Motivational Monday

"Our greatest glory is not in never falling, but in rising every time we fall. "

- Confucius

Fitness Tip of the Week:

• Stay consistent with your workouts, speed is not the answer!  Follow an effective exercise regime.  Strength training 20 minutes a day, two days a week will help tone the body.  Interval training is an extremely time-efficient way to exercise.  60 minutes a day or more of cardio/aerobic exercises of low-to-moderate intensity physical activity such as walking or running is a great way to start a routine. 

Beakfast Recipe of the Week:

• Whole30 Breakfast Bowl
• 1 ripe medium banana 
• 2 eggs
• 1 teaspoon vanilla bean powder
• 1/4 green apple, sliced
• 1-2 tablespoons almond butter
• 1-2 tablespoons dried coconut flakes
• 1 teaspoon cinnamon
• Coconut oil, for cooking 

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Barbecue Portobello Quesadillas for Two
• 1/4 cup prepared barbecue sauce
• 1 and 1/2 teaspoons tomato paste
• 1 and 1/2 teaspoons cider vinager
• 1/2 chipotle chili in adobe sauce, minced or 1/2 teaspoon ground chipotle pepper
• 1 tablespoon canola oil, divided
• 1/2 pound portobello mushroom caps (about 1 and 1/2 medium), gills removed, diced
• 1/2 medium onion, finely diced
• 2 8-to-10 inch whole-wheat tortillas
• 6 tablespoons shredded monterey jack cheese

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Skillet Gnocchi with Chard & White Beans
• 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
• 1 16-ounce package shelf-stable gnocchi
• 1 medium yellow onion, thinly sliced
• 4 cloves garlic, minced
• 1/2 cup water
• 6 cups chopped chard leaves (about 1 small bunch) or spinach 
• 1 15-ounce can diced tomatoes with Italian seasonings
• 1 15-ounce can white beans, rinsed
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup finely shredded parmesan cheese

Visit This Link to View the Full Recipe                   

Exercise of the Week:

  Chair Dips (3 sets for 10 reps):

Stretch of the Week:

Glute Stretch (15-30 second hold):