Workouts & Meals for Thursday May 16th, 2024

Workouts & Meals for Thursday May 16th, 2024

Posted on May 16, 2024

Workout #1:

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

• 20 High Knees
• 5 Plank Leg Raises (Each Leg)
• 5 Squat Jumps
• 10 Lunge Step Ups (Each Leg)
• 5 Squats
• 5 Calf Raises
• 20 High Knees
• 5 Skater Hops
• 20 Flutter Kicks

Workout #2:

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

• 10 High Knees
• 5 Knee Tuck Jumps
• 10 High Knees
• 5 Reverse Lunges
• 10 High Knees
• 5 Reverse Lunges
• 10 High Knees
• 5 Knee Tuck Jumps
• 10 High Knees

Workout #3:

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

• 10 Sprinter Lunges
• 20 High Knees
• 10 Butt kicks
• 20 High Knees
• 10 Calf Raises
• 20 High Knees
• 10 Sprinter Lunges
• 20 High Knees
• 10 Butt kicks

Healthy Meal Options

Chipotle Veggie Burritos

Ingredients:

• 1 bunch cilantro, chopped
• 1 clove garlic
• 1/2 teaspoon chipotle chili powder, plus more to taste
• Kosher salt
• 1 cup white rice
• 1 15-ounce can black bean soup (preferably spicy)
• 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
• 2 cups frozen corn (preferably fire-roasted), thawed
• 1 large tomato, diced
• Juice of 1 lime
• 4 burrito-size flour tortillas
• 2 cups shredded pepper jack cheese (about 8 ounces)

Instructions:

1. Puree all but 3 tablespoons cilantro with 2 cups water, the garlic, chile powder and 3/4 teaspoon salt in a blender until smooth. Transfer to a medium saucepan along with the rice and bring to a boil. Reduce the heat to low; cover and cook until the liquid is absorbed, about 18 minutes. Uncover, stir and let cool 5 minutes.
2. Meanwhile, bring the black bean soup to a simmer in a small saucepan over medium-high heat and cook until the liquid is slightly reduced, about 3 minutes. Stir in the spinach and return to a simmer. Remove from the heat and cover to keep warm.
3. Toss the corn, tomato, lime juice, the reserved 3 tablespoons cilantro, 1/2 teaspoon salt, and chili powder to taste in a large bowl.
4. Warm the tortillas in a dry skillet or in the microwave. Divide the rice, bean mixture and cheese among the tortillas; top with some of the corn salsa. Fold up the bottoms of the tortillas, then fold in the sides and roll up. Serve with the remaining corn salsa.

Healthy Meal Options

Lightened-Up Stuffed Peppers

Ingredients:

• 4 bell peppers (any color)
• Kosher salt and freshly ground black pepper
• 4 teaspoons olive oil
• 2 cloves garlic, finely chopped
• 1 small onion, chopped
• 8 ounces 90-percent lean ground beef
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cumin
• 2 tablespoons tomato paste
• 1 cup low-sodium chicken broth
• 1/2 cup long-grain white rice
• 1/3 cup brown lentils
• 1 tablespoon chopped fresh dill, parsley or 1/4 teaspoon dried mint

Instructions:

1. Preheat the oven to 400 degrees F. Cut the tops off each pepper, reserve them and hollow out the insides of the peppers of any seeds and seed walls. Sprinkle the insides with a pinch salt and a pinch pepper and set aside.
2. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat and add the garlic and onions. Cook until softened, 3 minutes, and then add the beef, oregano, cinnamon and cumin. Cook, breaking up the meat with a wooden spoon, until no longer pink. Stir in 1 tablespoon of the tomato paste until it coats the meat and is slightly darkened. Stir in the broth, rice and lentils. Remove from the heat and set aside until the liquid is absorbed and the mixture is cooled slightly. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper.
3. Divide the filling among the peppers and place the tops back on. Set the peppers upright in a small baking dish, such as an 8-inch square baking dish. Whisk 1 1/2 cups water with the remaining tablespoon of tomato paste and olive oil. Pour into the dish around the peppers. Cover tightly with foil and bake until the peppers are tender and the rice and lentils are cooked through, about 1 hour 15 minutes.
4. Carefully transfer the peppers to a serving dish and pour the cooking liquid into a medium nonstick skillet. Boil over high heat until the sauce is thickened and reduced to about 1/2 cup. Remove from the heat and add the dill. Season with salt and pepper. Serve the sauce with the stuffed peppers.

Healthy Meal Option

Antipasti Penne

Ingredients:

• 12 ounces whole-grain penne
• 1 tablespoon olive oil
• 3 ounces Sopressata or salami, cut into 1/2-inch chunks
• One 14-ounce can artichoke hearts, strained and quartered
• 6 stuffed Spanish queen olives, halved, plus 2 tablespoons brine
• One 14-ounce can no-salt-added diced tomatoes
• 4 to 5 fresh basil leaves, plus more for garnish
• 1/2 cup of 1/2-inch chunks fresh mozzarella

Instructions:

1. Bring a medium pot of water to a boil, add the pasta and cook according to package instructions; drain, reserving 1/2 cup of the pasta water. Return the pasta to the pot.
2. Meanwhile, heat the olive oil in a large nonstick skillet over medium-high heat. Add the Sopressata and cook, stirring, until blistered and the oil turns reddish, about 3 minutes. Add the artichoke hearts and olives and stir to coat. Add the tomatoes, the reserved pasta water, basil leaves and 2 tablespoons of olive brine. Bring to a simmer and cook until most of the water evaporates and the sauce thickens slightly, 8 to 10 minutes.
3. Add the sauce and mozzarella to the pasta in the pot and stir to combine. Divide among 4 bowls and garnish with more basil.