 1 tsp of minced garlic, onion powder, salt, pepper, and lime juice to taste (if using a fresh lime use both halves).  Mash together with a potato masher.

Step three:

Chop a small tomato and about a 1/4 cup of onion and mix-in gently.

Step four:

Now that everything is mixed together, dip a chip in and taste it!  Enjoy 🙂

 

Workout

And because I have yet to post the workout from Thursday’s spinning class here is the workout!

Warm Up 5 minutes

  • Flat road, as time goes on, increase intensity

 

Hover, Stand , Hill, Sprint (8.5 min)

  • Hover over seat for 2 minutes
  • Standing jog 2 minutes
  • Sprint 30 seconds
  • Seated climb 2 minutes (increase intensity every 30 sec 5-8)
  • Hover over seat 2 minutes

 

Sprints

  • 20 10 second sprints (10 seconds on, 20 seconds off)
  • Ask for help keeping track

 

Hills (10 min)

  • Flat road for 1 min
  • Raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min
  • Standing raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min
  • Hovering raise gear up 2ish notches every 15 seconds (1 min)
  • Hold top level of hill (1 min)
  • Rest for 1 min

 

Abs

  • 15 slow controlled crunches
  • 15 slow controlled “dead bug” (lie on your back with legs in 90 degree table top and slowly lower one leg at a time and bring back up to table top)
  • 15 slow controlled clam crunches
  • COOL DOWN

 


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