Aspire Fitness

Weekly Challenge May 14.2012

Jason — Mon, 14 May 2012 11:00:53 +0000

OK this weeks challenge is slightly different, we have three groupings of exercises! You can’t move on to the next one without finishing the first one. So tie the shoes tight and gett’r done!

3 sets

Side Shuffle – 60secs/side; on a treadmill at 15% incline and 2.4mph you will be doing a side shuffle, if you have never done this before practice first. Be sure to not to cross your feet. Clap Pushups – 10; from your feet or knees explosively pushup so you can clap your hands while airborne. One Arm Clean and Press – 5/side; this is one of those exercises you can’t really teach with just words, it’s essentially three movements; a deadlift, an upright row and a pushpress. I strongly suggest you come to Monday’s Dirty Drop-in to learn this exercise. This is one of those ones that takes a lot of practice and . . . → Read More: Weekly Challenge May 14.2012

Weekly Challenge May 8.2012

Jason — Tue, 08 May 2012 13:04:36 +0000

3x Through as quick as you can and remember to post your time up on Twitter and Facebook;

Run 90 seconds; treadmill or whatever just get out and giv’r for 90 seconds Box Hops – 10; find a box about 18 inches tall and jump onto it with two feet, remember to have full extension at the top (this means stand up on top of the box). If this is too challenging try doing a step up instead Run 75 seconds; A 75 second giv’r session Clap Pushups – 10; From the toes or knees, you’re going to do a pushup and clap your hands while airborne. Remember to get them back down quickly… gravity always wins this battle. Run 60 seconds; less time but more gusto on this 60 second run Pullups – 6; find a chin up bar and we’re looking for 6 pullups, remember a pullup . . . → Read More: Weekly Challenge May 8.2012

Zucchini Pasta with Lemon-Pepper Chicken

Zorn-Ford — Mon, 07 May 2012 16:41:11 +0000

This is SUCH an awesome recipe!!! I made it two days in a row. This meal made me feel guilty while I was eating it!!! The zucchini tastes like julienne pasta noodles! The feta cheese is an optional thing as it is not Paleo friendly but if your meal plan allows it… giver!

Ingredients:

2 lemons 3 ozs Chicken (or any lean protein) fresh cracked pepper 2 zucchinis (I found you need about 1 zucchini per person) ½ T extra virgin olive oil 8 mint leaves 1 T low fat feta ** I added a tsp of red chile peppers to my zucchini (if you like a kick)

Instructions:

Zest 1 lemon; set aside. Cut and squeeze the juice out of both lemons into a bowl. Prepare chicken using your favorite method… mmmm BBQ. Place on a plate and pour half of the lemon juice to marinate. Sprinkle . . . → Read More: Zucchini Pasta with Lemon-Pepper Chicken

Weekly Challenge with a GoPro

Jason — Wed, 02 May 2012 13:40:04 +0000

I love my GoPro… Check out me doing the Weekly Challenge this week. This is at real speed to… I whizzed through it! Wink

Thai Burgers

Zorn-Ford — Mon, 30 Apr 2012 23:40:00 +0000

A taste of Thailand… in a chicken burger!

Ingredients

2 tablespoons vegetable oil ** 2 pounds ground chicken breast 1/2 cup (about a handful) cilantro, chopped 1 three-inch knob ginger, peeled and finely grated, divided 2 tablespoons Thai red curry paste ** Zest and juice of 1 lime 1 tablespoon honey ** 2 cloves garlic, finely chopped or grated Pinch of salt and freshly ground black pepper 1 to 2 shallots, chopped ** A few dashes hot sauce (add more if you like it spicy!) 1/4 cup tamari (dark soy sauce) 1/2 cup creamy nut or almond butter 1 head red leaf lettuce (or lettuce of choice) 1 red bell pepper, thinly sliced 1 English cucumber, thinly sliced 1/4 cup (a small handful) basil, chopped

Yields: 4 servings

**Modifications: I used ¼ cup quick oats in the mix, I did NOT use the honey, I used 1 tbsp yellow . . . → Read More: Thai Burgers

Weekly Challenge April 30.2012

Jason — Sun, 29 Apr 2012 07:00:11 +0000

See how quickly you can hammer out this weekly challenge… another type of burpie? Does it ever end… NOPE!

