Finish Strong!

Finish hard and finish strong. 2014 isn't over yet! Getting a good momentum going for 2015 with this sprint session! 

* 2 mile warm up run 

* 3 x100yd variable sprints

* 5 x 50yd sprint jog back

* 5(20 jump squats + 50yd sprint)

* 5(20 push-ups + 50yd sprint)

* 5(20 split squats + 50yd sprint)

 :10 rest in between rounds 

 Warm down and stretch

Variable sprints:

50 yard slow - 50 yard fast

50 yard fast - 50 yard slow

100 yard build to 90%

100 yard blast sprint!

Rest 1 minute

Enjoy the workout! Have a safe and wonderful New Year Celebration!

Spin spin spin! Cycle trainer workout for all levels

Nothing keeps us from getting closer to our goals. We were blessed with rain and a cycle trainer this morning. Awesome killer session today with @batm817 check out what we did 

Warm-up: 15 minute 

Main Set:

4(4:00 @ 70% x 1:00 recovery)

3(3:00 @ 80% x 1:00 recovery)

2(2:00 @ 90% x 1:00 recovery)

1(1:00 @ ALL OUT X 1:00 recovery)

Warm-down: 15 minutes & stretch

#TeamTAC #tri #triathlon #triathlete #RYlife #cycle #cervelo #beastmode #motivationmonday #inspiration #training #train #fit #fitspo #bike #workout #fitness #TAClifestyle #champion #cantstopme #nodaysoff #athlete #killedit

TACNFitness & Nutrition Meal Plan Menu October 5

In this week's TAC Fitness Meal Plan Menu here is what we got!

1. Whole Wheat Pancakes with Hardboiled Eggs and Maple Syrup

2. Baked Egg Whites with Banana Whole Wheat Muffins and Strawberry Jam 

3. Braised Hawaiian Chicken with a Pineapple Salsa and Coconut Quinoa

4. Roasted Spiced Chicken with Grilled Corn on the Cob

5. Turkey Pasta Salad with a Vinaigrette Drizzle

6. Roasted Sweet Potato and Chicken Salad with a Garlic Vinaigrette 

#food #foodie #foodporn #foodgasm #eat #grub #meal #mealplan #menu #prep #chef #cook #yum #yummy #cleaneating #eatclean #mealprep #breakfast #lunch #dinner #instafood #fit #healthy #fitness #TAClifestyle #TACnutrition

TAC Fitness & Nutrition Meal Plan Menu 9/28

Time to eat!!! Here is this week's menu! Enjoy all the food!! 

1. Chipotle Turkey Baked Eggs with Toast and a Strawberry Jam

2. Stuffed Breakfast Potatoes

3. Pesto Chicken Sandwich with Honey Lime Slaw 

4. Roasted Chicken Pitas with Hummus

5. Turkey Chili 

6. Couscous Salad with an Apple Cider Vinaigrette 

#food #foodie #foodporn #taclifestyle #chef #meal #prep #cook #grub #yum #eat #cleaneating #fitness #fitspo #health #healthy #eatclean #cook #nutrition #menu #love #motivation #yummy 

TAC Fitness & Nutrition Meal Plan Menu September 14

This weeks TAC Fitness Meal Plan Menu!!! I hope you all enjoy!! Email TAClifestyle@gmail.com for questions on this program or for recipes!

1. Turkey Bacon Breakfast Sandwich with A Greek Yogurt Sun Dried Tomato Spread

2. Baked Pizza Egg Cups with a  Whole Wheat Muffin and Maple Syrup

3. Roasted Chicken with Chimichurri Sauce and a Roasted Sweet Potato

4. Turkey Zucchini Lasagna

5. Roasted Chicken Chef Salad with an Apple Cider Vinaigrette

6. BBQ Turkey Salad with a Roasted Salsa Vinaigrette

#food #foodie #foodgasm #foodporn #tacfitness #taclifestyle #lifestyle #grub #yum #healthy #healthyfood #fitness #healthy #nutrition #nutritious #cleaneating #eat #eatclean #chef #cook #mealplan #mealprep #mealprepmonday #fitlife #beastmode #fitspo #instafood #instahealthy #love

TAC Fitness & Nutrition Meal Plan Menu September 7,2014

NFL week 1 almost in the books! All the chips, dip and beers are all gone it's time to eat right!!  Here is this week's menu! 

1. Baked Egg Whites with Whole Wheat Toast and Peanut Butter

2. Open Faced Turkey Breakfast Sandwiches

3. Chicken Enchilada Bake

4. Balsamic Rosemary Roasted Chicken with Polenta Cakes

5. Pesto Chicken Salad with a Pest Vinaigrette

6. Turkey Taco Salad with a Lemon Pepper Vinaigrette 

#food #foodie #foodporn #foodgasm #yum #grub #mealplan #meal #mealprep #prep #healthy #nutrition #nutritious #yummy #eat #cleaneating #eatclean #fitness #fit #chef #beastmode #lifestyle #taclifestyle #love #cook 

TAC Fitness & Nutrition Meal Plan August 31

What a beautiful 3 day weekend!! Here is this weeks menu for TAC Fitness & Nutrition Meal Plan Program. I hope you enjoyour food!! 

1. Multigrain Strawberry Pancakes with Hard Boiled Eggs

2. Fruit and Greek Yogurt topped with Granola

3. Turkey Brown Rice Bowls.

4. BBQ Seasoned Pulled Chicken with a Spicy Slaw and Cornbread

5. Chicken Quinoa Salad with Field Greensreens and a Lime Vinaigrette. 

6 Asian Turkey salad with a Soy Ginger uVinaigrette. 

#food #foodie #foodgasm #foodporn #taclifestyle #hungry #eat #grub #eatclean #nutrition #beastmode #breakfast #lunch #dinner #yum #healthy #fitness #fit #yummy #chef #cook #mealprep #mealplan #meal