Here's a new move

Getting tired of doing the same moves?
Try adding this one to your next routine.

This will work the quads, hamstrings, glutes, hips, and core.

Standing with your feet shoulder width apart, hold the kettlebell at chest height. Go into a deep squat (or as low as you can comfortably go) while Keeping your weight in the heels. As you come up, lift one leg and kick it to the opposite side. Alternate between the two legs and always keep your abs pulled in as you perform the move.

WOD

Today's workout

warm up
10 pushups
plank
side planks

windmills l, r x20
1 arm cleans l, r x20

windmill l, r x20
1 arm kb swings l, r x20

windmills l, r x20
1 arm rows l, r x20

swing pull x20
squat press x20
overhead lunge x20
figure 8 pass x30
snatches l, r x20

pullover crunch x20
seated ab twist x50
1 arm get ups l, r x10
wood choppers l,r x20

stretch

Push Up Renegade Row

Here is a great move for the arms, shoulders, chest, and core. Holding the kettlebell in one hand, place hands shoulder width apart. Keeping your body in a straight line, lower your chest to the floor and as you come up drive the kettlebell to chest height. Repeat. Switch sides.

Aim for 3 sets of 10.

Figure 8 Side Lunge

Here is a different take on the figure 8 move.

Standing in a wide stance, pass the kb between the legs in a figure 8 motion while lunging from side to side. Perform in a smooth flowing motion for 25 reps each direction.

This move works the butt, quads, inner thighs, and abs while sculpting long, lean leg muscles.

Stell's Sesame Tofu Noodle Salad

Sautéed vegetable medley and tofu noodles tossed
in a sweet and tangy sesame vinaigrette dressing.

Ever since I began working out and pursuing the healthy life, I've been experimenting with new ways of eating healthy without sacrificing the taste and enjoyment of my food, which at times can be a challenge. Despite my busy, fast paced life, I always try to make time to cook.

Lately i've been on a bit of a tofu noodle kick. These chewy noodles look like a pack of rubber bands, but are made from compressed tofu and packed with protein and nutrients.

This salad is light, tasty, refreshing, and delicious served cold as it is served warm. It's packed with nutrients and is a perfect balance of protein (tofu) & carbs (veggies) for those looking to lose weight. This will satisfy your noodle cravings and is a good low carb alternative to pasta.

Here's the recipe for my Sesame Tofu Noodle Salad -

Ingredients:
fresh:
• 2 packs of shredded tofu noodles
• 1 small red pepper
• 1 medium carrot
• 15 asparagus spears
• 4 king oyster mushrooms
• 2 cloves garlic finely chopped

garnish:
• 1 green onion, chopped
• 1/8 cup white sesame seeds
• 1/8 cup black sesame seeds

dressing/seasoning:
• 1/3 of a lime, juiced
• 4 tsp sesame oil
• 1/4 cup mirin
• 1/8 cup rice vinegar
• 1/2 tsp ground white pepper
• 1/2 tsp ground black pepper
• 2 tsp sea salt
• 2 tsp sugar
• 1 tsp ground ginger
• 1 tsp onion powder
• 1 tsp garlic powder
* optional: blend all dressing ingredients together

Directions:
1. Blanch tofu noodles in boiling water for 2 minutes. Drain. Put into a mixing bowl.
2. Cut all vegetables and mushrooms into thin strips. Using olive oil, lightly stir fry with diced garlic.
3. Add vegetable mix, sesame seeds, chopped onions, and all dressing/seasoning ingredients into the mixing bowl and mix until well blended.
4. Serve warm or chill and serve it cold.

Makes: 6-8 servings (enough for the week)

Tip: Pack the tofu noodle salad into small containers and take them to work with you. They're the perfect accompaniment to lunch or for those in-between meals.

Enjoy!