Motivational Monday

"Don't let the fear of losing be greater than the excitement of winning "

- Robert Kiyosaki

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Fitness Tip of the Week:

• Understand the basics of building muscle.  First you need to increase your protein and caloric intake so your body has enough building blocks to grow.  Once in the gym, focus on your form.  Most people on average should lift weights four times per week.  Rest is very important because this is when your muscle tissue is growing, not during your workout!

Smoothie Recipe of the Week:

• Orange Dream Creamsicle
• 1 navel orange, peeled
• 1/4 cup fat-free half-and-half or fat-free yogurt
• 2 tablespoons frozen orange juice concentrate
• 1/4 teaspoon vanilla extract 
• 4 ice cubes

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Tahini--Lemon Quinoa with Asparagus Ribbons
• 1 15-ounce can chickpeas, rinsed
• Zest and juice of 1 lemon
• Kosher salt
• Pepper
• 1 cup quinoa
• 1/2 cup tahini
• 1/4 cup fresh lime juice
• 1 tablespoon honey
• 1 cup packed fresh mint leaves
• 1 Ib. thick asparagus
• 1/4 cup shelled pistachios, chopped

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Asparagus & Salmon Spring Rolls
• 24 thick or 36 thin asparagus spears(around 2 pounds)
• 2 3-to-4 ounce packages smoked wild salmon
• 12 8-inch rice-paper wrappers
• 1 ripe avocado, cut into 24 slices
• 1 cup shredded carrot
• 1/2 cup chopped fresh basil
• 1/2 cup chopped fresh mint
• Dipping Sauce:
• 1/3 cup reduced-sodium soy sauce
• 2 tablespoons orange juice
• 2 tablespoons lemon juice
• 2 tablespoons mirin
• 1/4 teaspoon crushed red pepper, or more to taste

Visit This Link to View the Full Recipe   
               

Exercise of the Week:

Alternate Heel Touches (30 seconds back & forth):

Stretch of the Week:

 Iliotibial Band Stretch(15-30 second hold):