Healthy Snack of the Day: Spicy Sweet Potato Fries

Last night was awesome! Did you watch Game 3 of the World Series??!?!?! Have you ever seen a game end with an obstruction call!?!?!??! Go Cards!!!

The game lasted til about midnight and it was a nail-biter, never knowing who was going to win. I needed some food to keep energized, but late-night snacking can be difficult, and after a long day (well, long week in general) I wanted a treat. I couldn't leave the house to run to store, and with the grocery trip put off til Monday, I had to make do with what was in the house. It had to be simple.

Luckily I had three sweet potatoes that needed to be used.....Sweet Potato Fries!! Now how to make them special.....Well this Spanish girl loves some flavor, so I decided to make some spicy sweet potato fries to snack on while I watched the game, and I had seen a recipe in SELF magazine which I follow almost exactly, except I had no jalepeno salt (see original recipe here: http://www.self.com/fooddiet/recipes/2013/11/spicy-jalapeno-sweet-potato-fries).

All the ingredients used are staples in my house, so it was simple and fast, and they turned out AMAZING!!!

Ingredients:
3 medium sized sweet potatoes
1 tablespoon of corn starch
ancho chile powder (to taste)
garlic powder (to taste)
olive oil (I used avocado infused olive oil from Di Olivas on Main Street St. Charles https://diolivas.com/)
1 sliced jalepeno pepper

Directions:
1. Cut three sweet potatoes into 1/4 in fries.
2. Combine in bowl the cornstarch, ancho chile powder, and garlic powder.
3. Toss the fries in the powder mix and place on a baking sheet lined with foil and coated with olive oil.
4. Bake for about 10 minutes.
5. Flip the fries, then splash on some more olive oil and sprinkle the jalepeno pepper over the fries.
6. Bake for an additional 8 minutes, or until the fries are at a consistency that you like.



Voila!

ENJOY!!!!

Rhino Fitness Running Clinic, October 5th, 2013

Happy Friday!!

Just a reminder that tomorrow, Saturday, at 10AM the first day of the Running Clinic starts! 

This first day is the assessment day, involving a running analysis by Keelin and a functional analysis by Dr. Scott Grogan from The Back Pain Center. Again, just coming to this first day alone is beneficial for not just your running performance but for your overall health, so feel free to drop-in!

The entire 10 week clinic is $75 and drop-ins are $10. Non-members are welcome, and people of ALL abilities can participate!
Tomorrow is also a good time to come in and ask any questions you have about the clinic.

The first five Saturdays are focused around injury prevention and proper form, and the last five Saturdays will be running workouts designed to better YOU as a runner. Every Monday, the theme of the week's clinic will be posted to keep you in the loop, which will be great for you all who want to drop-in!

See you tomorrow! 

Workout of the Day: CrossFit inspired circuit, the "Cindy" and kettlebell swings

Hello everybody!

Today, instead of just one exercise, I'm giving you an entire circuit workout. It's CrossFit inspired, but you can do this workout at about any gym, or at home if you have the equipment (pull-up bar and kettlebells). Be extra cautious that you have good form. Engage your core, protect your lower back, and bend at your knees. Just because it says "As many rounds as possible" doesn't mean you have to compromise your form to get more reps done.

Remember: Quality over Quantity.....ALWAYS!

Exercise 1: Do as many rounds of the following as possible in 20 minutes: 5 pull-ups, 10 push-ups, and 15 body weight squats. AKA as many rounds of the "Cindy."

Exercise 2: 40 kettlebell swings. Go heavy, at least 35 lbs. No baby swings here!!

Do 3 rounds of Exercises 1 and 2!!!

Image from: http://www.kickstandfitness.com/2013/01/18/the-crossfit-cindy-workout/

How are you feeling after this workout?!?!?!

ENJOY!!

Kee