Fiesta Friday.

Have you ever met someone who does not like tacos? I do not think I ever have. Tacos never fail to make your taste buds go crazy! Loaded with savory meat, crunchy lettuce, juicy tomatoes, and a sharp kick of cheese- you can never go wrong! One thing I love about Tacos is that if you want- you can make any meal! I have seen: hamburger tacos, mac-n-cheese tacos, veggie tacos, (chocolate tacos…)- you name it! 

SERVING SIZES:

Servings are very important! Especially if you want to lose weight, balance and portion control are key. The tricky part is, is that everyone’s needs are different. Typically, an average person would want to be around:

ONE MEAL WORTH:

veggie

– 3 oz protein

– 2 tablespoon of healthy fats/ nuts (1/4 cup of a full avocado).

– 1-2  cup of vegetables (Tomatoes are not a fruit!)

Now let’s say you are going on a hike after you eat or come to the exchange to workout- you would maybe add a little more carbs so you stay fueled during the workout.

NOTE: It is healthy and good to treat yourself every once in awhile! Remember- balance is key!

TACOS:

The Choco:

(One person worth)

INGREDIENTS:

-1 hard shells/1/2 soft shell

  • 2 tbsp of melted dark chocolate (AT LEAST 70% dark)
  • 1/2 cup frozen banana
  • 2 tbsp peanuts or walnuts
  • chocolate
  • 1/4 cup water
  • 1 tspn cinnamon (or to taste)
  • 3 tbsp of treat topping: M&M’s, Reese’s pieces, gummy bears (they sell organic gummy bears), sprinkles etc.

DIRECTIONS;

1. In a blender add 1/2 banana, with 1/4 water and cinnamon

Blend until smooth, not water-y).

2. Take chocolate and melt in microwave.

3. Place the banana in the taco

4. Add the toppings of your choice on top of the banana and peanut/ walnuts.

4. Drizzle the melted chocolate on top.

5. Sprinkle a dash of salt on top of the ice cream for taste

5. Enjoy the sweetness.

The Classic:

(One person worth)

INGREDIENTS:

  • 2 hard shells/1/2-1 soft shell
  • Your choice of meat (section out 3 oz).

1-2 cup of any vegetables

(I prefer 1 cup shredded lettuce, 1 tbsn chopped fresh jalapeno, 1/4 cup chopped tomatoes, and 1/4 cup mushrooms). 

  • 2 tbsp extra olive oil
  • 1/4 cup cheese ( dairy free if need be/ avoid all together)

SEASONS FOR MEAT:  (2lbs worth meat),

1 tbsp chili powder

2 tbsp cumin

1 tbsp garlic powder

1 tbsp dried oregano

1/2 tbsp salt (+ for taste)

1/2 tbsp black pepper

1/4 cup water

DIRECTIONS:

  1. Start with the meat, if frozen let it thaw out in the refrigerator until 30 mins of the time to cook.
  2. Heat and grease the pan with non stick spray. Let the pan warm up.
  3. Once the pan is heated, put the ground beef/ turkey/ chicken on.
  4. Add seasons from above. (No specific order). Cook until brown
  5. Add tops on top
  6. Enjoy the savoriness of the taco!

Veggie Lover:

(one person worth)

INGREDIENTS:

-2 hard shells/ 1/2-1 shell

  • 1/4 cup fetta/ goat cheese
  • 1 cup spinach
  • 1/4 cup mushroom
  • 1/4 cup broccoli
  • 1/4 cup tomatoes
  • 2 tbsp olive oil
  • OR 1 tbsp olive and 2 slices avocado
  • pepper to taste
  • basil to taste

DIRECTIONS:

  1. In a medium size pan, drizzle olive oil on top and let it heat up.

2. Once heated up, toss in: mushroom, broccoli, and tomatoes.

4. Season veggies to taste with pepper and basil

3. Once the veggies are well sautéed, throw in the spinach (since it cooks the fastest).

4. Take vegetables off the pan so they don’t over cook.

5. Add the cheese and avocado to top/ bottom of the taco.

6. Enjoy the vegetable heaven.

11/4/16

1) Pre-activation

Foam Roll for 5 mins
90/90 x 60secs
Bretzel x 45 secs each side

2) Warm up

General Warm-up

3×5 Tall Kneeling MB Chest Pass

3)Strength

Option 1 & 2)
Bench Press
10 @ bar
8 @ 50%
5 @ 65%
3 @ 70%
3 @ 80%
3+ @ 90%

2) Strict Press 3×8 @ 70-75%

4) Conditioning

Option 1) 5K Row

Option 2) 5 Rounds
400m Run
8 Hanging Leg Raises
8 DB Cleans
50 DU

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