Workouts – Page 3 – A Double Dose

Double Dose Of Fitness .20 + Our Fave Sports Bras

August 2, 2017

Happy Wednesday, y’all! We are BACK, finally, with our fitness post this week! We haven’t done one of these in over two months since we have been crazy busy with other content, but we have had a TON of y’all asking recently about our workouts and fitness-related content, so we wanted to remind you all that you can find a ton of workouts under the main page menu > LIFESTYLE > FITNESS, or you can just search ‘fitness’ on our blog! Today, we will be covering two topics: a downloadable workout and our favorite sports bras!

In case you missed they last one, you can check it out in this post. Each day (workout) is split into a muscle group with rep amounts, set amounts, and weight amounts. We also are giving a few tips as well. This workout schedule is available for download for $10. It is exactly what we will be doing this week, and you could always re-use this plan for other weeks, and mix and match them. To download the workout schedule, click below:

Note: you will be taken to PayPal to pay, and then should receive a link to the download shortly after that in your inbox. If you do not receive it, please email us!:)

As far as sports bras go, we used to wear the super cute strappy bras for working out, but since we got breast augmentations a few months ago, we only workout in super supportive bras. A lot of you all wanted to know which bras are our fave, and specifically for what types of workout.

For high-intensity workouts, like running, weight training, jumping, etc, we suggest a high-impact sports bra. For activities like yoga and pilates, we suggest a low or medium-impact bra.

{ 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 |10 | 11 | 12}

We own almost all the high impact ones and number 4 and love them all! The high impact ones are great for running because you don’t want your girls bouncing all over the place, haha!

Hope this was helpful! If y’all have any questions about anything, feel free to reach out! Xo

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Fitness / Recipes / Workouts

Double Dose Of Fitness .8

February 22, 2017

Leg Workout - Double Dose of Fitness | adoubledose.com

{ Swiftly Tech Long Sleeve Crew | Speed Short Mesh | Cardio Squad Tank II | Mesh Leggings Similar Here and Here | Free To be Bra | Sunglasses | Shoes Similar Here and Here}

Can’t believe that this our 8th fitness post of this year. We feel like it gets so receptive each week, but a lot of you all say you love these, so we promise to keep them coming! In case you missed some of the previous posts, 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 soon!

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!

This week, we are sharing a leg workout and an elliptical workout!

This is the leg workout one of us did this past weekend:

Here is the elliptical workout!

Below are some workout pieces we are loving this week [click each item to shop it directly!]:

We LOVE these mesh leggings and this heather grey muscle tank!

See videos for each exercise listed above further down in the post!

For LEGS:

Single Leg Deadlift:

Jump Squats:

Weighted Donkey Kicks:

Bulgarian Split Squat:

Single Leg Glute Bridge:

In case you all did miss it in this post, we have did a post on what we eat in a day here! We do eat mostly paleo due to our hypothyroidism condition. In case you missed it, we shared why we avoid certain foods.

As far as cooking and meal prepping, we like to have some kind of protein prepped for the week, like grilled chicken or salmon baked in the oven. That way, we can just add it to salads or veggies for lunch or dinner in 5 minutes! Nobody wants to have to come home and make a full meal, right?

As far as meals go, we have gotten a few requests for some paleo meal ideas. We actually created a new Paleo Meal Ideas board on pinterest, in case you want more ideas!

These banana chocolate-chip muffin are perfect for you sweets lovers, like us;) And, who doesn’t love banana and chocolate chips?!

a Chocolate-Chip Muffins - Double Dose of Fitness | adoubledose.com

Skinny Banana Chocolate-Chip Muffins

Serves: 12 servings

INGREDIENTS

1 and 1/2 cups whole wheat flour
1 tsp baking soda
1/4 tsp salt
1 ½ cups mashed bananas (3 medium bananas)
4 tbsp honey
1 tbsp vanilla
1 tsp cinnamon-optional
1 tbsp olive oil
1 large egg
1/2 cup plain Greek yogurt (nonfat)
1 tbsp almond milk
1/2 cup mini chocolate chips (you can substitute with chopped nuts)

INSTRUCTIONS

Preheat oven to 350 F and spray 12 cup standard muffin tin or 24 cup mini muffin tin with nonstick cooking spray. I used mini muffin tin.
In a bowl whisk dry ingredients: flour, baking soda, cinnamon and salt.
In a large bowl mash bananas, add honey, oil, vanilla, milk, Greek yogurt and egg. Mix until well combined and smooth. You can use electric mixer or whisk by hand.
Add dry ingredients and mix (or whisk) until combined.
Fold in chocolate chips.
Fill muffin tin with batter almost to the top. Bake until the toothpick inserted in the muffin comes out almost clean (with a few crumbs attached). It takes about 20-25 minutes for regular sized muffins or 14-16 minutes for mini muffins. Cool the muffins for 5 minutes in the pan then transfer to a wire rack to cool completely.

