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Double Dose Of Fitness .3

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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:Arm Workout - A Double Dose of Fitness |

And, this one is the leg workout we are planning on doing today!Leg Workout - A Double Dose of Fitness |

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 |
Blueberry Oat Greek Yogurt Muffins
Serves: 12 servings
  • 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


    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 - A Double Dose of Fitness |
Thai Chicken Lettuce Wraps
Serves: 4 servings
  • 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


  1. 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.
  2. 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.
  3. 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.comOne Sheet Shrimp Fajitas

Serves: 4 servings

  • 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
  1. Preheat oven to 450 degrees.
  2. In a large bowl, combine onion, bell pepper, shrimp, olive oil, salt and pepper and spices.
  3. Toss to combine. 
  4. Spray baking sheet with non stick cooking spray.
  5. Spread shrimp, bell peppers and onions on baking sheet.
  6. 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. 
  7. Squeeze juice from fresh lime over fajita mixture and top with fresh cilantro. 
  8. Serve in warm tortillas.

Recipe + photos via Pinterest

 Also, be sure to check our Pinterest to see more healthy recipes + workouts!
Pin now, save for later:
Healthy Meal Ideas - A Double Dose of Fitness |