Food Friday-My new favorite salad!

Food Friday

My new favorite salad!

Don't you just love when you come across a new found dish!  This is what happened to me this week. It was a day when I didn't do my usual meal planning but I had bought a ton of vegetables. We had butternut squash, sweet potatoes, beets, corn and carrots and I had bought a bag of (new to me) mixed Cruciferous Greens.  This is a bag of healthy goodness from Trader Joes that will definitely make my staple list.  I had no idea what I was going to do with it all but I knew I could come up with something fun.  I hit the jackpot in my opinion as what resulted was an amazing dish I will definitely make again. 

The Cruciferous Crunch Collection is a mix of Kale, Brussel Sprouts, Broccoli and Green and Red Cabbage.  That is a whole lot of fun right there.  

I roasted my squash, sweet potatoes, beets, corn and carrots in a little olive oil, salt and pepper for about 30 minutes at 375 degrees.   I cut the kernels off the corn cob and chopped all the other veggies and tossed it into some fresh quinoa. I always like to do my quinoa in vegetable broth for a little flavor and this helped a ton as it gave the salad an amazing flavor even without dressing. 

I added all the ingredients together, the roasted veggies, the Cruciferous mix and the quinoa and I tossed it. The colors were amazing! If you wanted to add some extras you could always add some fresh avocado, goat cheese or even a handful of your favorite nuts. This salad was not only a great dinner for the family (and yes, my girls loved it!) but it also made a great lunch for me and HH the  next day.  My HH threw a little olive oil on his and Rice Vinegar and he was over the moon happy. 

Give it a try!  I guarantee you will love it. If you don't, bring it over as it will get eaten over here:) 

Get Fit. Live Fit. Be Fit and Eat Well!

Workout Wednesday-Spring Break Edition

Hello fitness friends!!! It is Spring Break for us here in Oregon so I thought for many of my athletes traveling this week what better way to get out and enjoy your vacation and family time but still get in a little workout. This weeks Workout Wednesday is quick and to the point. You can add some additional cardio to it by running 10 minutes then going straight into the sets and then running again before you repeat the series. You can also warm-down with a few planks, core exercises and stretches. 

The total set will get you to a heart pumping 125 reps! Have the family join for a little family fun. I bet your kids will love to challenge you! 

Watch your form and as always make sure you are keeping your core tight throughout ALL exercises, but most if all Get out and Move and have fun while you are doing it!

Let me know how it goes! Send a picture to me at danza@bendbootcamp.com doing this workout and be entered in to win a fun prize! (Local athletes only). Or post on our Bend Boot Camp Facebook page! 

www.facebook.com/bendbootcamp. 

Workout Wednesday- House of Cards

Workout Wednesday

House of Cards Workout

Welcome Back Workout Wednesday!  Wow, you get off one week of posting and then it snowballs into chaos!  Well I am back and I have to start back up with a super fun workout that Stephanie (amazing instructor and fitness expert) passed over to me to have some fun. I did this with my 6am athletes and I have to say we had a blast!  Although, they might have a different opinion:)  I do know however they all left feeling amazing and great in that they achieved over the workout 

Here is how it works!

Take a Deck of playing cards.  Each suite represents a different exercise. You can always mix them up but for this particular workout we went with the following: 

Hearts = Burpee

Diamonds = Push-ups

Spades= Squat jumps

Clubs = Ab Crunches

You can deal the cards around or you can play by yourself (which would be a totally amazing workout AND challenge) but you begin by turning the cards over and performing the number of exercises each card tells you. 

Example: 

9 of Hearts = 9 Burpees

10 of Diamonds = 10 push-ups. 

If you draw a face card they equal the following: 

Jacks= 11

Queens = 12

Kings = 13

oh and Ace's...well we made those 25!  

So if you draw an Ace of Diamonds that means 25 Push-up!

And of course we have the jokers.  

 For each of those we added 200 revolutions on the jump rope. 

The jokers could also mean a run around the block, 200 jumping jacks, 200 tuck jumps and well, you get the picture.  It is all about making it fun and challenging yourself. 

The sense of accomplishment as you get through the deck of cards is amazing. 

This is a great workout to take on the road or do at home if you are short on time. 

enjoy and thanks Steph for sharing!  

Get Fit. Live Fit. Be Fit

Get out and Move!

xo