Lots of things going on in the next couple weeks so here are the updates.

I will be putting out an email Monday to current members to set up your password to access the Zen Planner Kiosk to check in when you visit the gym.  This will give us a record of your attendance and will be able to use it for additional items as we move forward.  First thing may be a program called SugarWOD to track your workouts and help look up previous time you did any particular workout, like CINDY.

Next, we will be finish up April’s work on Push Ups this week and testing out how many we can get done in a minute by the end of the week.  Look forward to starting May with Pull Up work and working on scaled versions of pullups.  This will also lead us to doing MURPH on Saturday of Memorial Weekend, May 29th.  Scaled versions as appropriate of course.  Mark your calendars for that.

MAY brings us to the start of a Strong Lifts Program (5×5) that will run for 12 weeks.  I have set up all the white binders with the template for this.  If you don’t have a white binder yet, let me know and I will get you set up this week and have you ready for May.  We will be testing out a couple different lifts this week to give us some baseline strength numbers before we begin our 12 week strength program.

Don’t forget that we will be recording our Sunday food log every Monday.  Next Monday, May 3 will be a weigh and measure day as always and Friday May 7th will be our First Friday Fun day to meet at Snow Peak Brewery at 6:30 pm for dinner/drinks/bragging rights.

Also starting in May, I will program in some test days to see where we are on the Skills Board behind the white board.  There should be a template in your white binder for this, too.  Plenty to keep us on track and moving forward with body weight movements, strength lifts and using that 400m warm up run to get us started.

Don’t forget we have 2 open positions for starting the HSN Nutrition Coaching.  Heidi and I will help you develop new habits to change your eating plan, get you dialed in on good choices, increase your water intake and support you and keep you accountable.  Join us today.

HOME WORKOUTS- RUN 5K, Squat/run duet, Plank/broad jumps/hollow rocks, Deadlift, RUN, Supermom/tuck jump/plank

GYM WORKOUTS- RUN, Thruster/pushup duo, clean/pushup/rope triplet, run/OH hold, POKER, GRACE

Schedule- Monday-Friday 5am, 6am, 4:30 pm, Saturday at 7 am.  Kate Brown may have some news for us by the end of the week also.  Stay tuned.

Here is another great Paleo Recipe to try out.  Let me know what you think.

Coconut Shrimp with Mango Slaw

A sweet and savory salad is served with crispy coconut shrimp for a meal that is nutritious, filling, and satisfying.
Course Dinner, Lunch, Main Course
Cuisine Paleo
Total Time 20 minutes
Servings 2
Calories 469 kcal

Ingredients

  • 2 cups finely shredded cabbage
  • 1 jalapeno minced
  • 1 mango diced
  • 1/2 cup chopped cilantro
  • Juice of 1 lime
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup almond flour
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1 pound peeled and deveined shrimp
  • 1 egg

Instructions

  1. Preheat oven to 400 degrees F.
  2. Combine the cabbage, jalapeno, mango cilantro, and lime juice in a large bowl and toss. Set aside.
  3. In a wide, shallow dish, combine the coconut, almond flour, garlic, and cayenne. In a separate bowl, beat the egg.
  4. Dip the shrimp in the egg, followed by the coconut mixture. Lay the shrimp on a parchment lined baking sheet.
  5. Bake for 8-10 minutes, until the shrimp is golden brown and cook through.
  6. Serve with the slaw.

SEE YOU AT THE GYM

3,2,1 GO!!!

DEAN