Leg day Mondays

Hack Squats(no weight)

Leg press(50lbs)

3 sets 30 reps

Leg curls on ball

3 sets 30 reps

Walking lunges(15lb each hand)

3 sets

Jumps squats

3 sets 1 min 

Pics from my last show! 

Spicy crispy chicken southwest wraps

Ingredients:

-diced grilled chicken

-black beans

-cooked brown rice

-Greek yogurt plain

-eziekial while grain tortilla(found in frozen section of some grocery stores)

-cilantro 

-ciracha

1. Sauté chicken, beans, and rice until warm 

2. Heat up tortilla until crispy

3. Fill cooked tortilla with mixture and top with cilantro, Greek yogurt, and ciracha!

4. Enjoy

Healthier Chicken Florentine and Crispy Spicy Brown Mustard Chicken

So, I cooked dinner for Justin and his mom on Tuesday night.  Since i was already in the kitchen I decided to whip of two chicken dishes, so we could have extras already prepared.  I normally like to take pictures as I go but since i had two dishes going I didn't have much time.

Healthier Chicken Florentine:
Ingredients:
-4 chicken breast
-1 cup almond flour
-big bag fresh spinach
-1/2 cup dry white wine
-1/4 cup almond milk
-tsp gluten free thickening agent
-1/2 cup parmesan cheese
-3 tsp olive oil
-cumin
-paprika
-salt
-pepper
-onion and her seasoning
-garlic powder
-1/2 tsp fresh diced garlic(I buy it in the jar);)
-1/2 lemon squeezed
1. season chicken on both sides equally, coat chicken in almond flour
2. get pan hot with olive oil cooking.
3. sear both sides on high to get a good crisp, about 2 minutes(will not be cooked through) take out of pan and set aside.
4. deglaze pan with white wine and scrape all the bits and pieces off, add the spinach and fresh garlic and lemon juice, saute until wilted
5. sat chicken breast on top, top with parmesan cheese and pour in milk and thickening agent, cover and cook for about 10-15 minutes on low, or until chicken is done.

Sadly, I dont have a picture of the crispy honey mustard chicken but it was so good!

Ingredients:

-4 chicken breast

-1 cup gluten free panko crumbs

-spicy brown mustard

-salt 

-pepper

-1/4 cup coconut oil

-1/2 lemon squeezed

1.preheat oven to 350,  season chicken and spread mustard on both sides

2. coat with bread crumbs

3. place in greased pan(4/4 glass)(I use coconut oil spray)

4. mix coconut oil, melted and lemon juice together and pour on top of chicken

5. bake for 30-40 minutes until golden brown.

ENJOY

Clean Chicken Enchilladas

So cudios to my roommate from college Bekah, for making these for me all the time.  Bad thing is they were NOT healthy, but tasted amazing and fresh.  I decided to tweak the recipe a bit, and Justin loved them;) BTW like i have said a million times always have your meats cooked in bulk, I had Justin grill a few chicken breast early in the week and i use it to make different meals.

Ingredients:
- 1 cooked chicken breast chopped into small pieces
-1/2 cup mixed cheese
-1 small can diced green chilies drained
-corn tortillas
-greek yogurt, plain
-salsa verde
-avocado
-tomato
-cilantro

1. in a medium sized bowl mix chopped chicken, cheese, and green chilies, mix well.
2. heat corn tortillas 4 at a time in a wet paper towel for 30 seconds in microwave.
3. stuff tortillas with chicken mixture and roll up, place opening on bottom of pan.
4. drizzle with olive oil and bake on 350 for about 15-20 minutes until golden brown.
5. in a separate bowel add greek yogurt and salsa verde, half and half until it makes a nice consistency.
6. once enchiladas are done and crispy, top with verde sauce and top with tomatoes, cilantro, and avocado.  

Sweet Potato Brownies

Okay, so i'm such a foodie and i'm always looking for CLEAN way to get my cravings in.  This was my most recent experiment, since this I have made 2 batches:/ haha.  Reminder**No sugar added, how amazing!

Ingredients:
-2 sweet potatoes
-2/3 melted coconut oil
-1 cup unsweetened cocoa powder(I like chocolate)
-2 eggs
-2 containers of unsweetened apple sauce
-2 tablespoons of coconut flour(i'm sure you could use almond flour here too)
-1/2 tsp cinnamon

1. cover sweet potatoes and put in 400 degree over for about 30-40 minutes until soft, once cooked puree in bowl, without skin.
2. once pureed add wet ingredients and whisk
3. slowly add dry ingredients, mix well
4. will be thick!
5. add parchment paper to baking sheet.
6. spread mixture and bake 20-30 minutes until done.

Back Workout

Back Workout!
3 sets of 20 reps

one arm rows, make sure back is straight, start with light weight maybe 5lb and work your way up in sets. 

Bent over rows: knees slightly bent and back straight, feeling focus on pulling shoulder blades together.

under bar pull ups.  The closer your knees are to you the easier it is.  Bring chest all the way to the bar.

seated bent over lateral raises.

Step Up with Reverse Lunge

Get it right get it tight ladies, I love this workout!
20X on each leg
3 sets
*Can hold a pair of  dumbbells for more of a challenge.