Deck of Cards ♠ Workout

Hi friends! I have a fool proof way to squeeze in a work-out without any excuses.

This workout was passed along to me by an avid cross-fitter. She saw the idea on a episode of Biggest loser, so I decided to take the idea and run with it.


I took a standard deck of cards that I had in the house and By suit I assigned a workout to them, the number on the card represents how many reps I will do for that exercise.
Aces: 60 seconds rest
Hearts: Crunches
Spades: Push-ups
Diamonds: Lunges
Clubs: Squats
Jokers:

•  Card 1: 5 burpee's with a Tuck Jump.
•  Card 2: 10 Squat Jumps

King; Climbers x10
Queen: Mountain 
Jacks: Jumping Jacks x10
Wild cards: I had two of these .

• Card 1: Flutter Kicks x10
• Card 2: 30 sec Jump Rope

Pull 10 random cards and set them on a flat surface. When you complete on exercise turn the card over and move on to the next. Rest after you completed exercise #10 for 1 minute. Then repeat the entire circuit.

 

Go for a minimum of 2 Rounds.

Caramel Casein Pudding

Do you ever feel in the need for something filling at night that won't derail your health efforts? I know this feeling over comes me, especially after an intense work-out. The hunger monster was calling my name the other day and I decided to make a  protein packed pudding that would shut my stomach up.

Casein: is a protein found in milk and is used as a binding agent. This protein is slow-digesting and can help with muscle breakdown while you sleep. If you don't have any milk allergies, this is a great source of protein first thing in the morning or right before bed. The slow digestion helps curb the feeling of hunger.

You'll Need:
1 scoop Casein Powder (I use Gold Standard)
1/2 Cup Almond or Soy Milk
1/4 tsp of Caramel Extract
1tbs Nut Butter of Choice (For this recipe I used cashew...drool)
1 tbsp Unsweetened Carob Chips
8 Bunny Graham (Or any cookie for crunch)

In a bowl Mix the Casein, milk, and extract together. Then in a separate container add the nut butter and carob chips (or you can substitute for dark chocolate chips) in the microwave for 15-30 seconds. Mix all ingredients together with a fork, until you get a pudding consistency. Put the ingredients in the fridge for 15 minutes. When you are ready to eat it top the pudding with your favorite crunchers.
Enjoy!