Pecan/Hazelnut Protein Pudding

Healthy fats, high in protein, low in carbs, easy to make. All you really need is a blender, protein powder, water, and all natural pecans (no salt added).

Here is my recipe:

2 cups of water

4 scoops of whey protein powder

20-30 pecans or hazelnuts

1 tablespoon of truvia

Blend all of the ingredients and then pour contents into a bowl. Place bowl in refrigerator for 30 minutes then BOOM you have protein pudding. Hazelnuts definitely taste better than the pecans. 

I know the picture is crooked. The damn program won't let me edit it.

Enjoy!

Hope you all had a good weekend!

Get ‘Em Checked

- Pat 

Ladies of Crossfit: "Angie"

If you have been following this blog at all you have probably noticed a slight flavor of Crossfit intertwined with a lot of the weight training/cardio workouts. Learn about “The Ladies of Crossfit” which are Crossfit workouts named after women. I started doing “Fran” 2-3 times per week and it crushed me the first time and continues to do so today.

Today’s workout is a lady of Crossfit. It is called “Angie” and seems oh so simple when you glance at it but when you start to do it, your heart rate is through the roof and you are drenched in sweat.

The key here is to not rest and to always be moving. The goal is to complete the workout with good form and as fast as possible. If you hit a wall, take a breath and get back to it. Complete all the reps no matter what. Don’t slack but pace yourself so you don’t burnout and quit right off the bat.

This workout can be done as a workout in and of itself or at the end of weight training to replace your cardio.

Angie:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Bodyweight Squats

If you can’t do a pull-up, go to the pull-up machine. If you can’t do a push up, get on your knees and do them and make sure your go all the way down so your nose just barely touches the ground. As far as sit-ups go, do a full sit up NOT a crunch.

GOOD LUCK!

- Get ‘Em Checked!

Pat

Peach Pork!

Peach Pork Chops

If I had it my way, I would eat chicken and steak every day. Unfortunately, I can't. You have to diversify your protein sources so today’s recipe is fairly easy, sweet, and loaded with protein.

Hope you like pork…..

Here is what you’ll need:

4 Pork Chops

2 Sweet Potatoes

2 Peaches

Agave Nectar

Bread Crumbs

4 Whole Eggs

1.    Pre-Heat oven to 400 degrees.

2.    Scramble up raw eggs in a bow. Dip the raw pork chops in the eggs then sprinkle bread crumbs on the top, sides, and bottom.

3.    Chop up peaches and soak them in some agave nectar.

4.    Place peaches in baking pan first then place the four breaded pork chops on top of the peaches.

5.    Put peaches and pork chops into 400 degree oven for approximately 20 minutes.

6.    Take out of oven. Let them cool off and bake a potato if you want!

7.    Enjoy!

Add spices to the pork chops if you want. I stay away from salt as much as I can and usually throw some Mrs. Dash on everything. The peaches and agave nectar add some sweetness to the pork which is delicious. Let me know what you all think.

The Movement finally has a twitter account. Shoot us a tweet @GetEmChecked. If you have a shirt, snap a photo and tweet us…….we will retweet it so make it a good one.

Get Em Checked!

- Pat

Multi-Angle Back Workout

Multi Angle Back Workout

If you have been following this blog for a while, you should be comfortable with all the exercises. You have built a foundation of lean muscle and want to build upon it. Hitting the muscles form multiple angles will certainly shock your body. With this back workout, you will be using multiple grips to work your latissimus dorsi muscles aka your upper back aka your “lats” from different angles.

As usual, lift heavy and hydrate. At the end of each workout you might want to do some light cardio or a quick Crossfit workout to burn some fat.

Here it is:

Bent Over Barbell Row (palms in) 3x8

Bent Over Barbell Roy (palms out) 3x8

Bent Over Dumbbell Row 3x8 (don’t rest. Go back and forth between arms until you are done)

Wide Lat Pulldown 3x12

Close Grip Lat Pulldown 3x8

Underhand Lat Pulldown 3x12

OPTIONAL FINISHER (135 lbs for men, 95 lbs for women)

21 Deadlifts

21 Pull Ups

25 Full Sit Ups

15 Deadlifts

15 Pull Ups

25 Full Sit Ups

9 Deadlifts

9 Pull Ups

25 Full Sit ups

NO REST GO STRAIGHT THROUGH IT

Remember to order your Get Em Checked shirt from www.duffycounseling.com/the-movement all proceed go to cancer research and treatment at Virginia Hospital Center!

