Our Blog - Shifted Fitness & Performance

Tuna and Veggies on the Go

tuna-and-veggies

Recipe by-RHONDA RAMIREZ

Are you busy zooming from one place to the next with little time to think about let alone cook up a complex recipe? Well, Coach Rhonda has a super simple and super tasty recipe to share that keeps her feeling energized, light, and lean throughout her jam packed days! It’s got plenty of protein and a heaping serving of veggies to keep you going.

Ingredients-

*5 oz. canned tuna
*2 cups mixed frozen veggies
*2 tablespoons veganaise
*2 tablespoons mustard
* dash of salt
*dash of pepper

-Can use different sources of protein, i.e. other types of canned fish like salmon, or canned chicken, or even shredded chicken. Or, if you don’t eat meat, some blended and seasoned heart of palm can be an alternative!

-Can try out different frozen veggie mixes

-Adjust added seasoning to your liking, or add your hot sauce of preference for some kick

Directions-

  1. Drain canned tuna and empty into bowl.
  2. Warm veggies and add to tuna.
  3. Add veganaise, mustard, and salt/pepper.
  4. Mix everything up and you’re ready to go!

Thursday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Singles → Fast Singles → Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 ROUNDS*

5 Inch Worms

5 Behind the Neck Snatch Press

5 Sots press

5 OHS

10 Alt Cossack Squat (back rack optional)

5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

Thursday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:20 Singles → Fast Singles → Double Unders

10 Groiners

10 Jumping Squats

20 Marching Plank

2 ROUNDS*

5 Inch Worms

5 Behind the Neck Snatch Press

5 Sots press

5 OHS

10 Alt Cossack Squat (back rack optional)

5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”*

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

1 Hang Squat Snatch (115/75)|(75/55)

3 Overhead Squats

25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

Thursday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

8 Minute AMRAP-

8/8 DB Deadlift

8/8 DB Hang Power Clean

8 Air Squats

8 Groiners

:30 plank hold

Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

P1 – 6 DB Thrusters + 6 Burpees Over DB (40/25(25/15)

P2 – Max Box Jumps (24/20)

*Partner 1 completes the designated work, while partner 2 performs Max Box Jumps. Once partner 1 is finished, partners switch. *Score is the total number of combined Box Jumps.

*Scale box jump height before switching to Step-ups!

Metcon (AMRAP – Rounds and Reps)

-@20:00 MARK-

AMRAP x 14 MINUTES*

2-4-6-8-10 …

DB Power Cleans (50/35)(35/20)

Ab Mat Sit Ups

*After each full set of DB Power Cleans and Situps, perform 10 Air Squats.

In the Raw or All Cooked Up?

image1

 

Blog by-AMBER MEDINA VASQUEZ

We hear all sorts of opinions on how to prepare our foods, veggies especially. A big question that comes up when preparing vegetables is “Is it better to eat them raw or can I cook them and still get all the good benefits?” Well, here’s a little run down of what the difference really looks like.

Benefits of Cooked Vegetables

Cooking vegetables can make the cell walls less rigid, which makes it easier to absorb certain nutrients and digest food better. Compared to raw carrots, cooked carrots, for example, have more beta carotene, an antioxidant that can be converted to vitamin A and improves bone, eye, and reproductive health. Skip the kale salad and opt to cook or lightly steam your kale instead — it contains the compound isothiocyanates, which blocks your body from using iodine (which it needs!) Other vegetables that have beneficial nutrient value when cooked are: Spinach, mushrooms, eggplant, asparagus and red bell pepper. 

Benefits of Raw Vegetables

Water-soluble vitamins such as C and B vitamins are often lost during the cooking process. Minerals like potassium, phosphorus, calcium, magnesium, iron and zinc may be reduced by up to 60 to 70 percent. Glucosinolate, the sulfur-containing nutrient in broccoli that may help fight cancer, is also decreased when the vegetable is boiled. The amount of nutrients lost during cooking depends on many factors including preparation cooking methods and duration of cooking. So veggies in their raw form will give you the highest nutrient level. 

