Getting Better?
Sooo…How is this weeks challenge going? I have found it very humbling, I really suck at yoga, lol!
Plus, it is hard to have the “luxury” of time..which is just an excuse. Actually, doing yoga has helped me decompress and chill a little from my busy schedule.
Let’s face it, when we are busy, 9 out 10 times we are also stressed. When we are stressed our muscles get tight and tense! Take a guess at what makes them feel better?? Yep…stretching, yoga, mobility work etc.
In short, don’t skip your chosen recovery method.
I found this quote from Oprah Winfrey and it has helped me push through, “My philosophy is that not only are you responsible for your life, but doing the best at this moment puts you in the best place for the next moment.” I love the first part, we must take responsibility in our training and eating! I was and am to quick to say, “I don’t have time for yoga.” But…if I want what is best for my body, I will do some sort of recovery work, this week I chose yoga and going this will help me be ready for the next big moment.
Who knows, maybe yoga will help me lift more weights next week…the point is be prepare!
Ge be awesome!
KELLEN LAKE – I can touch the floor ;-)!
PS – Meal Plan Below, This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
All meals serve 1 unless otherwise indicated
Day 1
Breakfast
Ingredients:
15 almonds
2 whole eggs + ½ cup whites
1 tbsp of coconut oil
1 cup of blueberries
Directions
Scramble the eggs using the coconut oil. Have the almonds and blueberries on the side.
Lunch
Ingredients
Dijon Almond Crusted Salmon (see recipe)
Large green salad with vegetables of choice
½ cup of cooked sweet potato
½ tbsp of Extra Virgin Olive Oil
½ tbsp of Apple Cider Vinegar
Directions
Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing.
Dinner
Slow Cooking Pork Loin (see recipe)
Butternut Squash Soup (see recipe)
1 cup steamed broccoli
Directions
Enjoy the broccoli as a side dish with the pork loin or mixed into the soup.
Day 2
Breakfast
Creamy Chocolate Shake (see recipe)
Lunch
Ingredients
4 ounces of chicken, cooked with seasonings
Grapefruit & Avocado Salad (see recipe)
Directions
Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad.
Dinner
4 ounces of ground turkey, browned
2 cups of raw coleslaw mix
1 cup of broccoli
15 walnuts, chopped
1 tbsp sesame seed oil
1 cup medium salsa
Directions
Brown turkey in a large skillet. Once cooked add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top.
Day 3
Breakfast
1 cup of plain Greek Yogurt
1 cup of mixed berries
2 tbsp of shredded coconut
1 tbsp of chopped raw almonds
Directions
Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top.
Lunch
Ingredients
Chicken Waldorf Salad (see recipe)
1 cup of blueberries
Directions
Have the blueberries on the side of the salad.
Dinner
Ingredients
Curried Fish & Vegetables (see recipe)
Cauliflower Mash (see recipe)
Day 4
Breakfast
Ingredients
Eggs with Avocado & Salsa (see recipe)
1 cup of berries
Directions
Enjoy the berries on the side of the Eggs with Avocado & Salsa
Lunch
Ingredients
Shrimp Cakes (see recipe)
2 cups of spinach
½ cup cherry tomatoes, chopped
½ cup cucumber, chopped
½ cup red pepper, sliced
1 ounce goat cheese, crumbled
1 tbsp Apple Cider Vinegar
Directions
Combine all salad ingredients together. Pour Apple Cider Vinegar and mix in. Sprinkle goat cheese on top.
Dinner
Ingredients
Ginger Beef & Broccoli (see recipe)
Cauliflower Mash (see recipe)
Directions
Enjoy the cauliflower mash on the side of the Ginger Beef & Broccoli
Day 5
Breakfast
Ingredients
1 serving Breakfast Smoothie (see recipe)
Directions
Add more ice if desired.
Lunch
Ingredients
4 oz turkey burger (see recipe)
Large Portobello mushroom, grilled (instead of bun)
1 cup coleslaw (see recipe)
1 tbsp olive oil – ½ used to grill mushroom and the other ½ used the coleslaw
* use Dijon mustard and sliced onions, tomatoes and lettuce as toppings
Directions
Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
Day 6
Breakfast
Ingredients
2 whole eggs + ½ cup whites
½ cup sautéed kale, mushrooms, onions, tomatoes
1 tbsp coconut oil, use to sauté vegetables and scramble eggs
Directions
Use 1 tbsp of coconut oil to sauté vegetables in a frying pan. Once the vegetables are almost done add in the 2 whole eggs and ½ cup of whites. Scramble all together.
Lunch
Turkey Vegetable Meatballs (see recipe)
1 cup spaghetti squash
½ cup tomato sauce (sugar free)
1 cup broccoli
Directions
Prepare the Vegetable Meat Balls according to the recipe. Cook the spaghetti squash according to the instructions. Steam the broccoli and mix into the cooked spaghetti squash. Top with the tomato sauce and meatballs.
Dinner
Ingredients
4 ounces of tilapia, grilled with lemon, garlic, salt and pepper
10 black olives – cook with tilapia
8 spears of asparagus
1 cup steamed broccoli
Directions
Bake tilapia at 350 in the oven for 10-15 minutes in a glass dish with garlic, lemon, salt and pepper to taste. Add in black olives. Bake asparagus separately and steam broccoli to have on the side.
Day 7
Breakfast
Ingredients
1 cup Greek yoghurt, plain
sprinkle of cinnamon
1 cup berries
1 tbsp chia seeds
1 cup sliced cucumber and tomatoes (on the side)
Directions
Mix the berries and chia seeds into the yogurt. Sprinkle cinnamon on top. Have the veggies on the side.
Lunch
1 serving Butternut Squash Soup (see recipe)
4 ounces of grilled chicken breast
Large green salad made with 2 handfuls of lettuce + 1 cup mixed raw veggies
½ avocado, chopped
1 tbsp olive oil + 1 tsp aged balsamic
Directions
Chop the chicken up and toss into the salad along with the avocado or eat the chicken separately. Enjoy the meal with soup on the side.
Dinner
Ingredients
Sausage & Tomatoes (see recipe)
Sautéed Sweet Potato Hash (see recipe)
Directions
Prepare recipes as instructed.
