Crush It Week 6 ;  Workouts

Below are three days worth of workouts for week 6.

Week 6; Workout 1

 

3-5 rounds of 

400m run 

15-20 burpees.

Week 6; Workout 2

 

Warm Up:

 

2 min jog

Stretch your legs out, hamstring, quads, hips. 

 

Workout:

In 20 min complete as many rounds as possible. 

 

* 40 yard shutter sprint, so 20 out, 20 yards in.

 

* 10 lunges 5 left and 5 right

 

* 10 air squats.

 

Rest 60-90 sec per round.

 

 

 

Week 6; Workout 3

 

Warm up:

 

2 min jog

stretch anything sore, legs, arms- take about 10 min to stretch, yes its boring but needed.

 

Workout:

 

10 rounds 

10 Sit Ups

10 Push Ups( make sure elbows are in)

 

If you are good at these movements move fast. 

Nutritional Tips.

Week 6: Fats

 

Although fat has gotten a bad rap in the past, it is an essential component to a healthy diet.  In fact, we need fat in our diets in order to absorb certain vitamins, which are only absorbed in fats. These vitamins include A, E D, and K and are also called fat-soluble vitamins. Fats also are important for promoting satiety and promoting optimal function of other body systems. When incorporating fats into your diet, it is very important to understand which to choose, which to limit or avoid altogether and the best food sources. I’ve included a chart outlining the different types of fats, if they are “good” or “bad” and where you will find them. Notice I noted to limit saturated fats but try to avoid trans fats altogether. The American Heart Association recommends limiting saturated fats to less than 5-6% of your total caloric intake.

Type of fat:

“Good” or “bad”:

Food sources:

Monounsaturated fats

Good

Olive, canola, safflower, sesame, and peanut oils and avocado

Polyunsaturated fats

Good

Soybean, corn, and sunflower oils as well as fatty fish such as salmon

Omega-3 fatty acids

Good

Salmon, tuna, walnuts, flaxseed, canola and soybean oils

Saturated fats

Bad (limit)

High-fat meat and dairy products full-fat dairy

Trans fats

Bad (avoid altogether)

Fried foods, processed foods included baked good, frozen pizza, pie crust, stick margarine, cookies, and crackers

 

Summer is a great time to enjoy the health benefits and flavor of avocado. Here is a great heart-healthy summer recipe incorporating avocado.

Mango, Avocado and Black Bean Salad

  • 218 Calories

  • 128 mg Sodium

  • $1.98 Per Serving

Ingredients

15 oz. canned, no-salt-added black beans (1 can)

15.25 oz. canned, no-salt-added, or, low-sodium whole kernel corn (1 can)

1 cup avocado (1 medium or 2 small)

2 mangos (about 2 cups)

2 green onions

1/2 small red or white onion (about 1/4 cup)

1 red or green bell pepper

1 or 1/2 jalapeño pepper

3 Tbsp. fresh, or, bottled lime juice

1 Tbsp. olive oil

2 Tbsp. fresh cilantro

1/2 tsp. chili powder

1/4 tsp. ground black pepper

1/4 tsp. salt

Directions

1. Wash and dry lettuce, then chop or tear into 2 inch pieces and divide into 6 bowls or plates.

2. Combine the black beans, corn, mango, avocado, onions and jalapeño pepper. Do not mix until you add the dressing.

3. Combine the lime juice, olive oil, cilantro, chili powder, black pepper and salt together in a jar with a secure lid, shake together until mixed well and pour over the mango and avocado mixture.

4. Toss gently to coat and serve over the lettuce and mixed greens.

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