Cooking and Preparation Methods to Retain Nutrients

Choose cooking methods that reduce the time that vegetables are exposed to heat to reduce nutrient loss. Steam and microwave produce to reduce cooking time. Once picked, raw vegetables begin to lose nutrients. Store vegetables in the refrigerator and only purchase the amount you can use in a few days. Try produce that is local and in season to obtain the most nutrients.

The Bottom Line

Regardless of how you prepare them, vegetables are full of fiber, antioxidants, vitamins, and minerals that help sustain your health. Because there are benefits and disadvantages of cooking your vegetables, you should prepare them in the way you are more likely to eat them. Fill half of your plate with fruits and vegetables to reach the recommended five to ten servings of both each day.

 

Wednesday


Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

3 ROUNDS

250m Row

7 Boot Strappers → Air Squats→ Air Squats w/ Tempo (32X1)

7 Knee Push-ups → Push Ups → Negative Push ups

7 Scap Pull-ups → Kip Swings → Big Kip Swings

7 Sit-ups → :20 Hollow Hold→:20 Hollow Rocks

→ = progress to movement each round

Workout

Metcon (6 Rounds for reps)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (53/35) (For Feet)

MIN 4 – Ab Mat Sit-Ups

*:45 work / :15 rest for all movements

*Score each round separately for reps

*Every 4 ft. = 1 rep on the Farmers Carry

Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridges

immediately into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

Tuesday


Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Inchworms

25’ Crab Walk

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups

Tuesday

Shifted Fitness & Performance – Burn

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single-Unders → 30 Double-Unders

5/5 Single Arm DB Deadlift (DB inside the feet)

10 Alt. Single DB Lunges (Hold DB Horizontally)

10 Iron Crosses

5/5 Hang DB Snatch

10 Alt. DB Overhead Lunges (Right arm)

5/5 DB Snatches from the ground

10 Alt. DB Overhead Lunges (Left arm)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

8 DB Snatches (Right Arm) (50/35)(35/20)

8 Alt. DB Overhead Lunges (Right Arm) ((50/35)(35/20)

50 Double-Unders

8 DB Snatches (Left Arm) (50/35)(35/20)

8 Alt. DB Overhead Lunges (Left Arm) (50/35)(35/20)

-Rest 3:00-

Repeat AMRAP!

*Pick up where you left off

Finisher

Metcon (No Measure)

3 SETS

:30 Hollow Hold

30 Weighted Russian Twists (each side)

:30 Side Plank (R/L)

30 Superman (hold :02 @ top)

*Rest as needed in b/w sets

Shaved Steak Stir Fry

shaved-steak-stir-fry

Recipe by-MELISSA JUDNICH

Looking for something quick, healthy, and delicious but tired of the same ol’ chicken and broccoli? Try this recipe from Coach Mel!

Ingredients-

*1 package of shaved steak (swipe right for a pic-from TJs)
*1 package of baby bok choy
*2 Handfuls (or 3) of kale
*2-3 cloves of garlic peeled and chopped
*3-5 TBSP Liquid aminos/ coconut aminos *1 TBSP sriracha (if you like spice 🔥)
*1 TBSP EVOO or coconut oil

-can add any veggies you like

Directions-

  1. Heat up oil in a skillet.
  2. Season steak with seasoning of choice.
  3. Add steak and garlic to skillet and cook till done about 6-9 minutes.
  4. Add aminos (& Sriracha), vegetables and cover for about 5 minutes! Remove from heat when veggies are cooked to your liking.

Monday

Shifted Fitness & Performance – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:

Odd: :50 Bike @ 60% → 70% → 80% → 90%

Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

Metcon (Time)

FOR TIME

30-20-10

Kettlebell Swing (53/35)|(35/26)

Burpee

*10 Min Time Cap