POP Nutrition: Tangy Filet Mignon With Roasted Sliced Zucchini And Sweet Potatoes

Hi guys,

I have been feeling like having another steak – surprise, not 🙂 so. I also think that marinating really gives the meat nice flavor. So here is the Filet Mignon With Tangy Marinade. I also grilles zucchini and sweet potatoes to make this meal compete. Hmmm…hmmmm good.

Ingredients:

  • 1 cup low-sodium vegetable broth
  • 1 tbs tamarind concentrate
  • 1/2 red onion diced
  • 1/2 cup white wine vinegar
  • 1 1/2 tsp pumpkin spice
  • 1/2 fresh squeezed lemon juice
  • 1 tsp ground peppers
  • 1 tsp dried parsley
  • 1 tsp paprika
  • 1 tbsp Dijon mustard
  • 1 tsp garlic powder
  • 1 tsp mustard seed
  • 1 tsp celery seed
  • 1 tsp coriander
  • 1 tsp marjoram
  • 1 tsp oregano
  • 4 6 oz Filet Mignon stakes
  • green onions
  • olive oil
  • cilantro

Cooking Steps:

  1. Mix all marinade ingredients. Place a bowel and put in filet steaks. Leave in the fridge ideally over night or at least for 2-3 hours. Make sure that the meat is covers completely, if not flip them half way into the 2 hours.
  2. Broil or grill until desired temperature.
  3. Meanwhile slice zucchini and sweet potatoes and range on a cooking sheet.
  4. Sprinkle with olive oil, pepper, paprika, garlic powder, onion powder, coriander, marjoram. Roast for 25 min (230 C).  

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW: Non Stop Fat Burner

Hi guys,

I have been diligent about my shoulder and was practicing the clean and press and swings for the kettlebell 100 snatch test – my final test before getting the RKC certification since I passed all other requirements. But today I was feeling like doing a different format so I do not get bored.

Workout Breakdown:  3 rounds | timed

  1. Jackknife ring pull-ups | 10reps
  2. Barbell squat | 20 reps
  3. Dips | 6
  4. Barbell unilateral deadlift| 10 reps each side
  5. Kettlebell clean and press | 14 kg | 5 each side
  6. Barbell side lunge | 10 reps each side
  7. Bosu uneven push ups | 10 reps each side
  8. One leg pistol | 5 reps each side
  9. Kettlebell swings | 14kg | 10 reps each side
  10. Repeat | minimal or no rest

Well it’s been some time since I did that style of circuit so it took me 34 min 15 sec. I gave it all but looking back I could have taken less breaks 🙂 I will repeat it next week and see how long it will take me. And please post your times it will be interesting to see your feedback.

Have a great day.

Svetlana

Esse Libere Fitness – Free To Be Fit

 

POP Nutrition: Super Salad Fit For A Ftiness Lover

Hi guys,

I have not been able to do posts, got swamped at work and  my mom got sick too. But, with the help of my boyfriend  (he did most 90 % of work), we got the Aerial Rig up. It is 18 feet high, going up to 24 feet was not an option due to space limitations.

Anyway, with all the Memorial Day celebrations I am sure most of us are eating more of what we should not 🙂 So here is green plate that will satisfy sweet, tangy, and crunchy desires of your heart. Serves 4

Super Salad Ingredients:

  • 2 med ripe tomatoes
  • 2 Persian cucumber
  • 2 yellow peppers
  • green onion
  • 1/2 med vidalia onion
  • 4 med radishes
  • 4 cups spinach
  • 4 x 3 ox pork chops cooked
  • 6 Pop Cakes
  • cilantro
  • olive oil and balsamic vinegar (to taste)
  • 1/2 lemon ( juice)
  • 1/3 cup sweet dried cherries (unsulfured and unsweetened)
  • balsamic vinegar reduction (for decoration)

Cooking Steps:

  1. Cut all the vegetables and add lemon juice, olive oil, balsamic vinegar.
  2. Slice pork (or any meat fish of your choice), and toss it it, add cherries, and sprinkle balsamic vinegar reduction sparingly on top of each salad.

Competition Prep: Kettlebell Power

Happy Saturday guys,

In  my quest to prepare for the competition I cannot neglect my kettlebell training responsibilities so I can pass RKC instructor certification. Moreover, I know that I will have to tweak certain things that I do so my focus will be on building strength and endurance while safely working on the moves that I know would not cause injury and already practiced with my other coaches during training that I took. For example, I now there are snatch requirements to pass and become RKC certified. But I am also new and very particular about understanding how exercise works (could not get a deadlift right until Mark Rippetoe showed me how – yes I need that level of detail to get it right).  So instead of learning it the wrong way (did you know it takes about 350 repetitions to learn and then 3500 reps to relearn the right way due to established neurological patterns), I will practice kettlebell military presses and swings so I get used to the kettlebell and build power and then during the training I will only need to get move right because I will already build strength (this is just one example of course).

I am in week 1 with a 3 whole body workouts per week split. The second workout is mid in intensity (90%-80% of ROM) which is perfect because I am pretty new to kettlebells so I will be starting at a lighter weight compared to my full capacity so I can nail the form. The goal is to work up to 16kg kettlebell for the test.

That said, the second weightlifting day of the first week is devoted to kettlebells – as if you already did not figure this one out 🙂

Here is the workout for today:

3 sets | 25 reps

  • Unilateral Kettlebell Military Press
  • Kettlebell Renegade Row
  • Double Kettlebell Lunge
  • Kettlebell Swing
  • Turkish Get-ups

Stretch and enjoy your post-workout granola snack.

Svetlana

Esse Libere Fitness – Free To Be Fit

Click here in case you would like to get some kettlebells