Weekly Food Menu - 11.29.21 to 12.5.21 (Paleo/Whole30/Clean Eating)

                                            Paleo/Whole30/Clean Eating Weekly Food Menu

Monday: 11/29/21

Meal 1: Scrambled eggs with chicken sausage and fruit

Meal 2: Leftover dinner 

Meal 3: Potato and Bacon Chowder Soup (Paleo/Whole30)

Recipe Link: https://www.wholekitchensink.com/potato-and-bacon-chowder/

Tuesday: 11/30/21

Meal 1: Sausage Breakfast Skillet with Cranberries (Paleo)

Recipe Link: https://www.wholekitchensink.com/sausage-breakfast-skillet/

Meal 2: Leftover dinner

Meal 3: Best Smoked Butterfly Chicken with Buffalo Ranch Potato Salad (Paleo/Whole30) 

Recipe Link: https://www.wholekitchensink.com/best-smoked-butterfly-chicken/

Recipe Link: https://www.wholekitchensink.com/buffalo-ranch-potato-salad/

Wednesday: 12/1/21

Meal 1: Sausage Breakfast Skillet with Cranberries (Paleo)

Recipe Link: https://www.wholekitchensink.com/sausage-breakfast-skillet/

Meal 2: Leftover dinner

Meal 3: Garlic Chicken Stir Fry (Paleo/Whole30) with cauliflower rice and steamed brown rice

Recipe Link: https://www.wholekitchensink.com/garlic-chicken-stir-fry/

Thursday: 12/2/21

Meal 1: Sausage Breakfast Skillet with Cranberries (Paleo)

Recipe Link: https://www.wholekitchensink.com/sausage-breakfast-skillet/

Meal 2: Leftover dinner

Meal 3: Paleo Chicken and Broccoli in the Instant Pot with cauliflower rice

Recipe Link: https://lexiscleankitchen.com/chicken-and-broccoli/

Friday: 12/3/21

Meal 1: Sausage Breakfast Skillet with Cranberries (Paleo)

Recipe Link: https://www.wholekitchensink.com/sausage-breakfast-skillet/

Meal 2: Leftover dinner

Meal 3: Instant Pot Chicken and Sweet Potato Dinner (Paleo/Whole30)

Recipe Link: https://www.cleaneatingkitchen.com/instant-pot-easy-chicken-dinner/

Saturday: 12/4/21

Meal 1: Whole30 Bullet Proof Coffee 

Recipe Link: http://myjourneyworthsharing.blogspot.com/2020/05/new-recipe-whole30-bulletproof-coffee.html

Meal 2: Leftover dinner

Meal 3: Eating out or ordering dinner in (Soccer Tournament Weekend for us)

Sunday: 12/5/21

Meal 1: Whole30 Bullet Proof Coffee 

Recipe Link: http://myjourneyworthsharing.blogspot.com/2020/05/new-recipe-whole30-bulletproof-coffee.html

Meal 2: Leftover dinner

Meal 3: Creamy Dijon Casserole 

Snacks this week:

Apple with almond butter

Fruit with Sliced Turkey Breast

Paleo Cinnamon Muffins - https://www.wholekitchensink.com/paleo-cinnamon-muffins/

No-Bake Paleo Cookie Dough Bites with Protein - https://www.paleorunningmomma.com/?s=No-Bake+Paleo+Cookie+Dough+Bites+with+Protein

Anyone else have Thanksgiving bloat??? That is why this week I’m going back to eating clean and cutting back on my sugar.  This weeks meal plan consists of many Whole30 and Paleo meals, I also wanted to keep it simple and easy as we back to normal.  I’m excited to get back to eating my healthy foods and to get moving again, now that Thanksgiving is over it’s time to get back on track to get ready for Christmas.  Enjoy and happy cooking everyone!!!

