Workouts and Meals for Wednesday April 17th
Posted on April 17, 2024
Workout #1:
3 Sets / 10-12 Reps Each
- 20 Bodyweight squats
- 10 Push-ups
- 10 Alternating forward lunges (10 reps per leg)
- 10 Inverted rows
- 30 Jumping jacks
- Plank (as long as possible)
Workout #2:
3-5 Sets / Up to 2 Mins of Rest Between Sets
- 4 Circle Crunches
- 4 Raised Leg Circles
- 4 Circle Crunches
- 4 Raised Leg Circles
- 4 Circle Crunches
- 4 Raised Leg Circles
- 4 Circle Crunches
- 4 Raised Leg Circles
- 4 Circle Crunches
- 4 Raised Leg Circles
Workout #3:
3-7 Sets / 2 Mins of Rest Between Sets
- 15 Seconds High Knees
- 15 Seconds Tow Tap Hops
- 15 Seconds Jumping Jacks
- 15 Second Leg Raises
Healthy Breakfast Option
Coffee Smoothie
Ingredients:
- 1½ frozen bananas
- ½ to ¾ cup cold brew coffee concentrate, to taste
- ½ cup unsweetened almond milk, plus more as needed
- 3 soft Medjool dates, pitted*
- 1 tablespoon almond butter
- ½ teaspoon vanilla extract
- ¼ teaspoon cinnamon, plus more for garnish
- 2 handfuls of ice
- Chocolate shavings, for garnish
Instructions:
- In a blender, place the bananas, cold brew concentrate, almond milk, dates, almond butter, vanilla, and cinnamon. Blend until smooth, adding more almond milk as needed to blend. Add the ice and blend again.
- Pour into glasses and serve with a dusting of cinnamon and chocolate shavings for garnish.
Notes
*If your dates are not soft, soak them in warm water for 5 to 10 minutes. Pat dry before using.
Healthy Lunch Option
Chicken Pot Pie Soup (3 Ways)
Ingredients:
- 2 tablespoons olive oil
- 1 lb boneless, skinless chicken breasts about 2 larger breasts
- 1 cup celery diced
- 1 cup carrot cut in 1/4-inch-thick small circles
- 1 cup onion finely chopped
- 1/2 tablespoon garlic finely minced
- 2 cups yukon gold potatoes peeled+ cut into 1-inch pieces
- 1 cup yukon gold potatoes peeled+ cut into quarters so that you can remove them at the end
- 1/4 teaspoon pepper
- 1/4 teaspoon salt
- 1/4 teaspoon dried parsley
- 3 cups chicken broth or bone broth- low sodium!
- 1/4 teaspoon dried basil
- 1/4 teaspoon dried rosemary
- 1 tablespoon fresh parsley for garnish
- 1/2 cup milk of choice almond milk, whole milk, any milk will work
Instructions:
Instant Pot Instructions
- Set Instant Pot to regular sauté function. Add olive oil to the pot. Lightly sear the chicken breasts on each side about 2 minutes. Remove the breasts to a plate and set aside. The chicken will not be cooked through, but this is ok.
- Add in the celery, carrot, onion, garlic, salt and pepper, parsley, basil and rosemary. Sauté for 2 minutes or until slightly translucent. Add in small cut potatoes + stir.
- Lay the chicken breasts on top of the vegetable/small potato mixture. Add large potato quarters on top of chicken. Pour in chicken broth.
- Turn the Instant Pot to High Pressure (manual on older models), sealing and cook for 9 minutes. Once the soup cooks, allow it to natural release for 5 minutes. Manually release the rest of the pressure after 5 minutes.
- Remove the large potato pieces + chicken.
- Place large potato quarters, milk + 1/2 cup of broth *from the pot* (a few ladels full!) into a blender until smooth. Add back into the pot,
- Place chicken on a cutting board and shred. Put the chicken back into the pot.
- Stir together until combined and smooth. Garnish with parsley and serve.
Crockpot Instructions
- Heat olive oil in a pan on the stove. Add in the celery, carrot, onion, garlic, salt and pepper, parsley, basil and parsley. Sauté for 2 minutes or until slightly translucent. (This step is optional, but recommended!)
- Layer raw chicken, cooked vegetables, and potatoes in the crockpot. Add chicken broth. Cover + set to low for 6 hours.
- Once cooked, remove the large potato pieces + chicken breasts.
- Place large potato quarters, milk + 1/2 cup of broth *from the pot* (a few ladels full!) into a blender until smooth. Add back into the pot.
- Place chicken on a cutting board and shred. Put the chicken back into the pot.
- Stir everything together until combined and smooth. Garnish with parsley and serve.
Stovetop Instructions
- Heat olive oil in a large pot on the stove. Add in the celery, carrot, onion, garlic, salt and pepper, parsley, basil and rosemary. Sauté for 2 minutes or until slightly translucent.
- Add raw chicken, potatoes and chicken broth in the pot. Bring to a boil. Once boiling, lower heat to a simmer and cook on medium heat for 30 minutes
- Once cooked, remove the large potato pieces + chicken breasts.
- Place large potato quarters, milk + 1/2 cup of broth *from the pot* (a few ladels full!) into a blender until smooth. Add back into the pot.
- Place chicken on a cutting board and shred. Put the chicken back into the pot.
- Stir everything together until combined and smooth. Garnish with parsley and serve.
Healthy Dinner Option
Jambalaya
Ingredients:
- ¾ lb large shrimp (20-24 count), peeled and deveined, shells reserved
- 3 cups low sodium chicken broth or water
- 1 tablespoon olive oil
- 8 ounces smoked turkey sausage (cooked), sliced into ¼-inch rounds
- 1 medium yellow onion, chopped
- 1 red or orange bell pepper, chopped
- 3 stalks celery, chopped
- Kosher salt and freshly ground black pepper
- 3 garlic cloves, chopped
- 1 Tbs tomato paste
- 1 bay leaf
- 2 tsp chopped, fresh thyme or ¾ teaspoon dried
- ½ tsp dried oregano
- ¼ tsp cayenne pepper
- ½ teaspoon Tabasco or other hot sauce
- 1 can (14.5 oz) diced fire roasted tomatoes
- 1 ¼ cups brown rice
- 1 Tbs lemon juice
- 4 scallions, sliced
Instructions:
- Make a shrimp stock by placing the shrimp shells in a medium saucepan with the chicken broth or water. Bring to a boil then lower the heat until the liquid is gently simmering. Simmer 20 minutes then strain the liquid, reserving it. Discard the shrimp shells.
- Meanwhile, heat the olive oil in a large Dutch or heavy-based pot. Add the sausage and brown on both sides, 3-4 minutes. Add the onion, peppers and celery and season them with salt and pepper. Cook 5-6 minutes until they start to soften and then stir in the garlic and tomato paste. Cook another 2 minutes, then add the bay leaf, thyme, oregano, cayenne and Tabasco. Stir in the tomatoes along with their juices and the rice.
- Pour the chicken broth into a measuring cup and if needed, add enough water so that you have 3 cups of liquid. Add the liquid to the pot and stir to combine all the ingredients well. Taste the liquid and season it with salt and pepper to taste. Bring the liquid to a boil, then lower to a simmer, cover the pot and cook until rice is just cooked through, about 50-55 minutes. Stir in the shrimp, lemon juice and half the scallions. Cover the pot and cook another 7-8 minutes until the shrimp are pink and cooked through. Uncover the pot and cook another few minutes until any extra water is evaporated.
- Garnish jambalaya with reserved scallions before serving. Serve with hot sauce on the side if desired.