Betsy’s Butter Lettuce Tacos

May 16th, 2019

Tacos shells can be a tough proposition for a lot of diets. But a simple substitution of butter lettuce leaves is a low-carb solution for everyone!

Low-carb Lettuce Tacos

Ingredients

  • 1 head of washed butter lettuce
  • Ground beef seasoned with taco seasoning
  • Chopped tomatoes
  • Chopped cilantro
  • 1 can rinsed black beans
  • Diced onions
  • Chopped black olives
  • Shredded cheddar cheese
  • Sour cream optional
  • Guacamole optional
  • Hot sauce of choice

Instructions

  1. Put each ingredient in a separate bowl or container. Butter lettuce is used in place of tortilla. Make tacos with above ingredients and enjoy!  Ole’

Cody’s High-Intensity Circuit Workout

April 10th, 2019
  1. Bike Warm Up (5 minutes)
  2. Barbell Deadlift (5 sets x 15 reps)
  3. Dumbbell Walking Lunges (3 rounds, down/back)
  4. Single-Leg Kettlebell Deadlift (3 sets x 15 reps each leg)
  5. Dumbbell Step-Up (2 sets x 20 reps each leg)
  6. Plate Loaded Bridges (3 sets x 10 pause reps)

Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.

 

Dana’s Delicious Energy Bites

April 9th, 2019

Easy to make for anybody, these bites are quick to throw together and are great to keep handy throughout the day.

Quick, Easy Energy Bites

These energy bites are great for that extra boost of energy when you're on the go!

Servings 12

Ingredients

  • 2/3 cup creamy peanut butter
  • 1/2 cups sweet chocolate chips
  • 1 cup old fashioned oats
  • 1/2 cup ground flax seed
  • 2 tbsp honey

Instructions

  1. Mix all the ingredients well, place in refrigerator for 15-30 minutes (the cooler temperatures make them easier to handle!).

  2. Roll into 12 bites. Store in the refrigerator.

Cody’s High-Intensity Circuit Workout

March 29th, 2019

1.    Jump Lunge – 60 seconds

2.     Dumbbell squat – 25 reps

3.     Log Jump – 60 seconds

4.     Dumbbell Row – 25 reps

5.     Squat Jumps – 60 seconds (soft landings!)

6.     Dumbbell Chest Press – 25 reps

7.     Squat Jacks – 60 seconds

8.     Dumbbell Should Press – 25 reps

9.     Broad Jump – 60 seconds

10.     Dumbbell Curls – 25 reps

11.     Box Jumps – 60 seconds

12.     Dumbbell Tricep Extensions – 25 reps

13.     Box Step Ups – 60 seconds (alternating)

Complete 2-3 rounds at your own pace! Rest durations will vary depending on individual, but 30-60 seconds is recommended.

Dana’s Circuit Workout

February 26th, 2019

Do full circuit, rest 1 minute and repeat 2 more times.

Walking dumbbell lunges 15 per side. Hold dumbbells at your sides while
doing the lunges.

Split jumps 1 minute. Stand in lunges position jump up and switch legs
repeatedly for the 1 minute.

Kettlebell row single arm. Standing with your feet apart slight forward
lean, keeping back straight pull kettlebell up into a row. Repeat 12-15
times per side.

Jump rope for 1 minute.

Squat into a dumbbell shoulder press 12–15 per side. Standing with legs hip-width apart, hold dumbbells at your shoulders, squat down then stand back up and lift arm into an overhead press.

Squat jumps 12-15. Squat down and jump up swinging your arms over head.

Standing bicep curls (do both arms together). Don’t swing your arms, keep them controlled both ways. 12-15 reps.

Jump rope 1 more minute.

Rest 1 minute and repeat circuit 2 more times.