I’m Baaaaaaack!

After a 2 week hiatus, Christoph Coaching is back in action!

I am going to start setting up the week a little differently. Each week, I will give a:

1. suggested yoga video
2. recovery routine
3. Nutrition Tip of the week
4. strength workout (2)-one at home workout and one at gym workout
5. and cardio workout (3)-one steady state, one interval, and one tempo (long interval)

Each Monday, I will post an overview post to help you prepare for the week!

Yoga Video of the Week 

Try this morning yoga routine to energize you on chilly mornings!

Recovery Routine

Try at least one lax ball exercise each day. You can also do these exercises with a tennis ball if the lax ball is a bit too much pressure!

Nutrition Tip of the Week
Prepare 1 meal for the week in advance. This is a great time of year for crock pot recipes!

Try these tips to make 1 dish healthy crockpot meals that you can set and forget in the morning, arriving home from work to the smell of a home cooked meal that will be ready in minutes!
Anatomy of a healthy crockpot dinner recipe
1. High quality protein: go for lean cuts of chicken, beef, or pork. Try vegetarian sources of protein such as beans
2. Colorful veggies and/or fruits: fruits and veggies add fiber, vitamins and minerals and flavor! Save some money by going for frozen veggies in the winter. They are often just as, if not more nutrient dense as fresh, since they are flash frozen on the fields from which they are picked, and by mixing them in soups or sauces, the flavor is vibrant and the texture isn’t an issue.
3. Whole grain or high fiber starchy veggie: add potatoes with skin, sweet potatoes, quionoa, millet, brown rice or whole grain pasta for b vitamins, iron and fiber!
4. Healthy fats and low sodium, low sugar sauces: If your recipe calls for a fat, go for a high quality olive oil or coconut oil. Be wary of recipes that call for condensed soup, ketchup, and bouillon cubes, as these can add a good amount of sugar and sodium. Spice up your recipe with herbs, spices and low sodium broth or stock!

Chicken Dish: Lemon Chicken and Veggies

1 1/2 pounds potatoes, cut into chunks (sweet or white, or butternut squash also works!)

1 small onion, wedged

1 Tablespoon quick cooking tapioca

1/2 teaspoon salt

3 pounds chicken breasts

1/4 teaspoon black pepper

Salt to taste

1 teaspoon dried oregano

¼ cup lemon juice

(optional: Tbsp. honey)

3 Tablespoons Dijon mustard (or honey mustard)

1lb bag frozen veggies (beans, peas, carrots, corn)


Cooking Directions

In a 4-6 quart slow cooker layer the potatoes and onions. Sprinkle with the tapioca and top with chicken. Season chicken with salt, pepper and half teaspoon of oregano. Cover with bag of frozen veggies. In a small bowl whisk together the lemon, Dijon, and half teaspoon of oregano. Pour over chicken and potatoes. Cover and cook on low 6-7 hours or on high for 3-4 hours.


Strength Workouts

1. At Home Body weight workout: Do a brief dynamic warmup, followed by 10-15 rounds of: 5 pushups, 10 squats, 15 bicycles each leg, 20 second plank or handstand hold
Cool down with some lax ball exercises

2. dumbbell partner workout (performed Thursday at noon at HCC)
5-10 minute warmup on bike, followed by 4-5 rounds of:
1 partner bikes while other performs 5 push press, 5 thruster, 5 push up, 5 burpee, 5 low row, 5 reverse fly, 5 bicycles, 5 baskets, 5 man makers, 1 turkish get up each side (switch partner while other bikes)
Cool down with some lax ball exercises

If you do this workout on your own, you can bike for 3 minutes followed by the exercises for 5 rounds!

Cardio Workouts

1. 30 minutes steady state run (try to get outside for this one!) plus morning yoga routine

2. Interval workout (performed on bike Monday at noon spin class): 10 minute warmup followed by 5 rounds of 20 sec hard/20 easy/30 hard/20 easy/40 hard/20 easy/50 hard/20 easy/60 hard/20 easy/2 minutes standing moderate hill/1 minute rest. Cool down 10 minutes. Stretch at the end!

3. 5 minute warmup. 2 by 20 minute intervals with 5 minutes rest between. Increase pace every 4 minutes, starting easy and getting a bit quicker until the last 4 minutes feel hard. Try getting in the yoga routine today!

Week of 10/24

SPIN! 10 minute warmup, 5 rounds of 3 minute hill followed by 5 by 30 sec sprint/30 sec easy, 10 minute cooldown

10 minutes on machine of choice.
Grassy hill sprints: 25 minutes of: sprint up hill, run down hill (or run up and down stairs 3 times), 15 pushups with side plank, 15 squats, 15 burpees with perfect form, 15 bicycles each leg, 15 mountain climbers each leg. Stretch

Warm up 5-10 minutes on cardio machine of choice
10 minutes of
even minutes: reverse fly
odd minutes burpees
rest 1 minute
10 minutes of
even minutes: squat to press
odd minutes: Russian twists
rest 1 minute
10 minutes of
even minutes: kettlebell swing
odd minutes lunge with twist
10 minute warmup on treadmill or bike. 20 minutes of as many rounds as possible: 5 pullups or low rows, 10 pushups, 15 squats, 20 bicycles each leg, 25 kettlebell swings. Stretch

If it is nice out, get out for a 45 minute run or walk. If it is gloomy, work out on a machine:
5 minute warmup, 5 minutes hard/1 minute easy/4 minutes harder/1 minute easy/3 minutes harder/1 minute easy/2 minutes harder/1 minute easy/1 minute harder/1 minute easy/5×30 seconds hardest/1 minute easy, 5 minute cooldown

Week of October 17

For the next few weeks, we will work on incorporating some mobility using lacrosse balls in to our routines!

