Motivational Monday

The Only Bad Workout is the one that Didn't Happen.

Fitness Tip of the Week:

• Turn your cheat day around!  Don't be too upset, it takes 3,500 calories to gain a pound of body fat.  The one off day doesn't result in a significant weight gain.  It's what you do the day after that counts!  Whittle those extra calories away by boosting your exercise rather then eating less.

Breakfast Smoothie Recipe of the Week:

• Trail Mix
• 1 scoop chocolate protein powder
• 1 banana
• 1 teaspoon cinnamon
• 1 teaspoon honey
• 1/4 cup low-fat plain yogurt
• 1/4 cup nonfat milk
• 10 almonds
• 1 tablespoon raisins
• 3 ice cubes

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Black Bean and Corn Salad
• 1 1/2 cups frozen corn kernels
• 1 avocado - peeled and diced
• 1 red bell pepper, chopped
• 2 tomatoes, chopped
• 6 green onions, thinly sliced
• 1/2 cup chopped fresh cilantro (optional)

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Honey Garlic Chicken with Rosemary
• 3 tablespoons butter
• 1 1/2 tablespoons garlic powder
• 2 teaspoons rosemary
• 1/2 cup honey
• 6 skinless chicken thighs

Visit This Link to View the Full Recipe

Exercise of the Week:

Wall Sit (3 sets for 20 seconds):

Stretch of the Week:

Cat-Dog Stretch (15 second hold):