Motivational Monday

"Today I will do what others won't so tomorrow I can do what others can't "

- Jerry Rice

Fitness Tip of the Week:

• Try a jump-rope challenge!  You'll burn around 26 calories per minute.  Complete the basic jump-rope for five minutes and then speed it up to twice where the rope passes under your feet before landing.  This takes patients and timing but is a great way to get in shape!

Beakfast Recipe of the Week:

• Sweet Potato, Black Bean and Egg White Breakfast Burrito
• 6 low carb whole wheat tortillas
• 3 medium sweet potatoes
• 1- 15 ounce black beans, rinsed and drained
• 1/4 teaspoon cumin
• 1/4 teaspoon chili powder
• Few dashes of red pepper flakes, if disired
• 8 large egg whites
• 1 avocado, diced
• 1/2 cup reduced fat shredded mexican or colby jack cheese
• 1/3 cup red enchilada sauce

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Sweet Southern Egg Salad
• 3 tablespoons nonfat plain yogurt 
• 3 tablespoons low-fat mayonnaise
• 3 teaspoons mustard
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 8 hard-boiled eggs 
• 1/2 cup thinly sliced celery 
• 1/4 cup chopped sweet gherkin pickles
• 3 tablespoons chopped sweet onion

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Sicilian Olive Chicken 
• 1 14-ounce can petite diced tomatoes with garlic and olive oil or other Italian-style seasoning
• 1 1/2 cups frozen chopped spinach, thawed
• 1/3 cup halved Sicilian or other green olives
• 1 tablespoon capers, rinsed
• 1/4 teaspoon crushed red pepper, or to taste
• 4 4-ounce chicken cutlets
• 1/4 teaspoon freshly ground pepper 
• 1 tablespoon extra-virgin olive oil

Visit This Link to View the Full Recipe                   

Exercise of the Week:

   Side Plank (3 sets of 25 seconds):

Stretch of the Week:

Back Thighs (15-30 second hold):