Monday Spin
Spin 50 minutes with 2 sets of 10 rounds of 40 hard/20 easy, 2 sets of 10 rounds of 20 hard/20 easy

Tuesday Tabata

10 minute warmup. 5 Rounds of Tabata: Run or bike; push presses or thrusters; low row/high row; lunges; run or bike

Wednesday Cardio

Go easy for 30-45 minutes with 10 rounds of 30 second sprints incorporated randomly between minutes 5-30!

Thursday Metcon

Kettlebell Routine: warmup 5-10 minutes cardio, followed by 3 rounds of 100 jump rope, 5 pushup, 10 squat, 15 seal jumps each side, 20 high knees/but kicks, 15 jumping jacks, 10 cossack squats, 5 downward dog with knee to nose each side; 5 Rounds of 25 kettlebell swing, 20 squat high pulls, 15 rows each side, 10 push press each side, 5 burpees. Cool down and work with lacrosse balls for mobility.

Friday Freestyle

Enjoy nature today! Go for a walk or run on your lunch break and enjoy this gorgeous time of year!

Week of October 3

10 minute warmup
10 minutes hill intervals
5 rounds of 1 min hard/1 east/45 sec hard/45 sec easy/30 sec hard/30 sec easy/15 sec hard/15 sec easy (standing, seated hill, 90 rpm, 100 rpm, standing)
10 minute cooldown


10 minute warmup

10 minutes of
even minutes: reverse fly
odd minutes: run

rest 1 minute

10 minutes of
even minutes: squat to press
odd minutes: run

rest 1 minute

10 minutes of
even minutes: manmakers
odd minutes: run
Cool down 5 minutes and stretch!


Cardio intervals:
10 minute warmup
10 by 20 seconds hard, 1:40 steady pace
5 minute cooldown

10 minute warmup on bike or run
Set of 20 each:

3 rounds of
Overhead press
High row

Run or bike 3 minutes

3 rounds of
Lateral raise
Squat with weight

run or bike 3 minutes

3 rounds of
Lunge with twist
Pushups or chest press

Turkish Getups to finish off!


Easy 30-45 minute run or cardio on machine!

Nutrition! Try a fall favorite makeover with these healthy recipes!
Healthier Options for Apple Crisp & Squash Soup

Workouts Week of 9/26

Here Comes the fall weather!  I hope everyone had a wonderful weekend and got tot enjoy the outdoors a bit!  We have a fun lineup of workouts this week, complete with baskets of apples to take home as prizes on Thursday!


Monday Spin

10 minute warmup, 5 by 5 minute progessions with 2 minutes rest, 5 minute cooldown

Tuesday Tabata

10 minute warmup. 5 Rounds of Tabata: Manmakers, pullups, pushups, v-ups or sit ups, thrusters

Wednesday Cardio

Go easy for 30-45 minutes. Increase pace every 5 minutes so the last 5 minutes are a hard push.

Thursday Metcon

Warm up 10 minutes. 5 apples. 1 Apple in your basket for each round: sprint up to sign at top of campus. Do 20 push-ups. Run half way down, do 20 squats. Run all the way down. Do 20 kettlebell swings and 5 burpees  and get 1 Apple in your basket. Repeat 5 times. Once your basket is full of apples, your “cash out” is to hold them over head and do max squats

Friday Freestyle

Enjoy nature today!  Go for a walk or run on your lunch break and enjoy this gorgeous time of year!



Know your sweeteners! Check out these different types of nutritive and non-nutritive sweeteners to help you decide which you want to keep in your life!


Workouts Week of 9/19

Monday Spinning
10 minute warmup and drills, 10 by 0:40 hard/0:20 easy, 10 by 0:30 hard/0:30 easy, 10 by 0:20 hard/0:20 easy

Tuesday Tabata
Warm up 10 minutes. Go moderate weight today 1. Thrusters 2. Russian twists 3. Push-ups 4. Run hills, 5. Run flat (speed)

Wednesday Cardio
Warm up 10 minutes and do 10 by 30 seconds max effort/1:30 moderate jog. Cool down 10 minutes

Thursday Bootcamp
Warm up 10 minutes. Run up and down stairs. 1 turkish get up each side, 5 burpees, 5 kb swings, 5 row each side, 5 1 arm thruster each side, 5 v ups. Repeat with 2 sets of stairs/6 of each….keep going for 40 minutes. 10 minute cool down. Take this one sloooow and steady!

Friday Freestyle
Hike or run on your own!

Nutrition Challenge: Rather than eating pre-made high sugar salad dressings, try making your own!

Workouts week of 9/12

Spinning Monday

10 minute warmup and drills, 6 rounds of 2:30 hard/:30 easy, 1:30 hard/:30 easy, :30 hard/:30 easy, 10 minute cooldown

Tabata Tuesday

Warm up 10 minutes and go light and quick today for 8 rounds of 20 seconds on/10 seconds off of each: 1. Burpees 2. Air squats 3. Pushups 4. Lunges 5. Reverse flys

Cardio Wednesday

Go easy for 30-45 minutes. Tomorrow is a testing day!

Metcon Thursday

Warm up 10 minutes. Then run a mile for time. Rest 5 minutes. 50 kb swings for time. Rest 1 minute. 50 push-ups for time. Rest 1 minute. 50 sit-ups for time. Rest 1 minute. 50 thrusters for time. Cool down 5 minutes. Practice Turkish getups.

Freestyle Friday

Run or hike in woods!

Nutrition: No sugar challenge week 2. See if you can add a little extra challenge this week!