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Monday, December 17, 2018

Motivational Monday

“ Success is most often achieved by those who don't know that failure is inevitable.” – Coco Chanel.



Fitness Tip of the Week:
  • It's recommended you drink half your body weight in ounces of water every day, but you need to increase that number when you work out. Properly hydrating gives muscles the best environment to improve. So don't be surprised if a water bottle becomes your new favorite accessory.
Smoothie Recipe of the Week:


Vitamin C Boosting Tropical Green Smoothie

  • 1 cup dark baby greens spinach, kale
  • 1/2 cup pineapple chunks
  • 1/2 cup mango chunks
  • 1 kiwi
  • 1 tablespoon chia seeds reserve some for garnish if desired
  • 2 tablespoons rolled oats optional
  • 1/2 cup water
  • 1/2 cup ice
  • 1 teaspoon coconut flakes
Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

Sofrita Bowl


  • 1/2 pound firm tofu
  • 1/3 package taco seasoning mix
  • 1/4 cup salsa
  • package pre-cooked frozen brown rice from Trader Joe's
  • 1 cup kale or chopped romaine
  • 1/2 tomato, chopped
  • 1/3 avocado, cubed
  • 1/2 lime (optional)
  • 1/4 cup cilantro (optional)
  • 1/2 cup black beans (optional)
  • Hot sauce (optional)



Visit This Link to View the Full Recipe


Dinner Recipe of the Week:

Healthy Sweet and Sour Chicken

  • 3-4 boneless skinless chicken breasts, pounded to 1/2 inch thickness and chopped into 1 inch pieces
  • 1/3 cup corn starch
  • 2 tablespoons oil
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 1/2 white or yellow onion, chopped
  • Sauce

    • 3/4 cup sugar
    • 1/2 cup apple cider vinegar (may sub white vinegar)
    • 2 tablespoons soy sauce
    • 1 teaspoon garlic powder
    • 1/2 teaspoon onion salt*
    • 1/4 cup ketchup
    • 1 tablespoon corn starch
    • 2 tablespoons cold water



            Visit This Link to View the Full Recipe
                           

            Stretch of the Week:
            Wrist Circles (3 sets of 30 seconds):

            Exercise of the Week:

               Spiderman Push Ups (3 sets of 10 repetitions):

            Monday, December 10, 2018

            Motivational Monday

            "The way to get started is to quit talking and begin doing" 

            -- Walt Disney



            Fitness Tip of the Week:
            • Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes, but may prevent distracting hunger pangs. If your workout is longer than 60 minutes, you may benefit by including a carbohydrate-rich food or beverage during the workout.
            Smoothie Recipe of the Week:


            Healthy Peach Smoothie

            • 16 oz frozen peach slices
            • 1 fresh peach, pit removed
            • 1 cup plain 0% greek yogurt
            • 1 cup milk 
            • 1/4 teaspoon cinnamon
            • 1/4 cup rolled oats
            • 4 tablespoons pure maple syrup
            Visit This Link to View the Full Recipe

            Lunch Recipe of the Week:

            The Easiest Chopped Chickpea Greek Salad

            • 1 (15 oz) can of chickpeas, rinsed and drained
            • 1 red bell pepper, chopped
            • 1 yellow bell pepper, chopped
            • 1 green bell pepper, chopped
            • 1/2 small red onion, chopped
            • 15 grape tomatoes, halved (about 1 cup)
            • 1/3 cup pitted kalamata olives
            • 1 medium cucumber, sliced and quartered
            • 4 oz feta cheese, crumbled or cut into 1/2 inch cubes
            • For the dressing:
            • 1 tablespon olive oil
            • 2 tablespoons freshly squeezed lemon juice
            • 2 cloves garlic, minced
            • 1 teaspoon dried oregano
            • freshly ground salt and pepper, to taste


            Visit This Link to View the Full Recipe


            Dinner Recipe of the Week:

            Sheet Pan Greek Chicken

            • 3 chicken breasts, diced
            • 1 red pepper, diced
            • 1 yellow pepper, diced
            • 1 zucchini, thickly sliced
            • 1 red onion, thickly sliced
            • 2 tbsp olive oil
            • 2 tbsp lemon juice
            • 4 cloves garlic minced
            • 1 tbsp oregano
            • 1 tsp salt
            • 1/2 tsp pepper
            • 1/4 cup feta cheese, crumbled (leave out for Whole 30)

                      Visit This Link to View the Full Recipe
                                     

                      Stretch of the Week:
                      Arm Circles (3 sets of 30 seconds):

                      Exercise of the Week:

                         Bent Over Row Press (3 sets of 10 repetitions):

                      Monday, December 3, 2018

                      Motivational Monday

                      "Start where you are. Use what you have. Do what you can." 

