Workouts & Meals for Tuesday May 14th 2024

Workouts & Meals for Tuesday May 14th 2024

Posted on May 14, 2024

Workout #1:

Three sets of 12 for each exercise. 30 sec to a minute rest between exercise 2 minutes between rounds.

• Prisoner Squats
• Reverse Lunge (12 each leg)
• Glute Bridges
• Calf Raises
• Lunge Pulses (12 each leg)
• Mountain Climbers (30 seconds)
• Flutter Kicks (30 Seconds)

Workout #2:

Do the exercises as a circuit, repeat the circuit 3-5 times. Beginners start with 5 reps to test strength.

• Inch Worms/Plank Walkouts
• Plank-to-Push ups
• Tricep Dips
• Incline Push ups
• Mountain Climbers (30 seconds to finish the round)

Workout #3:

Repeat 2-3 times

• 15 Mountain Climbers
• 15 Squat Jumps
• 45sec Plank
• 10 Burpees
• 45 Sec Jumping Jacks
• 15 Push ups
• 25 Sumo Squats
• 45 Sec Butt kicks
• 45 sec Plank
• 15 Mountain Climbers
• 25 Squat Jumps
• 15 Push ups
• 30 Jumping Jacks
• 10 Burpees

Healthy Meal Option

Healthy Breakfast Casserole

Ingredients:

• 2 sweet potatoes, cubed
• 10 to 12 ounces mixed mushrooms, (cremini mushrooms, quartered)
• 1 bunch asparagus, tender parts, chopped
• Extra-virgin olive oil, for drizzling
• 12 large eggs
• ½ cup almond milk
• 1 garlic clove, minced
• ½ to 1 teaspoon sea salt*
• ½ teaspoon black pepper
• 4 ounces crumbled feta cheese
• 1 bunch scallions, chopped
• 1 cup frozen peas, thawed
• Microgreens, optional, for garnish

Instructions:

1. Preheat the oven to 400°F and line 2 baking sheets with parchment paper. On one baking sheet spread the sweet potatoes, on the other baking sheet spread the mushrooms and asparagus. Drizzle with olive oil and sprinkle with pinches of salt and pepper and toss to coat. Roast the sweet potatoes for 30 minutes. Place the baking sheet with the mushrooms and asparagus in the oven to roast during the final 10 minutes.
2. In a medium bowl, whisk together the eggs, milk, garlic, salt, and black pepper.
3. Reduce the oven temperature to 350°F. Lightly spray a 9×13-inch** baking dish with nonstick spray. Place all the sweet potatoes evenly in the bottom of the baking dish. Add half of the vegetables from the second baking sheet and spread out evenly. Sprinkle with the feta cheese, scallions, and peas.
4. Pour the egg mixture evenly over the vegetables. Add the remaining mushrooms and asparagus.
5. Bake for 40 to 45 minutes or until the eggs are set and the edges are lightly golden brown. Let the casserole sit for 10 minutes before slicing.
6. Garnish slices with microgreens and season with additional salt and pepper, if desired.

Notes

* Use ½ teaspoon salt if using the feta cheese; use 1 teaspoon salt if omitting the feta cheese.

Healthy Meal Option

Mexican Chicken Quinoa Casserole

Ingredients:

• 1 cup uncooked quinoa
• 1 tablespoon olive oil
• 1 yellow onion chopped
• 1 green bell pepper chopped
• 1 red bell pepper chopped
• 1-pound boneless skinless chicken breasts cut into bite-size pieces (about 2 large breasts)
• 1 tablespoon, plus 2 teaspoons chili powder
• 1 1/2 teaspoons ground cumin
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon cayenne pepper
• 1 teaspoon minced garlic about 2 cloves
• 1 can fire-roasted diced tomatoes (15 ounces) well drained
• 1 can black beans (15 ounces), rinsed and drained
• 1 cup plain non-fat Greek yogurt
• 1/2 cup freshly grated sharp cheddar cheese divided
• 1/2 cup freshly grated mozzarella cheese divided
• Fresh cilantro for serving

Instructions:

1. Preheat the oven to 350 degrees F. Coat a large casserole dish (9×13 inch or similar) with nonstick spray and set aside.
2. Place 2 cups water and quinoa in a large saucepan, then bring to a low boil. Reduce heat to low, cover, and let cook for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork and set aside.
3. In a Dutch oven or similar large, deep sauté pot, heat the olive oil over medium high. Add the onion, green bell pepper, and red bell pepper. Sauté until slightly softened, about 5 minutes. Add the chicken, chili powder, cumin, salt, black pepper, and cayenne pepper. Continue to sauté until the chicken is cooked through and no longer pink, about 4 to 5 minutes. Add the garlic and drained tomatoes and cook 1 additional minute. Remove from the heat. Stir in the black beans, reserved quinoa, Greek yogurt, 1/4 cup cheddar cheese, and 1/4 cup mozzarella cheese. Taste and adjust seasoning as desired.
4. Transfer the mixture to the prepared baking dish and spread evenly in the pan. Top with remaining cheddar and mozzarella. Bake, uncovered, until the cheese is melted and the casserole is hot, about 15 minutes. Turn the oven to broil, then continue cooking until the cheese is lightly browned, about 3 to 4 additional minutes, watching carefully so that the cheese does not burn. Let rest 5 minutes, sprinkle with chopped cilantro, and serve.