Recipe + photos via Pinterest

www.omgchocolatedesserts.com

This avocado chicken salad is the great lunch meal and can be eaten with lettuce wraps, on bread, or with some extra veggies.

Avocado Chicken Salad

Serves: 2 servings

INGREDIENTS

1 cup finely chopped cooked chicken
1 ripe avocado, seeded and peeled (see How to Cut and Peel an Avocado)
1 apple, peeled, cored, and finely chopped
1/4 cup finely chopped celery
1/4 cup finely chopped red onion
2 tbsp finely chopped cilantro or parsley
2 tsp lime juice or a tablespoon of lemon juice
1/2 tsp kosher salt
Pinch of freshly ground black pepper

INSTRUCTIONS

Place the chicken, avocado, apple, celery, and red onion in a medium bowl.
Gently mash the avocado with a fork and stir it around so that everything gets well mixed.
Add the cilantro or parsley, lime juice or lemon juice, salt, and pepper.
Add more lime juice or salt to taste. If the mixture seems a little dry, you can stir in a teaspoon or two of olive oil.
To store, place in a bowl and cover completely with plastic wrap so that no part of the chicken salad is exposed to air. Will keep a couple of days in the fridge.
Serve on sandwich bread, toasted bread, or salad greens (I recommend arugula or watercress for extra zing).

Recipe + photos via Pinterest

www.simplyrecipes.com

This grilled chicken sounds like it has amazing flavor and who doesn’t love salsa?!
Cilantro Lime Grilled Chicken with Salsa - Double Dose of Fitness | adoubledose.com Grilled Cilantro-Lime Chicken with Avocado Salsa
Serves: 4 servings

INGREDIENTS

4 (6 oz) chicken boneless skinless chicken breast halves
1 Tbsp lime zest
1/3 cup fresh lime juice
1/4 cup olive oil, plus more for brushing grill
1 1/2 tsp honey
1/3 cup chopped cilantro, plus more for serving
3 cloves garlic, minced
Salt and freshly ground black pepper
1 1/2 medium avocados (ripe but semi-firm), diced
2 medium Roma tomatoes, chopped
1/2 cup chopped red onion, rinsed under cool water to remove harsh bite
1 clove garlic, minced
1 Tbsp fresh lime juice

INSTRUCTIONS

Place chicken on a cutting board, cover with a sheet of plastic wrap and pound thicker parts of chicken to an even thickness. Transfer chicken to a gallon size resealable plastic bag.
In a small mixing bowl whisk together lime zest, lime juice, olive oil, honey, cilantro, 3 cloves minced garlic and season with 1 tsp salt and 1/2 tsp pepper. Pour marinade mixture over chicken in bag. Seal bag while pressing air out, then rub marinade over chicken. Allow to rest in refrigerator 2 – 4 hours (rotating bag to opposite side and moving chicken around halfway through if possible to ensure it’s evenly marinating).
Preheat a grill over medium-high heat (to about 425 – 450 degrees). Brush grill grates lightly with oil then grill chicken until center registers 160 – 165 degrees on an instant read thermometer, about 4 minutes per side. Remove and let rest 5 minutes.
Meanwhile, in a medium mixing bowl toss together avocado, tomato, onion, garlic and lime and season with salt and pepper to taste. Spoon a generous amount over chicken and sprinkle with chopped cilantro. Serve warm.

Recipe + photos via Pinterest

www.cookingclassy.com

Also, be sure to check our Pinterest to see more healthy recipes + workouts!

Fitness / Recipes / Workouts

Double Dose Of Fitness .7

February 15, 2017

At Home Cardio Workout - Double Dose of Fitness | adoubledose.com

{ Swiftly Tech Long Sleeve Crew | Speed Short Mesh | Cardio Squad Tank II | Mesh Leggings Similar Here and Here | Free To be Zen Bra | Sunglasses }

Hope y’all aren’t getting tired of these posts! A lot of y’all have said how much you look forward to these, so we will keep writing them!:)

In case you missed some of the previous posts, 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!

