Tuesday, March 18, 2014

A Spring Challenge: Day 17

Day 17 Agenda:

  1. Complete a sprint session! Do about 5min of a light warm-up such as jumping jacks, high knees, or jog. Then, put on running shoes {or your bare minimalist shoes} and decide on a number of sets to complete. For example, you could complete 5-8 sets of 10-30 seconds of sprinting with a recovery in between {rest for about 60 seconds or until your breathing is back to normal} doing any cardio activity: running, rowing, bicycling, stationary bike, etc.

For example, I sometimes complete a sprint session on our rowing machine at home as follows: 8 sets x 30 seconds of work with 30 seconds of rest. GO ALL OUT!

Meal/Snack Ideas:

Breakfast- make a big, green smoothie: spinach, kale, cucumber, coconut/almond milk, berries, bananas, and some ice or scramble eggs with spinach and blue cheese.

Lunch- roasted cauliflower and broccoli with mushrooms and onions.

Dinner- try a spaghetti squash or summer squash noodles with veggies!

Snacks- try some primal beef jerky from a co-op/health foods store or make your own using a food dehydrator.  

Homemade jerky:
-box fan
-2 air filters (ours was 20x20 which fit the box fan perfectly)
-meat of choice cut thinly (I believe we used beef round eye)
Lay your box fan down or up on a chair. Set one filter on top and place meat on top filter spreading around the area evenly. Set another air filter on top. Turn fan on for about 18hours or until meat is dried as desired (ours took less time.)


-how you increased your daily movement
-sprint workout
-relaxation techniques tried
-energy level {POOR, AVERAGE, GREAT}
-satisfaction level with meals
-hunger level between meals