Motivation Monday

“If you want something you've never had, you must be willing to do something you've never done.'” —Thomas Jefferson

Fitness Tip of the Week:

• Schedule exercise like it's an appointment and fine yourself in some way if you miss it. Make yourself a cancellation policy, where if you know you aren't going to be able to exercise one day because of prior engagements you have to make it up another day. Another thing you should do, is to fine yourself every day you don't go or make up a previously missed session. Make the fine something feasible, but noticeable; something around the range of $1-$5. Put that money into a fund that you give to a charity of your choice, or spend on more fitness materials. 

Breakfast Recipe of the Week:

• Iced Coffee Shake
• 0.75 Cup Unsweetened Almond Milk
• 1 Frozen Banana 
• 1 Scoop of Chocolate or Vanilla Protein Powder
• 1 Cup of Cold Brewed Coffee
• 2 Cups of Ice

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Healthy Chicken and Veggies
• 2 Medium Boneless, Skinless Chicken Breasts Cut Into 0.5 Inch Pieces
• 1 Cup of Broccoli Florets
• 1 Small Chopped Red Onion
• 1 Cup of Grape or Red Tomatoes
• 1 Medium Chopped Zucchini 
• 2 Cloves of Minced Garlic
• 1 Tablespoon of Italian Seasoning
• 1 Teaspoon of Salt
• 0.5 Teaspoon Black Pepper
• 0.5 Teaspoon Red Pepper Flakes
• 0.5 Teaspoon Paprika
• 2 Tablespoons of Olive Oil
• 2-4 Cups of Cooked Rice

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Creamy Avocado & Spinach Pasta
• 10oz Dry Spaghetti 
• 1 Clove Garlic 
• 1 Avocado
• 1 Cup Fresh Spinach 
• 0.5 Cup Pecans
• 0.25 Cup Basil
• 0.25 Cup Grated Parmesan Cheese
• 1 Tablespoon of Lemon Juice
• 1 Cup of Pasta Water
• 0.5 Teaspoon of Salt
• 0.5 Teaspoon of Pepper

Visit This Link to View the Full Recipe

Exercise of the Week:

Front Deltoid Raise (3 sets of 10 reps):

Stretch of the Week:

Prone Quad Stretch with Strap (3 sets of 30 second hold):