Crunchy Green Health Nut

Back at the end of May I decided to join the clinical weigh loss program at Superior Healthcare of Woodstock. After 2 months on the Whole30 diet I lost a total of 18.25 lbs, 1.75 inches off my chest, 3.75 inches off my waist, 3 inches off my hips and my BMI went from 29.6 % down to 26.4 % thats 3.2 % points. My energy levels have gone up tremendously and I feel much stronger now. I'm continuing to do the Whole30 diet because I feel so much better eating this way that I don't want to go back to how I felt before. I'm also continuing to  work out 5 days a week with Superior Healthcare coaches that focus on Crossfit training. I highly recommend Superior Healthcare of Woodstock, the staff is professional, friendly and knowledgeable. Check out Superior Health Care of Woodstock 's Facebook Page and Website . Check out  The BodyPlex  Website for the various classes offered. To learn more about the Whole30 Diet check out their Website The Whole30 Program , what yo...

Week #4 of my second round of Whole30 is over. I've had a crazy busy week but finally here's the weeks' recipes. Sausage with eggs and ripe plantains. Mid afternoon pick me up. Spinach, celery stalk, apple, grapes. More plantain for breakfast this morning, I've got quite a few ripe ones that need to be cooked this week! Also made sausage and eggs with Mrs Dash original seasoning and a little bit of hot sauce. Getting ready to chop and dice these wonderful veggies and cook them in homemade meat sauce. 2 Zucchini, 1/4 butternut squash, 2 celery stalks, 2 radishes, one medium onion cooked in meat sauce. Left over veggies topped with tilapia seasoned with Mrs Dash original seasoning. 1green plantain,sliced and cooked in evoo, 1 sweet potato, sliced and cooked in evoo, 2 eggs beaten in a mixture of thick ground beef sauce and about 3 table spoons of milled flax seeds. Thin steak on top of mashed baked acorn squash an...

July 29 Warm up 400m run (.25) 3 rounds: 10 Back Extensions 10 Crunches 10 Pass Throughs Strength: 1 min max effort Box Jumps or Step ups. (my personal count was 30) WOD - "Run with Cindy"  20 min AMRAP: 200 m (.17) 5 Bench Dips 10 Pushups 15 Air Squats Core: 20 Ball Slams 30/30 side plank (30 secs on each side) My personal score on the workout was 5 rounds in 20 mins.

July 26th Warm up 200m (.17) run 3 rounds: 10 Back extensions 10 Push Ups 10 Sit Ups  WOD "Helen" 3 rounds for time (my personal time was 15:18) 400m run (.25) 21 Kettle Bell Swings 12 Flash Push Ups

July 25 "Death by Burpees" Warm up 400m Run 20 Back extensions 10 Pushups 10 Inchworms WOD EMOM (each min on the min) Increase numbers of burpees by one  Scoring: 1 round = 1 Burpee 2 rounds= 3 Burpees 3 rounds= 6 Burpees 4 rounds= 10 Burpees 5 rounds = 15 Burpees 6 rounds = 21 Burpees 7 rounds = 28 burpees 8 rounds = 35 Burpees 9 rounds = 45 Burpees 10 rounds = 55 Burpees My personal score on "Death by Burpees" was 10 rounds = 55 Burpees.

July 24th - WOD- BASELINE  10 minutes Amrap 15 Squats: X 7 repetitions = 105  + 15 more = 120 10 Situps:  X 7 repetitions = 70    + 3 more   = 73 5   Pushups: X 7 repetitions= 35 My totals : 228

Tuesday July 23rd "Fight Gone Bad" 1 minute at each station (Amrap) As many repetitions as possible 1 minute Rest after each Round. Here's how many I did Back Extensions: 32 + 26 + 29 = 87 Step ups:             28 + 22+ 25 = 75 Push ups:             33 + 30+ 27 = 90 Sit ups:                21 + 18 + 20 = 59 Pull ups:               15 + 15 + 16 = 46                                 my total     = 357

Monday July 22nd. Warm up 400m Run. 3 Rounds: 10  Back Extensions 10 Squats 5 Pushups WOD 3 rounds for time (my personal time was 20:03) 200m run (.17) 20 Burpees 400m run (.25) 15 Burpees 800m run (.50) 10 Burpees  

July 19 TABATA Warm Up  400m Run 3 rounds: 10 Back extensions 10 Box Jump or Stepup 5 Push ups WOD- TABATA 20 seconds work, 10 seconds rest My personal numbers came up to the following Kettle Bell swings:  9 + 9 + 9 + 9 + 10 = 46 Arm Haulers:         20+17+18+17+16 = 88 Step ups:               12+12+9  +9  +10 = 52 Bench Dips:           20+18+9  +10+10 = 67                                                total      = 253

Week #3 of my second time around on the #Whole 30 has come to a close.  Lost 2 lbs this week and I'm continuing doing the weigh loss Bootcamp from Superior HealthCare.   Here are the recipes I came up with.They're all pretty fast and simple. Enjoy!   Zucchini, tomato and spinach sautéed in evoo and seasoned with original blend salt free mrs Dash. And two poached eggs to go with it. Scrambled eggs with sausage, spinach and mustard. Nuked cabbage for 1 minute. Plantains topped with beef, green beans on the side. Cabbage, carrots, zucchini, lime juice, chili powder, Italian herbs and mrs Dash salt free seasoning. Topped with curried chicken breast. I took a raw sausage patty and crumbled it up, cooked it and added an onion to it, cracked an egg over it and scrambled it up, then added the leftover cabbage carrot zucchini veggies from the other day, finally i added a couple of drops of hot sauce to it. Then I had to burn some...

July 12 WOD Warm UP .25 on tredmill  20 lunges X 2 10 burpees X 2 WOD 8 minutes AMRAP Max unbroken pushups 20 lunges July 16 WOD Warm up  .25 on tredmill Outside warmups WOD Sumo Deadlift Highpull + Pushups 2, 4, 6, 8, 10, 12, 14, 16 ..etc for example: start by doing 2 SDHP + 2 Pushups, then 4 SDHP + 4 Pushups, etc etc. July 17 WOD Warm Up  5 min AMRAP 15 Squats 10 SitUps 5 Pushups  WOD 15 mins AMRAP 50m Farmers Carry (I did 10 lbs each ) 50 StepUps(while holding 10 lbs in each hand) 50 Back Extensions      

2nd #Whole30- Week 2 Week #2 of my second time around on the #Whole 30 has come to a close.  Lost another pound and a half this week and I'm continuing working out.   Here are the recipes I came up with.They're all pretty fast and simple. Enjoy!   Eggs with curry, spinach and salsa. All cooked together then topped with salsa. Spinach, celery, cucumber, tomatoes, topped with chicken. Lunch: Eggs cooked with chopped up leftover chicken, salsa and a teaspoon of milled flax seeds. Two slices of tomato make up the sandwich. For fixins I used mustard, pickles and spinach. Meet the Tomanwich. Because # WhoSaidYouNeedBread .     In the pot all ready to start cooking: cabbage, cauliflower, zucchini, carrot, fresh grated ginger root, garlic and butternut squash   Pot full of veggies. Looking good. Looks like I'm going to have enough veggies and delicious broth for a couple of days . I add...