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Home and Travel WODS

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Keep on moving, even while you travel! This workout is perfect for travel days. You could do it in a hotel gym with some dumbbells or in your hotel room with air squats. It’ll get the blood pumpin’ either way.

10 Min AMRAP (as many rounds as possible):

1 Wall Walk Up

2 Front Squat

1 Wall Walk Up

4 Front Squat

1 Wall Walk Up

6 Front Squat…

Continue, increasing front squats by 2.

*For Wall Walk Ups start at the bottom of a push up position in front of a wall. Walk feet up and hands towards the wall as far as you can and then walk all the way back out into bottom of the push up position.

*If you don’t have a barbell, you can use dumbbells for front squats or do air squats and move quick.

Workout from Street Parking.

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Margarita Shrimp

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You guys know we love some shrimp skewers. Shrimps are tasty, quick cooking, and a great lean protein source! These margarita shrimp make a great topper to your lunchtime salad, pair perfectly with some cilantro rice post workout, and make for a great midday leftovers protein snack right out of the fridge. What we’re trying to say is that you need these shrimp in your life.

Margarita Shrimp

  • 1 lb large raw shrimp, peeled & deveined

  • 1/3 cup olive oil

  • 2 large garlic cloves, minced

  • 1/4 tsp crushed red pepper

  • 1 tsp coconut sugar

  • 1/2 tsp smoked paprika

  • 1/2 tsp chili powder

  • 1/2 tsp garlic powder

  • 1/2 tsp onion powder

  • 1/2 tsp cumin

  • 1/2 tsp kosher salt

  • 1/4 tsp black pepper

  • wedges of fresh lime

  1. Place your shrimp in a large gallon ziplock bag.

  2. In a small bowl combine olive oil, garlic, red pepper, coconut sugar, paprika, chili powder, garlic powder, onion powder, cumin, salt, & black pepper. Whisk well to combine.

  3. Pour marinade over shrimp in bag. Seal tightly and shake so shrimp are covered in spice and olive oil mixture. Refrigerate for 30 minutes - 2 hours.

  4. When ready, thread all your shrimp onto skewers.

  5. Heat your grill to medium high. Place shrimp kebabs on grill grates and grill for 3-4 minutes per side or until shrimps are pink and have nice grill marks on the outside. Remove your kebabs, place on a platter, and sprinkle with fresh chopped cilantro & a squeeze of lime.

If you want to make these shrimps challenge friendly, just leave out the coconut sugar!

Check out the whole blog post over at www.getrealrd.com/getrealblog

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Switch Up Your Slice

Looking for a great way to mix things up when you’re getting sick of the same old salads or veggies??

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Switch Up Your Slice!

Something as simple as switching up the way you slice your veggies in your stir fry or salad can spice things up. My salad base always has cucumbers, carrots, and red bell peppers in it. Doing something as simple as thin slicing veggies into strips instead of the normal chunks or vice versa can make your salad feel a little less mundane and a little more exciting any day of the week! Top it all off with some grilled shrimp, sweet potato fries, oil, oregano, & white balsamic vinegar.

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Blueberry Blender Pancakes

Here’s a healthy pancake recipe with no added sugars for your morning routine. These pancakes are made with oats, greek yogurt for a protein boost, and sweetened with bananas and blueberries. They’re made right in a blender for easy mixing & pouring so breakfast is ready in a snap. They stay well in the refrigerator for quick snacking the next day too!

BLUEBERRY BLENDER PANCAKES

  • ¼ cup plain Greek yogurt

  • ½ medium ripe banana

  • ½ cup rolled oats (plus a little more to get the right consistency

  • 1 large egg

  • 1 Tbsp milk of choice

  • ½ tsp baking powder

  • ½ tsp vanilla extract

  • Blueberries or other add in’s

  1. Place all your ingredients except for the blueberries into your high speed blender. Blend on high until there are no pieces, chunks, or lumps and your batter is frothy.

  2. If too thin like mine was, add in another tablespoon or two of oats and blend again to thicken up. Try not to, but if you accidentally make things too thick you can add another splash of milk to get that perfect pancake batter consistence. It should be smooth & thin enough to pour, but not runny.  

  3. Heat a small bit of butter or coconut oil in a nonstick pan on medium high heat. Pour batter into pan to form pancakes. Place blueberries or other add ins onto each pancake. Cook for a minute or two, slide spatula under pancake & flip. Cook for another minute on that side & remove from pan.

