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Happy Wednesday, y’all! In case you missed the first couple posts of this workout series we started this year, you can check out some of them here and here! Below, you will find videos, several of our workouts from the week, as well as a breakfast, lunch, and dinner recipe that we have tried or are planning on making this week!
As far as cardio goes,we will do anywhere from 30-45 minutes of cardio, usually on the stair master, followed by weight training (each muscle group a different day). Every body is different, and you definitely don’t need to do that much cardio each day, just whatever you feel up to, or feel like you can handle at this time! We used to do ZERO, so just find what works best for you!
We have been getting a lot of questions as far as what our cardio is, so we decided to put together a great cardio routine for you all to try. We usually will do steady-state, meaning the same level the whole time, but interval training is actually better for you!
This week, we are sharing a stairmaster workout, along with an arm workout.
This is the arm workout we just did yesterday!
Here is the stairmaster workout. To be honest, we haven’t tried this exact one, but we will definitely be trying out it out ASAP. We usually go a little bit faster than the levels shown here, but we still think this workout will be tough enough, even for a quick 20-minute one! You can also repeat this again for a total of 40 minutes, or however long you feel like going that day! ALSO, it is very important to note that, although we are doing levels 18-2o on some days, we are holding on pretty tight, and sometimes leaning a little too much, so don’t do that;) You want your legs to do the working!
Below are some workout pieces we are loving this week [click each item to shop it directly!]:
In case you all did miss it in last week’s post, we have done some posts on what we eat in a day here and here! We are planning on doing an updated post soon:) In the meantime, we do eat mostly paleo due to our hypothyroidism condition. We are planning on doing another full post on that, and why we eat no dairy or grains this weekend, so stay tuned!
- 1/2 cup coconut flour
- 3 eggs
- 1/3 cup unsweetened applesauce, coconut oil, OR yogurt
- 1 & 1/2 cup water
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 1/3 cup chocolate chips (we use Enjoy Life brand)
- 1 banana, sliced, for topping
INSTRUCTIONS
- In a large bowl, combine coconut flour with the rest of ingredients and mix well.
- Fold in chocolate chips.
- Turn griddle or pan on and let heat up to medium heat or about 280 degrees.
- Use a large spoon or 1/4 measuring cup to pour batter and cook pancakes.
- Allow pancakes to cook for about 2-3 minutes on each side, or until no more bubbles are forming.
- Carefully flip pancakes to other side to finish cooking.
- Serve pancakes with sliced banana, chocolate chips, and maple syrup.
Recipe + photos via adoubledose.com
www.adoubledose.com
- 2 lbs. chicken tenders
- 1 egg
- 1/2 cup almond meal
- 1/4 cup coconut flour
- 2 teaspoons garlic powder
- 1 teaspoon salt
- 1 teaspoon pepper
- 1/4 teaspoon smoked paprika
- olive oil
- salt & pepper
INSTRUCTIONS
- In a shallow bowl combine almond meal, coconut flour, garlic powder, salt, pepper & smoked paprika.
- Liberally sprinkle salt and pepper on both sides of the chicken tenders.
- In a small bowl scramble up 1 egg.
- Dip the chicken tenders in the egg, then roll them around in the breading mixture.
- Press the mixture all over the chicken and then shake off the excess.
- Place a large skillet over medium high heat. Add 1 tablespoon of oil to the pan.
- Once oil is hot, add a few tenders and cook for about 3 minutes on each side.
- Continue with the rest of the tenders and serve with some paleo ketchup!
Recipe + photos via Pinterest
www.littlebitsof.com
This spaghetti squash chow mien looks amazing, and is a great option for when you’re craving chinese take-out!
Spaghetti Squash Chow Mein
Serves: 4 servings
- 1 large spaghetti squash
- 1/4 cup coconut aminos (or tamari if not paleo)
- 3 cloves garlic, minced
- 1 tbsp coconut sugar
- 2 tsp freshly grated ginger
- 1/4 tsp white pepper (or black pepper!)
- 2 tbsp olive oil
- 1 onion, diced
- 3 stalks celery, sliced diagonally
- 2 cups cole slaw mix (shredded cabbage and carrots)
- Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13 x 9 pyrex and pour 1/2 inch of water in the bottom of the pan. Bake at 400 degrees for 30-40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside.
- In a small bowl, whisk together coconut aminos, garlic, coconut sugar, ginger and white pepper; set aside.
- Heat olive oil in a large skillet over medium high heat. Add onion and celery, and cook, stirring often, until tender, about 3-4 minutes. Stir in cabbage until heated through, about 1 minute.
- Stir in spaghetti squash and sauce mixture until well combined, about 2 minutes.
- Serve immediately.
Veggie Breakfast Casserole [ great for meal prepping breakfast! ]
Healthy Chicken and Veggies [ great for lunch at work! ]
Photo and recipe: Averie Cooks
Photo and recipe: PineappleandCoconut
Photo and recipe: Sally’s Baking Addiction
Photo and recipe: Love and Lemons
Photo and recipe: Gimme Some Oven
Photo and recipe: Minimalist Baker
I have said it a million times, but I am saying it again: I am a chocoholic and have a MAJOR sweet tooth. The main thing I have learned in the past couple of years from changing my lifestyle and eating more wholesome ingredients is that you don’t have to deprive yourself from eating sweets and chocolate. I really think that everything is good in moderation. If you deprive yourself, you will be miserable and it will lead you to not sticking with your goals.
I have shared my story with Hypothyroidism in the past 
One of my favorite ways to cure a sweet tooth at night, or really, any time of day, is to make this better-for-you hot chocolate. It can be made in just a few minutes and gives you that chocolate boost you need! It is also made with unsweetened almond milk, so it is dairy free.
This couldn’t be easier to make. No stovetop required! Just combine the cocoa powder with a little bit of hot water to form a paste.
Add in the unsweetened almond milk and 
Microwave for 1 to 2 minutes, top with marshmallows, and drink up!
