Fitness / For the Gym / Workouts

Double Dose of Fitness .2

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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:Double Dose Of Fitness- Shoulder Workout | adoubledose.comThis one is a tricep workout (we shared this one in Monday’s post, in case you missed it)! Double Dose Of Fitness- Tricep Workout | adoubledose.comAnd, this one is the leg workout we are planning on doing today!Double Dose Of Fitness- Leg Workout | adoubledose.comBelow are some workout pieces we are loving this week [click each item to shop it directly!]:

We just ordered these crops!
Here are three videos for y’all that correspond with the workouts above:
1.) Standing front raises- make sure you don’t raise your shoulders past your shoulder level


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)


 3.) Step-Ups On Bench – stand parallel to bench holding 10lb dumbbells in each hand

To find videos of the exercises we did for the workouts above (that we didn’t share videos of), look at the following:
 For Shoulders:
For Triceps:
For Legs:
 As far as cooking and meal prepping, we have done several posts on that, but typically, 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 egg cups are great for breakfast on-the-go or for a super quick meal! You can make this on Sundays for the whole week, and then reheat it and serve with fruit or toast.
Double Dose of Fitness- Egg Cups |
Omelette Cups
Serves: 8 servings
  • 6 large eggs
  • ¼ cup milk [optional]
  • ½ cup red bell pepper, diced
  • ¾ cup spinach, thinly sliced 
  • salt and pepper, to taste


  1. Whisk the eggs and milk together in a bowl. Season with salt and pepper.
  2. 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.
  3. Grease a muffin tin (cooking spray, melted butter, or melted coconut oil) and fill cups ¾ full of the egg mixture.
  4. Bake at 375 degrees Fahrenheit for 20 to 25 minutes until centers are set/firm. Can test doneness with a toothpick.
  5. 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.
  6. 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

These burrito bowls would be great for lunches! You could make these on Sunday or Monday for the week! You could also replace the brown rice with extra veggies OR cauliflower rice!
Double Dose of Fitness- Healthy Burrito Bowls |
Healthy Burrito Bowls
Serves: 4 servings
For the chicken:
  • 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
  1. 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.
  2. 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.
  3. To make the corn salsa: In a medium bowl, combine corn, red onion, cilantro and lime juice. Season with salt and pepper.
  4. 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.
To bake the chicken in the oven instead of the slow cooker: Place chicken in a 9×9 inch greased baking pan. Cover the top of the chicken with salsa. Bake at 400 degrees F for 20-25 minutes, depending on the size/thickness of your chicken.
Recipe + photos via Pinterest

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!Double Dose of Fitness- Pesto Chicken + Vegetables | adoubledose.comOne-Pan Pesto Chicken + Veggies

Serves: 4 servings


  • 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


  1. 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.
  2. 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.
  3. 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

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