Here is this week's workout plan for advanced, intermediate and beginners, with a focus on your legs. Also included is a healthy pad Thai recipe and my healthy website of the week.

For this weekly workout, you will need a barbell or an object that resembles a barbell like a broomstick, PVC pipe or small tree branch. You will also need a plyometric box or something to jump on like stairs, a bench or a tree stump. As always, you will need some sort of a timer. Warning: Your legs will be mad at you tomorrow!


Advanced


This week you will be completing 10 rounds (for time) of the following:




20 overhead walking lunges (with a 45-pound barbell)

10 box jumps, about 24 inches

*An elite time for this workout is under eight minutes.


Intermediate


Complete 10 rounds (for time) of the following:




20 overhead walking lunges (light barbell or broomstick)

10 box jumps, about 18 inches

Beginner


Complete 10 rounds (for time) of the following:




12 overhead walking lunges (broomstick, PVC or small branch)

10 box jumps, about 10 inches

Note: If you cannot jump, try stepping up onto the object and then stepping down from the object as your substitute for jumps.


For a video showing proper overhead walking lunges and the proper form for box jumps, visit http://youtu.be/1Gml82ni1Xc.


RECIPE OF THE WEEK


This recipe is absolutely scrumptious and super healthy. If you know me, chances are you have heard me talk about this one. This is a Paleo –– no grains, no dairy, no sugar, no soy, no legumes –– version of pad Thai, which we all know is tasty but not friendly to our bodies. This is worth at least trying once because I am sure you will use it again!


This recipe is from TheClohtesMaketheGirl.com, which is also my recommended website to checkout.


Ingredients, per person




1 cup cooked spaghetti squash

1/2 cup snap peas, slivered

1/4 onion, sliced thin

Grilled chicken thigh or breast, diced (whatever amount you usually eat)

1 egg, scrambled with 1 teaspoon coconut aminos  (a soy sauce substitute)

Coconut oil

1 batch sunshine sauce, minus the water

Directions


1. Heat some coconut oil in a pan over medium-high heat (I use about 1 teaspoon). Saute the onion and snap peas until crisp-tender, but not too long! Then set aside.


2. Heat a little more coconut oil in the pan. Pour in the egg, and let it spread out into pancake. Cook until the egg is set and beginning to brown. Then flip to lightly brown the other side. Cut the egg into strips and set aside.


3. Heat a little more coconut oil in the pan. Add the spaghetti squash, snap peas/onions, egg and chicken. Stir fry until heated through.


4. Add the sunshine sauce and stir fry until everything is well-blended and hot.


Top with any or all of these:




Chopped cashews, almonds or sunflower seeds

Chopped scallions

Chopped cilantro

A squeeze of lime juice

Sunshine Sauce


Ingredients:




2 tablespoons Sunbutter

1 tablespoon lime juice

1/2 clove garlic, crushed

1/2 teaspoon chili-garlic paste

1 teaspoon coconut aminos

2 tablespoons coconut milk

2 tablespoons water, as needed

Pinch dried ginger

Directions:


1. Blend all ingredients except water in a food processor or blender. Add water slowly until the sauce reaches your desired thickness.


2. Eat.


Note: The organic Sunbutter contains ONLY roasted sunflowers seeds, so if you're very committed to avoiding added sugars, go for the organic. The "natural" and "crunchy" versions list dehydrated cane juice among the ingredients, which means it's got a little added sugar. I found several online sources for organic Sunbutter, if you want to be hard routine about it. Prices range from $5 to $9 per jar.


WEBSITE OF THE WEEK


As stated above, this week's website is TheClothesMaketheGirl.com. This website is run by a woman, Melissa Joulwan, who is an active, fit, healthy, funny, down-to-earth chick.


She also lives the Whole9 (last week's website, Whole9Life.com) lifestyle and does CrossFit as well. She keeps her blog updated with great –– and do I mean great! –– recipes that everyone can enjoy while having peace of mind knowing the food you're eating is making you healthier.


She also puts up inspirational posts about her daily experiences and all kinds of interesting things that are usually health and fitness related (with a few off-the-wall ones thrown in there). She is coming out with a recipe book around Christmas time that would be prefect for anyone trying to eat healthier.


Molly Suhadolnik is the co-owner of CrossFit Instinct and the director of Group Fitness and Wellness at Gold's Gym in Springfield, Ill. She is a Certified Personal Trainer, and Certified CrossFit Trainer. Contact Molly at Molly@TrainerMolly.com.


-- Be Healthy Springfield (Ill.)