TAC Super Acai Bowl

I eat an Acai bowl almost everyday after training or when I need a pick me up. It's loaded with antioxidants and lots of punch to give you energy for the rest of your day. I'm always staying active from the early morning to the night. There are a million recipes out there but this is my go to without a doubt! Here is the recipe: 

TAC Super Acai Bowl

- 1/2 papaya peeled and seeded

- 1 banana

- 1.5 cup frozen strawberries

- 1 pack of Sambazon frozen acai pocket

      

Instructions:

Place all ingredients in blender with frozen ingredients at the top. 

Blend until there are no chunks.

Toppings: Optional and your choice

- Granola

- Banana

- Honey

- Coconut Shavings

- Berries

- Cacao Nibs or Dark Chocolate Morsels 

- Anything You Want!

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Energy boosting Acai bowl!

Acai bowls are a great pick me up in the middle of a long day. I like to change up my recipe depending on my mood and i had a very killer morning workout today so I need to a little extra umph to get me through the rest of my day with clients. I can't be mellow and low on energy trying to give my clients motivation to push!! Here is today's recipe with a little extra umph:

1 Pack Unsweetened Sambazon Acai Purée 

1 whole fresh banana

.5 cup frozen strawberries

.5 cup frozen mango

Splash of coconut water

Blend all ingredient together until thick and smooth.

Toppings:

1 whole sliced banana

Granola 

And a drizzle of honey 

This recipe has more sugars than what I normally put on my Acai bowls but for that extra energy that I needed to finish off my day strong it was perfect! I hope you try this recipe and enjoy it!! 

Cycle-Run Brick session

Our Father, who art in training, Triathlon be thy name. Thy kingdom come, gold medals won, on Earth as it is in Transition..... Feeling like a part of the jamaican bobsled team while on this cycle/run brick session! Coooooll Runnings!!!

Killer workout!!! Enjoyed watching Cool Runnings while doing it too!

-Warm up 10 minute jog

-Warm up 10 minute cycle

-Cycle 20 minutes or 5 miles @ zone 2

-Run 1 mile at 10k pace

-Repeat cycle and run sequence for a total of 3 times

Warm down 10+ minutes on cycle or jog focusing on slowing down your HR back to normal. 

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!