Double Dose Of Fitness .5

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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!]:

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 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 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

1. In a large bowl, combine coconut flour with the rest of ingredients and mix well.
2. Fold in chocolate chips.
3. Turn griddle or pan on and let heat up to medium heat or about 280 degrees.
4. Use a large spoon or 1/4 measuring cup to pour batter and cook pancakes.
5. Allow pancakes to cook for about 2-3 minutes on each side, or until no more bubbles are forming.
6. Carefully flip pancakes to other side to finish cooking.
7. 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 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

1. In a shallow bowl combine almond meal, coconut flour, garlic powder, salt, pepper & smoked paprika.
2. Liberally sprinkle salt and pepper on both sides of the chicken tenders.
3. In a small bowl scramble up 1 egg.
4. Dip the chicken tenders in the egg, then roll them around in the breading mixture.
5. Press the mixture all over the chicken and then shake off the excess.
6. Place a large skillet over medium high heat. Add 1 tablespoon of oil to the pan.
7. Once oil is hot, add a few tenders and cook for about 3 minutes on each side.
8. 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

 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

1. 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.
2. In a small bowl, whisk together coconut aminos, garlic, coconut sugar, ginger and white pepper; set aside.
3. 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.
4. Stir in spaghetti squash and sauce mixture until well combined, about 2 minutes.
5. Serve immediately.

Recipe + photos via Pinterest 

www.littlebitsof.com

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