PNF No-Excuses Workout #1
No time to make it to the gym?
Give this 15-minute bodyweight workout a try. It will give you a heart-pounding, total-body workout and best of all you can do it anywhere.
Enjoy!
TRX Upper Body Countdown Workout
Weekend Warrior Workout
Blast your upper body with this TRX Countdown Workout.
Here is how you do it:
10 Reps of Rows, followed by 10 Reps of Push-ups, then 9 & 9, 8 & 8, and so on down to 1.
Want a bigger challenge?
Once you take the reps down, immediately take them back up.
Enjoy!
Recipe of the Week – Buffalo Chicken Spaghetti Squash Bowls
Recipe of the Week…
Buffalo Chicken Spaghetti Squash Bowls
Grab a couple Spaghetti Squash, some chicken and cook up this weeks delicious and healthy meal.
Ingredients
- 2 medium spaghetti squash (6-7 inches long)
- 2 cups of cooked shredded chicken*
- 1 cup freshly grated cheddar and/or mozzarella cheese
- 1/3 cup Frank’s Red Hot sauce
- 2 TBSP melted butter
- 1/3 cup Greek yogurt
- 1 jalapeno, diced (seeds, stem, + veins removed)
- 1/4 cup chopped green onion, divided
- salt and pepper, to taste
- ranch or blue cheese dressing for drizzling, optional
- extra grated cheese for topping
Directions
- Pre-heat oven to 400 degrees F.
- Slice your spaghetti squash in half lengthwise and scoop out the seeds. For easy cutting, feel free to stick each squash in the microwave for 5 minutes to soften it up just a tad. The knife slides through way easier this way!
- Next grab a lipped baking sheet or a rimmed baking dish and line with foil.
- To prevent sticking, rub the cut side of the squash with a teeny bit of olive oil and place face down on your baking sheet.
- Roast for 30-40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash, and the exterior of the squash will be visibly softened.
- The squash can be roasted and stored in the fridge for a few days if you’d like to meal prep and plan ahead for a speedier dinner. You can also make the whole shebang one weekend and pop it in the fridge until about 30 minutes before dinnertime. Wind up with a little bit leftover? It reheats marvelously the following day! Now let’s get back to the recipe!
- While the squash roast, cook chicken via your favorite method or squirrel away leftovers from the previous night’s dinner.
- Shred your chicken and combine in a medium bowl with your cheese (I used cheddar and mozzarella), hot sauce, melted butter, Greek yogurt, jalapeño, green onion, salt, and pepper.
- Using a fork, scrape the spaghetti squash bowls to release the delicious strands of squash and mix with your cheesy buffalo chicken mixture.
- Top each squash with a little extra cheese and place face-up on your baking sheet. Cover the baking dish in foil, leaving a little room at the top (like a tent!) so the cheese doesn’t stick.
- Bake at 350 degrees F for around 20 minutes or until hot and bubbly. For golden bubbly cheese, remove the foil at the end, then change oven setting to broil on high and broil for 2-3 minutes.
- Garnish with chopped green onion, a drizzle of your favorite dressing, and even extra hot sauce!
*Recipe Source: http://peasandcrayons.com/2016/02/cheesy-buffalo-chicken-spaghetti-squash-recipe.html/cookbook-print/16405
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Recipe of the Week – Zucchini Lasagna
Recipe of the Week…
Zucchini Lasagna
It is Zucchini season, and if you’ve ever grown them in your garden you know that you always have more than you know what to do with. So here is a tasty recipe that uses up all those zucchini and puts a low carb twist on traditional lasagna.
Ingredients
- 2 large zucchini
- 1 tablespoon salt
- 1 pound ground beef
- 1 1/2 teaspoons ground black pepper
- 1 small green bell pepper, diced
- 1 onion, diced
- 1 cup tomato paste
- 1 (16 ounce) can tomato sauce
- 1/4 cup red wine
- 2 tablespoons chopped fresh basil
- 1 tablespoon chopped fresh oregano
- hot water as needed
- 1 egg
- 1 (15 ounce) container low-fat ricotta cheese
- 2 tablespoons chopped fresh parsley
- 1 (16 ounce) package frozen chopped spinach, thawed and drained
- 1 pound fresh mushrooms, sliced
- 8 ounces shredded mozzarella cheese
- 8 ounces grated Parmesan cheese
Directions
- Preheat oven to 325 degrees F (165 degrees C). Grease a deep 9×13 inch baking pan.
- Slice zucchini lengthwise into very thin slices. Sprinkle slices lightly with salt; set aside to drain in a colander.
- To prepare the meat sauce, cook and stir ground beef and black pepper in a large skillet over medium high heat for 5 minutes. Add in green pepper and onion; cook and stir until meat is no longer pink. Stir in tomato paste, tomato sauce, wine, basil, and oregano, adding a small amount of hot water if sauce is too thick. Bring to a boil; reduce heat and simmer sauce for about 20 minutes, stirring frequently.
- Meanwhile, stir egg, ricotta, and parsley together in a bowl until well combined.