Since we have gotten good response from our two previous cardio workouts, we decided to share another cardio workout for y’all!

This week, we are sharing an at-home cardio workout, along with a shoulder workout.

This is the shoulder workout we just did the past weekend!

Here is the at-home cardio workout, or anywhere cardio workout!

Below are some workout pieces we are loving this week [click each item to shop it directly!]:

We are loving these leggings and these shoes!

See videos for each exercise listed above further down in the post!

For SHOULDERS:

Bent Over Rear Delt Flyes:

Lateral Raise:

Barbell Front Raise:

Standing Shoulder Press:

Upright Rows:

In case you all did miss it in last week’s post, we have did a post on what we eat in a day here! last week! We do eat mostly paleo due to our hypothyroidism condition. In case you missed it, we shared why we avoid certain foods.

As far as meals go, we have gotten a few requests for some paleo meal ideas. We actually created a new Paleo Meal Ideas board on pinterest, in case you want more ideas!

This blueberry breakfast cake can be made paleo, and is loaded with protein! This is definitely on our must-make list!

Blueberry Breakfast Cake

Serves: 4 servings

INGREDIENTS

For the Gluten Free/Vegan/Flourless version:

2 cups gluten free rolled oats, ground into a flour
1/2 cup coconut palm sugar (use stevia or a sugar free baking blend to keep sugar free)
1 tbsp baking powder
pinch sea salt
1 cup dairy free milk
1 flax egg (can sub for 1 large egg if not vegan)
1 tsp vanilla extract
6 tbsp nut butter of choice, melted (I used smooth cashew butter)
1/4-1/2 cup blueberries

For the Paleo Version:

1/4-1/2 cup blueberries
4 large eggs, whisked lightly
vanilla extract
1/4 cup cashew butter (can sub for almond butter or coconut oil)
1/4 cup maple syrup (can sub for honey or agave)
1/2 tsp baking soda
1 cup unsweetened applesauce
1/2 cup coconut flour

For the protein frosting:

Dairy free milk to form batter
1-2 tbsp nut butter of choice (optional)
1-2 tsp granulated sweetener of choice (optional)
3 scoops vanilla protein powder (see recommendations above)

For the coconut butter frosting:

4-6 tsbp coconut butter, melted
2 T granulated sweetener of choice
Dairy free milk to thin out

INSTRUCTIONS

Preheat the oven to 350. Grease a loaf pan or 8 x 8 baking dish with cooking spray and set aside.
In a large mixing bowl, combine the dry ingredients and mix well.
In a small bowl, whisk the milk, vanilla extract and egg/flax egg. Pour into the dry mixture. Add the melted nut butter (and honey and applesauce for paleo option) and mix very well until a batter is formed.
Divide the batter in half. In one half, fold through the blueberries.
Pour the blueberry filled batter to evenly cover the baking tray or loaf pan. Top with the other half of the batter. Bake for 25-30 minutes, or until golden brown on top and a toothpick comes on clean. Remove from oven and allow to cool completely before serving or frosting, if desired.

Recipe + photos via Pinterest

www.thebigmansworld.com

This one-pan meal is super easy to make and has tons of flavor (and leftovers!)

One-Pan Sausage and Veggies - Double Dose of Fitness | adoubledose.com

One-Pan Italian Sausage and Veggies

Serves: 6 servings

INGREDIENTS

2 large carrots
2 red potatoes
1 small-medium zucchini
2 red peppers
1 head broccoli
16 ounces Italian Turkey or Chicken Sausage
1/2 tbsp of
- dried basil, dried oregano, dried parsley, garlic powder
1/2 tsp of
- onion powder, dried thyme
1/8 tsp red pepper flakes
4 tbsp olive oil
salt and pepper

INSTRUCTIONS

Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper or foil (easy clean-up) and set aside.
Prep the veggies: *It is important to prep the veggies according to directions to ensure they all cook at the same time*
Peel and very thinly slice the carrots. Wash and (if desired peel, we love the peel on) chop the red potatoes. You want the pieces quite small here. (I halve the potatoes and then cut each half into 10-12 pieces)
Halve the zucchini and then cut *thick* coins of zucchini. Coarsely chop the broccoli. Remove the stems and seeds from the peppers and chop into medium-sized pieces. Chop the sausage into thick coins.
Pour all the veggies and sausage on the sheet pan.
In a small bowl combine all of the seasonings and salt and pepper if desired (I use about 1/8 teaspoon pepper and 1/2 teaspoon salt) with the olive oil. Stir to combine.
Pour the seasoning & oil mixture on top of the veggies and sausage and thoroughly toss to coat.
Place in the heated oven for 15 minutes. Remove and toss around the veggies + sausage and return to the oven for another 10-20 minutes or until veggies are crisp tender.
Remove and serve on top of rice or quinoa if desired. (Also great plain!)

