Showing posts from November, 2018

Hybrid Workout- Week 4

DAY 1ExerciseSetsRepsMuscleHang Clean310OverallStanding Dumbbell Shoulder Press Both Arms36ShouldersBarrel Throws with Band310ShouldersSeated On Bench Bar Lat Pulldowns Both Arms312BackStanding Dumbbell Front Raise Alternating Arms38ShouldersStanding Cable Upright Row Both Arms312ShouldersDumbbell Bent Over Wide Grip Rows Both Arms310BackProne Iso Abs Feet On Ground Arms On Ball320AbsLaying on Ball Abdominal Crunches Hands by Head330AbsDAY 2ExerciseSetsRepsMuscleMachine Leg Press Both Legs320LegsBarbell One Legged Squat Foot On Bench35LegsDumbbell Side Lunge36LegsProne Machine Leg Curl One Leg310LegsAdductor Side Steps315LegsBarbell Bench Press On Bench38ChestDumbbell Bench Press On Ball One Arm310ChestStanding Chest Fly With Band One Arm312ChestStanding Biceps Curl Dumbbell With Band Alternating Arms415

Keto Reuben Slaw

Ingredients: Half Head of Green Cabbage1 Pound Pastrami or Corned Beef1/2 Pound of Imported Swiss Cheese12 Ounces Chosen Foods Avocado Oil Mayo1/2 Cup Dill Pickles2 Teaspoons Bragg Apple Cider Vinegar1 Teaspoon Lakanto Monkfruit SweetenerInstructions:
Take the half head of cabbage and cut the end off, as well a cut the cabbage in half lengthwise.Julienne Cut the cabbage into roughly 1/4 Inch thick strips.Take the Pastrami or Corned Beef and Cut that into roughly 1/4 Inch Strips too.Cut the Swiss Cheese into roughly 1/4 Inch strips as well.Dice up some Dill Pickles.In a small mixing bowl add the Chosen Foods Avocado Oil MayoBragg Apple Cider VinegarLakanto Monkfruit Sweetener, and the Dill Pickles and mix well.In a REALLY Large Mixing Bowl add in about half of the cabbage mixture first, and mix that with half of the Mayo mixture.Then add the remaining halves and incorporate that all together.Serve either right away, or store in the fridge for up to 2-3 days.…

Sausage,Cranberry and Apple Stuffing

Now I did not use the apples. Next time I might use a tiny one. But this is a great recipe for a simple yummy dressing. I used also a pound of Sweet Italian sausage. Use what you like. 


1 loaf sour dough bread, cubed (about 10 cups) 
1 cup sweetened dried cranberries 
1 medium apple, peeled, cored and chopped 
2 (12 oz) Jones Dairy Farm All Natural Pork Sausage Rolls 
1/2 cup shallots, finely diced 
1/2 cup pecans, chopped 
1/2 cup fresh parsley, chopped 
3 tablespoons fresh sage, finely chopped and divided 
1 tablespoon fresh rosemary, finely chopped 
1 teaspoon fresh thyme, chopped 
1 cup chardonnay wine 
4 tablespoons unsalted butter 
2 cups chicken stock 
2 eggs, lightly beaten


Preheat oven to 350°F.Place cubed sourdough on 2 baking sheets. Bake 10-15 minutes, stirring bread occasionally until toasted, but not browned. Place toasted bread cubes into extra large bowl, add cranberries and apples. Set aside. 

Butter 9x13-inch casserole dish. Set aside. 

In large skillet over medi…

5 Minute Workout #5 - Intense Burn by Zuzka


10 Reps

Forward/Backward Jumps
Side Crunch - Left
Side Crunch - Right
Plank Kick Through

5 Minute Workout #4-Chair Workout by Zuzka


10 Reps

Split Jump Lunge- R
Split Jump Lunge- L
Jump Side to Side

5 Minute Workout #3 - Abs and Burpees by Zuzka


Side Oblique Lift + Kick Out-Left
Side Oblique Lift + Kick Out-Right
V-Ups + Star Crunch

