MOVE. NOURISH. BELIEVE. – THIS WEEK.

Hi FitFam!

Time for another week of The Fit Dish! Today we are talking MOVE. NOURISH. BELIEVE.

I found out about Lorna Jane and her amazing philosophy through the lovely ladies that host this link-up each week, Jill Conyers and Jessica JoyIt was the fall of last year and I was so inspired by what this philosophy meant, that I had to participate.

mnbchallenge I’ll be honest, towards the end of last year, I didn’t do hardly any #MNB posts. However, I decided to kick it into gear this week, as start posting again. And started back using my #MNB journal. LOVE IT!

Here is yesterday’s post:

Screen Shot 2015-03-03 at 8.48.25 AM So, the topic of the week is how we are going to move, nourish, and believe this week. I’m definitely back in the game this week, after a month or so of being in a funk. I’m loving eating nourishing foods again, embracing movement, whether it’s yoga or heavy lifting, and I am starting to work hard to pursue my dreams – which means blog work and teaching classes!

move nourish Screen Shot 2015-03-03 at 8.43.40 AM

Quick post, I know, but I’m off to teach my first bootcamp class at my gym! More to come on that later :)

How are you going to move, nourish, believe this week?!

- Jen.

Want more Burpees for Breakfast?
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WELL, HELLO MONDAY…

Well, Hello Monday... Good Morning!
Happy March!
I’m pretty ready for March – warmer temperatures, Active Living Project and new adventures!

So, how was your weekend? Friday, I spent the morning at the coffee shop banging out my todo list – caught up on emails, organized all my photos and files on my laptop, cleaned up my Google Drive, uploaded things to Dropbox and did some wedding planning. Only 96 days! Can’t believe it.

IMG_0955.JPG

Saturday morning started with pancakes. And they were glorious. After, went to the gym and did part of the Manmaker Deck of Cards Workout. It was so tough! I made it through 35 cards in 45 minutes. Those manmakers are no.joke. I ended my workout with some yoga. My wheel was so good and I held crow for so long. The best I’ve felt leaving the gym in a long time. I’ve been in a funk for weeks! Saturday was a good day all around. Plus, I finally got to the episode of Psych were Jules and Shawn get together!

IMG_0980.JPG We had a snow day on Sunday, church was cancelled. After some Jesus time, MNB planning and bulletproof coffee, I got to cooking. I haven’t done meal prep in weeks and I certainly made up for it. I made:

  • roasted butternut squash
  • spaghetti squash
  • roasted sweet potatoes
  • lamb and sausage chili (recipe coming soon, promise!)
  • sardine + avocado salad
  • avocado yogurt sauce
  • butternut squash noodles (and shredded carrot noodles)
  • brown rice
  • cashew + coconut butter
  • vanilla orange protein balls (recipe coming soon!)
  • coconut flour waffles 

It felt so good to be in the kitchen cooking! One of the things that brings me the most joy is cooking. And what’s even better is that The Workout Bud liked everything. Love getting seasoning and such right on the first try. Be on the lookout for recipes soon. The chili and protein balls are too good not to share!

IMG_0983.JPG Quick side note,  the coconut flour waffles. Brittany Angell can make a waffle. It was the TASTIEST grain-free/dairy-free waffle I’ve ever eaten. Yes. Bold statement. True statement. Maybe make them after reading this. Or make them then read this. Either way, make them.

Overall, guys, I’m feeling so good. Last week, along with the yoga, I worked on getting more sleep and reducing my stress. My hormone panel showed that my cortisol was high. So, I’ve been taking an adrenal supplement the past week, along with increasing my vitamin d to 1,000 UI, and drinking some salted water in the morning (thanks to the lovely Lindsay!). And, the best part – my acne seems to be clearing up. I’m just noticing scars now. Crazy how much stress can affect our body!

Okay, now on to this weeks ‘Well, Hello Monday…’
Enjoy.

on getting s*it done: taking action

on life hacks: 39 of successful people

on being a 90’s girl: 55 nostalgic toys

on finding your niche: the ultimate guide

on imperfections: embrace them

on being a blogger: 14 tips for staying sane and organized

on sleep: how to feel well rested

on fitness inspiration: Rocky IV

on workout gear: how to organize it

on sitting: how to sit at a desk properly

on fitspiration: 17 times it was wrong. And then fixed.

on transmogrifying exercise: 13 ways

on my ‘Must try workout’s’ list: one. two. three. four. five.

on nut milk: how to make it

on my ‘Add to recipe box and then make it’ list: one. two. three. four. five.

on my ‘Sometimes I wish I could wear skirts and dresses forever’ list: one. two. three. four. five.

on my ‘Future home inspiration’ list: one. two. three. four. five.

