Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Please Weigh In For The Paleo Challenge Tomorrow.
Sarah took the time to compile the following for the Paleo challenge-there is a lot of info, you may want to cut paste and print so that you have on hand the grocery lists and recipes. The information mentioned from Katherine is at the bottom of the page. Enjoy!
Here are a few staples we keep in our house to make paleo living a little easier and convenient. If you have any more suggestions please post them in the comments.
Apple Sauce (Mark loves the Chunky Spiced Apples for post workout)
Nuts… no not the delicious sugar coated ones… Plain raw unsalted are ideal.
Guacamole… they carry a pre-made guacamole that is sugar free!
Spicy Italian Chicken sausage (the only sugar free one I can find there)
Coconut date rolls
Lara Bars (in case of emergency)
Some of these Items can be bought at any store… i just like to get them there
Coconut Oil (found in health food section)
Stock up on veggies and fruit
I Recommend buying coconut oil, arrowroot powder, shredded coconut, coconut flour, and chestnut flour online…. or swing by your nearest health food store or Whole Foods.
Sample 5 Night Menu Plan and Grocery List
Night 1- Roast 2 chickens.
Follow direction for how to cook the chickens on package.
Coat Carrots with a little olive oil, sea salt, pepper. Put underneath the roasting rack.
Steam cauliflower in chicken stock until tender. Drain and puree until smooth. Season
with salt and pepper
Toss salad at the last minute.
Save the leftover chicken for night 3.
Brazilian Fish Stew… Here is the recipe!
Saute onions, peppers, and mushrooms (heat pan, add oil. once the oil is bubbling add veggies. season with salt and pepper)
Fill lettuce leaves (I like Boston lettuce) with Chicken, veggies, salsa, guacamole, olives and anything else that you like that is Paleo.
Grill steak of your choice (Make extra for night 5)
Huge Salad (Make extra for night 5)
Roasted brussell sprouts (Heat oven to 425. Coat in olive oil and salt and pepper to taste. Bake in until crispy.
Sweet potato (1/2 should be plenty)
Leftover Steak Salad
Throw all your leftovers from the week on this salad. (olives, onions, nuts, apples…)
O.k. guys. This was just a sample. You can make this as simple as you want. If you are busy and want to grill a weeks worth of meat and cook all your veggies on Sunday… go for it. Find what works for you, cook food you like, and don’t be afraid to try new things. I try to always make extra so we have lunch the next day. It’s cheaper and healthier than going out. If you want to follow the weeks plan here is a grocery list. Otherwise, check out the link Catherine shared about eating out.
2 heads of cauliflower
2 bags of baby carrots
Double this if you want leftovers:
pounds of firm white fish
green and red pepper
can of coconut milk
cilantro (I made the fish without it the first time and it was still really good)
crushed red pepper flakes
Boston lettuce leaves
avocados or Trader Joe’s guacamole
salsa (don’t forget to check the ingredients)
Steak (enough for 2 nights)
A lot of salad stuff
anything else you like for salad
Here are the links Sarah referenced from Katherine (Thanks again Katherine!)
Here is a link from Windy City CF. It has a grocery list, and towards the bottom it suggests what to eat at various types of restaurants.
Another one that I keep handy….