JL's Bod Squad http://www.jlbodsquad.com Thu, 09 May 2013 05:18:46 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 JL’s Bod Squad “HIP HOP” @ LuLuLemon….. http://www.jlbodsquad.com/2013/04/28/jls-bod-squad-hip-hop-lululemon/ http://www.jlbodsquad.com/2013/04/28/jls-bod-squad-hip-hop-lululemon/#comments Sat, 27 Apr 2013 17:51:14 +0000 Wendee McClellan http://www.jlbodsquad.com/?p=217 IMG_2095 IMG_2092

]]> http://www.jlbodsquad.com/2013/04/28/jls-bod-squad-hip-hop-lululemon/feed/ 0 Fresh Start 2 Fitness: Trying Out Challenging Moves – KUTV.com http://www.jlbodsquad.com/2013/04/27/fresh-start-2-fitness-trying-out-challenging-moves-kutv-com/ http://www.jlbodsquad.com/2013/04/27/fresh-start-2-fitness-trying-out-challenging-moves-kutv-com/#comments Sat, 27 Apr 2013 05:57:10 +0000 Ellen Donovan http://www.jlbodsquad.com/?p=201 Fresh Start 2 Fitness: Trying Out Challenging Moves – KUTV.com.

]]> http://www.jlbodsquad.com/2013/04/27/fresh-start-2-fitness-trying-out-challenging-moves-kutv-com/feed/ 0 FitBod Blast #6 http://www.jlbodsquad.com/2013/04/24/fitbod-blast-6/ http://www.jlbodsquad.com/2013/04/24/fitbod-blast-6/#comments Tue, 23 Apr 2013 20:03:15 +0000 Wendee McClellan http://www.jlbodsquad.com/?p=154 Dive Bombers (8reps/2x)

Burpees (10 reps/2x)
Toe Touch Crunches (15reps/2x)
Crap Dips alt. Legs (16/2x)
Plank Tucks in to Tuck Jumps (10 of ea./2x)
Reverse Lunge Shoulder Press Quick (8′s/26rep/2x)
]]> http://www.jlbodsquad.com/2013/04/24/fitbod-blast-6/feed/ 0 FitBod Blast #5 http://www.jlbodsquad.com/2013/04/24/fitbod-blast-5/ http://www.jlbodsquad.com/2013/04/24/fitbod-blast-5/#comments Tue, 23 Apr 2013 19:58:14 +0000 Wendee McClellan http://www.jlbodsquad.com/?p=150
*Suggested Weight Only
*Can be done @ Gym, Home, etc.
Plank Climb (2) Feet (4) Crosses (4 cycles/2x)
Jump Switch Lunges Arms Up (24 reps/2x)
Corkscrew and Upper and Lower Abs pulse in 3, out 1 (10 of ea./2x)
Plank Side to Side Hops (12ea./2x)
Bent Over Rows (20′s/12/2x)
Leg Lifts Straddled Back Against Wall (15/2x)
]]> http://www.jlbodsquad.com/2013/04/24/fitbod-blast-5/feed/ 0 FitBod Blast #4 http://www.jlbodsquad.com/2013/04/24/fitbod-blast-4/ http://www.jlbodsquad.com/2013/04/24/fitbod-blast-4/#comments Tue, 23 Apr 2013 19:50:48 +0000 Wendee McClellan http://www.jlbodsquad.com/?p=142 Biceps in Plie (15′s/12-15 reps/2x)

Donkey Kicks Bench (15ea. way/2x)
Jack’s w/ Dumbbell’s (10′s/40/2x)
Jump Switch (3-2-1 back knee) Lunge to Knee Tuck (10lb dumbbell’s/6sets/2x)
Semi-Burpees, no jump, to db Front Raise (8lb dumbbell’s, 10 reps/2x)
Mt. Climber’s hand in Diamond (15 ea. 2x)
]]> http://www.jlbodsquad.com/2013/04/24/fitbod-blast-4/feed/ 0 FitBod Blast #3 http://www.jlbodsquad.com/2013/04/24/fitbod-blast-3/ http://www.jlbodsquad.com/2013/04/24/fitbod-blast-3/#comments Tue, 23 Apr 2013 19:47:17 +0000 Wendee McClellan http://www.jlbodsquad.com/?p=138 *Suggested Weight Only
*Can be done @ Gym, Home, etc.
Chest Fly (10lb. 15 reps/2x)
Cross Lunge Bench (10 ea. way, 10 knee slams/2x)
Med Ball Sit-Up Toss, Legs @ Tabletop (10lb ball, 15 reps/2x)
Slide Timed (1min./2x)
Knees to Chest Slide (15reps/2x)
Hamstring (crab or flat) Slide (20 reps/2x)
]]> http://www.jlbodsquad.com/2013/04/24/fitbod-blast-3/feed/ 0 Buttermilk and Blueberry Pancakes http://www.jlbodsquad.com/2013/04/20/buttermilk-and-blueberry-pancakes/ http://www.jlbodsquad.com/2013/04/20/buttermilk-and-blueberry-pancakes/#comments Fri, 19 Apr 2013 20:42:08 +0000 Wendee McClellan http://www.jlbodsquad.com/?p=129

Buttermilk and Blueberry Pancakes

Perfect for brunch, these moist, light pancakes are filling, not fattening! Adding oatmeal to the batter is a delicious way to add fiber to your morning meal.