Recipe + photos via Pinterest

www.chelseasmessyapron.com

These chicken lettuce wraps are a copycat recipe from PF Changs. If you didn’t order these wraps, you were not cool;) You could serve these with extra veggies on the side!
Chicken Lettuce Wraps - Double Dose of Fitness | adoubledose.com Chicken Lettuce Wraps
Serves: 4 servings

INGREDIENTS

1 lb ground chicken
1 tbsp peanut oil
½ onion, minced
1 cup red or green pepper, diced
1 8 oz can water chestnuts, drained and minced

Sauce:

3 tbsp soy sauce or liquid aminos
3 tbsp hoisin sauce
1 tbsp sesame oil
1 tbsp rice vinegar
1 tbsp peanut butter
1 tbsp honey
2 tsp sweet chili sauce
½ tsp garlic powder
¼ tsp powdered ginger

Topping:

¼ cup peanuts, crushed
Lettuce or your favorite Asian salad

INSTRUCTIONS

Whisk together sauce ingredients until well combined. If you use a firmer peanut butter you may need to microwave the mixture for 30-60 seconds in order to melt it and ensure everything is well-mixed.
Heat 2 tbsp peanut oil in a frying pan.
Once hot, add ground chicken.
Cook until some pieces are starting to brown. Add onion and cook for 5 minutes or until the onion is becoming translucent.
Add the peppers and water chestnuts and cook about 5 minutes or until peppers are becoming soft.
Add sauce and simmer on low heat until the chicken and veggies are evenly coated and everything is heated through.
Serve in lettuce leaves, on top of your favorite Asian salad, or over noodles or rice!

Recipe + photos via Pinterest

www.joyfoodsunshine.com

Also, be sure to check our Pinterest to see more healthy recipes + workouts!

Fitness / Recipes / Workouts

Double Dose Of Fitness .5

February 1, 2017

Stairmaster Workout - Double Dose of Fitness | adoubledose.com

{ Swiftly Tech Long Sleeve Crew | Speed Short Mesh | Cardio Squad Tank II | Mesh Leggings Similar Here and Here | Free To be Zen Bra | Sunglasses }

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!

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!]:

We are loving these leggings and these shoes!

See videos for each exercise listed above further down in the post!

For ARMS:

Alternating Curls:

Hammer Curls:

Tricep Cable Pushdown:

Skull Crushers:

Cable Curls:

Overhead Tricep Extension:

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!

As far as meals go this week, we have gotten a few requests for some paleo meal ideas. We actually created a new Paleo Meal Ideas board on pinterest, in case you want more ideas!

These banana chocolate-chip pancakes are a STAPLE of ours. This is actually one of our own recipes! We are not joking, we literally eat these pancakes every single day for breakfast. Occasionally we will make an omelet or something more savory, but we always gravitate towards pancakes! You all may remember we used to have a baking mix AND ready-to-eat waffles. We no longer have those because we chose to focus on our blog full-time, but these pancakes originated from that mix!

Banana Chocolate-Chip Pancakes

Serves: 2 servings

INGREDIENTS

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

These chicken tenders look AMAZING and would majorly satisfy that craving for chicken fingers aka Chick-Fil-A!
Healthy Chicken Fingers - Double Dose of Fitness | adoubledose.com

Healthy Chicken Fingers - Double Dose of Fitness | adoubledose.com

Healthy Chicken Tenders

Serves: 4 servings

INGREDIENTS

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! Healthy Chow Mein- Double Dose of Fitness | adoubledose.com Spaghetti Squash Chow Mein

Serves: 4 servings

INGREDIENTS

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)

INSTRUCTIONS

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.

Recipe + photos via Pinterest

www.littlebitsof.com

Also, be sure to check our Pinterest to see more healthy recipes + workouts!

