Motivational Monday

"Hard work beats talent when talent doesn’t work hard."
- Tim Notke

Fitness Tip of the Week:

• In training, it's imperative that we break out of these ruts. We have to try new movements or try different ways of doing the same old movements. Variety is not only the spice of life; it's the main ingredient of bodybuilding and strength training success.

Smoothie Recipe of the Week:

Creamsicle Smoothie Recipe

• 1 cup strawberries
• 1 cup fresh orange juice
• 2 bananas
• 1 cup vanilla yogurt

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

Asian Wrap

• 4 large tortillas
• Several handfuls of spinach leaves - about 8 per wrap
• 1 cucumber, cut into long thin slices - 2 per wrap
• 2-3 mixed (mild) peppers - about 6 slices per wrap
• Fresh parsley sprigs, optional
• Tofu or other choice of protein, optional
• Sprinkle of hemp seeds, optional
Spinach Hummus (makes about 1 ½ cups)
• 1 (15-ounce) can chickpeas, drained and rinsed
• ¼ cup vegetable broth (or water)
• 3 tablespoons fresh lemon juice
• 2 tablespoons tahini
• 1 garlic clove
• ½ teaspoon sea salt
• ¼ cup fresh parsley
• ⅛ teaspoon cumin
• ⅛ teaspoon smoked paprika
• Freshly ground black pepper, to taste
• 1½ cups packed fresh spinach

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

Skinny Slow Cooker Kungpao Chicken

• ¼ tsp black pepper
• ⅛ tsp salt
• 1 - 1¼ lbs boneless, skinless chicken breasts (about 2-3 pieces), cut into bite-sized chunks
• 3-4 tablespoons olive oil
• **4 - 6 dried red chili peppers (to taste) found in Asian supermarkets or the International section of a large chain grocery store - see NOTE
• ⅔ cup roasted cashews (or roasted peanuts)
• 1 red bell pepper, chopped into bite-sized pieces
• 1 medium zucchini, chopped into halves
Sauce (Feel free to double the sauce if you like more sauce)
• ½ cup low-sodium soy sauce
• ½ cup water
• 3 Tablespoons honey
• 2 Tablespoons hoisin sauce
• 3 garlic cloves, minced
• 1 tsp grated fresh ginger
• ¼ - ½ teaspoon dried red pepper chili flakes
Cornstarch slurry
• 2 Tablespoons cornstarch or arrowroot powder
• 2-3 Tablespoons water (plus more as needed to thin out consistency of sauce)

Visit This Link to View the Full Recipe

               

Stretch of the Week:

Open Arm Chest Stretch (3 sets of 30 seconds):

Exercise of the Week:

   Chest Press Punch-up (3 sets of 10 repetitions):

Motivational Monday

“There are no shortcuts to any place worth going.” – Beverly Sills

Link

Fitness Tip of the Week:

• As our bodies age, our tendons get thicker and less elastic. Stretching can counter this and help prevent injury at 50-plus. Remember to stretch slowly; do not force it by bouncing.

Smoothie Recipe of the Week:

Peach Smoothie Recipe

• 16 oz frozen peach slices
• 1 fresh peach, pit removed
• 1 cup plain 0% greek yogurt
• 1 cup milk 
• 1/4 teaspoon cinnamon
• 1/4 cup rolled oats
• 4 tablespoons pure maple syrup

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

Asian Wrap

• 2 teaspoons olive oil mayonnaise
• 1/2 teaspoon sriracha
• 1 2-oz. coconut-flour wrap (such as Julian Bakery)
• 1/2 cup baby spinach (about 1/2 oz.)
• 1/4 cup Sautéed Mushrooms, finely chopped
• 1/3 cup flaked canned wild salmon (about 2 oz.)
• 1/4 cup Quick Pickles, drained and lightly patted dry

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

MEAL PREP BURRITO BOWLS

• 1 1/4 pounds boneless skinless chicken breasts
• 1/4 cup olive oil
• 1/3 cup lime juice
• 1 teaspoon honey
• 1 teaspoon kosher salt
• 1/4 teaspoon ground cumin
• 2 cloves garlic minced
• 1/4 cup water
• 1 1/2 teaspoons smoked paprika
• 1 teaspoon onion powder
• 2 teaspoons chili powder

For the cilantro lime rice:

• 3 cups cooked rice brown or white, or you can use quinoa
• 1/3 cup chopped cilantro leaves
• the juice of 1 lime
• salt and pepper to taste

Remaining burrito bowl ingredients:

• 1 15 ounce can black beans drained and rinsed
• 1 cup corn kernels thawed from frozen or canned
• 1 cup fresh salsa

Visit This Link to View the Full Recipe

               

Stretch of the Week:

Wrist Stretch (3 sets of 30 seconds):

Exercise of the Week:

   Wood Chops (3 sets of 10 repetitions):

Motivational Monday

"Quality is not an act, it is a habit." 
- Aristotle

Link

Fitness Tip of the Week:

• Set Goals: Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.

Smoothie Recipe of the Week:

Tropical Smoothie Recipe

• 3/4 cup of pineapple juice
• 1/2 cup of canned coconut milk light is ok
• 1 large banana fresh or sliced then frozen
• 1 cup of frozen mango
• 1 cup of frozen pineapple
• Optional garnishes: Skewers of pineapple and mango, mint sprigs, lime

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

Green Power Salad with Creamy Avocado Dressing

• 2 heads broccoli, florets chopped
• 2 cups cooked edamame 
• 2 avocados, sliced
• 1 cucumber, peeled, thinly sliced
• 1 cup salted cashew halves
• 4 cups fresh spinach

For the avocado dressing: 

• 3/4 cup Greek yogurt
• 1 avocado, mashed
• 1/2 tablespoon lemon juice
• 1 tablespoon olive oil
• 1/4 teaspoon garlic salt
• 1/4 teaspoon black pepper

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

Honey Sriracha Glazed Meatballs

• 2 lb. lean ground turkey
• 1 cup whole wheat panko breadcrumbs
• 2 eggs
• ¼ cup green onions, chopped
• ½ tsp. garlic powder
• ½ tsp. salt
• ½ tsp. black pepper
For the sauce:
• ¼ cup Sriracha
• 3 Tbsp reduced-sodium soy sauce
• 3 Tbsp rice vinegar
• 3 Tbsp honey
• 1 Tbsp grated fresh ginger
• 3 cloves garlic, minced
• ½ tsp. toasted sesame oil

Visit This Link to View the Full Recipe

               

Stretch of the Week:

Standing Quad Stretch (3 sets of 30 seconds):

Exercise of the Week:

   Side Planks with Hip Lift (3 sets of 15-30 second holds):