Trader Joe’s Green Bean Casserole - Revised (Gluten-Free)

 

Trader Joe’s Green Bean Casserole - Original Recipe Revised 

Servings: 8 to 10  

Ingredients:

12 tbsp (3/4 cup) butter or ghee

2 medium onions

4 tsp salt

2 - 24 oz bag TJ’s frozen French Green Beans (any frozen brand will work too)

3/4 cup flour (I used Gluten-free)

4 cups milk (Lactose or Nutpod Original for Dairy Free)

2 cans 8 oz TJ’s Gourmet Fried Onion pieces or Gluten-free fried onions 

Directions:

1. Preheat oven to 350 degrees. In your largest skillet over medium heat, melt 4 tbsp of butter.  Add onions and sauté until it begins to soften, about four minutes.  Season with 2 tsp salt and 1/2 tsp of pepper, mix and then add the onion mixture to a 9x13 pan and set aside.
2. Cook green beans according to directions on the bag. If you buy Trader Joe’s green beans there are no directions. Just boil water and cook beans until cooked through and strain them.  Then add them to the onion mixture in the 9x13 pan.  Mix the onions and green beans all together, leave them to cool a bit to make the sauce. 
3. Sauce: Melt remaining butter in the same skillet as the onions over medium heat.  Add flour, whisking constantly until mixture begins to turn golden, about two minutes. Pour in milk and continue whisking until mixture has thickened, about three minutes.  Stir in remaining salt and pepper. Remove from heat and pour over the onion and green bean mixture, mix all together until the sauce covers everything and spread out evenly in the pan.  
4. Bake casserole, covered, until mixture is bubbly and heated through - about 20 minutes.
5. Uncover after 20 minutes, stir and then add French onion pieces on top.  Place back in the oven and broil for about 2 more minutes until the top is golden brown and crispy.  Serve right away and enjoy!

New Recipe - Sweet Potato Hash with Spicy Italian Turkey Sausage (Whole30, Paleo and Clean Eating)

Sweet Potato Hash with Spicy Italian Turkey Sausage 

Servings: 5 to 6 

Ingredients:

Sweet Potato Hash Mix:

2 medium or 1 large Sweet Potato - diced 

1 red bell pepper - diced

1 yellow onion - diced 

3 tbsp Avocado Oil 

4 cloves Garlic - minced

1 tsp Oregano - dried 

1 tsp Chili Powder

1 tsp Salt 

1/2 tsp Pepper 

Spicy Italian Turkey Mix:

1 tbsp Avocado Oil 

1 lb ground turkey

1 tbsp Homemade Spicy Italian Seasoning 

2 to 3 handfuls of mixed greens or baby spinach 

Directions:

1. Preheat oven to 425 degrees.
2. Mix all sweet potato hash ingredients in a large bowl until everything is well coated with the avocado oil, garlic and herbs. 
3. Take a sheet pan with parchment paper, add the sweet potato hash mix to the pan and spread out until the whole pan is covered.
4. Place in the oven at 425 degrees for 25 minutes. Once cooked remove from the oven and place to the side until the meat mixture is done. 
5. When the potatoes are roasting in the oven, add avocado oil to a sauté pan and add ground turkey, cook for about 8 to 10 minutes or until fully cooked. 
6. Next add the homemade spicy Italian seasoning to the ground turkey, stir until all the meat is coated with the spices and cook for a few more minutes.  Add water or broth to prevent from sticking to the pan. 
7. Next add the mixed greens or baby spinach and turkey mixture to the sweet potato hash on the sheet pan.  Mix everything up well and then add the pan back to the oven.  
8. Broil at 500 degrees for about 5 to 10 minutes, remove from oven and it’s ready to serve. 
9. You can top it with fresh cilantro, tomatoes, avocado or Tessemae’s Creamy Ranch. Enjoy!!!

New Recipe - Buffalo Turkey Sweet Potato Hash (Whole30/Paleo)

Buffalo Turkey Sweet Potato Hash 

Servings: 5 to 6 

Ingredients:

Sweet Potato Hash Mix:

2 medium or 1 large Sweet Potato - diced 

1 to 2 tbsp Avocado Oil 

3 cloves Garlic - minced

1 tsp Oregano - dried 

1 tsp Onion Powder

1 tsp Basil - dried 

1/2 tsp each of Salt and Pepper 

Buffalo Turkey Mix:

1 tbsp Avocado Oil 

1 red pepper - diced

1 medium yellow or white onion - diced

1 lb ground turkey

Classic Buffalo Seasoning (New Primal Seasoning) - Add a few dash’s depending on how spicy you like it. 

