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Skill:
Uneven press: with 2 different size kettlebells (ex. 24kg and 12kg). Double press for 3 reps on each side.
Pull-up practice with and without a kettlebell as added weight.
Workout:
squat tabata 20/10
renegade row X 5 each side
side planks X 10 each side
3 rounds
RKC Minimum: do with a challenging swing weight
1 min swings
1 min jumping jacks
1 min swings
1 min mountain climbers
1 min swings
1 min sprawls
2 rounds
Enjoy!!

TLT Sandwich Recipe

I buy the Lightlife organic flax tempeh or the grain version. A bit of crumbled goat cheese might be good too.

3 tablespoons olive oil
1/4 cup shoyu sauce (or soy sauce)
2 tablespoons balsamic vinegar
2 tablespoons brown sugar (or maple syrup)
3 tablespoons adobo sauce from a can of chipotle peppers

8 ounces of tempeh, cut into 1/3-inch thick strips

1 small basket of cherry tomatoes (2 cups)
1/4 cup extra-virgin olive oil olive oil
1 tablespoon brown sugar (or maple syrup)
scant 1/2 teaspoon of salt

1 small head of romaine lettuce, cored, then cut into 1/4-inch ribbons
1-2 large avocados, mashed with a pinch of salt just before assembling
4 or 8 extra-thin slices of hearty whole grain bread, well toasted

Preheat oven to 350F degrees.

Whisk together the 3 tablespoons of olive oil, shoyu, balsamic vinegar, brown sugar and adobo sauce. Pour 1/3 of the tempeh marinade into an 8×8 baking dish (or something comparable) - you want a dish that is just big enough to hold the tempeh in a single layer - this way it will be fully enveloped by the marinade. Pour the remaining marinade over the top of the tempeh, cover and keep in the refrigerator for a couple hours, overnight or until ready to use.

While the tempeh is marinating, go ahead and roast the tomatoes. Cut each tomato in half and arrange them in a large oven-proof baking dish. Mix together the olive oil, sugar, and salt and pour this over the tomatoes. Gently toss them a bit, making sure they all get coated, finishing with each tomato facing cut-side up. Place in the oven and bake for 45 minutes or so, until the tomatoes are shrunken and sweet.

When the tempeh is done marinating heat a large pan over medium-high heat and cook the tempeh slices for a few minutes on each side. You may need to do this in batches if you don’t have a big enough pan. Set the tempeh slices aside until you are ready to assemble the sandwiches.

To assemble each sandwich take one slice of bread and slather a generous layer of mashed avocado. Place a small helping of the shredded lettuce on top of the avocado, a few tomatoes, then a few slices of the tempeh, and more tomatoes. Enjoy either open faced or topped with another avocado-slathered bread slice.

Makes four sandwiches.

This is a great way to warm- up and not just for this week.
Grab a bell that you can balance on as in a Renegade Row, brace yourself like you will be doing a one-arm push up, your free arm travels around your side in a half clock motion. 5 reps on each side. Franz Snideman was first to show me this exercise and it is a beauty!
Then grab the same bell and do ten Weiski’s. Nice and slow and don’t do bad squats! Redo the rep if your hips come up before your shoulders start to move. Enjoy!!
Check it out:

Serves 4 / This is a true veggie-lover’s burger—not an “I can’t believe this isn’t beef” patty. The flax adds a little bulk and binding power (and its great nutritional qualities) to this veggie-legume blend. Garnish with your favorite condiments, cheese, or sliced vegetables.

1 6.5-ounce jar artichoke hearts, drained and quartered
1 teaspoon chopped garlic
1/4 cup chopped green onions
3 tablespoons chopped fresh parsley, or 2 teaspoons dried
3/4 cup cooked garbanzo beans, drained and rinsed
3/4 cup cooked kidney beans or black beans, drained and rinsed
3 tablespoons ground flaxseed, regular or golden
2 tablespoons roasted tahini or other nut butter
4 generous twists of freshly ground black pepper (about 1/4 teaspoon), or to taste
1/2 cup cooked brown rice or millet
Cooking spray
4 whole-grain vegan hamburger buns (optional)

1. Place artichoke hearts, garlic, green onions, parsley, garbanzo beans, kidney or black beans, ground flaxseed, tahini, and pepper in a food processor; pulse about eight times, until blended. Scrape down sides and pulse another six times. Do not overprocess. Transfer to a bowl and gently stir in cooked rice or millet.
2. Divide mixture into four portions and form into patties 1/2-inch thick.
3. Heat a large nonstick frying pan over medium heat and coat with cooking spray. Fry
burgers until bottoms are brown, about 5 minutes. Spray tops of burgers with cooking spray and flip. Cook until brown, about 5 more minutes. Serve on buns, if desired.

