Salmon Pitas with Tzatziki sauce!

Growing up as a catholic I observed Lent pretty much every year since birth. Every Friday during the Lenten season we abstain from meat as a penitential practice. With that said, today's lunch on the first Friday of Lent was Salmon Pita Pockets with home made Tzatziki Sauce. With most of the ingredients being pretty straight forward and not needing much prep or cooking, here is my recipe for my Tzatziki Sauce! Enjoy! 

TZATZIKI SAUCE 

Ingredients:

1 cup of Fage Greek yogurt

1/2 cucumber chopped or small diced

2 tsp lemon juice

2 Tblsp chopped fresh dill

2 cloves minced (sometimes I like to roast and smash the garlic for more flavor)

1 Tblsp honey

Salt and pepper to taste

Combine all ingredients in mixing bowl and store in fridge until ready to grub! 

Sometimes I add a splash of red wine vinegar or more lemon juice too. It thins it out for me to use that as a salad dressing as well! You can put it on a sandwich or use it as a dip with pita chips! Enjoy the recipe and eat smart!

Bike ride and a Bowl of Acai!

Had a nice bowl of Acai with a dollop of greek yogurt after my cycle workout today! such a refreshing treat!

Cycle Workout

1. 10 minute warmup

2. :40 medium gear pacing 19+ MPH

3. :20 recovery

**repeat 2 and 3 for 10 times**

4. 5 minute Recovery

**Repeat 2-4 for Four times**

5. 10 minute warm down

Acai Bowl Recipe

2 Sambazon unsweetened Acai Puree

splash of apple juice

1 cup frozen strawberries

half banana

**Add all ingredients to a blender and blend well!**

Topped with a dollop of greek yogurt and granola

Drizzle with honey and garnished with mint

First day back on the bike!

First day back on the cycle to get ready for this triathlon season coming up. Brutal one but fun!! Here is the workout I did!

Warm-up           

5 minute warm-up

10x1:00 Single Leg

Main Set

5 minute at 8-9/10 effort

5 easy high cadence

10x:20 all out w/ :10 rest

5 minute easy spin high cadence

20 minute timed trial 7-8/10 effort

10 minute warm down

Don't forget to recover well by stretching and getting your nutrition on point. 

Visualize the Goal

Embrace the Path

Conquer the Struggle

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