FEBRUARY'S WORKOUT MIX IS HERE!
There are a lot of solid throwbacks on this one, guys! It's been hard for me not to bust out dancing at the gym listening to this months mix tape. This one is guaranteed to power your through your next workout! Hope you all take a listen and enjoy!
$55 Dollar Organic Meal Prep
(not pictured: tomato paste and red onions. I forgot. whoops.)
I got all of these items at my local grocery store for under $60!
When shopping, always try to buy your meats and poultry all organic. Some fruits and veggies (i.e. anything that comes in a natural wrapper: bananas, onions, avocados, pineapple, sweet potatoes, etc.) you can get away with buying conventional instead of organic.
These ingredients will leave you with enough lunch and dinners for 4-5 days depending on your portion size.
Ingredients needed but not listed: Chipotle Pepper Spice, Granulated Garlic, Rosemary Spice, Ground Black Pepper, Olive Oil, and Salt to taste.
Meal 1: Faux-Fried Chicken & Mashed Potatoes With Broccoli
Ingredients:
Chicken Breasts
1 Head Cauliflower
1 head broccoli
3 Eggs
1 Cup Roasted Almonds
Granulated Garlic
Dried Rosemary Spice
Ground Black Pepper
Olive Oil
Cauliflower Preparation:
Trim and cut cauliflower head into small florets (about 6 to 7 cups.)
Bring a large pot of salted water to a boil and add cauliflower florets to cook until very tender, about 10 minutes. (You can also boil the broccoli in the same water, to save the planet, you know?)
Transfer the cauliflower to a blender (Or, mash with a masher for a chunkier texture.)
Add 1 tbsp Olive Oil, 1 Tbsp Granulated Garlic, 1 Tsp Ground Black Pepper, Salt to Taste, and Purée until smooth.
Chicken Preparation:
Put 3/4 cup almonds, 1 1/2 Tbsp granulated garlic, 1 Tsp ground black pepper, and 1 Tbsp rosemary into a blender and slowly blend until you get a crumb like consistency. Be careful not to blend too much, it will clump up like peanut butter.
Pour 3 egg whites into a bowl and the crushed almonds into separate bowl.
Dip each chicken breast into the egg whites and then transfer them to the almond bowl and roll around until full coated with the mixture.
Bake the chicken on 350°F for 25 minutes.
Meal 2: Chipotle Turkey Burger Spinach Salad
Once complete, lay two patties over about 1 Handful of Spinach and garish with Salsa for dressing and a sprinkle of goat cheese.
Ingredients:
Ground Turkey Breast
4 Little (as pictured) or 1 Large Finely Chopped Bell Pepper (No Seeds)
1/4 Cup Finely Chopped Red Onion
2 Tbsp Granulated Garlic
1 Tsp Chipotle Pepper Spice
1 Tbsp Tomato Paste
1 Egg
Salt to Taste
Preparation:
Place all ingredients into a mixing bowl and mix together thoroughly.
Roll mixture into balls a little bigger than a golf ball and then flatten into patties. (Make sure each patty is relative in size so they all cook the same.)
Cook on 350F for 20 Minutes. Check on them and make sure not to over-cook because turkey can dry out easily.
JUICE CLEANSING: GOOD OR BAD?
I found this great video on Buzzfeed giving a brief overview of your body while doing a Juice Cleanse, pointing out the some of the cons of going on a consecutive juice fast.
Personally, I don't believe in cleansing for more than one full day. After that, your body goes into starvation mode and it ends up back firing. I would never advise someone to do a cleanse to lose weight, either. Thats equating starvation with weight loss, and while it will make you lose mostly water weight, it will come right back as soon as you start consuming solid food again. Working out while doing a cleanse, is not safe. Save it for your rest day and really nourish your body.
Juice Cleanses are meant to do just that, cleanse the body. I usually do a cleanse after a weekend of bad eating or partying to get the toxins out of my body and give my digestive/intestinal system a break to cleanse itself.
