423 SNC Games 6/4/2011

Coming soon....

How to make homemade Medicine Balls, 

Weight PVC Pipe Barbells, and Sandbag Kettlebells!!  

Warriors Bootcamp Facebook Page

28 Day Challenge... COMPLETE

Hello everyone!! I hope the past 28 days have been challenging, fun, educational, and effective for everyone.  We will be taking the next week off from posting videos, and will resume next Monday!! In the mean time, daily workouts will be posted at getmohrfit.com. Stay tuned...

video 123

Daily Recipe:

Paleo Meatloaf

(Click to view)

Week 3: Workout 4

Daily Recipe:

Paleo Pizza!

(Click to view)

Weeks 3 & 4: Workout 3

Daily Recipe:

Lemon and Garlic Scallops

(Click to view)

Weeks 3 & 4: Workout 2

Daily Recipe:

Baba-ghanoush

(Click to view)

Weeks 3 & 4: Workout 1

Daily Recipe:

Cilantro Turkey Burgers

(Click to view)

Week 4: Grocery List and Meal Previews

Paleo Spicy Shrimp Stir-Fry Paleo Cilantro Turkey Burgers Paleo Baba-ghanoush Paleo Lemon and Garlic Scallops Paleo Pizza Paleo Meatloaf Dairy
			butter	1 1/2 tablespoon(s) cashew butter	Paleo Pizza
			egg white	1/4 cup(s)	Paleo Pizza
			milk	2/3 cup(s) almond milk	Paleo Meatloaf
		Baking Supplies
			coconut milk	2/3 15 oz.	Paleo Butternut Squash Soup
			flour	1/2 cup(s) almond flour	Paleo Pizza
		Oils
			coconut oil	1/4 cup(s)	Paleo Lemon and Garlic Scallops
			olive oil	3/4 teaspoon(s)	Paleo Baba-ghanoush
			olive oil	for basting	Paleo Cilantro Turkey Burgers
			olive oil	1 1/2 teaspoon(s) divided	Paleo Pizza
			olive oil	1/3 cup(s)	Paleo Spicy Shrimp Stir-Fry
		Herbs & Spices
			cumin	1/4 teaspoon(s) optional	Paleo Baba-ghanoush
			fennel seeds	1/4 teaspoon(s)	Paleo Pizza
			hot pepper	1 1/3 small red chilies, seeded and	Paleo Spicy Shrimp Stir-Fry
			mustard, dry	1/3 teaspoon(s)	Paleo Meatloaf
			oregano	1/4 teaspoon(s)	Paleo Pizza
			pepper	1/8 teaspoon(s)	Paleo Cilantro Turkey Burgers
			pepper	1/4 teaspoon(s) black	Paleo Meatloaf
			red pepper	1/2 chopped	Paleo Pizza
			sage, dried	1/4 teaspoon(s)	Paleo Meatloaf
			salt	3/8 teaspoon(s)	Paleo Cilantro Turkey Burgers
			salt	1/3 teaspoon(s)	Paleo Meatloaf
			salt and pepper	to taste	Paleo Baba-ghanoush
			salt and pepper	to taste	Paleo Butternut Squash Soup
			salt and pepper	to taste	Paleo Lemon and Garlic Scallops
			thyme	1/3 tablespoon(s) or any dried herb	Paleo Butternut Squash Soup
			Tumeric	2/3 teaspoon(s)	Paleo Spicy Shrimp Stir-Fry
		Tomato Products
			Marinara sauce	1/4 cup(s)	Paleo Pizza
		Poultry
			turkey	1/2 pound(s) ground	Paleo Cilantro Turkey Burgers
		Meat
			ground beef, lean	1 pound(s)	Paleo Meatloaf
			sausage	1/2 large made fresh without	Paleo Pizza
		Seafood
			scallop	2/3 pound(s) large	Paleo Lemon and Garlic Scallops
			shrimp	16 raw, shelled, deveined and rinsed	Paleo Spicy Shrimp Stir-Fry
		Fruits
			lemon juice	1/2 tablespoon(s)	Paleo Baba-ghanoush
			lemon juice	2/3 tablespoon(s)	Paleo Lemon and Garlic Scallops
			lemon juice	1/3 cup(s)	Paleo Spicy Shrimp Stir-Fry
			lemon zest	2/3 tablespoon(s)	Paleo Spicy Shrimp Stir-Fry
		Special Produce

