Workouts & Meals forTuesday May 21st 2024

Workouts & Meals forTuesday May 21st 2024

Posted on May 21, 2024

Workout #1:

(Do each exercise for 3 mins. If you need to take a break stop the clock and restart it when your break is over.)

• High Knees
• Calf Raises
• Wall Sit
• Plank
• Punches
• Lateral Raise Holds

Workout #2:

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

• 20 Side Leg Raises
• 10 Calf Raises
• 20 Side Leg Raises
• 20 Arm Circles
• 20 Side Leg Raises
• 20 Arm Circles

Workout #3:

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

• 10 Side Bridges
• 10 Plank Rolls
• 10 Plank Leg Raises
• 10 Side Bridges
• 10 Plank Rolls
• 10 Seagulls
• 10 Side Bridges
• 10 Plank Rolls
• 10 Plank Crunches

Healthy Meal Option

SWEET POTATO “TOAST” WITH AVOCADO, SPINACH, PROSCIUTTO AND POACHED EGG

Ingredients:

• 1 sweet potato
• 1 avocado, peeled and smashed
• 1/2 cup baby spinach
• 4 slices prosciutto
• 4 eggs
• 2 tbsp avocado oil
• salt and pepper
• parsley, for garnishment

Instructions:

1. Preheat oven to 400 degrees fahrenheit.
2. Wash and scrub the sweet potato. Slice the potato lengthwise, into even slices, using a mandoline.
3. Lightly oil both sides of the sweet potato slices, then place on parchment paper on a baking sheet. Bake for 30 minutes or until slightly toasted.
4. While the potato is baking, bring a pot of water to a simmer. Crack and poach the eggs for 3-4 minutes. Remove the eggs from the pot and place in a bowl of room temperature water (while the potato is still baking).
5. Heat a skillet on medium heat with 1 tbsp of oil and cook the prosciutto for 1 minute on each side. Remove and place on a paper towel.
6. Once the potato has cooked, add to a plate and top with smashed avocado, baby spinach, a slice of prosciutto and a poached egg.

Healthy Meal Option

Veggie Frittata Muffins

Ingredients:

• 8 large eggs
• ⅓ cup unsweetened almond milk
• 1 garlic clove, minced
• ¼ teaspoon Dijon mustard
• ½ teaspoon sea salt
• freshly ground black pepper
• 2 to 4 tablespoons chopped fresh dill
• 2 small kale leaves, finely shredded
• 1 cup halved cherry tomatoes
• ¼ cup scallions
• ⅓ cup crumbled feta

Instructions:

1. Preheat the oven to 350°F and brush a nonstick muffin pan with olive oil or nonstick cooking spray.
2. In a large bowl, whisk together the eggs, milk, garlic, dijon mustard, most of the dill (reserve a little for garnish), salt and pepper. Pour just a bit of the egg mixture into the bottom of each muffin cup. Divide the kale, tomatoes, scallions and feta into each cup then pour the remaining egg mixture on top.
3. Bake for 20 to 22 minutes or until the eggs are set. Season with salt and pepper to taste and garnish with the remaining dill. Store any remaining frittatas in the fridge for up to 2 days.

Healthy Meal Option

Nordic Breakfast Porridge

Ingredients:

Barley Porridge:

• 2 1/2 cups whole milk
• 1 cup barley flakes
• 2 tablespoons light brown sugar
• 1 tablespoon unsalted butter
• Kosher salt

Toppings:

• 1 pint raspberries
• 1 tablespoon light brown sugar
• 1/2 Granny Smith apple, cut into matchsticks
• 2 tablespoons roasted pistachios, chopped
• 4 teaspoons chia seeds, covered in 1 tablespoon water
• 1/4 cup whole milk
• Ground cinnamon, for sprinkling

Instructions:

1. For the barley porridge: Gently bring the milk and barley flakes to a boil over medium heat in a medium saucepan. Reduce the heat to a simmer, then cover and cook until the milk is almost absorbed and the barley is super soft and still a bit creamy, about 15 minutes. Stir in the sugar, butter and 1/2 teaspoon salt.
2. For the toppings: Meanwhile, roughly smash the raspberries with the sugar in a small bowl with a fork.
3. Divide the porridge among 4 bowls. Working around the edges of the bowls, make neat piles of the toppings, placing a quarter of the crushed raspberries, apple sticks, pistachios and chia seeds in each bowl. Drizzle each with 1 tablespoon milk and sprinkle with some cinnamon to finish.