Juice is not a meal supplement. It should just be added to your daily diet for additional beneficial nutrients. If you hate eating your veggies, I would invest in a juicer and drink them! Just be careful not to add in too many sugary fruits.
PEANUT BUTTER & ANTIOXIDANT
Ingredients:
1 Handful Kale
1 Handful Spinach
1/2 Ripe Banana
1 Handful Blueberries
2 Slices of Avocado
2 Tbsp PB2 or 1 Tbsp Almond/Peanut Butter
1 Tsp Honey
1 Pinch of Broccoli Sprouts (Optional)
6 oz Water or Almond Milk
CLEAN COOKIES
Ingredients:
1 Ripe Banana
3 Tbsp Coconut Flour
3 Tbsp Rolled Oats
2 Tsp Dark Chocolate Chips
1 Tsp Cinnamon
1 Tsp Agave Nectar
3 oz Egg Whites
Instructions:
Add all ingredients into a mixing bowl and mix together.
Roll cookie dough into small patties (About 8 in each batter)
Bake on 350°F for 20 Minutes
QUICK & STATIONARY TOTAL BODY WORKOUTS
These exercises are some of my favorites for a quick total body workout. You can do them virtually anywhere without any equipment needed and by performing them at a high intensity pace you can make them an excellent cardio interval workout!
Elevated Push-Up
1. Set hands one and a half shoulder widths apart and in-line with your chest. With your feet elevated on a step or a chair, keep your legs straight with your weight distributed through your hands and toes.
2. Keep your core engaged and don't pull from your hips or lower back but from your abs and chest.
Burpee
1. Start in push-up position.
2. Jump your feet to your hands.
3. Stand tall from the previous position and jump. Then drop to previous position and kick your feet out returning to push-up position.
Disco Lunge
1. Stand with your feet hip width apart with your hands at your side.
2. Step forward with one leg, raising your arms above your head into a Y shape.
3. Push up with your front leg to return to starting position and repeat with opposite leg.
Suggested Workout:
Warm Up: 3x 20 Jumping Jacks, 15 High Knees, 10 Leg Lift-Toe Touches
Workout: Repeat 3x
:30 Elevated Push-Ups
:30 Rest
:30 Max Power Burpees
:30 Rest
:30 Disco Lunges
:30 Rest
SUPERFOOD POWDER: ORGANIC BURST
I love Organic Burst's superfood powders. I put them in nearly every smoothie I make for unbelievable additional nutrition. I HIGHLY recommend using these powders, from antioxidants to energy boosters, they have everything your body needs. They're a little bit pricey, but, with all the health benefits from each powder I would say it is definitely worth the investment. Check out their website to purchase your powders today!
Chlorella:
- Strengthens the immune system.
- Removes heavy metals and toxins from the body.
- Aids in digestions.
Spirulina:
- Increases energy and metabolism.
- Aids in weight loss.
- May lower levels of anxiety, depression, and ADHD.
Maca:
- Boosts libido for both women and men.
- Natural energy and stamina enhancer.
- Helps prevent blemishes in the skin.
Baobab:
- Loaded with antioxidants and excellent for your skin.
- Contains 6x the amount of Vitamin C as Oranges and 2x as much calcium as milk.
Wheatgrass:
- Helps reduce cholesterol and high blood pressure.
- Rich in vitamins A, B-complex, C, E, l, and high in protein.
- Excellent source of Chlorophyll.
SUPERFOOD BREAKFAST BOWL
Ingredients:
- 1/2 Ripe Pear
- 5 Chunks Chopped Pineapple
- 1 Cup Spinach
- 1 Cup Kale
- 1 Tbsp Broccoli Sprouts
- 6 oz Coconut Water
- 1 Tsp Chlorella Powder
- 1 Tsp Baobab Powder
- 1 Tsp Acai Powder
- 1 Tsp Wheatgrass Powder
Garnishes:
- 1/2 Banana Sliced
- Low Sugar Coconut Granola
Preparation:
- Blend all ingredients with 4 oz water and 4 ice cubes.