5 oz Package Baby Spinach 

Directions:

1. Preheat oven to 425 degrees.
2. Take a sheet pan with parchment paper, add the diced sweet potatoes, avocado oil, minced garlic and all the seasonings.  Mixed together with your hands until all the potatoes are well coated.
3. Place in the oven at 425 degrees for 20 minutes. Once cooked remove from the oven and place to the side until the meat mixture is done. 
4. When the potatoes are roasting in the oven, add avocado oil to a sauté pan add the peppers and onions and sauté for about 3 to 5 minutes.
5. Next add the ground turkey to the pepper and onion mix, cook for about 8 to 10 minutes or until the ground turkey is fully cooked. 
6. Then add the Classic Buffalo Seasoning, I did a few dashes but you can add as much or as little to your tasting. If the mixture begins to stick a little, add some chicken broth or water.
7. Next add the baby spinach and cooked roasted sweet potatoes to the turkey mixture.  Mix everything up well and cook until the spinach is welted about 2 to 3 minutes.  Add more salt or pepper to your liking right before serving. 
8. You can top it with fresh cilantro, tomato’s, Tessemae’s Creamy Ranch or Spicy Homemade Mayo. Enjoy!!!

Weekly Food Menu - 8.30.21 to 9.5.21 (Paleo/Whole30/Clean Eating)

 

Paleo/Whole30/Clean Eating Weekly Food Menu

Monday: 8/30/21

Meal 1: Loaded Paleo Breakfast Hash with Eggs, coffee and Nutpod (Paleo and Whole30)

Recipe Link: https://www.paleorunningmomma.com/paleo-breakfast-hash-whole30-egg-free/

Meal 2: Leftover dinner or Mixed green salad with shredded chicken

Meal 3: Creamy Chicken Potato Casserole 

Recipe Link: https://www.paleorunningmomma.com/creamy-chicken-potato-casserole-paleo-whole30/

Tuesday: 8/31/21

Meal 1: Leftover Loaded Paleo Breakfast Hash with Eggs, coffee and Nutpod (Paleo and Whole30)

Meal 2: Leftover dinner

Meal 3: Crockpot Pineapple Chicken with Cauliflower Rice  

Recipe Link: https://cleanfoodcrush.com/crockpot-pineapple-chicken/

Wednesday: 9/1/21

Meal 1: Leftover Loaded Paleo Breakfast Hash with Eggs, coffee and Nutpod (Paleo and Whole30)

Meal 2: Leftover dinner

Meal 3: Quick and Easy Zucchini Chicken Stir-Fry with Cauliflower Rice (Paleo)

Recipe Link: https://cleanfoodcrush.com/quick-easy-zucchini-chicken-stir-fry/

Thursday: 9/2/21

Meal 1: Leftover Loaded Paleo Breakfast Hash with Eggs, coffee and Nutpod (Paleo and Whole30)

Meal 2: Leftover dinner

Meal 3: Paleo Egg Roll Bowls with Chicken (Paleo and Whole30)

Recipe Link: https://www.paleorunningmomma.com/paleo-egg-roll-in-a-bowl-with-chicken-whole30-keto/

Friday: 9/3/21

Meal 1: Creamy Coconut Chia Pudding topped with fresh fruit and 2 scrambled eggs (Paleo)

Recipe Link: https://www.onelovelylife.com/creamy-coconut-chia-pudding/#tasty-recipes-28428-jump-target

Meal 2: Leftover dinner

Meal 3: Paleo Chicken & Broccoli Stir-Fry with Cauliflower Rice or Sweet Potatoes 

Recipe Link: https://www.paleorunningmomma.com/paleo-chicken-and-broccoli-stir-fry-whole30-keto/

Saturday: 9/4/21

Meal 1: Pumpkin Pie Protein Smoothie

Meal 2: Leftover dinner

Meal 3: Creamy Spinach Artichoke Pasta (Paleo)

Recipe Link: https://www.paleorunningmomma.com/creamy-spinach-artichoke-pasta-paleo-vegan/

Sunday: 9/5/21

Meal 1: Pumpkin Pie Protein Smoothie

Meal 2: Leftover dinner

Meal 3: Leftovers from the week or make a mixed green salad with grilled chicken

Snacks this week:

Apple with almond butter

Fresh fruit or mixed fruit bowls

Orange Creamsicle Homemade Ice Cream - https://cleanfoodcrush.com/orange-creamsicle-homemade-ice-cream/

Paleo Vegan Banana Bread - https://realsimplegood.com/paleo-vegan-banana-bread/#recipe

Chocolate Chia Seed Pudding with fresh berries - https://www.onelovelylife.com/chocolate-chia-pudding/#tasty-recipes-27471-jump-target

I’m currently three weeks into my half marathon training and I’m still struggling with my runs and workouts.  I have been working on trying to balance my meals out but I’m still tweaking that as I have noticed I’m not as hungry as I should be but I’m also not drinking enough water either which is not good when I’m sweating a lot from my workouts.  I decided this week to cut the grains out and see how I feel, I use to recover much better and faster when I was doing 100% Paleo so I want to try that again this week and see how my workouts are.  I’m excited for this week and all the yummy recipes I will be cooking, just waiting for the cooler weather to come to enjoy more Crockpot meals. Hope everyone has a very happy and healthy week and keep cooking!!!!