  4. Top with a drizzle of maple syrup, peanut butter, jam, or fresh fruit. Store leftover in an airtight container in the refrigerator for up to 3 days.

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Pre Workout Snack

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Today’s post isn’t super sexy. It’s actually pretty plain, but for good reason. We’re talking pre-workout snacks. Before you say, “oh I’m one of those people who can’t eat anything before I go to the gym!” just hear me out.

Pre workout snacks are important, especially for those of us who work out in the afternoon or evening. There have been studies done showing that athletes can perform better longer when they’ve had some pre-workout nutrition versus those who haven’t. That’s science!

Now, when I talk about a pre-workout snack, I don’t mean like things you chomp on as you’re pulling up to the gym. A good pre-workout snack should be had 1-2 hours before your workout and it should meet a few criteria…

Things to look for in a pre-workout snack…

  • Protein - Your pre-workout snack should definitely have some protein in it. This will keep your body from breaking down your muscles when it needs proteins during your workout. We want to preserve the muscles we got!

  • Carbs - Carbs give us energy. We want the energy. We especially want the energy when we’re about to do a grueling crossfit workout programed by the evil coach Rick.

  • Little to no fat - Fat slows absorption and we’re not really looking to do that right before or right after an intense workout. It’s better to save added healthy fats for meals further away from your workout so it might be a good idea to keep the peanut butter and full fat milks to minimum here. Also if you think about it, something real fatty like a big greasy meatball sandwich or plate of french fries is not going to be sitting well when you’re on that fourth row sprint. If you’ve gotta have that peanutty taste pre workout, PB2 is a pretty good option to stir into something like the pre-workout oatmeal I talk about below or to mix with water and slap on a banana.

  • Keeps you full, but not too full. This comes with a little trial and error because everyone is different and it has to do with both quantity and timing of your snack. You don’t want to eat so little that you’re hungry again before you even workout, but you also don’t want to eat so much so close to your workout that you’re too stuffed to do burpees.

Here’s what works for me…

Pre Workout Oats.

  • 1 serving (40g) old fashioned rolled oats

  • 50g liquid egg whites

  • chopped fresh peach (~1/4 peach)

  • fresh blueberries

  • cinnamon & a splash of vanilla

Put your oats and 3/4 cup of water into a microwave safe bowl (this girl is busy and doesn’t have time for stovetop cooking before the gym). Microwave on high for 2 minutes. Add in egg whites and peaches, stir and microwave for another 45 seconds. Top with a few fresh blueberries, cinnamon, & a splash of vanilla extract. It’s hot AF so I throw in a couple ice cubes… because again I’m usually making & running… stir it up & get eatin! The oatmeal & egg whites keep me full, feeling strong & ready to go without being too much. I usually eat this 1 hour or 1.5 hours before I workout.

Try it out, let us know what you think! Or let us know what your favorite pre-workout snack is!

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Be Better Cookbook: Blueberry Loaf

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We just had to repost this blueberry loaf from Get Real Nutrition, LLC. It’s literally everything we’re looking for in a loaf. It’s made from oats, sweetened with bananas, and studded with big ol’ blueberries! It that’s not the perfect sweet treat then we don’t know what is.

This bread can get whipped up in no time with ingredients that you probably already have. You pop it in the oven to bake for just under an hour, do your thang in the meantime, and come back to a delicious smelling baked oatmeal loaf. It would probably be good as little muffins too, but you’d have to adjust the cook time.

We ate ours as a post dinner treat, but since this bread is basically baked oatmeal, having a slice for a quick grab & go breakfast with a hardboiled egg or some other quick protein source would be great too!

Blueberry Loaf

  • 2 eggs

  • 3 ripe bananas, mashed

  • 1/4 cup peanut butter

  • ~ 1/4 cup coconut sugar (you can omit this entirely if you want a loaf with no added sugars)

  • 1 1/4 cup old fashioned rolled oats

  • 1 1/4 cup oat flour (made from blending oats in a blender)

  • 2 tsp baking powder

  • 1 heaving cup fresh or frozen blueberries

  1. Preheat oven to 350 degrees F and spray a bread pan with coconut oil spray.

  2. In a large bowl, combine the eggs, bananas, peanut butter and coconut sugar. Stir together with a fork or whisk until well incorporated.