                      -- Arthur Ashe


                      Fitness Tip of the Week:
                      • Before starting any exercise program, talk to your doctor to find out what activities are right for you. It's important to start slowly, and build gradually. Doing too much, too soon can result in injury. Even a five-to-ten minute walk is a good starting place, and you can build from there. Motivate yourself with goals.
                      Smoothie Recipe of the Week:


                      So-Healthy Smoothie

                      • 1 cup fat-free milk
                      • 1/4 cup orange juice
                      • 2 tablespoons vanilla yogurt
                      • 1 tablespoon honey
                      • 1 small banana, sliced and frozen
                      • 2/3 cup frozen blueberries
                      • 1/2 cup chopped peeled mango, frozen
                      • 1-1/4 cups frozen unsweetened sliced peaches
                      Visit This Link to View the Full Recipe

                      Lunch Recipe of the Week:

                      Tabbouleh with Chicken and Red Pepper

                      • 1/2 cup uncooked bulgur
                      • 1/2 cup boiling water
                      • 1 1/2 cups diced plum tomato
                      • 3/4 cup shredded cooked chicken breast
                      • 3/4 cup minced fresh flat-leaf parsley
                      • 1/2 cup finely chopped red bell pepper
                      • 1/2 cup diced English cucumber
                      • 1/4 cup minced fresh mint
                      • 1 1/2 tablespoons fresh lemon juice
                      • 1 tablespoon extra-virgin olive oil
                      • 1/2 teaspoon salt
                      • 1/4 teaspoon freshly ground black pepper

                      Visit This Link to View the Full Recipe


                      Dinner Recipe of the Week:

                      Vegetarian Pot Pie

                      • 1 tablespoon unsalted butter
                      • 2 small heads fennel, finely chopped (about 3 cups)
                      • 1/2 medium yellow onion, finely chopped
                      • 2 medium carrots, peeled and finely chopped (about 2/3 cup)
                      • 12 ounces white button mushrooms, sliced (about 5 cups)
                      • 1 small russet potato, peeled and diced small (about 2 1/2 cups)
                      • 1/4 cup all-purpose flour
                      • 1 cup low-sodium mushroom broth
                      • 1 cup whole milk
                      • 1 cup frozen baby green peas
                      • 1/4 cup thinly sliced fresh chives
                      • 1/4 cup parsley
                      • 1 tablespoon white vinegar
                      • 1 large egg yolk
                      • 7 ounces store-bought puff pastry or pie dough, defrosted if frozen

                                Visit This Link to View the Full Recipe
                                               

                                Stretch of the Week:
                                Hip Flexor Stretch (3 sets of 30 seconds):
                                Exercise of the Week:

                                   Around The Worlds (3 sets of 10 repetitions):

                                Monday, November 26, 2018

                                Motivational Monday

                                "Hard work beats talent when talent doesn’t work hard."
                                - Tim Notke



                                Fitness Tip of the Week:
                                • In training, it's imperative that we break out of these ruts. We have to try new movements or try different ways of doing the same old movements. Variety is not only the spice of life; it's the main ingredient of bodybuilding and strength training success.
                                Smoothie Recipe of the Week:

                                Creamsicle Smoothie Recipe
                                • 1 cup strawberries
                                • 1 cup fresh orange juice
                                • 2 bananas
                                • 1 cup vanilla yogurt
                                Visit This Link to View the Full Recipe


                                Lunch Recipe of the Week:

                                Asian Wrap

                                • 4 large tortillas
                                • Several handfuls of spinach leaves - about 8 per wrap
                                • 1 cucumber, cut into long thin slices - 2 per wrap
                                • 2-3 mixed (mild) peppers - about 6 slices per wrap
                                • Fresh parsley sprigs, optional
                                • Tofu or other choice of protein, optional
                                • Sprinkle of hemp seeds, optional
                                • Spinach Hummus (makes about 1 ½ cups)
                                  • 1 (15-ounce) can chickpeas, drained and rinsed
                                  • ¼ cup vegetable broth (or water)
                                  • 3 tablespoons fresh lemon juice
                                  • 2 tablespoons tahini
                                  • 1 garlic clove
                                  • ½ teaspoon sea salt
                                  • ¼ cup fresh parsley
                                  • ⅛ teaspoon cumin
                                  • ⅛ teaspoon smoked paprika
                                  • Freshly ground black pepper, to taste
                                  • 1½ cups packed fresh spinach

                                Visit This Link to View the Full Recipe


                                Dinner Recipe of the Week:

                                Skinny Slow Cooker Kungpao Chicken

                                • ¼ tsp black pepper
                                • ⅛ tsp salt
                                • 1 - 1¼ lbs boneless, skinless chicken breasts (about 2-3 pieces), cut into bite-sized chunks
                                • 3-4 tablespoons olive oil
                                • **4 - 6 dried red chili peppers (to taste) found in Asian supermarkets or the International section of a large chain grocery store - see NOTE
                                • ⅔ cup roasted cashews (or roasted peanuts)
                                • 1 red bell pepper, chopped into bite-sized pieces
                                • 1 medium zucchini, chopped into halves
                                • Sauce (Feel free to double the sauce if you like more sauce)
                                  • ½ cup low-sodium soy sauce
                                  • ½ cup water
                                  • 3 Tablespoons honey
                                  • 2 Tablespoons hoisin sauce
                                  • 3 garlic cloves, minced
                                  • 1 tsp grated fresh ginger
                                  • ¼ - ½ teaspoon dried red pepper chili flakes
                                  Cornstarch slurry
                                  • 2 Tablespoons cornstarch or arrowroot powder
                                  • 2-3 Tablespoons water (plus more as needed to thin out consistency of sauce)
                                          Visit This Link to View the Full Recipe
                                                         

                                          Stretch of the Week:
                                          Open Arm Chest Stretch (3 sets of 30 seconds):


                                          Exercise of the Week:

                                             Chest Press Punch-up (3 sets of 10 repetitions):