New Recipe - Cinnamon Coconut Whip Cream (Paleo/Vegan)

Cinnamon Coconut Whip Cream 

Servings: 8

Serving size: 2 to 4 tbsp 

Ingredients:

2 - 13.5 oz full-fat coconut milk, chilled in the fridge for at least 24 hours

4 tbsp organic pure maple syrup 

2 tsp organic pure vanilla extract

1/8 tsp to 1/4 tsp cinnamon or more for a strong flavor

Directions:

1. Place both cans of the full-fat coconut milk in the fridge for at least 24 hours up to 48 hours.
2. Chill a glass mixing bowl and electric beaters in the freezer for 15 to 30 minutes.
3. Once the glass bowl is chilled remove from the freezer, open both cans of the full-fat coconut milk and scoop out the hardened coconut cream into the frozen bowl. Pour the coconut water at the bottom of the can into a separate storage container and use for future smoothies.
4. Using a hand mixer, beat the coconut cream on low setting number 1 and 2 for about one minute.  Add your maple syrup, vanilla and cinnamon and mix for another 1 to 2 minutes or until smooth and creamy. 
5. Use the cinnamon coconut whip cream right away or store in the fridge in a well sealed container for up to one week. Enjoy!!!

Weekly Food Menu - 7.12.21 to 7.18.21 (Paleo/Whole30/Clean Eating)

Paleo/Whole30/Clean Eating Weekly Food Menu

Monday: 7/12/21

Meal 1: Paleo Meal Prep Breakfast Bowls

Recipe Link: https://www.paleorunningmomma.com/paleo-breakfast-meal-prep-bowls-whole30/

Meal 2: Leftover dinner or Mixed green salad with shredded chicken

Meal 3: Korean BBQ Chicken Thighs with Garlic Herb Potato Salad

Recipe Link: https://realsimplegood.com/korean-bbq-chicken/

Recipe Link: https://www.paleorunningmomma.com/garlic-herb-potato-salad-whole30/

Tuesday: 7/13/21

Meal 1: Leftover Paleo Meal Prep Breakfast Bowls

Meal 2: Leftover dinner

Meal 3: Chicken Burrito Casserole 

Recipe Link: https://www.paleorunningmomma.com/chicken-burrito-casserole-whole30-paleo-keto/

Wednesday: 7/14/21

Meal 1: Leftover Paleo Meal Prep Breakfast Bowls 

Meal 2: Leftover dinner

Meal 3: Easy Grilled Chicken Drumsticks with Cauliflower Potato Salad

Recipe Link: https://realsimplegood.com/easy-grilled-chicken-drumsticks/

Recipe Link: https://www.paleorunningmomma.com/cauliflower-potato-salad-whole30-keto-paleo/

Thursday: 7/15/21

Meal 1:  Leftover Paleo Meal Prep Breakfast Bowls

Meal 2: Leftover dinner

Meal 3: Teriyaki Chicken Stir Fry

Recipe Link: https://www.paleorunningmomma.com/teriyaki-chicken-stir-fry-paleo-whole30/

Friday: 7/16/21

Meal 1: Garlic Jalapeno Chicken Sausage with Roasted Potato and Kale Hash

Recipe Link: https://www.paleorunningmomma.com/garlic-jalapeno-chicken-sausage-patties-paleo-whole30/

Recipe Link: https://whole30.com/whole30-fast-easy-2/

Meal 2: Leftover dinner

Meal 3: Philly Cheesesteak Bowls

Recipe Link: https://www.paleorunningmomma.com/paleo-philly-cheesesteak-bowls-whole30-keto/

Saturday: 7/17/21

Meal 1: Leftover Garlic Jalapeno Chicken Sausage with Roasted Potato and Kale Hash

Meal 2: Leftover dinner

Meal 3: Paleo Egg Roll Bowl with Chicken

Recipe Link: https://www.paleorunningmomma.com/paleo-egg-roll-in-a-bowl-with-chicken-whole30-keto/