			cilantro, fresh	1/2 cup(s) chopped	Paleo Cilantro Turkey Burgers
			garlic clove	1/2 minced	Paleo Baba-ghanoush
			garlic clove	1 teaspoon(s) minced	Paleo Cilantro Turkey Burgers
			garlic clove	1 tablespoon(s) minced	Paleo Lemon and Garlic Scallops
			garlic clove	1 1/3 minced	Paleo Meatloaf
			garlic clove	1 minced	Paleo Pizza
			garlic clove	2 minced	Paleo Spicy Shrimp Stir-Fry
			ginger root	2/3 tablespoon(s) grated	Paleo Spicy Shrimp Stir-Fry
			parsley, fresh	optional, for garnishing	Paleo Baba-ghanoush
		Vegetables
			butternut squash	2/3	Paleo Butternut Squash Soup
			cabbage	1/3 cup(s) chopped	Paleo Meatloaf
			cherry tomato	1/4 cup(s) halved	Paleo Pizza
			eggplant	1/2 large	Paleo Baba-ghanoush
			onion	2/3 small finely chopped	Paleo Meatloaf
			onion	1/4 cup(s) chopped	Paleo Pizza
			onion	2/3 small finely chopped	Paleo Spicy Shrimp Stir-Fry
			red onion	1/8 cup(s) chopped	Paleo Cilantro Turkey Burgers

Week 3: Workout 5

Daily Recipe

Creamy Mushroom Stew

(Click to view)

*Tracy Christian (on left) of today's workout is a trainer at Mohr Fitness.  To contact her for information on personal or group training call (423) 930-5361

Week 3: Workout 4

Daily Recipe:

Hungarian Beef Goulash

(Click to view)

Daily Recipe:

Citrus Beef Salad Stir Fry

Click to view

Folks, I'm having technical difficulties editing this video.  The volume is low and there is no music.  I'll continue to work on it, but in the mean time.  GET AT IT!!!



movie 5

Daily Recipe:

Basil and Chilies Beef Stir Fry

(Click to view)

Week 3: Workout 1

Daily Recipe:

Grape and Broccoli Salad

(Click to view)

*Sorry for the late post, as my power was out again all night due to the storm.

Week 3 Grocery List and Meal Previews

Daily Recipe:  Spicy Scallop Salad (Click to view) THIS WEEK'S MEALS: Paleo Spicy Scallop Salad Paleo Grape and Broccoli Salad Paleo Basil and Chilies Beef Stir-Fry Paleo Citrus Beef Salad Stir-Fry Paleo Hungarian Beef Goulash Paleo Creamy Mushroom Soup Paleo Spaghetti Baking Supplies
			almond	1/4 cup(s) slivered or chopped	Paleo Grape and Broccoli Salad
			coconut milk	1/4 cup(s)	Paleo Creamy Mushroom Soup
		Oils
			coconut oil		Paleo Basil and Chilies Beef Stir-Fry
			coconut oil		Paleo Citrus Beef Salad Stir-Fry
			coconut oil	1 tablespoon(s) lard, or duck fat	Paleo Spaghetti
			coconut oil	1 1/2 tablespoon(s)	Paleo Spicy Scallop Salad
			cooking oil		Paleo Hungarian Beef Goulash
			olive oil	1/4 cup(s)	Paleo Spicy Scallop Salad
		Herbs & Spices
			bay leaf	1/2	Paleo Spaghetti
			black pepper	1 teaspoon(s)	Paleo Spicy Scallop Salad
			caraway seeds	2 tablespoon(s)	Paleo Hungarian Beef Goulash
			cayenne pepper	1 teaspoon(s)	Paleo Spicy Scallop Salad
			oregano	1 teaspoon(s) dried	Paleo Spaghetti
			paprika	2 tablespoon(s)	Paleo Hungarian Beef Goulash
			salt and pepper	to taste	Paleo Creamy Mushroom Soup
			salt and pepper	to taste	Paleo Spaghetti
			salt and pepper	to taste	Paleo Spicy Scallop Salad
			sea salt	1/2 teaspoon(s)	Paleo Spicy Scallop Salad
			thyme	handful	Paleo Creamy Mushroom Soup
		Oriental
			fish sauce	2 tablespoon(s) or water	Paleo Basil and Chilies Beef Stir-Fry
		Tomato Products
			chopped tomatoes	1 canned	Paleo Hungarian Beef Goulash
			tomato paste	1 tablespoon(s)	Paleo Spaghetti
		Condiments
			Dijon mustard	1/2 teaspoon(s)	Paleo Spicy Scallop Salad
			ghee	1/8 cup(s)	Paleo Creamy Mushroom Soup
			mayonnaise	1/2 cup(s)	Paleo Grape and Broccoli Salad
			mayonnaise	1/2 tablespoon(s)	Paleo Spicy Scallop Salad
		Liquor
			red wine	1/8 cup(s) or beef stock	Paleo Creamy Mushroom Soup
		Meat
			bacon	1/8 cup(s) chopped	Paleo Spaghetti
			beef	1 pound(s) cut into thin strips	Paleo Citrus Beef Salad Stir-Fry
			beef	1/2 pound(s) cut in cubes	Paleo Hungarian Beef Goulash
			beef	1/2 pound(s)	Paleo Spaghetti
			beef stock	1 1/2 cup(s)	Paleo Hungarian Beef Goulash
			beef, tender	1 pound(s) cut in thin slices	Paleo Basil and Chilies Beef Stir-Fry
		Seafood
			scallop	1/2 pound(s)	Paleo Spicy Scallop Salad
		Fruits
			avocado	1/2 cubed	Paleo Spicy Scallop Salad
			lemon	1 segmented	Paleo Citrus Beef Salad Stir-Fry

			lemon juice	1 tablespoon(s)	Paleo Citrus Beef Salad Stir-Fry
			lemon juice	1/8 cup(s)	Paleo Grape and Broccoli Salad
			lemon juice	1 1/2 tablespoon(s)	Paleo Spicy Scallop Salad
			lemon zest	1 teaspoon(s)	Paleo Citrus Beef Salad Stir-Fry
			orange	1 segmented	Paleo Citrus Beef Salad Stir-Fry
			orange juice	1 tablespoon(s)	Paleo Citrus Beef Salad Stir-Fry
			orange zest	1 teaspoon(s)	Paleo Citrus Beef Salad Stir-Fry
			red grapes	1/2 cup(s) or green, halved	Paleo Grape and Broccoli Salad
		Special Produce
			basil, fresh	1 cup(s)	Paleo Basil and Chilies Beef Stir-Fry
			garlic clove	3 minced	Paleo Basil and Chilies Beef Stir-Fry
			garlic clove	2 minced	Paleo Citrus Beef Salad Stir-Fry
			garlic clove	2 minced	Paleo Creamy Mushroom Soup
			garlic clove	1 large crushed and minced	Paleo Hungarian Beef Goulash
			garlic clove	1 1/2 minced	Paleo Spaghetti
			garlic clove	1/2 minced	Paleo Spicy Scallop Salad
			ginger	1 teaspoon(s) grated	Paleo Citrus Beef Salad Stir-Fry
			parsley	chopped, for garnishing	Paleo Hungarian Beef Goulash
			parsley	for garnishing	Paleo Spaghetti
		Vegetables
			asparagus	5 ounce(s) chopped	Paleo Basil and Chilies Beef Stir-Fry
			broccoli	2/3 heads	Paleo Grape and Broccoli Salad
			carrot	1 1/2 diced	Paleo Spaghetti
			celery stalk	1 diced	Paleo Spaghetti
			green onion	1 chopped	Paleo Creamy Mushroom Soup
			mixed greens	2 handfulls	Paleo Spicy Scallop Salad
			mushroom	1/2 pound(s) chopped with tough	Paleo Creamy Mushroom Soup
			onion	1 sliced	Paleo Citrus Beef Salad Stir-Fry
			onion	1 chopped	Paleo Creamy Mushroom Soup
			onion	2 medium sliced	Paleo Hungarian Beef Goulash
			onion	1/2 large chopped and diced	Paleo Spaghetti
			red bell pepper	1 sliced	Paleo Hungarian Beef Goulash
			red bell pepper	1/2	Paleo Spicy Scallop Salad
			red chili	3 finely chopped	Paleo Basil and Chilies Beef Stir-Fry
			spinach	1 bunch	Paleo Citrus Beef Salad Stir-Fry

Holly Preston at Mohr Fitness

Daily Recipe

Irish Lamb Soup

(Click to view)

Rest / Make up Day!

Saturday

Daily Recipe:

Irish Lamb Soup

(Click to view)

Rest / Make up Day!!

Week 2: Workout #5 | 28 day paleo challenge

Daily Recipe:

Minted Petso Chicken Stir Fry

(Click to view)

Week 2: Workout #4 | 28 day paleo challenge

Daily Recipe:

Chicken Masala

(Click to view)

Week 2: Workout #3 | 28 day paleo challenge

Daily Recipe:

Curried Shrimps and Spinach

(Click to view)

Camp Learn and Burn

Do you have a child between the ages of 8-11 who needs a positive change in his or her health and life?  

Check out Camp Learn and Burn.

WEEK 2: Workout #2 | 28 day paleo challenge

Daily Recipe:

Coconut Curry Stir Fry

(Click to view)

WEEK 2: Workout #1 | 28 day paleo challenge

Daily Recipe:

Cilantro Pork Stir-Fry

(Click to view)

Week 2: Grocery List and Meal Previews

Rest / Make Up Day!!

Week 2: Meal Previews

Paleo Chicken and Zucchini Hot Salad

Paleo Cilantro Pork Stir-Fry

Paleo Coconut Curry Stir-Fry

Paleo Curried Shrimp and Spinach

Paleo Green Chicken Masala

Paleo Minted Pesto Chicken Stir-Fry

Paleo Irish Lamb Soup

Week 2: Grocery List

Baking Supplies
			coconut milk	1 can	Paleo Coconut Curry Stir-Fry
			coconut milk	1/2 cup(s) full fat	Paleo Curried Shrimp and Spinach
			coconut milk	1/2 cup(s) full fat	Paleo Green Chicken Masala
			pine nuts	1/4 cup(s)	Paleo Minted Pesto Chicken Stir-Fry
		Oils
			coconut oil	1 1/2 tablespoon(s) or butter	Paleo Green Chicken Masala
			olive oil	1/4 cup(s)	Paleo Cilantro Pork Stir-Fry
			olive oil	1/4 cup(s)	Paleo Minted Pesto Chicken Stir-Fry
		Herbs & Spices
			bay leaf	1/4	Paleo Irish Lamb Soup
			black pepper	to taste	Paleo Chicken and Zucchini Hot Salad
			black pepper	to taste	Paleo Curried Shrimp and Spinach
			black pepper	to taste	Paleo Green Chicken Masala
			cardamom, ground	1/4 teaspoon(s)	Paleo Green Chicken Masala
			cinnamon	1/4 teaspoon(s)	Paleo Green Chicken Masala
			cloves, ground	1/8 teaspoon(s)	Paleo Green Chicken Masala
			curry powder	1 1/2 teaspoon(s)	Paleo Coconut Curry Stir-Fry
			curry powder	1 teaspoon(s)	Paleo Curried Shrimp and Spinach
			oregano	1/2 tablespoon(s)	Paleo Chicken and Zucchini Hot Salad
			salt and pepper	to taste	Paleo Irish Lamb Soup
			sea salt	to taste	Paleo Chicken and Zucchini Hot Salad
			sea salt	to taste	Paleo Curried Shrimp and Spinach
			sea salt	to taste	Paleo Green Chicken Masala
			thyme, dried	1/4 teaspoon(s)	Paleo Irish Lamb Soup
			Tumeric	3/4 teaspoon(s) may omitt if you don't	Paleo Green Chicken Masala
		Soups
			chicken stock	1/4 cup(s)	Paleo Curried Shrimp and Spinach
		Tomato Products
			tomato paste	1 teaspoon(s)	Paleo Curried Shrimp and Spinach
		Condiments
			ghee	1 1/3 tablespoon(s) or coconut oil	Paleo Cilantro Pork Stir-Fry
			ghee	2 tablespoon(s) or coconut oil	Paleo Coconut Curry Stir-Fry
			ghee	1 pound(s) or coconut oil	Paleo Curried Shrimp and Spinach
			ghee	1/2 tablespoon(s) or coconut oil	Paleo Irish Lamb Soup
			ghee	1 tablespoon(s) or coconut oil	Paleo Minted Pesto Chicken Stir-Fry
			mayonnaise	3 1/2 tablespoon(s) home made or olive	Paleo Chicken and Zucchini Hot Salad
		Cheeses
			Parmesan cheese	1/2 cup(s) optional	Paleo Minted Pesto Chicken Stir-Fry
		Poultry
			chicken breast, boneless	1 1/4 pound(s) cut into cubes	Paleo Chicken and Zucchini Hot Salad
			chicken breast, boneless	1 pound(s) cut into cubes	Paleo Coconut Curry Stir-Fry
			chicken breast, boneless	1 pound(s) cut into thin strips	Paleo Minted Pesto Chicken Stir-Fry
			chicken thigh, boneless, skinless	1 pound(s) cut into 1 inch pieces.	Paleo Green Chicken Masala
		Meat
			beef stock	2 cup(s)	Paleo Irish Lamb Soup
			lamb leg steak, lean	3/8 pound(s) cut into 1/2 inch thick	Paleo Irish Lamb Soup

			pork tenderloin, boneless	2/3 pound(s) thinly sliced	Paleo Cilantro Pork Stir-Fry
		Seafood
			shrimp	1 pound(s) peeled and deveined	Paleo Curried Shrimp and Spinach
		Fruits
			lemon juice	1 ounce(s) juice of two lemons	Paleo Chicken and Zucchini Hot Salad
			lemon juice	1/8 cup(s)	Paleo Green Chicken Masala
			lemon juice	1/2 tablespoon(s)	Paleo Irish Lamb Soup
			lime juice	2/3 tablespoon(s)	Paleo Cilantro Pork Stir-Fry
		Special Produce
			cilantro leaf	1 cup(s) fresh	Paleo Green Chicken Masala
			cilantro, fresh	2/3 cup(s) chopped	Paleo Cilantro Pork Stir-Fry
			garlic clove	1 minced very finely	Paleo Chicken and Zucchini Hot Salad
			garlic clove	2 2/3 finely chopped	Paleo Cilantro Pork Stir-Fry
			garlic clove	2 minced	Paleo Green Chicken Masala
			ginger root	2/3 teaspoon(s) finely chopped	Paleo Cilantro Pork Stir-Fry
			ginger root, grated	1 teaspoon(s)	Paleo Coconut Curry Stir-Fry
			mint leaves, fresh	2 cup(s)	Paleo Minted Pesto Chicken Stir-Fry
			mint, fresh	1/2 cup(s)	Paleo Green Chicken Masala
		Vegetables
			broccoli	2 cup(s) crowns cut into bite sized	Paleo Coconut Curry Stir-Fry
			carrot	1/2 medium sliced	Paleo Irish Lamb Soup
			jalapeno	1/2 chopped coursley	Paleo Green Chicken Masala
			mushroom	1 pound(s) any kind, quartered	Paleo Minted Pesto Chicken Stir-Fry
			onion	1/2 large chopped	Paleo Chicken and Zucchini Hot Salad
			onion	1 1/3 medium thinly sliced	Paleo Cilantro Pork Stir-Fry
			onion	1/2 medium chopped	Paleo Curried Shrimp and Spinach
			onion	1/2 medium finely chopped	Paleo Green Chicken Masala
			onion	1/2 medium coursely chopped	Paleo Irish Lamb Soup
			onion	1 medium sliced	Paleo Minted Pesto Chicken Stir-Fry
			Romaine lettuce head	1/2 washed and shredded	Paleo Chicken and Zucchini Hot Salad
			spinach	1 cup(s) shredded and tightly packed	Paleo Curried Shrimp and Spinach
			spinach bunch	1 fresh	Paleo Coconut Curry Stir-Fry
			zucchini	2 1/2 medium cut into cubes	Paleo Chicken and Zucchini Hot Salad