Workouts and Meals for Friday April 12th 2024
Posted on April 12, 2024
Workout #1:
Level 1 = 3 Sets / Level 2 = 4 Sets / Level 3 = 5 Sets
- 10 Jumping Jacks
- 10 Lunge Step-Ups
- 4 Jump Squats
- 5 Push-ups
- 10-Count Plank
- 2 Burpees with Jump
- 10 Sit-ups
- 10 Glute Bridges
- 10 Leg Raises
Workout #2:
Level 1 = 3 Sets / Level 2 = 4 Sets / Level 3 = 5 Sets
- 10 High Crunches
- 10 Leg Raises
- 10 Leg Circles
- 10-Count Leg raise Hold,
- 10 Flutter Kicks
- 10 Leg Scissors
Workout #3:
Level 1 = 3 Sets / Level 2 = 4 Sets / Level 3 = 5 Sets
- 20 Squats
- 20 Calf Raises
- 20 Side Leg Raises
- 10 Push-Ups
- 10 Crunches
- 10 Glute Bridges
Healthy Breakfast Option
Banana Oatmeal Pancakes
Ingredients:
- 1/2 cup Almond Milk unsweetened
- 2 Eggs
- 1 Egg White
- 1 Banana
- 2 Tablespoons 100% Real Maple Syrup
- 1 1/2 cups Rolled Oats (I use Gluten-Free)
- 2 teaspoons Baking Powder
- 1/4 – 1/2 teaspoon Salt
- 1 teaspoon Vanilla optional
Toppings Ideas:
- Fresh Berries
- Real Maple Syrup
- Chocolate Chips
- Fresh Banana Slices
- Sliced Almonds
Instructions:
- In a blender, pour in SILK Almond Milk, eggs, egg white, banana, maple syrup, vanilla (optional), rolled oats, baking powder and salt.
- Blend until smooth.
- Heat skillet over medium heat. Once warmed, spray with non-stick cooking spray or place coconut oil or butter in skillet. Pour pancake batter into skillet in round circles.
- Cook for 2-3 minutes on one side. Turn over and cook for another 1-2 minutes.
- Drizzle with real maple syrup and toppings of choice.
Healthy Lunch Option
One-Pot Healthy Broccoli Cheddar Soup
Ingredients:
- 1 tablespoon olive oil
- 1 tablespoon butter, or you can sub more olive oil
- 1 large yellow or white onion, peeled and chopped
- 3-4 cloves garlic, minced
- 1-pound fresh broccoli, 2 large heads with stalks
- 1 large Yukon Gold or Russet potato, peeled and chopped (about 12 oz)
- 4 cups water or vegetable broth, or a combo of the two
- 2 teaspoons kosher salt
- 1/4 teaspoon ground black pepper
- 1/2 cup plain Greek yogurt
- 4-6 ounces sharp cheddar cheese, grated (about 1 1/2 cups)
Instructions:
- Separate the broccoli florets from the stalks. Trim any tough parts from the broccoli stalks then chop tender stalks into small pieces; you should have about 2 cups. Chop the broccoli tops into small pieces (think about how the broccoli will fit onto a spoon). You should have about 3 cups of very small broccoli florets. Set aside.
- Heat oil and butter in a large soup pot over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for an additional minute.
- Add broccoli stalks, potato, water, salt, and pepper to the pot. Bring up to a simmer then cover and cook until the potato will easily mash when pressed with a fork, about 15 to 18 minutes.
- Stir in yogurt.
- Using an immersion blender, blend soup until smooth.
Alternatively, use a regular blender and blend soup in batches (blender should only be half full when blending hot soup) then pour soup back into the pot.
- Stir chopped broccoli florets into the soup and cook until tender, about 8 to 10 minutes.
- Stir in 1 cup of the cheese then carefully taste soup for seasoning and add additional salt and pepper as needed. Ladle soup into bowls and garnish with the remaining cheese.
- Enjoy warm. Allow leftovers to cool completely before storing in the fridge for up to 4 days.
Healthy Dinner Option
Chuck Roast Tacos
Ingredients:
- 4 pounds boneless beef chuck roast
- 4 tablespoons Taco Seasoning
- Kosher salt and freshly cracked black pepper
- 2 onions cut into quarters, paper removed
- ½ cup orange juice
- ½ cup beef stock
- 1 recipe guacamole (Homemade or Store bought)
- Small flour tortillas
- Your favorite salsa
Instructions:
- Preheat your oven to 325F and season your roast generously on both sides with salt, pepper and the taco seasoning. Place the chuck roast into a Dutch Oven along with the orange juice, beef stock and onions. Secure the lid on the Dutch oven and transfer into the oven to bake for 3.5 – 4 hours.
- After 3.5 – 4 hours, remove the roast from the oven and it should easily shred it into large chunks using two forks. If it’s not quite falling apart, place it back into the oven for an additional 30 minutes with the lid on.
- Increase the oven heat to 425F. Toss the shredded pieces of meat with the onions and a sprinkle of more taco seasoning onto a baking sheet and place it back in the oven, uncovered, for 15-25 minutes until it starts to caramelize and get crispy on some parts.
- Make the guacamole while the roast is getting caramelized.
- Char your tortillas over an open flame and assemble your tacos by adding a dollop of guacamole, a large spoonful of the shredded meat, and your favorite taco toppings or salsa.
NOTES
This recipe is great in an instant pot. If you opt for that route of cooking, cut the chuck roast in half. Place into the Instant Pot and cook for 1 hour and 10 minutes with ½ cup orange juice and the quartered onions. Once the timer is up, remove and transfer to a sheet pan. Tear the meat into pieces, it should shred incredibly easily, then transfer under a broil to caramelize.