Sunday: 7/18/21

Meal 1:  Leftover Garlic Jalapeno Chicken Sausage with Roasted Potato and Kale Hash

Meal 2: Leftover dinner

Meal 3: Leftovers from the week or make a mixed green salad with grilled chicken

Snacks this week:

Apple with almond butter

Fresh fruit or mixed fruit bowls

Blueberry Muffin in a mug - https://www.paleorunningmomma.com/blueberry-muffin-in-a-mug-paleo/

Lemon Blueberry Donuts - https://www.paleorunningmomma.com/lemon-blueberry-donuts-paleo-nut-free/

I have been up and down with my eating habits again, I haven't really been meal planning and I can definitely tell when I'm making gluten-free pasta with sauce as our dinners or pasta with meat sauce that is never a good sign.  The good news is that we had a lot of meat in our freezer that I wasn't sure we would get through however I ended up using it all so I was happy about that.  I'm looking forward to getting back in my kitchen and preparing some yummy delicious meals for the whole family.  Most of these recipes are new for us so I'm excited to see how they come out. Hope everyone has a happy and healthy week!

Beginner’s Total Body Workout - 30 Day Challenge (Day 21)

DAY 21

Day: 21 - 10 Minute Total Body HIIT Workout

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

Circuit 1
Alternating Side Lunge with Press
Alternating Toe Touches

Circuit 2
Rocking Plank
High Plank Shoulder Touch

Circuit 3
Plyometric Lunges
Spiderman Push Up

Circuit 4
Alternating Toe Touches
Rocking Plank

Circuit 5
Spiderman Push Up
Alternating Side Lunge with Press

Equipment Needed: set of light dumbbells (5-8 lbs), interval timer (Gymboss is a free app download)

What to Do: Perform each exercise for 45 seconds per circuit. Rest 30 seconds after each circuit. Perform this workout 3-4 times a week for amazing body changing results.

This workout combines lunges, planks, push ups, and toe touches for a fast-paced, intense regimen that will have your muscles burning and your whole body’s metabolism surging. Burn fat and calories while working out, and for hours afterward. This workout is the gift that keeps on giving.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/10-minute-total-body-hiit-workout-4/

Just keep moving, that’s the key to staying healthy!

Beginner’s Total Body Workout - 30 Day Challenge (Day 20)

 DAY 20

Day: 20 - REST DAY!!!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/

Beginner’s Total Body Workout - 30 Day Challenge (Day 19)

  DAY 19

Day: 19 - HIIT Total Body Toning Workout

The Stretches 

Warm Up - 5 minutes of cardio (Jump Rope, Jogging, Cycling)

Workout:

• Alternating Lunge with Bicep Curl
• Two-Arm Dumbbell Row to Tricep Kickback
• Crunch and Punch with Dumbbells
• Plank Row to Burpee
• Sumo Squat with Dumbbell Shoulder Press

Equipment Needed: set of light dumbbells (3-5 lbs), interval timer (Gymboss is a free app download)

What to Do: Perform each exercise for 40 seconds and rest for 10 seconds. Rest 1 minute in between each round. Perform this workout 3 times a week on non-consecutive days for optimal results.

Beginne Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

This HIIT workout includes lunges and plank rows alternate with dumbbell work for a perfect combination of cardio and strength workouts. Fast work, short breaks, and guaranteed quick results.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/hiit-total-body-toning-workout-3/

Killer workout coming up, you can do this!

Beginner’s Total Body Workout - 30 Day Challenge (Day 18)

  DAY 18

Day: 18 - Total Body Tabata Challenge 

The Stretches 

Warm Up - 5 minutes of cardio (Jump Rope, Jogging, Cycling)

Workout:

• High Knees
• Burpees
• Jumping Jacks
• Push-Ups
• Jump Squats
• Mountain Climbers
• Jumping Lunges
• Plank Jacks

Equipment Needed: water bottle, a yoga mat or soft surface,  interval timer

This high-intensity challenge is not for beginners, so you should be in excellent health before trying this challenge. Not quite up for it yet? Try our Total Body Workout for Beginners.

What to Do:

1. Perform the first exercise in the circuit at full-intensity for a total of 20 seconds.
2. Rest, or move slowly, for 10 seconds before moving on to the second exercise.
3. Continue through the circuit, using the 20 and 10-second intervals, until the 4-minute circuit is complete.
4. Complete the circuit 4 times for a 16-minute high-intensity workout.
5. Complete the circuit on 4 non-consecutive days during the week.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/summer-total-body-tabata-challenge/

First time for everything, mind over matter...let’s get our sweat on!