Fashion / Fitness / For the Gym / Lifestyle / Workouts

Double Dose of Fitness .4

January 25, 2017

Ab workout - Double Dose of Fitness | adoubledose.com

{ Swiftly Tech Long Sleeve Crew | Speed Short Mesh | Cardio Squad Tank II | Mesh Leggings Similar Here and Here | Free To be Zen Bra | Sunglasses }

Happy Wednesday, y’all! In case you missed the first couple posts of this workout series we started this year, you can check it out here and 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 20-45 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!

This week, we are sharing a back and core workout!

This is the back workout we just did this past Sunday:

And, as far as core workouts, we honestly don’t dedicate an entire day to core workouts, BUT, these are great exercises to incorporate into other days, or you could do an entire day of core (while watching Real Housewives, or our latest obsession, “Summer House”!

Below are some workout pieces we are loving this week [click each item to shop it directly!]:

We are loving these leggings and these shoes!

See videos for each exercise listed above further down in the post!

For BACK:

Wide Grip Lat Pulldown:

Seated Low Cable Row:

Reverse Grip Narrow Grip Pulldown:

Assisted Pull-Ups:

Weighted Hyperextensions:

For ABS:

Medicine Ball Russian Twist:

Medicine Ball Toe Touches:

Weighted Leg Pull-Ins:

Weighted Sit Ups:

We mentioned this in last week’s post, but since we have gotten a few questions about what we typical eat in a day, so we actually have shared a few posts like that a while back. You can check those posts out here and here! We are planning on doing an updated post soon:)

This baked berry oatmeal is a great option for busy mornings, and has a great mix of flavors! This can be made for the week and then served with some eggs for protein!

Baked Berry Oatmeal

Serves: 4-8 servings

INGREDIENTS

2 cups old fashioned oats
1 1/2 tsp baking powder
1/2 tsp salt
1 1/2 cups milk
1/4 cup maple syrup
1 large egg
1 tsp vanilla extract
2 cups mix of blueberries, blackberries, and cut up strawberries

INSTRUCTIONS

Preheat your oven to 375 degrees. Grease a medium baking dish and set aside.
In a medium bowl, mix together the oats, baking powder, and salt. Add the milk, maple syrup, egg, and vanilla. Stir well. Stir in the berries.
Pour the mixture into your casserole dish. Bake in the preheated oven for 20 minutes. Enjoy!

Recipe + photos via Pinterest

www.happyhealthymama.com

These skinny version of cashew chicken looks incredible and is a great swap for the one you would order at a Chinese restaurant!

Healthy Cashew Chicken

Serves: 4 servings

INGREDIENTS

3/4 lb chicken breasts, cut into 1 inch pieces
sea salt and black pepper as needed
1 tbsp tapioca or arrowroot starch (or cornstarch)
1 tbsp coconut oil (or olive oil)
4 cups broccoli florets
1 red bell pepper, cut into bite-sized chunks
3/4 cup roasted, unsalted cashew
red pepper chili flakes
toasted sesame seeds
1 green onion, sliced thinly

Marinade:

6 tbsp gluten free tamari (or low sodium-soy sauce or coconut aminos for paleo version)
1 tbsp hoisin sauce (use gluten free if necessary or omit for paleo version)
3/4 tbsp apple cider vinegar
2 tbsp honey
1 tsp toasted sesame oil
2 1/2 tbsp tapioca or arrowstarch (or cornstarch)
1/2 tsp fresh minced ginger
2 cloves garlic, minced
1/2 cup water, plus more as needed to thin out sauce

INSTRUCTIONS

In a medium bowl, combine all the ingredients for the sauce. Set aside.
Season chicken with salt, pepper, tapioca starch and 1 tablespoon of sauce/marinade.
Add oil to a wok or a large non-stick skillet over medium-high heat.
Add the chicken and stir-fry for 5-6 minutes, or until the chicken is starting to brown.
Toss in the broccoli and bell peppers and cook for 2-3 minutes, or until the vegetables are crisp-tender and the chicken is cooked through. Pour in the remaining sauce and add the cashews. Toss everything together and allow sauce to bubble and thicken. Season with salt, pepper or red pepper chili flakes as needed.
Remove from heat and serve warm on a large platter or over zoodles, cauliflower rice(paleo), quinoa or regular rice or noodles. Sprinkle with sesame seeds and green onions if desired.