Get Em Checked

Pat

Almond Crusted Salmon in 20 Minutes

Salmon is a great source for protein, it is relatively low in calories, loaded with essential fatty acids, and easy to prepare. When you buy the salmon look for the “thick lines” throughout the filet. The thicker and more visible the lines, the more Omega 3 fatty acids (good thing) there are in the filet.

What you will need:

1/4 cup almond meal (basically almond flour)

1/4 cup panko

1/4 teaspoon ground coriander

1/8 teaspoon ground cumin

4 salmon filets

1/4 teaspoon ground black pepper

Lemon juice

1.      Preheat oven to 500 degrees.

2.      Mix the almond meal, cumin, panko, and coriander in a shallow bowl. Set it aside.

3.      Brush sides, top, and bottom, of salmon filets with lemon juice. Sprinkle almond meal mix on top of lemon glazed salmon filet.

4.      With all filets in baking pan, sprinkle remaining almond meal mix on them and place them in the oven for 15 minutes.

5.      While salmon cooks, steam some asparagus and chop up some sweet potatoes, sprinkle olive oil on them and throw them into oven for 10 minutes.

6.      Enjoy

OPTIONAL: In a sauce pan, mix a cup of milk, a splash of lemon juice, 1/4 cup of almond milk, 3 dashes of coriander, 3 dashes of cumin, 3 dashes of panko, 1/2 teaspoon mixed garlic, some salt and pepper, and some gouda cheese. Place on medium heat for 5 minutes. 

This meal is loaded with protein, antioxidants, healthy carbohydrates, and is ideal to eat for lunch or early dinner.

Just a reminder that The Movement women’s tank tops come out soon. If you want one, tweet Pat (@PatBruceWayne) and tell him.

Get ‘Em Checked!

Chef Janine.

Total Body Torture

This workout can be used as a complete workout or, if you want, a quick cardio session after you finish up weight training. This is quick, intense, and demanding so make sure you get enough water in you and protein right after this workout.

I did this routine at the end of a weight training session. It really is crazy and gets your heart rate going rather quickly.

Here ya go:

Giant Set

10 Squat Press aka “Thrusters” (Here is Video of pro Crossfit Athlete Katie Hogan)

10 Pull Ups

10 Push Ups 

10 Box Jumps

25 Sit Ups

Do 4-5 sets without ANY REST go straight through it all. If you can’t get all of the reps in for these moves, just do 5 of each. If you have never done a “Thruster” before, use just the barbell to get a feel for the motion and work your way up in weight over time. You will be dripping in sweat afterwards. Don't give up. Push through the pain.

Follow @KatieHogan777 on Twitter. She rocks a Movement shirt and is an absolute badass. Tweet her and say Hello for me.

Get your shirts at www.duffycounseling.com/the-movement/ ALL proceeds go to cancer research and treatment at Virginia Hospital Center.

Get ‘Em Checked!

- Pat

Get that Pump: Pain and Gain Biceps Workout

Everybody either wants bigger arms, more defined arms, or both. Key is to go as heavy as you can. Forget the 15-20 rep range. That is a waste of time. If you can lift a weight 20 times, you aren’t challenging your muscle plain and simple. Another thing is if you have poor form, you may lift some weight but due to your chicken elbow flailing out and your rocking back and forth, your muscle aren’t doing much work.

Key here is to keep your elbows as close to your sides as possible. Many people try this and abandon it because they are not lifting as much weight as they were with poor form. So they stick to having terrible form and underdeveloped arms. For the ladies, challenge yourself. Go heavy. You won’t look like a man. You can’t look like a man. You don’t have the hormonal make up for that to happen. The high reps “to tone” myth doesn’t work. You may feel a burn but in order to have muscle tone, you have to build the muscle and the only way to build the muscle is to go heavy!

Here is the workout:

Standing Barbell Curls (shoulders back elbows to the sides) 4x12

Wide Grip Preacher Curl 3x10

Standing Alternating Dumbbell Curl (ELBOWS TO YOUR SIDES) 4x8 reps per arm

Incline Bench Alternating Dumbbell Hammer Curl (see picture) 4x10 each arm

Love the colors you guys. Love 'em.

Run the Rack

Grab heaviest dumbbells you can curl. Do not alternate reps just do as many curls as you can. Drop 5 pounds per dumbbell, repeat, drop 5 more pounds per dumbbell, repeat. Repeat until you are all the way down to 10 pound dumbbells.

After the workout, be sure to eat a meal high in protein and carbohydrates. Remember, at the end of the day you want to eat 1 gram of protein per pound of body weight to maintain lean muscle mass! You can be in the gym all you want but if your diet is awful, you will be soft.

Get ‘Em Checked!

- Pat