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Whole Life Challenge

Challenge Accepted.  The Whole Life Challenge is a 6 week program that focuses on 7 daily habits: Nutrition, Exercise, Mobilization, Sleep, Hydration, Well-Being, and Reflection.  Team Art of Strength Minnesota welcomes all to participate and potentially make a positive difference in your life.

New Year 2019 WLC Week 1 Mobility

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Tight hips? Not shocking since we spend so much of our time in a seated position. Restricted hip mobility can actually be the cause of back or knee pain. Here are a few stretches you can do help loosen your hips.Lying Hip Rotations - lie on your back with both knees bent. Cross your right ankle over the left knee. Rotate your right hip in and out (so the left knee moves toward the ground. You can also use your right hand to apply gentle pressure on your right knee. Repeat with the...
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| Categories: Mobility | Tags:

New Year 2019 WLC Week 1 Exercise

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Tabata Format: 20 seconds on / 10 seconds off; 8 times through, alternating between the two exercises for a total of 4 times each exercise. (Note - I recommend the Seconds Pro app). Tabata 1 Legs: Jump Lunges and Squat Jumps (you can do alternating lunges and squats if jumping is not your thing)Tabata 2 Arms: Push Ups and Tricep Dips (you can use a chair for Tricep dips)Tabata 3 Core: Mountain Climbers and Bicycle Crunches 
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Cinnamon Apple Streusel Muffins

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Prep Time: 10 minutesCook Time: 20 minutesYield: 12IngredientsDry ingredients    • 1 C almond flour    • 1/3 C tapioca flour    • 2 Tbs coconut flour    • 1 1/2 tsp cinnamon    • 1 tsp baking soda    • 1 tsp baking powder    • 1/2 tsp saltWet ingredients    • 1 C apple sauce    • 3 eggs    • 1/2 C d...
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| Categories: Breakfast | Tags: Kickstart, Lifestyle

Paleo Banana Muffins

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Ingredients    • 4 bananas, mashed with a fork (the more ripe, the better)    • 4 eggs    • 1/2 cup almond butter    • 2 tbsp coconut oil, melted    • 1 tsp vanilla    • 1/2 cup coconut flour    • 2 tsp cinnamon    • 1/2 tsp nutmeg    • 1 tsp baking powder    • 1 tsp baking sodaDirections  ...
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| Categories: Breakfast | Tags: Kickstart, Lifestyle, Performance

Rosemary Crackers

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Serves:24 crackersIngredients    • 1¾ cups blanched almond flour (not almond meal)    • ½ teaspoon celtic sea salt    • 2 tablespoons fresh rosemary, finely chopped    • 1 tablespoon olive oil    • 1  large eggInstructions    1. In a large bowl, combine almond flour, salt and rosemary    2. In a medium bowl, Whisk together olive oil and egg &nb...
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| Categories: Snack | Tags: Kickstart, Lifestyle, Performance
Prep Time: 5 minutesCook Time: 15 minutesTotal Time: 20 minutesServings: 6 servingsCalories: 98 kcalAuthor Paint the Kitchen RedIngredients    • 1 Tbsp ghee or butter    • 1 tsp  cumin seeds    • 1 cup onion chopped    • 1 Tbsp ginger minced    • 1 jalapeno pepper seeded and sliced (optional)    • 1/2 tsp turmeric powder    • 1/2 tsp  Indian Kashmi...
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| Categories: Main Dish | Tags: Kickstart, Lifestyle, Vegetarian, Vegan
YIELD 4 servings ACTIVE TIME15 minutes TOTAL TIME45 minutesINGREDIENTS    • 1 tablespoon brown sugar (Note can substitute Coconut Sugar for Kickstart or Lifestyle or Primal Palate Adobo Seasoning for Performance Level)    • 1 tablespoon ground cumin    • 1 tablespoon kosher salt    • 1 tablespoon freshly ground black pepper    • 1/4 teaspoon cayenne pepper    • 1 acor...
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| Categories: Main Dish | Tags: Kickstart, Lifestyle, Performance

Avocado Tuna Salad

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Category Dinner, Lunch, Paleo, SeafoodCompliance Level Kickstart, Lifestyle, PerformancePrep Time :10 minutesTotal Time: 10 minutesServings : 2Author Shannon GilsonIngredients    • 1 avocado chopped    • 1/2-1 whole lemon juiced to taste    • 1-2 Tbsp red or white onion finely chopped    • 1 5 oz can wild tuna    • 3 Tbsp celery chopped    • 3 Tbsp apple chopped   &nb...
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| Categories: Main Dish | Tags: Kickstart, Lifestyle, Performance
Author: PHYSICAL KITCHNESSServes: 4 Ingredients    • 1 leek stalk, sliced thinly    • 1 tablespoon olive oil    • 1 28-ounce can diced tomatoes    • ⅓ cup fresh chopped basil    • ⅓ cup full-fat coconut milk    • 1 pound ground beef    • 2 teaspoons garlic powder    • 3 teaspoons dried oregano    • 2 teaspoons o...
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| Categories: Main Dish | Tags: Kickstart, Lifestyle, Performance

No Bean 30 Minute Chil

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Course SoupCuisine Dairy Free, Gluten Free, Paleo, Sugar Free, Whole30Prep Time: 5 minutesCook Time: 25 minutesTotal Time: 30 minutesServings 8 (1 cup) servingsCalories 217 kcalAuthor ChristinaIngredients    • 2 pounds lean ground beef I use 93/7    • 1 green bell pepper finely chopped    • 1 large yellow onion finely chopped    • 2 14.5 oz cans diced tomatoes    • 1 6 oz can tomato paste &nb...
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| Categories: Main Dish | Tags: Kickstart, Lifestyle, Performance
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