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Happy Wednesday! In case you missed last week’s first post of this series, you can check it out here! Below, you will find videos, several of our workouts from the week, as well as a breakfast, lunch, and dinner recipe that we are planning on making this week or the following week!
Typically, 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). This week, we are sharing a shoulder, leg, and tricep workout, as well as a few videos!
Below is a shoulder workout we did last week + cardio:
This one is a tricep workout (we shared this one in Monday’s post, in case you missed it)! 
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!]:
2.) Tricep Push-Down on Cable Machine- use the straight bar attachment to extend your triceps downwards (we use 10-12 lbs, depending on the cable machine)
- 6 large eggs
- ¼ cup milk [optional]
- ½ cup red bell pepper, diced
- ¾ cup spinach, thinly sliced
- salt and pepper, to taste
INSTRUCTIONS
- Whisk the eggs and milk together in a bowl. Season with salt and pepper.
- Dice the pepper into small pieces. Stack the spinach leaves, roll them up, and slice them thin. Add the peppers, and spinach to the egg mixture.
- Grease a muffin tin (cooking spray, melted butter, or melted coconut oil) and fill cups ¾ full of the egg mixture.
- Bake at 375 degrees Fahrenheit for 20 to 25 minutes until centers are set/firm. Can test doneness with a toothpick.
- To store in the refrigerator: Allow egg cups to cool completely. Stack gently in an airtight container. Store in the refrigerator up to 1 week. Re-heat in the microwave approximately 45 seconds to 1 minute or until hot.
- To store in the freezer: Allow egg cups to cool completely. Wrap each egg cup individually with plastic wrap, then place in a zip-top bag. Store in the freezer up to 1 month. Thaw egg cups in refrigerator overnight, remove plastic wrap, then re-heat in the microwave 45 seconds to 1 minute OR remove plastic wrap and re-heat in microwave until thawed and heated through.
Recipe + photos via Pinterest
- 1 pound boneless skinless chicken thighs (or chicken breasts will also work)
- 1 cup chunky salsa
- 1/2 teaspoon chipotle chili powder
For the rice:
- 2 teaspoons coconut oil
- 1 cup dry short grain brown rice
- 2 cups water or vegetable broth
- 1 small lime, juiced
For the corn salsa:
- 1 cup organic sweet corn
- 1 small red onion, diced (or about 1/2 cup diced red onion)
- 1/4 cup fresh chopped cilantro
- 1 small lime, juiced
- Freshly ground salt and black pepper, to taste
For the beans:
- 1 (15 oz) can low sodium black beans, rinsed and drained
To garnish:
- 1/2 cup cheese (optional)
- For garnish: Extra salsa, avocado slices (or guacamole), jalapenos if you like spice, cilantro, greek yogurt, hot sauce, etc
- Make the chicken: Place chicken, salsa and chipotle chili powder in a slow cooker, cover and cook on low for 6-7 hours or on high for 3-4 hours. Once done cooking, shred chicken with two forks and place back in the slow cooker until ready to serve. If you don’t have a slow cooker, refer to the notes section in the recipe for baking instructions.
- To make the brown rice: Place a medium pot over medium heat and add in coconut oil and brown rice. Toast rice with the coconut oil for 5 minutes; stirring frequently to toast the rice and infused the coconut oil flavor in. After 5 minutes add in water and bring mixture to a boil, then cover, reduce heat to low and simmer for 45 minutes. After 45 minutes, remove heat, and lime juice, then recover and let stand for 10 more minutes. Once done, season with a little salt to taste.
- To make the corn salsa: In a medium bowl, combine corn, red onion, cilantro and lime juice. Season with salt and pepper.
- To make the bowls, evenly distribute rice, chicken, black beans and corn salsa into bowls (or containers if meal prepping.) Garnish with cheese, cilantro, hot sauce and extra salsa, if desired. If you are planning on enjoying the meal later, do not add the avocado. Add once ready to eat.
This one is a great option for an easy dinner that combines chicken and veggies (our go-to!) This one looks like it will have a ton of flavor, so we are definitely going to be trying this one this week!
One-Pan Pesto Chicken + Veggies
Serves: 4 servings
INGREDIENTS
- 2 tablespoons olive oil
- 1 pound chicken thighs, boneless and skinless, sliced into strips
- 1/3 cup sun-dried tomatoes, drained of oil, chopped
- 1 pound asparagus, ends trimmed, cut in half, if large
- 1/4 cup basil pesto
- 1 cup cherry tomatoes, yellow and red, halved
INSTRUCTIONS
- Heat a large skillet on medium heat, add 2 tablespoons olive oil, add sliced chicken thighs, season chicken generously with salt, add half of chopped sun-dried tomatoes – and cook everything on medium heat for 5-10 minutes, flipping a couple of times, until the chicken is completely cooked through. Remove the chicken and sun-dried from the skillet, leaving oil in.
- Add asparagus (ends trimmed), seasoned generously with salt, remaining half of sun-dried tomatoes, and cook on medium heat for 5-10 minutes until the asparagus cooked through. Remove asparagus to serving plate.
- Add chicken back to the skillet, add pesto, stir to coat on low-medium heat until chicken is reheated, 1 or 2 minutes. Remove from heat. Add halved cherry tomatoes, mix with the pesto and the chicken. Add chicken and tomatoes to the serving plate with asparagus.
Recipe + photos via Pinterest
Veggie Breakfast Casserole [ great for meal prepping breakfast! ]
Healthy Chicken and Veggies [ great for lunch at work! ]