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You can adjust this workout to suit your level. It doesn't matter how many reps you can do, as long as you are pushing yourself. In time, you will be able to increase your reps and/or weights.
The warm up can be found here.
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This was my 9th Ragnar Race. Every time I do one, I learn something new about myself. It is challenging and fun, and as in life, I experience joys and sorrows. When I am on the trail and pushing myself, I have choices in the moment, but I am not going to stop. Getting out of my head- and the craziness of everyday life- and back into nature, I am able to get back in touch with a sense of internal peace. I reflect on my experience and what I learned from this race, and invite you to share in these kinds of experiences with me and the Fuerte Community.
Serves 6
Recipe by Jamie Vespa Healthy and a crowd pleaser! Active: 20 min. Total: 1 hr. 20 min. Habaneros contain more capsaicin (the compound that contributes spicy heat) than jalapeños, but removing the seeds and membranes lessens that heat considerably. Ingredients: Cooking spray 2 lb. boneless, skinless chicken thighs ⅓ cup blueberry preserves 1 tbsp. Dijon mustard 2 tsp. reduced-sodium Worcestershire sauce 2 tbsp. plus 1 tsp. minced jalapeño Chiles, seeds and membranes removed, divided (I also used a tablespoon of habanero sauce for more heat) 1 tbsp. apple cider vinegar, divided ½ tsp. kosher salt, divided ½ tsp. black pepper, divided 2 garlic cloves, minced 2 cups very thinly sliced cored red cabbage 1 cup matchstick-cut carrots ½ cup thinly sliced radishes ⅓ cup chopped fresh basil or cilantro 2 tbsp. lime juice 1 tbsp. olive oil 1 tbsp. tapioca flour 1 tbsp. water 6 whole-wheat hamburger buns, of 12 mini sliders-lightly toasted Instructions 1. Coat a 5 to 6-quart slow cooker with cooking spray; place chicken in bottom of slow cooker. 2. Combine apricot preserves, mustard, Worcestershire sauce, 2 tablespoons habanero chile, 2 teaspoons vinegar, ¾ teaspoon salt, ¼ teaspoon black pepper, and garlic in a bowl; stir with a whisk. Pour apricot mixture over chicken in slow cooker. Toss to coat. Cover and cook on LOW pressure in instapot or oven. 3. Combine cabbage, carrots, radishes, cilantro in a large bowl. Stir together lime juice, oil, remaining 1 teaspoon vinegar, remaining 1 teaspoon habanero, remaining ¼ teaspoon salt, and remaining ¼ teaspoon black pepper. In a separate smaller bowl. Add to cabbage mixture; toss to combine. Let stand at room temperature 15 minutes. 4. Transfer chicken to a cutting board. Shred with 2 forks; place in a large bowl. Skim fat from juices in slow cooker; discard fat. Combine cornstarch and 1 tablespoon water in a small bowl; stir until smooth. Stir cornstarch mixtures into juices in slow cooker. Cover and cook on HIGH 5 minutes or until thickened. Add chicken back to slow cooker; toss to combine. 5. Place 5 or 2 ounces chicken mixture on each bun. Top each with ½ cup slaw. Nutritional facts: CALORIES 385; FAT 11.5g (sat 31g, mono 5.2g, poly 2.2g) PROTEIN 38g; CARB 41g; FIBER 7g; SUGAR 12g (est. added sugar 6g); CHOL 120 mg; IRON 2mg; SODIUM 624mg; CALC 355mg  Serves 5
This salad, is fast, easy and only takes 10 minute to make! Ingredients 2 sliced large peaches (which are in season right now!) 2 large heirloom tomatoes 8 ounces of sliced fresh mozzarella Fresh basil. 2 tablespoons white balsamic vinegar or seasoned rice vinegar (use what you have on hand) 2 tablespoons of olive oil Directions Arrange sliced fresh mozzarella, sliced heirloom tomatoes, peaches and basil on a platter. Drizzle with olive oil and vinegar. Season with salt and pepper. Can be a side or meal with some light proteins grilled chicken or fish or make it easy and pair with a serving of healthy meatballs. Nutritional Facts: Per serving: 199 calories: Grams of Carbs: 8.9 , Fat 12.5, Protein: 9.2 Carrots and chard are chock-full of vitamin A, which is important for healthy eyes and skin. Pineapple contains an enzyme called bromelain, which helps prevent bloating and is great for post-workout recovery. Chia adds protein and healthy fats.
Ingredients 3 cups Swiss or red chard 1 ½ carrots, cut into chunks (You can lightly steam the carrots to make a creamier smoothie) 3 cups water 1 cup almond milk (I used lactose free milk at my sister’s - it came out good!) 3 cups (375 mL) pineapple 3 tablespoons chia seeds 5 scoops of collagen powder (at least 20 grams of protein) Instructions 1. Place chard, carrots, and water in a blender. Blend until smooth. 2. Add remaining ingredients and blend again. I used frozen pineapple to make the smoothie cold, or you can serve over ice. |
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