PER SERVING: 215 cal, 37% fat cal, 9g fat, 1g sat fat, 0mg chol, 10g protein, 24g carb, 9g fiber, 331mg sodium

If you don’t have the time or inclination to roast cherry tomatoes, substitute some chopped, moist, sun-dried tomatoes. Also, a delicious alternative to the tofu in this recipe might be paneer cheese which can stand up to the heat without losing its form. Vegans can leave out the Parmesan in the pesto and make it more of a basil-nut drizzle - still tasty, and a good fit for this recipe.

a splash of extra-virgin olive oil
a pinch of fine grain sea salt
1 shallot, minced
3 cups cooked quinoa* (or brown rice, or other grain)
1 cup corn, fresh or frozen
1 1/2 cups kale, spinach or other hearty green, finely chopped
2 cups extra-firm nigari tofu, browned in a skillet a bit
1/3 cup pesto
1/3 cup pumpkin seeds, toasted
1/4 cup roasted cherry tomatoes** (or chopped sun-dried tomatoes)

In a big skillet or pot heat the olive oil and salt over medium-high heat. Stir in the shallot and cook for a minute or two. Stir in the quinoa and corn and cook until hot and sizzling. Stir in the kale and then the tofu, cooking until tofu is heated through. Remove the skillet from heat and stir in the pesto and pumpkin seeds. Mix well so the pesto is spread throughout. Turn everything out onto a platter and top with the cherry tomatoes.

Serves 4 - 6.

*Rinse about 2 cups quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and 4 cups water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.

** To roast cherry tomatoes: Heat oven to 350F degrees. Cut each tomato in half and arrange in a large oven-proof baking dish. Mix together a big splash of olive oil, a spoonful of brown sugar, and a few pinches of salt - pour this over the tomatoes. Gently toss them a bit, making sure they all get coated, finishing with each tomato facing cut-side up. Place in the oven and bake for 45 mintutes or so, until the tomatoes are shrunken and sweet.

Here are some of the Green Smoothies that I have been trying out:
Kale leaf,
2 whole apples,
1 banana,
handfull of spinach,
stalk of celery,
assorted berries,
2 cups of water.
Blend till smooth

Handful of berries(blue, strawberries)
green leaf lettuce
kale
spinach
2 cups of water
blend till smooth

4 apples
clove of garlic
spinach
green leaf lettuce
avocado
tomato
dash of salt
2 cups of water
(Not my favorite but I had to try it)

I use a Vitamix blender and I throw EVERYTHING in when I make these: apple cores, stems, seeds. I havent tried banana skin yet but I have tried entire oranges and limes. A little weird but I had to try it. My favorite are the sweeter ones with friut and kale.MMMmmm
I still have them everyday and I still love them! You have to try it for yourself. I never worry about getting in enough fruits and vegies.

These are wonderful for any event and kids love them!
1 1/2 cups finely chopped onion
2 garlic cloves, minced or pressed
3 tablespoons vegetable oil
4 cups grated peeled sweet potato (about 2-3 potatoes)
1/2 teaspoon dried oregano
1 teaspoon chili powder
2 teaspoons ground cumin
generous pinch of cayenne
salt and ground black pepper to taste
1 cup grated sharp (we prefer jack) cheddar cheese
8 tortillas (8-10in)
tomato salsa
sour cream (we dont usually use the sour cream)

Saute the onions and garlic in the vegetable oil until the onions are translucent. Add the grated sweet potatoes,oregano, chili powder, cumin, and cayenne and cook, covered, for about 10min, stirring frequently to prevent sticking. When the sweet potato is tender, add salt and pepper to taste and remove the filling from the heat. Spread one-eighth of the filling and 2 tablespoons of the cheese on each tortilla. Cook the filled tortillas by following the procedure for making a simple quesadilla.
Serve with salsa and sour cream.
Enjoy!!

I got this from a dear friend of mine that really enjoys dreaming up great ideas for the same old stuff!
Try this next time you are in the mood for tuna:

2 12oz cans tuna
7oz black beans (half a can)
3oz almonds
1 6oz cooked Chicken breast cut in half inch cunes
4 hard boiled egg whites no yoke cut in pieces
8 tbls light mayo
3 stix of celery diced

Mix it all up and add its-a-dilly seasoning. I cover it in that shit!
yeilds 8-6oz servings
each serving is approx:
200 calories
8 carbs
24 protein
9 fat-most is good fat from almonds
2 fiber

I have found a great way to get all of your greens in for the day. Greens 8000 has 8000+ ORAC Units per serving. I have tasted a couple of different types of greens that you drink and this is by far the most tolerable! The others I had a hard time choking down. I wont bore you with the exact ingredients but it is all in there and it is a great product.
Goto Better LIfe Vitamins and ask for Chuck Culp and tell him I sent you and what you are looking for. His shop is on Santa Fe Dr next to the Vons in Encinitas. He has been there for almost 30 years so he is not new to the community. 760-753-7728
I wouldn’t lead you wrong!

Nutrition Lifestyle

Now is the time to really feel good about what you put into your body, not just for you but your entire family. Stop dieting and start living your Nutrition Lifestyle.

Basic nutritional consultation which includes a plan of attack to begin having your food work for you and not against you.
$50.00
An advanced program which includes nutritional consultation, one shopping trip to the grocery store with me, one week of meal planning and preparation with my help, recipes, and e-mail support. This is a one week program.
$500.00
The Nutrition Lifestyle Make Over which includes an extensive nutritional consultation, three once a week shopping trips to the grocery store with me, three once a week meal planning and preparation with me, recipes, and e-mail support. What sets this program apart from the rest is the Kitchen Clean Out visit that I will do with you and your family during the first consultation. This is a three week program.
$1,000
Don’t worry any longer if your family is getting the nutrition that they need to be the best that they can be. Don’t wonder if you are eating what you should and when. Let me do that for you.
Set up a Consultation now. Call Robert at (775)250-3060 or e-mail Robert@kbinstructor.com