Lunchtime Legs Workout

Leg Day! My favorite workout day ever!
Here's the last workout for this week's round of simple workouts to do during your lunch break that require no weights, but contain strength training exercises. Great exercises for your legs & booty!

• Right & Left Lunges, 20 each side
• Donkey Kicks, Right & Left, 40 each
• Squats - 40
• Hip Bridge Hold - 45 seconds

  - 15 second rest

• Curtsy Lunges, 20 each side
• Russian Dead Lift, 20 each side
• Inner Thigh Raise, 20 each side
• Wall Sit - 45 seconds

- 15 second rest

- Repeat 3 times -

Here are some more leg & booty exercises to get you inspired!

 

 

Lunchtime Upper Body Workout

Working out your upper body may seem a little limited during lunch without weights, but there is plenty to do! For this 20 minute workout, I've thrown in a small bit of cardio to burn more calories while working the smaller muscles, hitting your shoulders, biceps, triceps, and back:

• Wall Press x15
• Burpees x5
• Push-ups x10
• Mountain Climbers x20
• Tricep Dips x20
• High/ Low Plank x10
• Superman Hold 30 seconds

Repeat 3-4 times

Here are some more cardio & upper body workouts to get you inspired:

Breakfast To Go

No, not drive-thru!

Not being a morning person & liking the length of time between my alarm going off and me getting out the door to be as short as possible doesn't mean sacrificing good eating habits. Take 5 minutes the night before to prep and it will take even less time the next morning to have a complete breakfast.

Here's what you'll need for a breakfast sandwich and coffee protein shake:

- 1 piece toast

- 1 egg or 1/4 cup egg whites

- 1 slice ham

- 1 slice cheese

- 6-7 ice cubes

- 1 scoop protein powder

- 1 teaspoon or packet instant coffee

- 1/4 teaspoon stevia

- 1/2 to 3/4 cup non-dairy beverage (I ise unsweetened vanilla almond milk)

- blender

- something to cook the egg in (I use a microwave safe container in a round sandwich shape)

For your breakfast sandwich:

- make toast

- put cheese on top, followed by cooked egg, followed by slice ham

- cut in half, fold & wrap

- store in fridge

For breakfast smoothie:

- put all ingredients in blender EXCEPT the non-dairy beverage

- store in freezer overnight

In the morning, open your breakfast sandwich & heat in toaster oven. Take out blender & add non-dairy beverage. Wrap sandwich & put smoothie in travel container.

You're good to eat healthy on the go! 

:)

Samantha 

Savory Colorful Veggie Recipe

Hi all!

I wanted to share for my first recipe, one of the very first things I cooked when I 1) decided to venture out cooking something besides grilled cheese & Ramen (both which I made fabulously btw) and 2) when I wanted to start eating healthier.

I'm one of those people who didn't know how to cook pasta until her mid-twenties, used to eat Bacon Ultimate Cheeseburgers from Jack in the Box three times a week, and still on occasion messes up hard boiled eggs. Obviously I needed something easy & delicious to start with this whole healthy cooking thing. Hopefully it is easy & delicious for you too.

*Disclaimer: I will explain in detail for those of us that are not accustomed to cooking. For those of you that are, you could probably read this once & know how to cook it in 30 seconds. Bear with us.

What you will need:

- 6 oz carrots (regular or baby)
- 2 medium zucchini (or 1 zucchini & 1 yellow squash)
- 3 to 4 baby red potatoes (approx. 10oz.)
- Garlic (either 1/4 cupped pre-crushed or chopped, or a whole clove if you're feeling awesome)
- Olive Oil
- Balsamic vinegar
- Earth Balance Organic Buttery Spread (or regular butter if you must)
- Basil in a spice jar
- Rainbow or Black Pepper in a grinder
- Large pan & pan cover
* bonus: olive oil spray &/or cayenne pepper


What to do:

1 - Wash all veggies & cut into approx. 3/4 inch cubes. If you're being awesome with a whole clove of garlic, slice it all very thinly. That part may be a bit time consuming but totally worth it.You can cut veggies in order you will put them in to save time: Carrots & garlic first, then potatoes, then zucchini/ squash.

2 - If you have olive oil spray, spray it in your large pan. If you don't, THINLY coat your pan with olive oil. Throw a few drops of water in there to thin it out.

3 -  Put stove on medium/ low. For example, if it goes 1-10, put it on 4.

4 -  Throw in cut up carrots evenly in pan first, then sprinkle garlic over.

5 -  Get your spices. Start with a pinch of cayenne over the garlic if you have it. Do NOT use any more. Put a couple twists of your pepper grinder over it. Move your veggies around a minute.

6 -  Throw in cut up potatoes. Repeat step 5, minus the cayenne & this time add a few shakes of basil.

7 - Your pan should be wanting more things to coat it & the veggies now. Put in 2 teaspoons (or 1 tablespoon) of Organic Buttery Spread, about 1tbs of olive oil and 3tbs of balsamic vinegar. Move your veggies around a minute.

8 - Throw in zucchini squash. Repeat the couple twists of pepper grinder & a few shakes of basil one last time.

9 - Cover pan for a few minutes. Check to see you're not burning it, move it around, and cover it a couple more minutes. Take lid off to finish cooking a couple mins & turn off stove.

10 - Eat it! YUM!