Recipe Express

Hello!

Well you could say that I have taken a small hiatus from blogging.  Say 9 months…just enough time to have a baby.   Yes, that’s correct, I had a precious little baby girl, Annabel Pyper McBryde.

One of the things you learn when you have a baby is how to do things and do them fast!  Whether its vacuuming (b/c your new baby deserves a clean floor, even if you never did), showering, going to the bathroom, and yes even cooking!  The biggest challenge with eating quick is staying healthy.  It’s easy to eat quick and on the go by grabbing processed junk foods like granola bars (what you may think is healthy), bagged chips, pop tarts, frozen dinners, and quick trips to your local fast food haven.  That’s why I called this post Recipe Express,  you actually cook healthy foods, but QUICK!  Quick can mean bland and tasteless, but today created a tasty alternative to sauteed chicken and vegetables.  I will try to keep posting quick and easy recipes.  Here’s a receipe threw together today.  

Sauceless BBQ Chicken and Vegetables (no sauce means no SUGAR)

 4 oz Pulled apart Rotisserie Chicken (already pulled apart in your fridge in Tupperware)

1 cup broccoli florets  (fresh or frozen) or other vegetable of your choice

1/4 cup chopped onion (I like green onion)

1 cup chopped fresh mushrooms

1 TBSP Lemon Juice

1 TBSP Apple Cider Vinegar 

1  tsp garlic  powder (you can also sub minced garlic as well)

salt and pepper to taste

Saute chicken and vegetables in a skillet with 1 TBSP Butter, Olive Oil or Coconut Oil for a few minutes, the add spices lemon juice and apple cider vinegar.

Plate, Eat and Enjoy!

Prep time was about 5-7 minutes. Feeds 1.

OK, I will admit that I did not get to enjoy the tasty treat until after I fed Annabel, first things first  But you can reheat it in the microwave and its just as good.   You could even double or triple the recipe, store in Tupperware and have ready for future meals.  Just zap in the microwave and enjoy anytime.

 

 

 

 

Receipe of the Week – Can I Really Eat Cheesecake for DESSERT?

Do you Crave Sweets and Desserts on a consistent basis? Here’s a healthy, quick and easy recipe for you to make anytime of day. I usually have this for an afternoon snack. It gets me through my afternoon cravings til dinner time. It really does taste like a piece of cinnamon peanut butter cheesecake. YUM!

1/2 Cup Cottage Cheese
1 1/2 t cinnamon
1 T All Natural Peanut Butter

Want to mix it up?
– Substitute a 1/2 cup of Blueberries, Raspberries, or other berry you like for Cinnamon
– Substitute a 1T Coco Powder for Cinnamon

Enjoy!

Weekly Practice

I like variety in my workout, but also try to keep them simple and effective. Effective from both quality of work and use of time. I work a full time as a Director of Sales at a hotel and we own and operate a fitness studio. So, getting the most out of my workout in the time I have available to dedicate is most important for me. I do not have 1-2 hours a day to spend on my fitness goals 3-5 days a week. Working with Kettlebells is the best way for me to maximize my time and quality of workouts in about 20-40 minutes per session.

Here a simple workout you can do using Kettlebells to maximize your time in the gym.

A. 10 Minutes: of 1 Hand Swings – 30 sec of work 30 sec of rest – 10 rounds
Rest 1 – 2 minutes
B. 3 presses / side, 5-7 rows / side, 1 minute plank – Repeat 3-5 rounds
Rest 1-2 minutes
C. 10 Minutes: of Goblet Squats and Ropes – 40 sec of work / 20 sec of rest

Enjoy!
~HD

Are you Confused about How Much Protein to Eat?

Apparently there has been some recent research suggesting that we should limit our protein to 20 -30 grams per meal. Owning our own studio in the fitness industry, often times our clients look to us for advise and answers to questions they have from information they hear in the media and other sources. I definitely do no know the answer to every question, but do have a passion to constantly learn and read about the topic of nutrition and health. In my opinion, the very best source for finding simple, realistic and scientifically based research is Precision Nutrition.

In a recent article on Precision Nutrition the found the Take Home Message words to live by.

Take-Home Message

It seems to me that whether someone’s on a hypoenergetic diet (low calorie) or a hyperenergetic diet (high calorie), the one macronutrient they would want to be sure to “overeat” (relatively speaking) would be protein.

But that’s not what people do, is it? Instead, their protein prejudice often leads them to look for what they consider the bare minimum of protein (whether it’s 20-30g/meal or 0.8g/kg/day), and then overeat carbohydrates and fats instead. That could prove to be a performance – and body composition – mistake.

