Quick workout + recipe

image
Pumpkin seed butter cookies

Bonjour!  Pour débuter la semaine du bon pied, voici un entraînement complet rapide et une recette de biscuit avec le fameux beurre de graines de citrouille que j’ai récemment trouvé.

Si vous me suivez sur Facebook, vous avez vu cet entraînement lundi soir.

10 à 15 minutes d’échauffement (course, vélo, squat, swings de bras, de jambes, etc)

Effectuer 2 à 3 sets:

Reps Exercise  
10 each side Med ball circles
10 each side Med ball wood chops
12 Upright row  
12 Dips feet on ball
12 Walking lunges with DB
10 Cossak extensions
10 Leg curls feet on ball

Et terminer avec 10 à 15 minutes de course (ou autre). N’oubliez pas de vous étirer et d’utiliser le rouleau de mousse si nécessaire.

Maintenant, pour les biscuits:

Mélanger 1/4 tasse d’huile de coconut, 1/2 tasse de sucre brun, 1 oeuf et 1/2 c.à thé de vanille. Ajouter 1/2 tasse du beurre de citrouille. Dans un autre bol, mélanger 1 tasse de farine, 1/2 c.à thé de bicarbonate de soude et 1/2 c.à thé de sel. Ajouter graduellement le mélange de farine au mélange de beurre. Cuire à 375 F pendant une quinzaine de minutes. Donne une dizaine de biscuits!

******************

Specifik / Crossfit Rosemont

 Hello! To start off the week on a good note, here is a full body fast workout and a recipe with the super nutritious pumpkin seed butter that I recently found.

If you follow me on Facebook, you’ve seen this workout on Monday.

Start with 10-15 minutes of warm-up (run, bike, squats, leg and arm swings, etc).

Do 2 to 3 sets of:

Reps Exercise  
10 each side Med ball circles
10 each side Med ball wood chops
12 Upright row  
12 Dips feet on ball
12 Walking lunges with DB
10 Cossak extensions
10 Leg curls feet on ball

Finish with a 10 to 15 minutes run (or other). Do not forget to stretch and use the foam roller if necessary.

Now, for the cookies:

Mix 1/4 cup of coconut oil, 1/2 cup brown sugar, 1 egg and 1/2 tsp vanilla. Add 1/2 cup of pumpkin seed butter. In another bowl, mix 1 cup of flour, 1/2 tsp of bakind soda and 1/2 tsp of salt. Stir gradually into pumpkin seed butter mixture. Bake at 375F for 12-15 minutes. Enjoy about 10 cookies!

Posted on November 12, 2012, in meals, Workouts and tagged , , , , , , . Bookmark the permalink. 7 Comments.

  1. When I initially commented I clicked the “Notify me when new comments are added” checkbox
    and now each time a comment is added I get three emails with the same comment.
    Is there any way you can remove me from that service?
    Appreciate it!

  2. I loved your article post.Really thank you! Really Cool.

  3. Howdy! This blog post couldn’t be written any better! Looking at this post reminds me of my previous roommate! He always kept talking about this. I will forward this information to him. Fairly certain he’s going to have a very good
    read. I appreciate you for sharing!

  4. I just want to tell you that I am very new to blogs and absolutely loved you’re web-site. Most likely I’m want to bookmark your blog post . You surely have perfect writings. Regards for sharing with us your web-site.

  5. fear, fear and Doubt

    You have got a very great layout for the weblog, i want it to use on my web page also .

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: