Get in gear for SPRING!

I am finally back at it! We have finally settled into Blacksburg and are both busy with our jobs and keeping up with our newest ventures in life! (more on that in the future) We are currently in the process of moving into a townhouse in town, which will help with our commute to work and save on gas!


Enough of that, now the good stuff. Here is a quick cardio workout to do on the treadmill to get you in shape for the outdoors! (only around the corner)

Time	Speed (mph)	Calories burned*	RPE**
00:00-05:00	4.0	20	1-3
05:00-8:00	6.0	47	4-7
8:00-9:00	7.0	11	8-10
9:00-12:00	6.0	47	4-7
12:00-13:00	8.0	14	8-10
13:00-16:00	6.0	47	4-7
16:00-17:00	7.0	11	8-10
17:00-20:00	6.0	47	4-7
20:00-21:00	8.0	14	8-10
21:00-24:00	6.0	47	4-7
24:00-25:00	7.0	11	8-10
25:00-28:00	6.0	47	4-7
28:00-29:00	8.0	14	8-10
29:00-32:00	6.0	47	4-7
32:00-33:00	7.0	11	8-10
33:00-36:00	6.0	47	4-7
36:00-41:00	4.0	20	1-3

I will be doing this workout tomorrow...and then Friday it will be 70 degrees here! Huckleberry trail here I come!


Onto the Nutrition.....two of my latest food kicks are SOCCA and KALE.
The Socca is as simple as it sounds.
-Garbonzo Bean Flour (which is at any local healthfood store for about 3.50.
-You take 1/2 cup flour with 1/2 cup water and mix.
-Add salt and pepper to taste.
-Medium heat a pan with a mist of olive oil.
-Cook like a big pancake.
-This comes out to taste like cornbread with a pancake feel!
You can eat it like cornbread, pancakes (sweeten it up with some brown sugar/or maple syrup), or use it as a flatbread!
Literally the only ingredient is garbonzo bean! Talk about CLEAN EATING!



Now onto the Kale.
-Preheat oven to 350
-On a baking sheet spread out cut up Kale and spray with olive oil.
- Season with salt n peppa 
- Place in oven for about 8-10 min or until slightly brown n crispy.
ENJOY like chips!




NELLY
www.o2befit.com