Ingredients
Prep:  15min |Cook: 35min |Total: 50min

Directions

  1. In a bowl, combine the oats, flour, sugar, baking powder, baking soda, and salt.
  2. In a separate bowl, combine the buttermilk, egg, egg white, butter, and lemon peel. Pour the buttermilk mixture into the oat mixture, stirring until just moistened. Gently fold in the blueberries with a rubber spatula. Refrigerate for 30 minutes.
  3. Preheat the oven to 250ºF. Coat a large nonstick skillet with cooking spray and heat over medium heat. Spoon four 1/4 cupfuls of batter into the skillet and cook until the tops begin to bubble slightly, about 2 1/2 to 3 minutes. Turn the pancakes and cook 2 1/2 to 3 minutes longer, or until golden and cooked through. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining batter. Divide the maple syrup over the pancakes.

CALORIES 129.7 CAL
FAT 2.4 G
SATURATED FAT 21 MG
SODIUM 100.7 MG
CARBOHYDRATES 24.6 G
TOTAL SUGARS 13.7 G
DIETARY FIBER 13.7 G
PROTEIN 3.6 G

]]> http://www.jlbodsquad.com/2013/04/20/buttermilk-and-blueberry-pancakes/feed/ 0 FitBod Blast #2 http://www.jlbodsquad.com/2013/04/20/fitbod-blast-2/ http://www.jlbodsquad.com/2013/04/20/fitbod-blast-2/#comments Fri, 19 Apr 2013 20:36:26 +0000 Wendee McClellan http://www.jlbodsquad.com/?p=120 FitBod Blast #2
*Suggested Weight Only
*Can be done @ Gym, Home, etc.
Biceps on a ball (8lb. dumbbell’s, 12 curls, 10 twists ea. way/2x)
Plie, Pulses and Jumps (8lb. dumbbell’s, 8(4)(2) singles, 8(4)(2) pulses, 8(4)(2), jumps
1/2 Pike Ups (15/2x)
Pull-Ups Machine (90lb,10 reps/2x)
Single Leg Squat and Deadlift (15lb. dumbbell’s, 10 ea./2x)
Triceps dips w/ball (15 reps/2x)
]]> http://www.jlbodsquad.com/2013/04/20/fitbod-blast-2/feed/ 0 FitBod Blast #1 http://www.jlbodsquad.com/2013/04/20/fitbod-blast-1/ http://www.jlbodsquad.com/2013/04/20/fitbod-blast-1/#comments Fri, 19 Apr 2013 20:18:53 +0000 Wendee McClellan http://www.jlbodsquad.com/?p=106

FitBod Blast #1

*Suggested Weight Only
*Can be done @ Gym, Home, etc.
 
Push-up walks (10 total/2x)
Mt. Climber’s (20 ea. leg/2x)
Squat Jumps, Squat Pulses (8lb. to 10lb dumbbell’s, 10 of ea. repeat/2x)
Jump Switch Lunges and Lateral Hops (5lb db’s ,jump switch each leg, and lateral hop each way–8 cycles of this/2x)
Chest Fly Crunch (8lb. dumbbell’s, 15 of ea./2x)
Suicide Lunges (5 lb db’s, 15 of ea. way AKA 30 reps total/2x)
]]> http://www.jlbodsquad.com/2013/04/20/fitbod-blast-1/feed/ 0 Breakfast Burrito http://www.jlbodsquad.com/2013/04/20/breakfast-burrito/ http://www.jlbodsquad.com/2013/04/20/breakfast-burrito/#comments Fri, 19 Apr 2013 20:12:58 +0000 Wendee McClellan http://www.jlbodsquad.com/?p=99 Breakfast Burrito
Using egg whites to replace whole eggs in a recipe is a great way to cut fat and cholesterol. It will also increase the volume of food your kids get to eat.
Ingredients
  • Vegetable cooking spray
  • 2 egg whites
  • 2 whole wheat tortillas
  • 1/4 cup fat-free cheese
  • 1/4 cup rinsed canned beans (such as pinto beans or black beans)
  • Salsa (to taste)
Directions
  1. Spray vegetable cooking spray into a frying pan.
  2. Scramble the egg whites in the pan and cook to the desired degree of doneness.
  3. Place the cooked eggs on the tortillas.
  4. Sprinkle the cheese over the eggs.
  5. Place the beans over the cheese and eggs.
  6. Roll each tortilla into a wrap.
  7. Microwave for 30 seconds.
  8. Spoon salsa on top.
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