Documents, Fitness Challenge Weekly

Terrible Tuesday Tabata Workout Dec 1

Hey Everyone, so I have to mix things up a bit because I am getting ready for the sinister 7 Ultra.

Tuck Jump Burpee 45 sec

Mountain Climber recovery 15-20 sec

Repeat x2

 

Push Up wide 45 sec

Wall Sit 15 – 20 sec

Repeat x 2

 

Switch Leg Jumping Lunges 45 sec

Single Leg RDL (Russian Deadlift) 15 sec

Repeat x 2 (One leg at a time)

 

Butterfly Double Arm Swing in Superman Pose 45 sec

Arm circles standing up 15-20 sec

Repeat x2

 

 

Documents, Lunch & Supper

Lunch & Supper Nov 29th – Dec 5th Chicken Cajun Pasta

Hello Everyone,

I didn’t change this recipe at all.  Thank you very much Mel on Melskitchencafe.com

INGREDIENTS

Seasoning Mixture:
    • 1 teaspoon salt
    • 1 teaspoon garlic powder
    • 1 1/4 teaspoon paprika
    • 1/2 teaspoon black pepper
    • 1/2 teaspoon onion powder
    • 1/2 teaspoon cayenne pepper (more if you want to up the heat)
    • 1/2 teaspoon dried oregano
    • 1/2 teaspoon dried thyme
Chicken and Pasta:
    • 2 teaspoons oil
    • 1 1/2 pounds boneless, skinless chicken breasts, cut into 1/4 to 1/2-inch strips
    • 2 bell peppers, any color (I prefer red and orange), sliced into thin strips
    • 1 yellow onion, cut into thin half moon slices
    • 12 ounces fettuccine noodles
Sauce:
  • 1 tablespoon butter
  • 2 cloves garlic, finely minced
  • 4 ounces light cream cheese, softened
  • 1 cup milk
  • 1/2 cup low-sodium chicken broth
  • 1 1/2 tablespoons cornstarch
  • Salt and pepper to taste

DIRECTIONS

  1. Mix together all the seasoning spices in a small bowl and toss all but 1 teaspoon of the mixture with the chicken pieces, reserving the 1 teaspoon for later..
  2. Bring a large pot of salted water to a boil and cook the noodles according to package directions.
  3. While the noodles are boiling, heat the oil in a large nonstick skillet over medium to medium-high heat until the oil is hot and rippling. Add the seasoned chicken pieces in a single layer and cook until golden on each side and cooked through, 3-5 minutes. Remove to a plate and set aside, leaving as much liquid in the pan as possible.
  4. Return the skillet to medium heat and add the peppers and onions. Sprinkle the reserved spice mixture over the top and cook for 4-5 minutes, stirring often, until the onions are softened. Scrape the veggies on top of the chicken.
  5. Return the skillet to the heat and make the sauce by adding the butter and garlic. Stir constantly for 30 seconds or so until the garlic is fragrant. Add the cream cheese in large pieces and whisk or stir until smooth and thick.
  6. In a large liquid measuring cup, whisk together the milk, broth and cornstarch until well combined.
  7. Gradually pour this mixture into the skillet, whisking vigorously to avoid lumps. Bring the mixture to a simmer, stirring constantly, and cook for 2-3 minutes until the sauce is slightly thickened. Add salt and pepper to taste (I’d suggest about 1/4 teaspoon each and work up from there as needed).
  8. Add the chicken, peppers and onions and stir to coat with sauce. Remove from the heat.
  9. Once the noodles are finished cooking, drain and return to the pot. Pour the sauce mixture over the top and toss to coat the noodles with sauce. Serve immediately, garnishing with green onions, if desired.

 

This recipe is healthy and excellent! I am trying it right now! Hope you enjoy and thank you Mel for the excellent food.

Breakfast, Documents

Breakfast Protein Crepe Nov 29 – Dec 5th

Protein crepes just take things to the next level. This recipe has savory protein and can be mixed with fruits and veggies to make a wrap if you wish.  It is fantastic and sings to everything—they’re high in protein while being low in calories and carbs. What more could I ask for?

Once again, there are endless ways to enjoy these crepes. Just remember to play around with your fillings, and your seasonings, too. It can be for Breakfast, Lunch or Supper depending on what you do. For example, Rosemary and thyme are perfect for pizza crepes. Tarragon goes great with creamy chicken sauces, and you can use paprika and chili powder if you want to fill them with a fajita mix and guacamole. When served this way, they’re sure to pack a perfect punch of spicy protein ka-POW!

INGREDIENTS

LIQUID EGG WHITES 1/2 CUP


UNSWEETENED WHEY PROTEIN POWDER AND UNFLAVORED

 2 TBSP


COCONUT FLOUR 1 HEAPING TBSP


ALMOND MILK (OR YOUR MILK OF CHOICE) 2-3 TBSP


SALT AND SEASONING FOR TASTE (You can use GARLIC SALT, ITALIAN SEASONING, AND PAPRIKA)


DIRECTIONS
  1. Using a food processor or handheld blender, blend all ingredients together until they’re well combined.
  2. Get your nonstick pan sizzling hot and add a bit of coconut oil, low-calorie spray, or butter to it to ensure it’s properly nonstick.
  3. Spoon some of the mixture into the center of a hot pan, spreading it around the pan with your spoon so it’s as flat and thin as possible.
  4. Using a spatula, carefully flip once the bottom cooks. Allow the top to cook until done.
  5. Repeat with the rest of your batter.
  6. Fill your crepes with your filling of choice; here I used veggies, chicken, and rice. Enjoy!

 

NUTRITION FACTS
Serving size: 1 crepes
Recipe yields: 3 crepes
Amount per serving
Calories 55
Total Fat 1 g
Total Carbs 1 g
Protein 10-11 g
Documents, Fitness Challenge Weekly

Workout of the Week Nov 29th – Dec 5th

This workout is a mixture of endurance which our body does everyday and functional movement. Good luck! There are some unilateral motions that will help you gain strength.

PS. Every exercise is with a DB (Dumbbell) and each exercise is until failure!!!

DB Bent over row to tricep pull back 20+ reps

Single Leg Double Arm RDL to Row 20+ reps

High Knees 1 minute

Repeat 3-4 times the set with 30 sec rest between each set.

 

Seated Incline Bicep Curl to Bench Press 20 + reps

Lunges each leg to press over head 20 + reps

Bicycle Crunches

Repeat 3-4 times the set with 30 sec rest between each set.

 

Front to Lateral Raise 20+ reps

Curtsy Lunge to Shoulder Front Raise 20+ reps

Push Up Worm Walk Back and Forth

Repeat 3-4 times the set with 30 sec rest between each set.

 

This workout took me 50 minutes Maximum!! If you do 35 reps per exercise.