Urban Babe Session

VS Models- Toned, Fit, Healthy

Intro-

5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups (4,5 done on knees)

Steph: 5:43

Great first class Steph! Smashed it!

Urban Babe Session

a) Strength

Deadlift 5 x 3

Ness: 50KG

b) 12-9-6
Deadlift
Squat
Pull Ups (Blue Bands)

Ness: 5:35

c) 100 Twists for Time
Ness: 1:30

Extras: 30 Over Head Sit Ups @ 10kgs.

Healthy Recipe: Breakfast

This morning I needed a super kick start to the day and I made one of my favourite things in the world- Omlette!

Ingredients: 
1 egg yolk + 2 egg whites
1 chicken tenderloin
Spinach Leaves
Chilli

Yes, I said Chilli, not only do I love the stuff and eat it with most of my meals (if not all) it is really good for you!

Chillies Help to Burn Fat Chilli increases the metabolic rate, which aids in the fat burning process. Studies reveal that eating chillies can raise your metabolic rate by up to 23% for about 3 hours. 

You can read more from this article by clicking here.

Method:
1. Whip egg in a bowl and heat pan on low. Add pepper and little salt (if needed) to egg and use extra virgin olive oil on your pan.

Note: I used leftover chicken and was refrigerated. Cook a tenderloin before you cook the egg and slice/shred it to small portions and have it ready beside bowl.

2. Add egg to pan and add ingredients- chicken, spinach and chilli. You can some tomato, mushroom into if you like!

3. Let the omlette create a solid base and flip it in half so that it is closed or like a wrap.

4. Serve on plate and voila! You have a healthy, fast breaky to kick start your morning!

Here's what mine looked like!

Urban Babe Session

5 Rounds-
15 Back Squat @ 30kg
200m Run

Ness: 10:08

Tabata-
Jumping Pull Ups
Kettle Bells
Ball Slams
Knee Ups

Total Reps by Ness: 110

12 Week Challenge- Saturday 7 January

As many of you know the Tone It Up Challenge starts this Saturday.

Let me know if you are interest in participating in the amazing and life changing challenge!

info@urbanbabes.com.au

Revie!

4 Jan 2012

Fran. Fran is a crossfit workout that is hated by the majority of Crossfitters but is also highly respected.

I scaled back for this workout.

a)
21-15-9
Thrusters 30kg
Pull Up- Green Band

= 7:35

Good Night Babes!

3 January 2012

Double Session!

9:30AM
a)
5 x 200m Sprints with 1 Min rests inbetween
My times= :31, :30, :31, :33, :34
b)
20min AMRAP (as many rounds as possible)
10 Box Jumps
10 Push Ups
10 Squats
10 Pull Ups
= 8 Rounds 29 Reps
c)
100 Twists with 10kg Plate
20 Over Head Sit Ups with 10kg Plate

4:00PM Session
a)
5 Rounds
7 Deadlifts @ 60kg
35 Double Unders
My Time = 4:27