To this end, my advice is the same as I’ve outlined in the Precision Nutrition System.

Women – 1 serving of lean, complete protein (20-30g) with each meal, every 3 hours or so

Men – 2 servings of lean, complete protein (40-60g) with each meal, every 3 hours or so

This pattern of intake will make sure you’re getting enough protein to reap all the benefits that this macronutrient has to offer. Not just the protein synthetic benefits.

For more detailed information and to read the rest of this article Click Here



Enjoy
~HD

Dragon Door – Episode #52 – Summit of Strength

Where Lifestyle Meets Hardstyle

“Stay tight and don’t get tired” Thanks Andrea DuCane for the great fit tip

A HUGE thanks and congrats to a well-deserving Dustin Rippetoe for Commrade of the Week (and Kenzie Rippetoe too!!)
Summit of Strength 2011 was another smashing succes. On the heels of passing my RKC II, Summit of Strength was the perfect dessert!

Become a Fan of Summit of Strength on Facebook NOW and miss out in 2012!

Be Well & Be Strong,
~HD

Quick & Easy Recipes and Tips

Whether your life has you chasing after kids, a job or just trying to keep it all together, can you really enjoy delicious healthy foods?

In short, YES!

Don’t be fooled, making a change to your eating habits is not like flipping light switch. Making positive healthy changes to your eating habits needs to be approached one step at a time. There is no magic formula for weight loss, bulking up, or toning up. We all differ genetically and need to learn how to listen to our bodies and how we respond to different foods. There is one secret that I will share with you though, that does work for everyone.

Eat Whole Food. Eat Plenty of Vegetables. Stay away from Processed Food and Sugar.

Here’s a Litmus Test: Take a look in your fridge and pantry and take inventory of ANYTHING, yes anything that is processed. If you are daring, throw it all out!

TIP #1
Make It Fun
1. Experiment with foods you may be unfamiliar, incorporate one new food into your diet each month. (I don’t mean try a new flavor pop tart for breakfast)
2. Take a trip to the Farmers market
3. Eat fruits and vegetables that are in season
4. Be Creative – with your grocery list

TIP #2
Plan Ahaed
1. Think about when you will be eating at home vs. when you will be eating out during the week. We all have obligations and even some of us have a social life:) so don’t deprive yourself, just plan for those moments when you may be challenged to eat healthy.
2. Buy whole fruits and vegetables each week and keep them in your fridge
3. Keep plenty of meats and vegetables in your freezer for back up
4. Pick one day to cook a couple of meats and have them available to take with you for lunch or pop in the microwave for dinner.
5. Cut up your vegetables have them ready to grab or cook up when you are hungry

Here is a sample grocery list for me each week:
– Fresh Broccoli
– Fresh Cauliflower
– 1 large bag of Carrots
– Lots of peppers all varieties
– Whole Onions, Green Onions
– (2) Whole Chickens – this should last me 1-2 weeks
– 4 lbs grassfed ground lamb or veal (again, this should last about 1-2 weeks)
– Farm Fresh Eggs
– Pastured Sausage
– A Big bag of Spinach or Mixed Greens for salads
– Hearts of Palm or Artichokes
– Olive Oil
– All Natural Peanut Butter
– 1 Gallon Raw Milk (If you are not drinking whole raw milk, I recommend almond milk or goat’s milk, more on this in a later blog post)
– All Natural Cottage Cheese
– Blueberries / Raspberries / Blackberries (or whatever is in season)
– Raw Almonds or Cashews or Walnuts
– Feta Cheese / Blue Cheese

Click Below for a copy of the Groumet Nutrition Cookbook (a must have for any kitchen)

Gourmet Nutrition
The Cookbook for the Fit Food Lover
Riced Cauliflower
We love this one! You can make a lot at once and eat on it all week. Plus it will give you the illusion of eating rice or coucous without adding up on the carbs.

1. Coarsely chop your cauliflower and place in a microwave safe dish cover and microwave for 1 minute or until cauliflower is a little soft. Not cooked just a little soft.
2. Place the cauliflower in a food processor with an S-blade until coarsely chopped in to little pellets (should look like couscous).
3. Set aside the cauliflower
4. Sauté onions, peppers and spices in the skillet with olive oil or butter
5. Slowly add in the cauliflower to the sautéed vegetables and cooked until heated thoroughly.
6. Optional add ins: Pine Nuts, Feta or Blue Cheese,