- To assemble lasagna, spread 1/2 of the meat sauce into the bottom of prepared pan. Then layer 1/2 the zucchini slices, 1/2 the ricotta mixture, all of the spinach, followed by all of the mushrooms, then 1/2 the mozzarella cheese. Repeat by layering the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Spread Parmesan cheese evenly over the top; cover with foil.
- Bake for 45 minutes. Remove foil; raise oven temperature to 350 degrees F (175 degrees C), and bake an additional 15 minutes. Let stand for 5 minutes before serving.
Enjoy!
*Recipe Source: http://allrecipes.com/recipe/172958/no-noodle-zucchini-lasagna/print/?recipeType=Recipe&servings=8&isMetric=false
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Recipe of the Week – Barbecue Campfire Chicken
Recipe of the Week…
Barbeque Campfire Chicken
Remember those summer weekends spent camping with your Mom and Dad when you were a kid?
This week’s recipe will take you back to an evening sitting around a camp telling ghost stories and singing campfire songs. Hopefully there is no banjo music.
Ingredients
- 4 boneless skinless chicken breasts, cut in 1-inch pieces
- 2 cups barbecue sauce
- 2 cups drained pineapple tidbits
- 1 red bell pepper, diced
- 1 small red onion, diced
Steps
- Heat oven to 375°F. Cut 4 large sheets of foil; arrange singly on flat surface.
- In medium bowl, toss together 4 boneless skinless chicken breasts, cut in 1-inch pieces, and 2 cups barbecue sauce until chicken is fully coated.
- Divide chicken pieces evenly among sheets of foil. Divide 2 cups drained pineapple tidbits, 1 bell pepper, diced, and 1 small red onion, diced, evenly over chicken on foil sheets.
- Bring up 2 sides of foil over chicken so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space on sides for heat circulation and expansion. Fold other sides to seal.
- To grill, place foil packs on preheated grill. Cook 10 minutes. Turn packs over; cook 10 to 15 minutes longer or until juice of chicken is clear when center of thickest part is cut (at least 165°F).
Enjoy!
*Recipe Source: https://www.pillsbury.com/recipes/bbq-chicken-foil-packs/64aa95d6-b59a-4540-a042-caa8b65da07d?p=1
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Recipe of the Week – Honey Bars
Recipe of the Week…
Honey Bars
Give these bars a try to satisfy your sweet tooth without wrecking your diet.
Ingredients:
Bars
- 3⁄4cup oil
- 1⁄4cup honey
- 1 egg
- 1 teaspoon vanilla
- 1 cup sugar
- 2 cups flour
- 1 teaspoon cinnamon
- 1 cup chopped pecans (optional)
- 1 pinch salt (a little less than an 1/8 of a teaspoon)
- 1 teaspoon baking soda
Icing or glaze (optional)
- 1⁄2cup confectioners’ sugar
- 1⁄2teaspoon vanilla
- 1 tablespoon milk
- 2 tablespoons butter, melted
Directions:
For the bars:
- Preaheat oven to 375 degrees F.
- Lightly grease and flour 9×13 baking pan.
- Mix oil, honey, egg and vanilla in large mixing bowl.
- In separate bowl, mix sugar, flour, cinnamon, pecans, salt and baking soda.
- Mix dry ingredients into moist.
- Put into baking pan.
- Bake 15-20 minutes.
Icing (Optional):
- Combine all ingredients and pour over hot bars fresh out of the oven.
Enjoy!
*Recipe Source: http://www.food.com/recipe/honey-bars-216962
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Recipe of the Week – Make At Home Shakes
Recipe of the Week…
Some mornings you just don’t have time to sit down and eat breakfast. It is those days that a protein shake is a great option. Drop the ingredients into a blender, pour into a cup, and off you go!
Here are four of our favorite recipes.
HAWAIIAN HARVEST
- 1 cup diced pineapple
- 8 oz. Almond Breeze
- 1 Scoop PFC Vanilla Bio-Whey Protein Powder
- ¼ banana
- 1 tsp coconut flakes
- 1 Cup Ice
PEANUT BUTTER CUP
- 8 oz. Almond Breeze
- 1 Scoop PFC Chocoloate Bio-Whey Protein Powder
- 1 TBSP Natural Peanut Butter
- 1 Cup Ice
PEPPERMINT CREAM
- 8 oz. Almond Breeze
- 1 Scoop PFC Vanilla Bio-Whey Protein Powder
- 4 drops Peppermint Extract
- ½ Cup All Natural Vanilla Yogurt
- 1 Cup Ice
JAVA JOLT
- 8 oz. Almond Breeze
- 1 Scoop PFC Vanilla Bio-Whey Protein Powder
- 1 Cup Coffee (Keurig works well)
- 1 tsp coffee beans – optional
- 1 Cup ice
I LOVE VEGGIES
- 8 oz. Almond Breeze
- 1 Cup diced pineapple
- 1 Scoop PFC Vanilla Bio-Why Protein Powder
- 1 Cup Spinach
- ½ Avacado
- Juice of ½ a Lemon
- 1 Cup Ice
Enjoy!