Beginner’s Total Body Workout - 30 Day Challenge (Day 17)

  DAY 17

Day: 17 - REST DAY!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/

Stretching is key to prevent injury’s. 

Beginner’s Total Body Workout - 30 Day Challenge (Day 16)

 DAY 16

Day: 16 - Crazy 8’s Total Body Workout Challenge 

Circuit Workout

Warm Up - 5 minutes of cardio - Jump Rope, Jogging or Cycling

Workout:

• 8 Chest Presses
• 8 Alternating Lunges
• 8 Shoulder Presses
• 8 Squats
• 8 Bicep Curls
• 8 Plie Squats
• 8 Tricep Kickback
• 8 Squat Jumps

Equipment Needed: One set of dumbbells of medium weight (8-12 lbs)

What to Do: Perform 8 reps of each of the 8 exercises; rest 30 secs after each move; repeat routine 2 times weekly for best results. Review videos using the link below for exercise demonstrations.

Beginner Level: complete 1 round
Intermediate Level: complete 2 rounds
Advanced Level: complete 4 rounds

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/the-crazy-8s-total-body-workout-challenge/

It’s going to be crazy, who’s up for the challenge?

Beginner’s Total Body Workout - 30 Day Challenge (Day 15)

 DAY 15

Day: 15 - All In One Total Body Workout

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

Circuit 1
1. Burpees
2. Squat-Press
3. Dumbbell Lunge-Lateral Raise

Circuit 2
1. Star Jumps
2. Push-Up with Leg Lifts
3. Goblet Squat

Circuit 3
1. Plank Jacks
2. Deadlift-Bicep Curl
3. Weighted Wood Chop

Equipment Needed: a yoga mat or towel / a medium to heavy set of weights (10-15 lbs.) / an interval timer

What to Do: Set your interval timer for 30 seconds of work and 10 seconds of rest. Repeat each circuit for the assigned number of rounds. Take a 1 minute break in between circuits.

Beginner: 1 round
Intermediate: 2-3 rounds
Advanced: 4-5 rounds

Get the most out of this All-In-One Total Body Workout by performing it 3 times per week!

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/all-in-one-total-body-workout-3/

Make it happen, it starts with you!

Beginner’s Total Body Workout - 30 Day Challenge (Day 14)

 DAY 14

Day: 14 - 15 Minute Total Body Bootcamp 

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

• Cross-Body Hammer Curl
• Tricep Kickbacks
• Sumo Squat with Dumbbell
• Reverse Lunge with a Front Kick (30 seconds each side)
• Crunch and Punch with Dumbbells
• Arnold Press
• Bent-over Dumbbell Rows with a Twist

Equipment Needed: interval timer (Gymboss is a free app download), set of light-medium dumbbells (3-8 lbs)

What to Do: Perform each exercise for 1 minute without rest in between. Rest 1 minute in between each round. Complete this workout 3 times a week for total body toning.

Beginner’s Level: 3 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

It’s a total body workout, but all you need to bring to the table are a couple of dumbbells and 15 minutes of your time. You can fit this quick boot camp in anywhere. Waiting for the laundry to be done? Do it. In between meetings? Done. Find your level below and work your way up. You can do it, it’s all about the journey..Yes, you can.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/15-minute-total-body-bootcamp/

Let’s get fit and healthy people!

Beginner’s Total Body Workout - 30 Day Challenge (Day 13)

 DAY 13

Day: 13 - New You Total Body Yoga Routine

The Stretches 

Warm Up - 5 minutes of cardio (Jump Rope, Jogging, Cycling)

Workout:

• Forward Fold
• Plank
• Chaturanga
• Upward Facing Dog
• Downward Facing Dog
• Warrior II
• Triangle
• Side Plank
• Corpse Pose

What you need: A yoga mat or towel / an interval timer / a yoga block (optional)

What to do: Perform the 5-Minute Cardio Warm-Up video below, first.

Once you’re ready to begin the yoga routine, hold each pose for at least 30 seconds. You can choose to hold for even longer for a deeper stretch. Perform at least 2 complete rounds.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/new-you-total-body-yoga-routine/

Yoga is great for the mind, body and soul!