Take it outside … and SPRINT!

Sprinting is one of the BEST and most challenging exercises.

🔥Sprinting is an anaerobic exercise , meaning that it requires short bursts of energy that produce lactic acid.

🔥Because sprinting is an anaerobic exercise, it works to build muscle in the same way that weight training does.

🔥Sprinters have the best glutes and incredible physiques, for a reason!

🔥Sprinting is a metabolic beast, it BURNS a ton of calories in a short amount of time.

🔥A true SPRINT involves your upper and lower body.

🔥Practice “feeding the ducks” behind you, bringing your thumb to your chin and then back, head forward and neck neutral and shoulders relaxed.

🔥I don’t believe that you are truly sprint on a treadmill, you can run fast but it’s not a true sprint.

🔥To maximize your sprint, TAKE IT OUTSIDE!!

Happy Sprinting! xo Coach Jen

Siracha Chicken Skewers

I have an obsession… SIRACHA!!!!!!!

These chicken skewers are so BOMB!

Enjoy! xo Coach Jen

SIRACHA CHICKEN SKEWERS

  • 1/2 cup unseasoned rice vinegar
  • 1/3 cup hot chili paste
  • 1/4 cup fish sauce
  • 1/4 cup Sriracha
  • 2 teaspoon finely grated peeled ginger
  • 1 1/2 pounds skinless, boneless chicken breasts, cut into 1 1/2-inch–2-inch pieces
  • 8 bamboo skewers soaked in water at least 1 hour

Prepare grill for medium-high heat. Whisk vinegar, chili paste, fish sauce, Sriracha, and ginger in a large bowl. Add chicken and toss to coat. Remove chicken and thread 4 or 5 pieces onto each skewer.

Transfer leftover marinade to a small saucepan. Bring to a boil, reduce heat, and simmer until reduced by half (about 1 cup), 7–10 minutes.

Grill chicken, turning and basting often with reduced marinade, until cooked through, 8–10 minutes.

Meal Prep doesnt have to be hard… 5 of my meal prep hacks!

Meal prepping doesnt have to be hard! Here are 5 of my meal prep hacks that make it EASY!

Happy healthy eating! xo Coach Jen

1. Season meat three ways using just one pan. If you’re sticking to lean meats like chicken, it can get BORING!  Use aluminum foil dividers in your pan. Sriracha, BBQ, mustard… all in one pan!

2. Hard-boil eggs in the oven — not in a pot.
To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes at 350. Boom You’ll get a perfectly hard-boiled batch.

3. Freeze blended smoothies in muffin tins.
Never have the time to measure out a million fixings for a morning sip? Save time by buying the ingredients in
bulk, blending your favorite beverage, and then freezing the mixture in muffin tins. Next time you need a shake,
stat, toss two or three “smoothie cups” in a blender for a quick and easy breakfast or let them melt slowly for healthy ice cream!

4. Chop or spiralize raw vegetables in advance.
Cut veggies in bulk ahead of time to avoid wasting precious
minutes chopping on busy weeknights.

5. Roast different vegetables with same cooking time.
Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms
and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips