Low Carb Chicken and Avocado Salad

Lunch for today! Fats and protein. Chicken, avacado, and some salad! #GYM #FITNESS #fatloss #fitfoodie #paleo #video #gymvideo #ocr #spartanteam #spartanrace #training #deadlift #muscle #strength #fitfam #gymlife #fitspo #fitnessmotivation #instafit #WOD #workout #getfit #healthylifestyle #cardio #active #instagood #protein

A photo posted by @superfoodandfitness on Mar 16, 2015 at 2:54am PDT

Great zero carb salad for those rest days when I don't need extra calories from carbohydrates! Just a bed of mixed leaf salad and carrot. Then I also add some avocado to get some healthy fats. Then I top it off with some sliced chicken breast of course!

13g fat
28g Protein
5g Carbohydrates

Around 300 - 350 cal in total.

Enjoy!

Training Back Muscles

Wanted to share this little video I made earlier. Just movements to develop Back muscles.

Some back training from today! 5x10 strict pull ups 5x15 lat pulls 5x5 bent over rows 5x10 lat machine pull downs! Enjoy! #GYM #FITNESS #fatloss #fitfoodie #paleo #video #gymvideo #ocr #spartanteam #spartanrace #training #deadlift #muscle #strength #fitfam #gymlife #fitspo #fitnessmotivation #instafit #WOD #workout #getfit #healthylifestyle #cardio #active #instagood #crossfit

A video posted by @superfoodandfitness on Mar 15, 2015 at 3:30pm PDT

The routine is simple:

5x10 strict pull ups
5x15 lat pulls 
5x5 bent over rows
5x10 lat machine pull downs! 
Enjoy!

When performing bent over rows, just make sure to keep your back straight and use a manageable weight. Pull all the way to your chest to make sure you are getting a proper contraction of the back muscles, then allow them to stretch on the down position.

Quick Little Pancake Video

Just wanted to share a little video of the finished pancake from yesterday!

Rasberry Banana Protein Pancakes

These are some damn good pancakes.

To make these, Just grab the following ingredients:

1 banana

1 Cup Oats

3 Whole eggs, 3 whites

A splash of almond milk

Just throw all the ingredients into a food processor, or use a hand blender to mix the ingredients together until smooth.

Heat a pan with some oil, we use coconut oil but you can use whatever you like. They'll only take a minute to cook. Then just cook as you would any pancake! We added some zero fat greek yoghurt and rasberries, and it's really good!

Enjoy!