Motivational Monday

"It always seems impossible until it's done. "

-Nelson Mandela

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Fitness Tip of the Week:

• Cardio is great for you!  But too much can be counterproductive.  Continuous cardio at a steady state can cause the body to hold onto its energy sources in fear it will be needed for future exertions.  High Intensity Interval Training (HIIT) are short bursts of exercise, known to burn fat at a faster rate then cardio alone!

Smoothie Recipe of the Week:

• Detox Green Smoothie with Chia Seeds
• 1 cup spinach: 12 calories
• 1 cup unsweetened almond milk: 30 calories
• 1 cup frozen pineapple chunks: 100 calories
• 1 banana: 90 calories
• 1 tablespoon chia seeds: 40 calories

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Mediterranean Wrap
• 1/2 cup water
• 1/3 cup couscous, preferably whole-wheat
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 teaspoons minced garlic
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 1 pound chicken tenders
• 1 medium tomato, chopped
• 1 cup chopped cucumber
• 4 10-inch spinach or sun-dried tomato wraps or tortillas

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Lemon-Garlic Shrimp & Vegetables
• 4 teaspoons of extra-virgin olive oil, divided
• 2 large red bell peppers, diced
• 2 pounds asparagus, trimmed and cut into 1 inch lengths
• 1/2 teaspoon salt, divided
• 5 cloves garlic, minced
• 1 pound raw shrimp, (26-30 per pound), peeled and deveined
• 1 cup reduced-sodium chicken broth
• 1 teaspoon cornstarch
• 2 tablespoons lemon juice
• 2 tablespoons chopped fresh parsley

Visit This Link to View the Full Recipe
               

Exercise of the Week:

Bench Flutter Kicks (3 sets of 10 reps each foot):

Stretch of the Week:

Bicep Stretch (15-30 second hold):