Recipe + photos via Pinterest

www.lifemadesweeter.com

We are definitely trying this chicken recipe this week! We LOVE anything roasted chicken! One Pan Mustard Baked Chicken - A Double Dose of Fitness | adoubledose.com One Pan Chicken with Maple Mustard Sauce

Serves: 4 servings

INGREDIENTS

4 chicken thighs , with bone and skin (trim excess fat and skin)
kosher salt , as needed for seasoning
black pepper , as needed for seasoning
paprika , as needed for seasoning
garlic powder , as needed for seasoning
1 tbsp olive oil
1 tbsp minced garlic
1/4 cup pure maple syrup
5 tbsp course ground dijon mustard (looks like a mixture of smooth and wholegrain mustard)
2 tbsp water
2 cups sweet potato , 1/2-inch wedges
8 oz green beans, cut in half
2 sprigs rosemary

INSTRUCTIONS

Set oven rack in the center of the oven and preheat oven to 400°F.
Trim any excess fat or skin from the chicken thighs. Generously season both sides of the chicken with salt, pepper, paprika and garlic powder.
Heat a large oven-proof pan over medium-high heat and add in olive oil. When oil is hot, carefully add in chicken thighs, skin side down. Sear for 5 minutes until skin is crispy and browned, flip over. Turn off heat. Carefully drain chicken grease from the pan, leaving 2 tablespoons. Heat pan over medium heat.
Add garlic to the pan with the chicken, and saute for 1 minute. Meanwhile, combine the mustard sauce ingredients.
In a small bowl combine maple syrup, mustard, and water. Add to pan and stir with garlic to combine. Add the sweet potatoes and coat with the sauce. Simmer in the sauce for 2 minutes. Season chicken and potatoes with salt and pepper, and small sprigs of rosemary around the pan. Transfer to pre-heated oven and cook for 30 minutes.
In a medium-sized bowl lightly drizzle cut green beans with olive oil and a sprinkle of salt and pepper. Set aside.
Remove pan from the oven and remove rosemary. Add in green beans and bake for another 15 minutes, or until the green beans are bright green and crisp. The chicken should be cooked through (155-165°F on a thermometer inserted into the thickest part of the thigh) and sweet potatoes are tender. Serve hot and enjoy.

Recipe + photos via Pinterest

www.jessicagavin.com

Also, be sure to check our Pinterest to see more healthy recipes + workouts!

Fashion / Fitness / For the Gym / Workouts

Double Dose Of Fitness .3

January 18, 2017

Leg Workout - A Double Dose of Fitness | adoubledose.com

{ Swiftly Tech Long Sleeve Crew | Speed Short Mesh | Cardio Squad Tank II | Mesh Leggings Similar Here and Here | Free To be Zen Bra | Sunglasses }

Happy Wednesday, y’all! In case you missed last week’s first and second post of this series, you can check it out 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 !

Since we get a lot of questions about cardio, and what we do for that, we will do anywhere from 20-45 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!

This week, we are sharing an arm and leg workout, as well as a few videos!

Below is an arm workout we just did yesterday + cardio:

And, this one is the leg workout we are planning on doing today!

Below are some workout pieces we are loving this week [click each item to shop it directly!]:

We have these leggings and these shoes and LOVE them!

Here are three videos for y’all that correspond with the workouts above:

1. Outer Dumbbell Curls

2.) Tricep Extensions with Weighted Ball (keep arms close to ears)

3.) Single Leg Deadlifts Holding 10lb Plate

To find videos of the exercises we did for the workouts above (that we didn’t share videos of), look at the following:

For Arms:

Outer Curls with Dumbbells:

Tricep Extension with Weighted Ball:

Barbell Curls:

Hammer Curls:

Tricep Kickback:

For Legs:

Single Leg Deadlift with Plate:

Alternating Lunges with Dumbbell:

Leg Press:

Barbell Squats:

We have gotten a few questions about what we typical eat in a day, so we actually have shared a few posts like that a while back. You can check those posts out here and here! We are planning on doing an updated post soon:)

As far as cooking and meal prepping, we like to have some kind of protein prepped for the week, like grilled chicken. That way, we can just add it to salads or veggies in 5 minutes, and you’re done!

These blueberry muffins are perfect for breakfast! For those of you who have a sweet tooth like us, these are great with some eggs or yogurt for extra protein!

