Workouts and Meals for Wednesday April 22nd 2024

Workouts and Meals for Wednesday April 22nd 2024

Posted on May 22, 2024

Workouts and Meals

Wednesday April 22^nd 2024

Workout #1:

Level 1= 3 Sets     Level 2= 5 Sets     Level 3= 7 Sets

• 10 Squats
• 5 Calf Raises
• 10 Squats
• 10 Calf Raises
• 10 Lunges
• 10 Calf Raises

Workout #2:

Level 1= 3 Sets     Level 2= 5 Sets     Level 4=7 Sets

• 10 Lunges
• 4 Leg Raised Leg Push-Up (Each Leg)
• 10 Count Raised Leg Plank (Each Leg)
• 10 Lunge Step Ups
• 4 Leg Raised Leg Push-Up (Each Leg)
• 10 Count Raised Leg Plank (Each Leg)
• 10 Side Lunges
• 4 Leg Raised Leg Push-Up (Each Leg)
• 10 Count Raised Leg Plank (Each Leg)

Workout #3:

Level 1= 3 Sets     Level 2= 5 Sets     Level 3=7 Sets

• 20 High Knees
• 10 Squat Jumps
• 10 Jumping Lunges
• 20 Calf Raises
• 10 Climbers(Each Leg)
• 10 Judo Pushups

Healthy Meal Option

One Pan Mexican Chicken and Rice

Ingredients

• 2 lbs boneless chicken breasts or thighs cut into 1″ pieces
• 2 cups brown or white rice rinsed & drained
• 1 large onion diced
• 3 large garlic cloves minced
• 3 tbsp oil
• 1 tsp cumin
• 1/2 tsp salt
• Ground black pepper to taste
• 14 oz can diced tomatoes low sodium
• 1 cup salsa I used medium
• 2 cups water
• 1 cup Tex Mex cheese cheddar or marble cheese, shredded
• Cilantro green onion, avocado, tomato, yogurt for toppings

Instructions

1. Preheat large ceramic non-stick skillet on medium heat and swirl 1 tbsp oil to coat.
2. Add onion and garlic; saute for 3-4 minutes, stirring occasionally.
3. Push veggies to the side, swirl remaining 2 tbsp oil and add rice, cumin, salt, pepper and saute for 3 minutes, stirring often (rice part only).
4. Add chicken, diced tomatoes, salsa, water and stir.
5. Bring to a boil, cover, reduce heat to low and cook with brown rice for 20 minutes and with white rice for 10 minutes.
6. Stir, cover and cook for another 20 minutes – brown rice and 5 minutes – white rice.
7. Turn off heat, add cheese and cover until melted.
8. Serve hot with desired toppings like cilantro, green onion, avocado, tomato, yogurt etc.

Healthy Meal Option

Easy Chia Pudding

Ingredients

• 3–4 Tablespoons chia seeds
• 1 cup milk (I like unsweetened coconut, almond or cashew milk)
• 1/2 Tablespoon maple syrup, honey or sweetener of choice*
• 1/4 teaspoon vanilla (optional)
• Toppings of choice: fresh berries or other fruit, granola, nut butter, etc

Instructions

1. Mix: In a bowl or mason jar, stir together chia seeds, milk, maple syrup and vanilla, if using. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
2. Give it time to set: Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set” for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy. If it’s not thick enough, just add more chia seeds (about 1 Tablespoon), stir and refrigerate for another 30 minutes or so.
3. You can also prep your pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve top the pudding with berries and enjoy.

4. How to store: Chia pudding can be stored for up to 5-7 days in an airtight container in the refrigerator.

Healthy Meal Option

Low-Cal Fettuccine Alfredo

Ingredients

• 1 tablespoon unsalted butter
• 1 clove garlic, minced
• 1 teaspoon grated lemon zest
• 2 teaspoons all-purpose flour
• 1 cup low-fat (2%) milk
• Kosher salt
• 2 tablespoons Neufchâtel or low-fat cream cheese
• 3/4 cup grated parmesan cheese, plus more for topping
• 3 tablespoons chopped fresh parsley
• 12 ounces fresh fettuccine
• Freshly ground pepper

Instructions

1. Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon, 1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchâtel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.
2. Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot. Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.