Workouts and Meals for Thursday April 11th
Posted on April 11, 2024
Workout #1:
Level 1 = 3 Sets / Level 2 = 5 Sets / Level 3 = 7 Sets
- 10 Lunges
- 4 Jumping Lunges (Each Leg)
- 4 Side Lunges (Each Leg)
- 4 Push-ups
- 10 Plank Thigh Taps
- 10-Count Plank
- 10 Squats
- 10-Count Squat Hold
- 4 Jump Squats
Workout #2:
Each Exercise has 4 Sets / 20-30 Seconds of Rest Between
- Bicep Curl (12,10,8,6)
- Shoulder Press (12,10.8.6)
- Triceps Extension (9,7,5,3)
- Bent-Over Rows (10,8,6,4)
- Bent-Over Flys (10,8,6,4)
Workout #3:
Level 1 = 3 Sets / Level 2 = 5 Sets / Level 3 = 7 Sets
- 20 High Knees
- 10 Squats
- 5 Squat Jumps
- 20 High Knees
- 10 Plank Shoulder Taps
- 5 Push-Ups
- 20 High Knees
- 10 Flutter Kicks
- 5 Leg Raises
Healthy Breakfast Option
Ultimate Breakfast Smoothie
Ingredients:
- 1 medium banana (fresh or frozen)
- ½ cup sliced strawberries, blueberries or chopped mangos
- ¼ cup plain 2% Greek yogurt
- 1 tablespoon almond butter
- ½ cup baby spinach
- ½ cup unsweetened almond milk
- 1-2 basil leaves, 2-3 mint leaves or 1/2 teaspoon peeled, chopped ginger (optional)
Instructions:
- Place banana, strawberries (or blueberries or mango), yogurt, almond butter, spinach, almond milk and basil (or mint or ginger, if using) in a blender; process until smooth.
Healthy Lunch Option
Cashew Chicken Sheet Pan Lunch Prep
Ingredients:
For the Sauce:
- 6 Tablespoons low sodium-soy sauce
- 1 Tablespoon hoisin sauce use paleo homemade or omit for low carb
- ¾ Tablespoon apple cider vinegar
- 2 Tablespoons honey or low carb sweetener (erythritol / monk fruit / stevia)
- 1 teaspoon toasted sesame oil
- ½ teaspoon fresh minced ginger
- 2 cloves garlic minced
- 2 Tablespoons cornstarch or arrowroot starch for paleo (leave out for low carb or use 1 teaspoon xanthum gum)
- ½ cup water plus more as needed to thin out sauce
For the chicken and vegetables
- 2 medium skinless boneless chicken thighs or breasts cut into 1″ inch cubes
- salt and black pepper to taste
- 1 ½ cups broccoli florets about 1 head
- 1 red bell pepper
- ½ green bell pepper optional
- 2/3 cup roasted unsalted cashews
For Meal Prep:
- lunch containers
- your favorite side: zoodles, cauliflower rice, white or brown rice, quinoa, noodles, potatoes etc.
Instructions:
For the Sauce:
- In a medium saucepan over medium heat, whisk together soy sauce, hoisin sauce, vinegar, honey, sesame oil, garlic, ginger, cornstarch, and water until combined. Bring to a simmer, stirring frequently, until sauce thickens and bubbles. Remove from heat and set aside.
For the Chicken and Vegetables:
- Preheat oven to 400°F. Line a large sheet pan with parchment paper or foil coated with cooking spray and set aside.
- Season chicken with salt and black pepper then drizzle spoonfuls of sauce over the chicken coating well on both sides. Reserve at least half of the sauce for later.
- Cook in preheated oven for 8 minutes then remove the pan.
- Arrange the broccoli florets, bell peppers, and cashews in a single layer around the chicken. Season the vegetables with salt and pepper and drizzle spoonfuls of the sauce and toss everything to coat. Return to the oven and cook for another 8-12 minutes, or until the chicken is cooked through and juices run clear.**
- Remove pan from oven and drizzle with remaining sauce. Serve over rice or quinoa and garnish with green onions and sesame seeds, if desired.
For Meal Prep:
- Divide chicken into lunch containers and add cooked rice, quinoa or potatoes.
Healthy Dinner Option
Hawaiian Garlic Shrimp
Ingredients:
- 1 pound extra-large shrimp peeled and deveined
- ¼ cup minced fresh garlic
- 1 tablespoon all-purpose flour
- 1½ teaspoon paprika
- ¼ teaspoon cayenne pepper
- Kosher salt and freshly ground black pepper
- 6 tablespoons unsalted butter
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon minced fresh parsley
- White rice for serving
Instructions:
- Blot the shrimp dry of excess moisture on both sides.
- In a bowl, sprinkle with flour, paprika, cayenne pepper and salt and pepper and toss to coat the shrimp.
- Melt 3 tablespoons of the butter with olive oil in a large skillet.
- Add shrimp in an even layer in the skillet. Cook on the first side until pinkish on the bottom, about 2 minutes. Then flip and cook the opposite side until just cooked through, about 2 minutes longer. Add the remaining butter and garlic and saute 30 seconds until fragrant.
- Remove from heat, toss with lemon and parsley.
- Serve right away with steamed white rice topped with extra garlic butter sauce from the pan.
Notes:
- For max garlic flavor – use the kind that comes whole in it’s own paper. The pre-peeled stuff doesn’t yield as much flavor by a long shot.
- The recipe below calls for extra large shrimp but if you can’t get your hands on extra-large, use any size and adjust cooking time as needed.
- Remember that when you’re cooking shrimp a general rule here’s what shrimp should look like in its cooking process: undercooked shrimp are a wide and flexible “U” shape, overcooked shrimp are an “O” shape and completely curls up on itself in a tight O, and perfectly cooked shrimp are a “C” in shape and ready to eat!