Blueberry Yogurt Muffins - A Double Dose of Fitness | adoubledose.com

Blueberry Oat Greek Yogurt Muffins

Serves: 12 servings

INGREDIENTS

1 cup (120 g) all-purpose flour*
1 cup (80 g) old fashioned rolled oats
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground cinnamon
1/4 tsp salt
1 large egg
1 cup (225 g) plain Greek yogurt
1/4 cup (80 g) honey
2 Tbsp (24 g) coconut palm sugar
1/4 cup (60 ml) unsweetened almond milk
2 tsp vanilla extract
1 cup (140 g) blueberries, frozen or fresh

INSTRUCTIONS

1. Preheat your oven to 350F and prepare a muffin pan by spraying the cavities with cooking spray or greasing them with oil. Set aside.
2. In a large mixing bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and salt. Set aside.
3. In a separate bowl, lightly beat the egg just to break it up. Whisk in the yogurt, honey, sugar, almond milk, and vanilla, mixing until well combined.
4. Add the wet ingredients to the dry ingredients, mixing gently until just combined. Toss the blueberries in 1 Tbsp of flour to prevent them from bleeding or sinking to the bottom of the muffins, and fold them into the batter.
5. Divide the batter evenly among the 12 muffin cups, filling almost to the top. Add a sprinkle of coconut sugar, if desired.
6. Bake for 20-22 minutes, or until the tops of the muffins are firm to the touch and toothpick inserted into the centre comes out clean. Allow the muffins to cool in the pan for about 5 minutes before transferring them to a wire rack to cool completely. Store in an airtight container at room temperature for up to 5 days, or freeze for up to 3 months.

Recipe + photos via Pinterest

These chicken lettuce wraps look great for lunch, and we are all about using lettuce cups as wraps!

Thai Chicken Lettuce Wraps

Serves: 4 servings

INGREDIENTS

1 lb ground chicken
1 tbsp olive oil
2 tbsp red curry paste
1 tbsp ginger, minced
4 cloves garlic, minced
1 red bell pepper, sliced thinly
4 green onions, chopped
1 cup shredded cabbage or coleslaw mix
¼ cup hoisin sauce
salt and pepper to taste
5 basil leaves, chopped
½ head iceberg lettuce, cut into half

INSTRUCTIONS

Add olive oil to a large skillet and heat until oil is very hot. Add ground chicken and cook until no longer pink and starts to brown, break it up with a wooden spoon as necessary. Should take about 3 minutes.
Add red curry paste, ginger, garlic, peppers, coleslaw mix, and stir-fry for another 3 minutes. Add hoisin sauce and green onions, and toss. Remove from heat then add basil and toss.Transfer cooked chicken to a bowl.
Serve by placing spoonfuls of chicken into pieces of lettuce, fold lettuce over like small tacos, and eat.

Recipe + photos via Pinterest

Who else loves fajitas?! We order these every time we go out for Mexican food. These look super easy and yummy! You could also replace the shrimp with chicken.
Sheet Shrimp Fajitas - A Double Dose of Fitness | adoubledose.com One Sheet Shrimp Fajitas

Serves: 4 servings

INGREDIENTS

1 + 1/2 pounds of shrimp, peeled and deveined
1 yellow bell pepper, sliced thin
1 red bell pepper, sliced thin
1 orange bell pepper, sliced thin
1 small red onion, sliced thin
1 + 1/2 tbsp of extra virgin olive oil
1 tsp of kosher salt
several turns of freshly ground pepper
2 tsp of chili powder
1/2 tsp of garlic powder
1/2 tsp of onion powder
1/2 tsp of ground cumin
1/2 tsp of smoked paprika
lime
fresh cilantro for garnish
tortillas, warmed OR lettuce wraps

INSTRUCTIONS

Preheat oven to 450 degrees.
In a large bowl, combine onion, bell pepper, shrimp, olive oil, salt and pepper and spices.
Toss to combine.
Spray baking sheet with non stick cooking spray.
Spread shrimp, bell peppers and onions on baking sheet.
Cook at 450 degrees for about 8 minutes. Then turn oven to broil and cook for additional 2 minutes or until shrimp is cooked through.
Squeeze juice from fresh lime over fajita mixture and top with fresh cilantro.
Serve in warm tortillas.

Recipe + photos via Pinterest

Also, be sure to check our Pinterest to see more healthy recipes + workouts!

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