3x Through

Sprint – 30 seconds Pushups – 20 Pullups – 6 Sprint – 20 seconds One arm clean and press – 8 Box Hop Burpies – 10 Sprint – 10 seconds 10-2′s – 15 Up/Down Planks – 1o Sprint – 6 seconds Burpies – 5

Remember to check out the past challenges here. And don’t forget to post your best time on Facebook and Twitter, and if you haven’t already liked Aspire Fitness and Dirty Donkey on Facebook… come on, get on it!

Roasted Shrimp and Brocolli

Zorn-Ford — Fri, 27 Apr 2012 15:08:55 +0000

This is a super easy and really delicious meal. It will serve 3-4 people and is in accordance with a Paleo diet. I originally found this recipe on Pinterest.

2-3 pounds broccoli, cut into bite-size florets 2-3 tablespoons extra virgin olive oil 1 teaspoon whole coriander seeds (or 1/2 teaspoon ground) 1 teaspoon whole cumin seeds (or 1/2 teaspoon ground) 1 teaspoons kosher salt 1 teaspoon freshly ground black pepper 1/8 teaspoon hot chili powder 1-2 pounds large shrimp, shelled and deveined 1 1/4 teaspoons lemon zest (from 1 large lemon) Lemon wedges, for serving Preheat oven to 425 degrees. In a large bowl, toss broccoli with 1-2 tablespoons oil, coriander, cumin, 1/2 teaspoon salt, 1/2 teaspoon pepper and chili powder. In a separate bowl, combine shrimp, remaining 1 tablespoons oil, lemon zest, remaining 1/2 teaspoon salt and remaining 1/2 teaspoon pepper. Spread broccoli in a single layer . . . → Read More: Roasted Shrimp and Brocolli

Answers to Weekly Challenge April 23.2012

Jason — Thu, 26 Apr 2012 21:10:33 +0000

There have been a few questions come up about this weeks weekly challenge… so in hopes of answering all the questions I will do a weekly answer every Thursday, so please get your questions in before Thursday morning. So here goes….

What is a V-sit, Deep Pushpress and Bench Hop Burpie?

These are three very challenging exercises, and very hard to answer without showing you, but I will do my best; see below for videos!!!

A V-sit, is an explosive movement for the core, you’re laying down with your arms stretched right out and your legs straight out as well. From this position you’re going to explosively move so that you can touch your toes with your finger tips. This can be a very difficult movement so please start off slow, if you bend your knees and try to touch those first you might find it a bit easier. A . . . → Read More: Answers to Weekly Challenge April 23.2012

Weekly Challenge April 23.2012

Jason — Tue, 24 Apr 2012 11:26:34 +0000

I know I know, I’m a day late with this. But I have a good excuse… my dog ate my homework. Has that ever really worked? OK truth is we just got a new desktop here and I hadn’t yet installed photoshop and couldn’t find it until late last night. So low and behold I came in early and pounded it out. Take a peak at this, a little different format, 4 parts to do. Remember the goal is speed, be quick and be strong. Don’t forget to post your time on Aspire’s Facebook page this is about bragging rights people!

Sweet pic by Kelly Morton… http://www.kellymortonphotography.com/ this guy has skills that pay the bills… chicks dig guys with skills.

3 sets | Churpies to Hanging Toe Touch – 5 & Spring – 6 seconds

3 sets | Pushups – 20 & . . . → Read More: Weekly Challenge April 23.2012

Join Aspire Fitness’ adventure race team

Jason — Mon, 23 Apr 2012 13:51:41 +0000

Yes I know the acronym for our team is wonderful, no need to tell me! But since you want to be AFART as well, I don’t think you can really judge us. So here’s the scoop on the team, being on the team gets you a kick ass shirt and a discount on our drop-in workouts. Pssst, if you’re planning on coming to more than 10 drop-ins the discount easily offsets the cost of being on the team! The perks of being on the team far exceed just the t-shirt. You will be part of a group of people who just aren’t right in the head, where crawling around in goose poop on a Sunday afternoon is normal, where asking “how can we get dirtier” is a perfectly acceptable question to ask, where a dirty joke can be just literally a joke involving mud. The weirder you are the better. . . . → Read More: Join Aspire Fitness’ adventure race team