Keto Egg Muffins

Ingredients: 6 Large Eggs2 TBSP Heavy Whipping Cream4 Slices of Bacon4 Ounces of Fresh Pork Sausage4 Ounces of Ham3 Ounces of Sharp Cheddar Cheese4 Teaspoons of Salsa (Low Carb)Coconut or Avocado Oil Cooking SprayInstructions:
Shred up some Sharp Cheddar Cheese and set aside.Cut up 4 strips of Bacon and cook thoroughly in a non-stick skillet over Medium-High heat, drain grease, and set aside.Cook up the Fresh Sausage thoroughly, drain the grease, and set aside.Dice up the Ham and set aside.Crack 6 Large Eggs into a large measuring cup, add 2 TBSP of Heavy Whipping Cream, and whisk together.In a 12-Muffin Pan, spray lightly with Coconut Oil or Avocado Oil Cooking Spray to prevent the meal from sticking.In 4 of the cavities place the bacon, in 4 other cavities place the ham, in the remaining 4 cavities place the Sausage.Pour the egg mixture equally into each muffin cavity, being sure to leave room at the top for more ingredients and expansion.Top each portion with an equal amount of Sharp…

5 Minute Workout #2 - Butt & Squat by ZUZKA

5 Minutes

30 Seconds 2 Rounds

1. Side to Side Lunge - 30 sec 2. Reverse Squat - 30 sec 3. Backward lunge front kick (left) - 30 sec 4. Backward lunge front kick (right) - 30 sec 5. Reverse Squat - 30 sec
Repeat this circuit one more time to get the 5 minutes in. As the name of the workout suggests, you will be working your butt and legs. Just to let you know, my butt is still sore from this short 5 minute routine! 
For full workout do 5 ROUNDS!!

Pork Meatballs in a Creamy Green Curry

IngredientsFor the pork & basil meatballs: 2 lbs / 900 g ground pork1 packed cup / 30 g fresh basil, finely chopped, or 3 tbsp minced6 green onions, finely chopped6 cloves garlic, minced2 tbsp / 30 ml fish sauce1/2 – 1 tsp / 3 – 5 g fine sea salt, to tasteFor the creamy Thai green curry sauce: 3 + 1/3 cups / 800 ml coconut milk, 2 14 oz cans6 tbsp  Thai Green Curry Paste1 tsp / 2 g ground galangal or ground ginger, see notes, I like this one1 tsp / 2 g ground white pepperomit for aip2 tbsp / 30 ml fresh lime juice1 tbsp / 15 ml fish sauce Instructions ROLL: Mix together all of the meatball ingredients in a large bowl using your hands to gently combine them all into a uniform meatball mixture. Divide into 2 oz / 56 g portions and roll into evenly sized meatballs. You should have about 18 meatballs when you’re done. Place them onto a parchment paper lined plate and refrigerate them while you make the Thai green curry sauce. Alternatively, cover the meatballs with plastic wrap and re…

5 Minute Workout #1 - Ab Shredder


30 Seconds

Crab Kicks
Donkey Kick Jump Tuck
Low Jacks
Side Jump Lunge

Bone Broth Egg Drop Soup

The best news about this soup is that it can be made ahead and refrigerated, so you can make a big pot at home and have it for lunch and dinner…whenever you need a warm meal to satisfy your belly.
1 to 2 cups Chicken Bone Broth1/2 to 1 cup fresh baby spinach1 egg1/4 teaspoon Celtic or pink Himalayan saltDash of ground white pepper1 scallion, white and green parts, minced1/2 teaspoon ghee1 drop chili oil (optional; see Notes)Directions:In a pot, bring the broth to a simmer over medium-high heat. Reduce the heat to medium, add the spinach, and cook for 1 to 2 minutes.
In a medium bowl, whisk the eggs, salt, and pepper. Pour the eggs into the broth in a very slow, steady stream, whisking constantly.
Remove the pan from the heat, toss in the scallions, ghee, and chili oil, if using.
Cover the pan and wait for 1 to 2 minutes, until the eggs have set.
If you use chili oil, be sure the only ingredients are olive oil, chili peppers, and seasonings.
You can add a few drops of coc…