Motivational Monday

"Do not wait; The time will never be 'just right.'  Start where you stand, and work with whatever tools you may have at your command, and better tools will be found as you go along."

-George Herbert

Fitness Tip of the Week:

• It is important to have a small snack after every workout!  Long or intense bouts of exercise tend to suppress the appetite.  Delaying when you eat slows down the recovery process.  Your body is most receptive to muscle repair within the hour after an exercise, so energy-restoring carbs and protein are great!  An example of some foods are a cheese stick, apple, yogurt or even a banana.

Breakfast Recipe of the Week:

• Oatmeal Pancakes
• 1 cup whole wheat flour
• 1 cup old-fashioned oats
• 1/4 cup toasted wheat germ
• 1/4 cup instant nonfat dry milk powder
• 1 tablespoon brown sugar
• 1 teaspoon baking soda
• 2 eggs
• 2 cups buttermilk
• 1/4 cup vegetable oil

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Shrimp and Grits
• 4 cups water
• Salt and pepper
• 1 cup stone-ground grits
• 3 tablespoons butter
• 2 cups shredded sharp cheddar cheese
• 1 pound shrimp, peeled and deveined
• 6 slices bacon, chopped
• 4 teaspoons lemon juice
• 2 tablespoons chopped parsley
• 1 cup thinly sliced scallions
• 1 large clove garlic, minced

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Dinner Recipe of the Week:

• Pan-Seared Tuna with Avocado, Soy, Ginger and Lime
• 2 big handfuls fresh cilantro leaves, finely chopped
• 1/2 jalapeno, sliced
• 1 teaspoon grated fresh ginger
• 1 garlic clove, grated
• 2 limes, juiced
• 2 tablespoons soy sauce
• Pinch sugar
• Sea salt and freshly ground black pepper
• 1/4 cup extra-virgin olive oil
• 1 (6-ounce) block sushi-quality tuna
• 1 ripe avocado, halved, peeled, pitted, and sliced

Visit This Link to View the Full Recipe

Exercise of the Week:

Sumo Squats (3 sets for 12 reps):

Stretch of the Week:

Piriformis Stretch (15-30 second hold):