160919 "3 Reasons why Meal Delivery is a Win"

Ill admit that I live in a bit of a bubble. Meal Prepping, Farmers Markets and Nutritional Awareness is kind of my thing and Its so engrained in my lifestyle that there really is little to think about each week. When I engage with y’all in and out of the gym this confidence in my meals and nutrition is certainly not the norm. Nerves, Fear, Confusion and Wishful Thinking are just some of the topics that come up when we talk about feeding ourselves correctly. Thank goodness we live in the most efficient time in history because I have 3 Reasons why Meal Delivery Solutions are right for you.

Naturally I have to start with the caveat that Nutrition is AS important, if not MORE important than the workouts you are performing each week. We need to FUEL our bodies and not just consume edible food products until we are food. Its not just our muscles, our GUT, and our Brain rely on optimal nutrition to function. Meal Delivery solves so many of the hurdles we run into that keep us from the right foods getting in our bodies.

Maximizing Time and Efficiency.
Meal Planning takes time. We need to develop a list of foods we want to cook with, determine how many ways we can cook with them, and then spend the time in the grocery store, trying not to divert down the ice cream isle and blow our whole mission. Meal Prepping can take hours to do right. While I am a big proponent of meal prepping on off days, where you can devote a few hours; The reality is that for many of us those hours are spent taking care of the extensive household issues we have been behind on!
Meal Delivery is astonishingly easy now . With Nation Wide Logistics perfected by companies like Amazon, theme it takes for you meals to be delivered to your door is down to hours. KettleBell Kitchen has mastered coast to coast logistics by setting up Kitchens in Los Angeles and New Jersey so that no-one is out of reach.
With the click of a button, you can have a weeks worth of meals delivered for the same cost as you buying the food yourself and without sacrificing any time form your day.

Nutrition is never Sacrificed.
Frozen Meals and Take out are the modern Day ‘Go-to"‘ for busy families and professionals. We microwave processed foods in hopes that it can quell the hunger pangs left from the morning workout or because you didn’t have time to get a good breakfast. What suffers is the Nutritional Content of our food. We loose the opportunity to fuel the body, instead putting processed and depleted foods into our GUT and expect it to run at top level.
Meal Delivery from KettleBell Kitchen and other local producers give you a efficient option for grab and go meals while maintaining the highest nutritional value possible. Whole Foods are the key ingredients of the MEALS and they are never over processed. This locks in the Vitamins and Minerals you need to function your best.
Going Further, Kettlebell Kitchen has developed MEAL PLANS to help guide you to the Nutritional needs that YOU specifically need. No matter if you are just trying to stay healthy or going Paleo, they have a catalogue of meals that keep you from getting bored eating the same old thing over again. This is also a great way to test out portion sizes and certain foods that you are hesitant on buying a lot of and cooking. It is easy to buy, test, try, and experiment with nutrients to see what works best.

Leave the Skill to the Chefs.
One thing that I get the most from you is that cooking is HARD. Our lack of confidence in the kitchen keeps us from experimenting and lends itself to the boring old menu week after week. Eating should be an act of enjoyment, of nourishment and of diversity.
Meal Prepping often boils down to 1-2 meals that you have 3-7 servings of. Frankly this gets stale after a week. One thing I know about human behavior is that to establish long lasting lifestyle habits, you need to make them pleasurable or else we are dead in the water.
Meal Delivery guarantees that you can have diversity and good tasting food EVERY time you unpackaged a meal. The only skill you need to have is the skill of pushing SEND on the website. Kettlebell Kitchen breaks down their philosophies, helps you understand the “WHY” when it comes to the food you are eating and the way everything is prepared.

The wealth that we create in our lives when we have good health is paramount. Lifestyle habits are the way we get to this goal; this wealth. Meal Delivery can be one of the easiest habits you can take on that will provide the greatest return on investment. Check out Kettlebell Kitchen or your local producers and see how this solution will work in your life. Ill be her to support you the entire way.
If you are interested use the Code EROCK for Kettlebell Kitchen and get 25% off order

Programming Notes 9/16-9/20 ** This week we slow down on the intensity and focus on skill work. Heavy deadlifts on tap to bring our numbers back in line. Followed by our one day of maximum output.  SCALE Tuesdays workout accordingly to ensure true HIIT. Skills and drills on Thursday, aerobic piece on Wednesday and the new cycle of varied metabolic adaptation on Fridays to send you into the weekend.
500m Row
10x Push up with T Spine rotation
20x 2 count Mt. Climbers 
10X Wall Squats

Dumbbell Strength:
12X Dumbbell Plank Rows
10X Dumbbell Floor Press
24X Flutter Kicks
*Not For Time*

20Minute AMRAP
35 Wall Ball Shots
25 Dumbbell Snatch
15 Pull Ups
5 Ring Dips

1000m Row
 20m Walking Elbow TO Instep lunge
12x Russian KB Swing
 10x KB Goblet Squat. 

Lunge Flow:
-Ankle Rotations
-Hamstring Pulses
-Elbow To Instep + Reach
-Samson Lunge
-Pigeon Stretch

*Dont Be a Hero, look for consistency in movement

Anaerobic Conditioning:
5X 3:00 Intervals
10 Power Clean 135/95 115/75
8 Burpee Over Bar
10 Cal Assault bike
**Rest the Remaining Time**

Agility Warm Up @ 10m Each
High Knee Pull 
Quad Pull 
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Marching High Kicks
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle 
Lateral Bounding
Sprint W/ Change of Direction

Squat Flow: Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

Strength :
Pausing Front Squat
*Pause :02 at the bottom of each rep.
*You may change weights across sets

21 Thrusters 115/75
800m Run
21 Overhead Squats
800m Run
15 Thrusters
400m Run
15 Overhead Squats
400m Run
9 Thrusters
200m Run
9 Overhead Squats
200m Run

W/ A Light Kettlebell or Dumbbell (8-13#)
*7 Reps at Each
-Kettlebell Halos
-Kettlebell Press + Windmill
-Kettlebell High Pull
-Kettlebell Lateral Rotation + Punch
-Kettlebell Goblet Good Morning
-Kettlebell Goblet Trunk Circles
-Kettlebell Squat
-Kettlebell Lunge + Hip Flexion
-Kettlebell Goblet Side Lunge
-Kettlebell Toe Touches
-Kettlebell Single Arm Thrusters
-Kettlebell Snatch

Skill Development:
A- Handstand Walk
B- Kettlebell Step Up (single KB)
C- Kettlebell Swing
D- Double Unders
E- Full Rest
*All exercises will be performed for entire minute with no breaks between. Work at a thoughtful pace on each. Focus on Form.

3 X
 200m Run
20m Bear Crawl
6x Burpee. 
6X Divebomber Push Up + calf March
6X Deadbug Ipsalateral Reach (Each Side)

Metabolic Variation #2
Part A:
50’ D Ball carry
50’ Double KB Walking Reverse Lunge

Rest 5:00

Part B:
50 M Sprint on Air Runner on Hill
Active Rest :90  Between

Rest 5:00

For Time
Push Press 115/75
Toes To bar

Cool Down:
Lat band Stretch
Banded Bully Stretch
Banded Scapula Distraction Stretch
Banded Hip Distraction Stretch