Thai Ground Beef (you can sub chicken)
1 lb extra lean ground beef (96%) – we also substitute ground lamb, ground veal or shredded chicken – all are great options
1/3 head cabbage; shredded (about 3 cups)
1 carrot; sliced
1 medium green pepper; cut into 1 inch cubes
1 small onion; cut into 1 inch cubes
2 tbsp peanut sauce
salt, pepper, and chili powder (to taste)
Fry ground beef in skillet with olive oil cooking spray over medium heat for about 5 minutes, until browned. Add the cabbage, carrot, green pepper, and oinion and cook for another 5 mintues, stirring frequently. After vegetables have browned add the peanut sauce and spices. Serve Warm.
HINT: This calls for 1 lb of ground beef, if you cook it using 2 lbs of ground beef and double the rest of the ingredients, you can put in tupperware and save for meals during the week. REALLY YOU CAN DO THIS WITH ALL THE RECEIPES 🙂

Peanut Butter and Jelly Cheesecake
– ½ cup of all Natual Cottage Cheese
– 1 T of All Natural Peanut Butter
– ½ cup of blueberries, raspberries or blackberries (fresh peaches can work too)
– Optional: Add a little Cinnamon
Mix together and it tastes like a peanut butter and Jelly cheesecake!

Keep your portions reasonable, enjoy whole, fresh foods, eat often throughout the day.
To learn more healthy habits, go to Precision Nutrition
Enjoy!

Press Release: Tennessee Kettlebell Wraps Up Summer Challenge 2011

Putting its own spin on the popular fitness challenge, Tennessee Kettlebell hosted their first ever Body Transformation Challenge starting on June 20th

Hosted by TENNESSEE KETTLEBELL, the SUMMER CHALLENGE 2011 gave our clients and challenge participants a competitive atmosphere to get healthy for the summer.

The SUMMER CHALLENGE 2011 began on June 20th and concluded on July 16th. We opened up the challenge to non-members for a nominal fee to participate for a duration of 5 weeks. In the challenge we incorporated challenging workouts and guided participants to develop positive nutrition habits.

“Developing a habit takes about 21 days, and during the length of the challenge we hoped to impact the way our participants think about not only exercising but their food choices as well to make positive changes in their lifestyle, long-term.” says Kristen McBryde of Tennessee Kettlebell

“The Summer Challenge at TNKB was motivating, effective and most importantly, fun! Kristen and Matt have a lovely way of pushing you beyond what you feel are your limits, resulting in increased confidence and motivation. The key learning for me during the challenge was the importance of nutrition, which TNKB is highly focused on” stated Nan Belote of Nashville, TN.

Geoff Skene, the onsite massage therapist of GS Massage participated in the challenge states “It really is simple, just buy foods that are compliant and eat from your own fridge” Geoff lost a total of 7 inches during the challenge.

By paying to enter the challenge the participants received 2-4 group exercise classes a week, take home or travel workout routines and 5 daily nutrition habits to follow. Teams were formed to help keep our participants accountable to achieving their goals. “By providing our knowledge of program design and a team to provide accountability, we saw this as a winning combination.” says Kristen McBryde. They tracked their nutrition compliance and workouts on a weekly basis. Measurements were taken at week 1, week 3 and week 5. Our total challenge measurement change from week 1 to week 5 was a total of 67 inches among 24 participants. That’s over 2 inches per person!

Tennessee Kettlebell will follow up the Summer Challenge 2011 with our first ever Body Balance Transformation this fall.

ABOUT TENNESSEE KETTLEBELL
Tennessee Kettlebell is a fitness studio located in Brentwood, TN whose mission is to help their clients move better, feel better and look better with the improvement of mobility, stability and strength. Tennessee Kettlebell provides group classes and personal training using the kettlebell as a tool to improve movement quality for their clients. The facility is the largest indoor and outdoor Kettlebell training location in Middle Tennessee. The instructors are certified from the RKC, the leading certification for kettlebell instruction in the United States. They also hold CK-FMS certifications as Functional Movement Specialists. Their specialty is providing the leading program design, accountability and support systems proven to help any client reach any goal.

My Journey to RKC II- Part 3

2 full days of 8 hours of physical and mental training is now complete! I continue to be amazed at the level of training one receives at an RKC Certification. Hands down Pavel is the absolute best in his field.

Today we tackled more on the pull up. Pavel taught a particular drill that made it all click for me today!! This a huge breakthrough for my future pull up training. I was able to perform a single pull up without leaking power at the bottom. Meaning I was able to start from a hollow position!!! YEA!