Make sure to sign up for the newsletter to get the latest Burpees for Breakfast news and weekly wellness tips!

And don’t forget to…

Well, Hello Monday...

What are you doing this Monday? What are you looking forward to this week?!

- Jen.

Want more Burpees for Breakfast?
Find me on FACEBOOK. INSTAGRAM. TWITTER. BLOGLOVIN. and PINTEREST.

MANMAKER DECK OF CARDS WORKOUT

Before we get into today’s workout, a few things:

1. Can we talk about the Parks and Rec finale? I finally watched it yesterday afternoon. And almost started ballin’ multiple times. It was seriously one of the best series finale’s I’ve ever seen. I was so glad they brought back Anne and Chris. I, literally, could not stop laughing. Well done, Parks and Rec. Well done.

2. The Workout Bud and I are addicted to Psych. We watched like 6 episodes last night alone. I joked yesterday that we should just binge watch for the next few days and get through the entire series…and I kind of meant it.

3. Newsletter signup! Check out the popup and the scroll on the side. Another new treat to the blog. Make sure to sign up for the latest Burpees for Breakfast news and a weekly wellness tip!

Okay, workout time.

I moustache you a question: Have you ever done a MANMAKER?

One of the most viewed posts on the blog is my (WO)MANMAKER WORKOUT. Personally, I love a manmaker, but it hasn’t been featured in many of the workouts I’ve shared. I also noticed that it’s been a minute since I give you guys a deck of cards workout. So, to remedy both, I give you:

DECK OF CARDS MANMAKER WORKOUT

THE DETS:

Grab a deck of cards or a deck of cards app on your phone. You will need a pair of dumbbells. I used a 15# in the video. You want a weight that will challenge you, but not be too tough to use for the duration of the workout.

The number on the card will be the number of reps for each move. For every face card, do 10 reps. So, if you flipped a 5 of hearts, you do 5 plank jumps. Rest when needed. There are no designated rest periods.

The graphic below gives you the moves that correspond to each suit. You will be doing PUSH-UPS, THRUSTERS, PLANK JUMPS, and BENT OVER ROWS. MANMAKERS correspond to face cards.

THE MANMAKER

If you look on YouTube, there are quite a few variations of a manmaker. I like to think of it as a super burpee of sorts. All include the individual hopping back into plank, followed by a push-up and dumbbell row, on each arm, then hop up. Rather than just hop up with weights in hand, you will add a clean and thruster at the end.


manmaker

 

TIPS:

  • BENT OVER ROW: grab dumbbells, feet hip width apart, knees slightly bent, roll shoulders back and down. Hinge at the hip, keeping bag flat, engaging the lats, navel to spine, arms in front of you. Drive elbows straight back into a row.
    MOD: Use lighter weight, if necessary.
  • PUSH-UPS: review tips on how to master the push-up.
    MODS: Knees or box for regression.
  • THRUSTER: grab dumbbells, feet a little wider than hip width apart, feet pointed out slightly, roll shoulders back and down. Clean dumbbels up to your shoulders. Sink into a low squat, keeping abdominals and glutes tight, weight in heels. As you come up from your squat, drive through heels, while pushing weights up overhead, with lats engaged and abdominals drawing to the spine.
    MODS: Use lighter weight, if necessary.
  • PLANK JUMPS: come into plank position, fingers spread wide, abdominals, glutes and quads nice and tight. Use abdominals to jump your feet towards your hands and then back into plank position.
    MODS: Step back and forth, if jumping if too tough on knees.
  • MANMAKER: same setup as a BENT OVER ROW, hop back like in the PLANK JUMP. Perform a push-up with dumbbells in hand, followed by a row on each side. Hop back up, standing up slightly, and cleaning the dumbbells. Once dumbbells are up by shoulders, perform a thruster. REPEAT.


Excuse the less than stellar videos. I didn’t have The Workout Bud with me to take photos/videos, so I had to make it work.

Try it out and let me know what you guys think. If anyone has any workout requests, shoot them at me.

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Do you like manmakers? What are you doing this weekend?!

- Jen.

Want more Burpees for Breakfast? Find me on FACEBOOK. INSTAGRAM. TWITTER. BLOGLOVIN. and PINTEREST.