Menu Plan Monday

 I'm a day late! Lunches are generally leftovers. If there aren't any, I always have tuna on hand to make a sandwich with raw veggies. We usually go out for dinner on Saturday night and Sunday night we eat any leftovers or just wing it. 

Here it is:

Monday: 

Breakfast: Sweet Potato Toast

Dinner: Asian chicken meatballs with mango slaw

Tuesday:

Breakfast: Protein crepes

Dinner: Skinny chicken enchilada casserole and salad or veggies

Wednesday:

Breakfast: Sweet potato toast

Dinner: Shrimp fried rice

Thursday:

Breakfast: Protein crepes

Dinner: Instant pot chicken gnocchi soup with a salad

Friday:

Breakfast: Sweet potato toast

Dinner: Chicken bacon ranch naan pizza with a salad

Ready to Run?

 It’s time to put down the weights and elastic bands and throw on some running shoes  and sweatbands!

Enter the 30 Day Breakaway Challenge! This running program will help you break past your everyday boundaries. You don’t have to feel satisfied with your same-old routine.  Instead, dare yourself to try something new. Dare to move past your limitations.

The 30-Day Breakaway program will teach you how to run the “right” way - showing you new techniques to get stronger and leaner fast!

Led by renowned track star and NASM-certified personal trainer, Idalis Velazquez, the program is especially suited to fit any intensity level from beginner to pro. Idalis will show you the ropes - from leading you through weight-lifting warm-ups, to pumping you up in your headphones  as you begin your daily sprint.

For the days you can’t get outside, the program has “rainy day” workouts you can try! You can watch Idalis from your streaming device as she runs through the most beautiful landscapes - and you can follow her along on her journey from your treadmill! 

With a mix of resistance and running training, Idalis’ 20- 45 minute sessions will have you in shape in no time! Even more than that, it’ll have you so fit you’ll be able to tackle a 5K race by the end of the 30-Day program.  #turkeytrotanyone?

This program guarantees that by the end of the 30 days, you’ll be able to tackle the challenge. And you’ll be glad you did!

The fantastic news is that early access for coaches already started so I can assure you that it’s a GREAT program. For someone who never runs, this has been eye-opening  for me! 

The even BETTER news is that VIP members can now get access!  And you can become a VIP anytime! So you can sign up and start day one of your running journey HERE

We’re all born to run, so don’t hold back! Get running today! For more information about the program,  you can check out this article.

Ready, set, go! 

Dawn

P.S. The 30-Day Breakaway program offers 20-45 min training sessions a day for six whopping days a week for 30 days! Who’s in for a virtual turkey trot??? 

Hawaiian Chicken Tacos

 

Instant pot hawaiian chicken tacos with jalapeño ranch

• author: lindsay
• prep time: 10 minutes
• cook time: 30 minutes
• total time: 40 minutes
• yield: 6 servings 1x

DESCRIPTION

These Instant Pot Hawaiian Chicken Tacos are out of this WORLD. Juicy pineapple and spiced chicken crisped under the broiler, tucked into tortillas, and rolled up with creamy jalapeño ranch slaw.

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SCALE

INGREDIENTS

Instant Pot Hawaiian Chicken

• 1.25 lbs. boneless skinless chicken thighs
• 2 cups fresh pineapple, finely chopped
• 1 jalapeño, minced (remove ribs and seeds for less heat)
• half of a red onion, minced
• 3 cloves garlic, minced
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 tablespoon sriracha
• 1 tablespoon yellow mustard
• 1/4 cup water

Jalapeño Ranch

• 1/2 cup mayonnaise
• 1/4 cup olive oil
• 1/4 cup water
• 1 tablespoon white vinegar
• 1 jalapeño (remove ribs and seeds for less heat)
• 1 clove garlic
• 1 teaspoon dried dill (or about 1/4 cup fresh)
• 1/4 cup fresh parsley
• 1/4 cup fresh chives (or sub 1/2 teaspoon onion powder)
• 1/2 teaspoon salt
• black pepper to taste

Extras:

• Cabbage for the slaw
• Tortillas
• Any extra toppings you like

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INSTRUCTIONS

1. Prep: Preheat the oven to 475 degrees (broil setting).
2. Instant Pot: Place all chicken ingredients in the Instant Pot. Cook on high pressure for 10 minutes (20 if frozen). Release the pressure and shred chicken directly in pot.
3. Broil: Transfer shredded chicken to a baking sheet lined with foil. Broil for 10-15 minutes until browned. 
4. Sauce: Pulse jalapeño ranch ingredients in a food processor until smooth. Toss some of the dressing with finely shredded cabbage to make a slaw.
5. Done: Serve chicken in warm tortillas with slaw and an extra drizzle of jalapeño ranch, slices of avocado, extra pineapple, cilantro, red onion, etc.

 

NOTES

The equipment section above contains affiliate links to products we use and love!

Making this in a slow cooker: Since chicken cooks quickly, set this to high for 2-3 hours or low for 4-5 hours. Then shred and brown.

Making this on a stovetop: Sauté the vegetables and spices, add the chicken, add a little more liquid (maybe 1/2 cup to 1 cup), and let it simmer down. Then shred and brown.

