Banana Cinnamon Oatmeal

Cook Time 5 minutes

Serves 1

Ingredients
1/2 cup dry oatmeal
1/2 medium banana
1 tsp honey
1 tbsp sliced almonds
1 tsp ground cinnamon

Preparation
Cook 1/2 cup of dried oatmeal according to package instructions.
While oatmeal is cooking, slice 1/2 of a medium banana.
Top cooked oatmeal with banana slices, 1 teaspoon of honey, 1 tablespoon of sliced almonds, and 1 teaspoon of ground cinnamon.
Stir and serve.

Nutrition Information

Calories 270

Protein 7g

Total Fat 6g 

Saturated Fat .5g

Carbohydrates 51g

Dietary Fiber 8g

Find this and more recipes like it at www.coreperformance.com/knowledge/recipes

Mid-Lower Traps SMR

Agility Ladder: Jump & Stick

Bacon and Egg English Muffin

Ingredients

1 slice cheddar cheese

1 whole wheat English muffin

2 slice Canadian bacon

2 large eggs

Preparation

Toast a whole wheat English muffin.

In a bowl the diameter of the muffin, break two eggs and whisk.

Place eggs in microwave for 1-2 minutes.

Place 2 slices of Canadian bacon and 1 slice on cheddar cheese on one half of the English muffin, and microwave for 30 seconds.

Place the microwaved eggs on the muffin and serve.

Nutrition

Calories: 470

Protein: 36g

Total Fat: 24g (Saturated Fat: 11g)

Carbohydrates: 28g

Dietary Fiber: 4g

Find this and other recipes like it at www.coreperformance.com/knowledge/recipes

Agility Ladder: Slalom

Dropstep Acceleration

Trainer Workout 7/12/10

After power and balance, the PCPC team tackled a fast-circuit of upper-and lower-body isolations. Check it out.


Circuit 1
6 Slideboard Push Up (place hands on slideboard, slide upper-body to floor and push up, pulling arms back together)
Inverted Bosu balance triangles 30s each leg
6 Dumbbell Push Press
Side Bridge with leg raise 30s hold each side

Circuit 2 (Upper-body Emphasis 8-10 each)
Bent Over Flys
Bicep Curls
Front Raises
Tricep Dips on Bench
Lateral Raises
30 second rest

Circuit 3 (Lower-body Emphasis 8-10 each)

Dumbbell Squats
Single Leg RDL
Lateral Walking Lunges
Single arm tightrope dumbbell carries

These are to be done in quick succession with 30s-1 minute of rest at the end of the circuit. 

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program.  Enjoy!

Hip Circles