Other drills taught today were the Viking Push Press, Clean & Jerk, Windmill and the Bent Press. If you asked my favorite, it would be the windmill. This was an exercise which I felt very comfortable but honing my skill on the minute details was truly beneficial for me. My booty is super sore from the Windmill, who knew! My second favorite would be the Clean & Jerk. Although this is not an exercise to be taught to your typical clients, it’s value is truly beneficial to build athleticism and build mass. Here are two great quotes in the presentation given by Dan John (1) you cannot think through a ballistic movement (2) repetition is the mother of implementation.

Lastly of the instruction today, I learned more about the many benefits and drills to improve thoracic mobility. Bottom line…I don’t practice this enough!!!! Thank You David Whitley!

The workouts today were the more challenging than yesterday. We did a VO2 Viking Push Press workout – 10 minutes of 15:15. Our next workout of the day was to earn our lunch. Long cycle Clean & Jerk… need I say more!

I will end this blog on a quote from Pavel.

“Before building strength and endurance you must first have strength to endure”.

Now time for sleep and to rest up for our final day and level II testing!

be strong & be well

My Journey to RKC II – Part 2

Day 1 RKC Level II is over and I am ready for a good night rest. The day consisted of our strength test, for me this was 1 bodyweight pull up and 16kg Military Press. I PASSED THE PULL UP, this was my big hurdle today. After our strength tests, we did a review of all level one skills. This was an awesome and energetic presentation from Doug Nepadol. It all comes back to the notion that a basic kettlebell workshop will focus on swings and get ups, an intermediate workshop may focus on cleans, snatches and a few other drills, and an advanced workshop will focus on SWINGS and GET UPS. This just goes to show the depth to be explored in the foundational movements of the RKC system. SWINGS and GET UPS!

My favorite part was the hanging leg raise and the pull progression presented by Pavel. It really does not get any better than this. I spent most of this time mentally soaking up the progressions and thinking about how much more practice there still is for me to do. I am excited to take all of this back with me. My new goal after today is to take my new found ability to perform a pull up to a an work on performing a BETTER Pull Up.

Still lots of work to do!

Must sign off new. Please look for a new update tomorrow.
Be Strong and Be Well!

My Journey to RKC II — Part 1: My Training

How I prepared for RKC II

A special Thank you to Master RKC, David Whitley for your instruction and encouragement in my preparation for RKC Level II!

Training Started –January 2011
1. Kettlebll trainng – 3 days per week, focusing on all level I drills
2. Sntach Test – 16kg or 20kg – performed 1x per week
3. 15:15 heavy swings for 10 minutes (20 rounds), started using 24kg, worked up to 36kg and tapered back to using 28kg.
4. 15:15 Snatches – started with 20 rounds, worked up to 80 rounds with 16kg and tapered off the last month of training

January 2011: I started learning technique on Pistol, C&J, Windmill and Bent Press

The Pistol

Performed high rep drills using TRX and agility boxes for assistance. I performed ladders 10-1 for 3 weeks. Once I was comfortable with the skill and pistol technique, I would do pistol ladders mixed with my Press / Pull training.

Bent Press , Windmill & Clean & Jerk

Learning these techniques were a little challenging and out of the box for me, but Master Level instruction from Dave Whitley, MRKC on these skills got me on the right track. I continued to practice these performing 2-3 rounds of 3-5 reps every week.

THE PULL UP & MP

March 2011 – June 2011: I continued to practice Pistol, C&J, Windmil and Bent press with a few reps per week, while my main focus was to get comfortable with a bodyweight pull up. The pull up seemed to be my biggest challenge to passing RKC Level II.

One of my goals since completing RKC Level I was to be able to perform a solid 20kg MP. Although a 20kg was not required for my bodyweight to pass level II it was personal goal for me to achieve prior to attending level II. Following the already established ETK and RTK program design, I am now able to press the 20kg. Patience to allow the program work was the hardest part!

I started my work on the Pull Up and MP in March 2011 adding a day 4 to my weekly practice. I spent two hours every Saturday following Enter The Kettlebell type program design with Press / Pull ladders. My press work consisted of 16kg single presses, 16kg double presses, 12-14kg bottoms up presses.

In between ladders I focused on FMS stability drills. I incorporated ladders of leg lowering drills with core engagement during my Press/ Pull practice.

During my last month I started to supplement my practice with a few Heavy (28kg-32kg) Get-ups / Cleans (24kg-28kg) every week.

Final Training week:

Monday – Final Press/ Pull ladders
Tuesday – 25 minutes ropes and Kettlebell Deadlifts – 30:15
Wednesday – 16 – 16kg, 4- 20kg, 2- 24kg TGU
Thursday – REST
Friday – Sunday – RKC Level II

Now it’s go time…..Stay tuned for weekend updates!