TAC Fitness & Nutrition Meal Plan Menu March 30

It's Sunday and you know what that means! This weeks TAC Fitness & Nutrition Meal Plan Menu. Enjoy! 

1. Spinach and Mushroom Egg White Frittata with a Multigrain Cake 

2. Baked Turkey Patties with a Multigrain Muffin and an Egg 

3. Mexican Turkey Lasagna 

4. Moroccan Slow Cooked Chicken with Pita Bread and Hummus 5. Tuna and Brown Rice Salad with a Citrus Dill Vinaigrette 

6. Turkey and Potato Salad with a Honey Mustard Vinaigrette 

Visualize. Embrace. Conquer.

Sprint workout

Sprint days are absolutely my favorite training sessions. There's nothing better than sprinting your ass off to be better conditioned and fit. Sprints are great for fat loss, you lose weight and body fat much faster with sprinting than with a steady state aerobic run or jog. Sprinting builds muscles (compare long distance marathoners to track & field sprinters) and also increases the power of your fast twitch muscle fibers. Another aspect of your fitness that sprints enhance is your endurance and conditioning, making it possible for you to last longer in your activity and work more efficiently. Lastly, another benefit of sprints is that it doesn't and shouldn't take up much time. Sprinting for an intense 20 minutes ensures fat loss, muscle building, staying fit and healthy. When sprinting, quality over volume should be the focus. 

 Knowing just some of the benefits of sprinting, its time to get your beast mode on in a workout! Here is the main set and finisher that me and my training partners recently conquered! I hope you enjoy it!

Main set 1: 10 times non-stop: Focus - Consistency

10 pushups

40 yard sprint

10 burpees

Main Set 2: 10 Times non-stop: Focus - Explosiveness

:10 wall sprint

10 yard sprint

10 yard jog back

Finisher: Parachute Sprints * sprint chute needed.

50 yard chute sprint

- reps depend on how many people in your group. Each person leads/wears chute once or however many rotations that is decided. 

- the goal: Person with chute must keep up or beat training partners not wearing chute. 

Visualize the goal. Embrace the path. Conquer the struggle.

TAC Fitness & Nutrition Meal Plan Menu March 23

Here we go!! TAC Fitness & Nutrition Meal Plan Menu for the week!! Enjoy!! 

1. Baked Whole Wheat French Toast with Maple Syrup and Hard Boiled Eggs

2. Stuffed Peppers with Eggs and Ground Turkey 

3. Grilled Chicken and Herbed Potatoes

4. Open Faced Turkey BLT Sandwiches with a Chimichurri Drizzle

5. Grilled Chicken Salad with a Tequila Lime Vinaigrette

6. Turkey and Brown Rice Salad with a Fresh Mint Vinaigrete 

Visualize. Embrace. Conquer. 

 

Playground workout

Today's fun workout on the playground! 

10 Hanging Leg Lifts 

10 Pull-ups 

5 Climb n Slides 

10 Bench Jump Overs 

10 Slide Incline Push-ups 

10 Slide Decline Push-ups 

10 Bulgarian Split Squats Right Leg

10 Bulgarian Split Squats Left Leg

4 Rounds (4th round double up reps)

A playground is a great place to get in a workout. Whether it is a group of you and your friends or playtime with your little one, a playground has a lot of structures to do different bodyweight exercises. One of my favorite exercises is the "Climb and Slide" where you find different points in the play structure to climb to the highest point and slide down the closest slide. Repeat for however many reps. 

Here is a tip to make the workout a bit more challenging. Try to complete a round under a certain amount of time or for time and try to beat your previous time! If you don't beat it, it doesn't count! Enjoy the workout.

Visualize the goal. Embrace the path. Conquer the struggle.

TAC Fitness & Nutrition Meal Plan Menu March 16

Here we go!!!! Check out this weeks TAC Fitness & Nutrition Meal Plan Menu. 

1. Open Faced Breakfast Sandwich on a Whole Grain English Muffin

2. Multigrain Muffin with Chicken Egg White Scramble

3. Shredded Chicken with an Organic Tomato Sauce and Whole Wheat Spaghetti

4. Braised Chicken Whole Wheat Wraps

5. Oven Roasted Turkey and Sundried Tomato Salad with a Garlic and Herb Vinaigrette 

6. Strawberry Spinach salad with a Toffee Sprinkle and a Maple Vinaigrette 

Visualize. Embrace. Conquer 

TAC Fitness & Nutrition Meal Plan Menu March 9

Happy daylight savings!! Here is this weeks TAC Fitness & Nutrition Meal Plan Menu. Enjoy!

1. Baked Turkey and Brown Rice with Hard Boiled Eggs

2. Baked Egg Whites with a Vegetarian Potato Hash

3. Mini Apple Brined Turkey Sandwich with a Greek Tomato Spread

4. Grilled Chicken Breast with Lemon Garlic Broccoli and Cauliflower 

5. Vegetarian Multigrain Pizza (vegetarian option)

6. Citrus Dill Shrimp Cabbage Salad with a Creamy Balsamic

7. Quinoa Tabouleh Salad 

Visualize. Embrace. Conquer. 

TAC Fitness & Nutrition Meal Plan Menu March 2

Happy Sunday!! Here is this weeks TAC Fitness & Nutrition Meal Plan Menu. Enjoy!

1. Multigrain Apple Cake with Baked Eggs

2. Turkey Breakfast Sandwich with Honey Peanut Butter Spread

3. Chicken Tacos with Green Bean And Corn Salsa

4. Baked Cinnamon Chicken Breast with Pineapple Chutney and Quinoa

5. BBQ Quinoa Stuffed Bell Peppers (meatless option)

6. Turkey, Dates and Bulgur Wheat Salad with Mint Greek Yogurt Vinaigrette

7. Steak Salad with a BBQ Vinaigrette 

Visualize. Embrace. Conquer.