Freezer Meal Version

1. Freeze Together:
   1.25 lbs. boneless skinless chicken thighs
   2 cups fresh pineapple, finely chopped
   1 jalapeño, minced (remove ribs/seeds for less heat)
   half of a red onion, minced
   3 cloves garlic, minced
   1 teaspoon chili powder
   1 teaspoon cumin
   1 teaspoon salt
   1 tablespoon sriracha
   1 tablespoon yellow mustard
2. Instant Pot Instructions: Add 1/4 cup of water before cooking. High pressure 20 mins + quick release.
3. Slow Cooker Instructions: Add 1/4 cup of water before cooking. High setting 4 hours (thaw first).
4. Final Step: Shred chicken and serve with slaw tossed withJalapeño Ranch in tortillas.

Menu Plan Monday!

 

Monday:

Breakfast: Pumpkin Oatmeal Muffin & Hard boiled eggs

Lunch: Pumpkin Shake with super greens

Dinner: Garlic butter chicken w/Caulirice

Tuesday: 

Breakfast: Bacon Spinach Omelet

Lunch: Leftover chicken w/caulirice

Dinner: Sausage & pepper zoodles

Wednesday:

Breakfast: Pumpkin oatmeal muffin & yogurt drink

Lunch: Leftover sausage & pepper zoodles

Dinner: Hawaiian chicken tacos

Thursday:

\Breakfast: Bacon spinach omelette

Lunch: Leftover Hawaiian chicken taco's

Dinner: Chicken pad thai

Friday:

Breakfast: Pumpkin Oatmeal muffin & yogurt drink

Lunch: Leftover Chicken pad thai

Dinner: Buffalo & cauliflower cheese soup

Saturday & Sunday are not planned. We usually have shakes for breakfast and/or go out. Lunch & dinner is whatever we have on hand that needs to get eaten. We usually go out for dinner once over the weekend as well.

Snack for the week: Pumpkin scones 

(If there aren't any leftovers for lunch, then egg salad will be served

Want To Up Your Workout Routine? 4 Pro-Tips for the Best Run Ever!!!

 We’ve already talked about how running makes you feel better, but have we talked about how to run the RIGHT way?‍  

I know what you’re thinking - How can you run the WRONG way???

Well, running isn’t rocket science  but there are some things you can do to make it less, dare I say...torturous.

There are some tips you should follow so you can prevent injuring or over-exerting yourself. When you go for your morning jog you want to get the most out of it, right?

These 4 tricks are sure to do exactly that. Here are 4 fool-proof ways to improve your daily run. 

1. Get the Right Shoes 

The best run of your life starts with a good pair of shoes. Find the softest, most comfortable running shoes you can. Find something light, but with enough cushion to support your joints as you run. Running can put a lot of stress on your joints - so it’s important to find shoes that can take the impact. 

2. Follow the Right Diet 

Before you exercise, you need to make sure you’ve got enough fuel to keep you running. For the best pre-run snack, avoid foods that are high in fiber or fat. You want something easy to digest that packs an instant punch of energy. Go for some healthy carbs like bananas, cereal, or dried fruit.

3. Warm-up 

A great way to warm-up before you go on a run is to stretch. This will help limber up your muscles for the real workout and can lower your chances of getting injured.

4. Go at the Right Pace 

Ready, set, go! Find a pace that works for you. Don’t forget to take a cool-down walk when you’re done. It helps your heart rate decrease at a slower, healthier rate.

Want more running tips from the pros? Beachbody is launching a new program called 30-Day Breakaway and it’s their first outdoor program ever! You no longer have to exercise by the T.V. Instead, you can exercise on the go in the fresh outdoors - and it’s all about running! 

VIP access to 30-Day Breakaway is now open! SIGN UP TODAY and be the first to try out this revolutionary program.

Dawn

P.S. Skip all the way to the bottom? No problem. I do it too.  If you scroll up, you’ll find 4 running tips, which you’ll probably want to read over because a new program called 30 Day Breakaway is out and it’s alllll about running.

 I don’t know about you - but I love love, LOVE vegetables. 

Veggies are extremely versatile and can be packed into almost any dish - sautéed, grilled, fried, or baked. They add a lot of flavor to our food and they also provide a ton of health benefits. 

Have you ever heard that the more colorful the food on your plate is, the healthier the meal is? Well, it’s true!

And just for you, I've selected a rainbow of veggies to try in this classic French dish, Ratatouille (Yes, the one from the movie). 

Ratatouille 

Ingredients:

2 yellow squashes

6 tomatoes

2 eggplants

2 zucchinis

Sauce: 

4 cloves garlic

1 red bell pepper

1 yellow bell pepper

1 onion

2 tablespoons olive oil

28 oz can of crushed tomatoes

salt

pepper

basil

parsley

 

Instructions:

Cut thin slices of tomato, eggplant, squash, and zucchini. Meanwhile, pour 2 tablespoons olive oil, minced garlic, minced onions,  and diced peppers into a saucepan. 

 Wait until the vegetables are soft before pouring in the crushed tomatoes. Sprinkle salt, pepper, basil, and parsley on the sauce. Stir and wait until the sauce begins to bubble. Arrange vegetables in a layered circle in the saucepan. Put in the oven and bake at 375℉ for 1 hour. Wait until it cools and enjoy! 

 Going vegetarian doesn’t have to be boring! You can spice it up with a delish dish like this one!

 Enjoy! 

Dawn

PS:  A new program is dropping this month for VIP members. Coaches have access to it now and it’s kicking my butt!  I’ll share more soon!