  3. Stir in oats, oat flour and baking powder until batter is incorporated, thick, and free of clumps.

  4. Fold in your blueberries.

  5. Pour the batter into the sprayed bread pan and smooth out the top with a spatula. Sprinkle on some additional blueberries on top for that gorgeous blueberry studded look!

  6. Bake for 50 minutes or until the top is golden and a toothpick comes out cleanly. Remove from the oven and let sit up on a wire rack until cooled. Slice into thick pieces.

  7. Store this beautiful bread in the fridge for up to 1 week or freeze.

NOTES:

*If you don’t like peanut butter or want this baby peanut free, you can sub any natural nut butter instead.

Recipe adapted from Flora and Vino

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Scenes From The Gym

Jumping into the weekend like…

Jumping rope is great for

  • Improving coordination

  • Strengthening bones & joints

  • Decreasing the risk of foot and ankle injury

  • Increasing cardiovascular endurance

Go practice those double unders :D

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Home & Travel WODs

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A lot of the time when you’re at home or traveling you need to get in a quick workout with minimal fluff. Fluff can be fun, but it’s not always necessary. Fluff might be fancy movements or lots of equipment or weird time domains. Whatever fluff means for you, this workout is great for when you’ve got no time for it. It’s another Street Parking inspired workout and all you need is yourself and some motivation to get moving! It may look simple, but simple doesn’t mean easy! Push the pace and it’ll burn. You’ll feel better after getting your sweat on.

2 Rounds of:

30 Air Squats

30 Burpees

30 Air Squats

30 Push Ups

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Egg Roll in a Bowl

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Have you been looking for a way to get in lean protein, a ton of healthy veggies, and some starchy fuel post WOD??? Boy have we got the recipe for you. This Egg Roll in a Bowl recipe tweaked just a bit from Feeding the Fraser’s instagram is the answer to all your prayers. It’s flavorful, delicious, & easy!

Read the whole post over on the Get Real Blog.

Egg Roll In A Bowl

  • Olive oil

  • 1.5 lbs ground beef (I use grass fed, lean 90/10)

  • 2 tsp fresh grated ginger

  • 2 tsp minced garlic

  • 8-10 baby bella mushrooms, chopped

  • ~ 1/2 head green cabbage, sliced

  • 1/2 - 3/4 bunch bok choy, sliced

  • 1 large carrot, small chopped

  • 1/4 head red cabbage, sliced

  • 1/2 small yellow onion, thin sliced

  • 1/4 cup liquid aminos

  • 1 tbsp rice wine or dry sherry

  • 1 tsp toasted sesame oil

  • 2 tsp sesame seeds

  • green onion, sliced

  • jasmine rice

  1. If your rice is not cooked already, get cookin! For perfect jasmine rice, use one part rice to 2 parts water. Toast your rice in a hot pot for a few minutes, then add in your water and a sprinkle of chicken bouillon. Cover with a lid, bring to a boil, and then reduce to a simmer. Cook just until water is all absorbed by the rice and remove from the heat. Let sit 5 minutes and then fluff with a fork.

  2. In a large pan, heat your olive oil on high. Once hot, add in your ground beef. Break up into smaller chunks as it cooks. Stir and cook until all the pink is gone (roughly 6 minutes).

  3. Add in your chopped mushrooms, garlic, and ginger. Turn heat down to medium high, stir and cook another minute.

  4. Add in your cabbage, bok choy, carrots, and onion. Stir everything together carefully until incorporated.

  5. In a measuring cup, combine liquid aminos, rice wine, sesame oil, and sesame seeds. Pour over your ground beef and veggie mix and stir to coat. Continue cooking until veggies are wilted and cooked to your desired doneness.

  6. Serve the ground beef mixture over jasmine rice and top with extra sesame seeds & sliced green onion!

Recipe adapted from Feeding the Frasers

** this recipe isn’t 100% Be Better Challenge friendly. Liquid aminos would be processed foods and rice wine or sherry would be alcohol so they would be considered added sugars and processed foods. If you want to get all your points, leave them both out and add in some extra garlic, ginger, and season with salt & pepper. If you still want that “soy sauce” flavor then just leave out the rice wine and keep the liquid aminos so you can still get your no added sugars point!

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