5-day workout and food plan
By Echelle, Pure Matters
Fall is just around the corner and there’s no better time to get your fall fitness plan in gear. Here is a week-long workout and food plan that includes several yummy green smoothie recipes for you to try. I’ve included five menus along with five workouts -- follow during the week and take the weekend off. You don’t need to belong to a gym for these workouts, so anyone can do them.
Walk for an hour. Make the walk a brisk one while moving your arms in a swinging motion which allows for more calorie burning. Listen to some of your favorite music to keep you going.
Breakfast: Green Smoothie
1 banana, cut in chunks
1 cup grapes
1 (6 ounce) tub vanilla yogurt
1/2 apple, cored and chopped
1 1/2 cups fresh spinach leaves
Place the banana, grapes, yogurt, apple and spinach into a blender. Cover, and blend until smooth, stopping frequently to push down anything stuck to the sides. Pour into glasses and serve.
Lunch: Cleansing Salad
5 Mushroom slices
5 Cherry tomatoes-halved
Sea salt to taste
1 table spoonOlive Oil
Lemon juice to taste
Combine all ingredients into majon jar, close lid to shake for 30 seconds, then enjoy!
Dinner: Broiled Chicken
1 russet potato, peeled and cut into 1-inch cubes
8 small skin-on, bone-in chicken thighs (about 2 1/4 pounds)
1 heaping tablespoon dried oregano
Freshly ground pepper
3 tablespoons extra-virgin olive oil
1 medium onion, cut into 1-inch pieces
1 large green bell pepper, cut into 1 1/2-inch pieces
6 cloves garlic, smashed
4 to 6 pickled cherry peppers, seeded and sliced, plus 1/3 cup brine
1/4 cup roughly chopped fresh parsley
Preheat the broiler. Put the potato in a medium saucepan, cover with water and add 1 tablespoon salt. Bring to a simmer and cook until just tender, about 8 minutes. Drain well.
Meanwhile, pat the chicken dry and sprinkle with the oregano, and salt and pepper to taste. Heat 2 tablespoons olive oil in a large cast-iron skillet over high heat. Add the chicken and cook until browned, about 5 minutes per side. Transfer the chicken to a plate.
Add the potato to the skillet and cook, stirring, 3 minutes. Add the onion and bell pepper and cook until slightly soft, about 1 minute. Reduce the heat to medium; add the remaining 1 tablespoon olive oil and the garlic and cook 2 minutes. Add the cherry peppers and brine and cook, scraping up the pan with a wooden spoon, about 1 minute. Remove from the heat.
Return the chicken to the skillet and sprinkle with the parsley. Toss with tongs, then set the chicken skin-side up on top of the vegetables. Broil until the skin is crisp, 2 to 3 minutes.
Take a class or practice your asanas on your own. The idea is to work on your strength and flexibility in a calm and meditative manner.
Breakfast: Eggs Scrambled with veggies
¼ jalapeno (seeded)
Teaspoon chopped cilantro
½ bell pepper chopped
¼ onion finely chopped
Handful of spinach chopped
Saute all of the above in ½ teaspoon of olive oil
Add two eggs, and scramble until cooked to your liking
Lunch: Green Smoothie
1 large orange, peeled and segmented
1/2 of a large banana, cut into chunks
6 large strawberries
2 cups spinach
1/3 cup plain Greek yogurt
1 cup ice
Put all of the ingredients in a blender and puree until smooth. Pour and serve.
Dinner: Chicken & White Bean Salad
1 medium clove garlic
1/4 teaspoon salt
5 tablespoons extra-virgin olive oil
6 tablespoons fresh orange juice, plus more to taste
1/4 cup white-wine vinegar or red-wine vinegar
1 tablespoon Dijon mustard
1 15-ounce can cannellini or other white beans, rinsed and drained
2 1/2 cups diced cooked chicken breast (see Tip)
2 cups diced zucchini and/or summer squash (about 2 small)
1 1/2 cups diced celery
1/4 cup finely diced ricotta salata, halloumi (see Shopping Tip, above) or feta cheese
1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional)
1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish
Salt & freshly ground pepper to taste (optional)
2 cups torn escarole or romaine lettuce
2 cups torn radicchio leaves
To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature.
To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired.
Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.
Exercise: Dance Dance Dance!
You can take a hip hop, zumba or any fat burning dance class to get your blood pumping and your energy flowing. The only requirement is that the class is high energy and fun!
Breakfast: Granola, Yogurt and Fruit
To your favorite low or non-fat plain yogurt, add ½ chopped apple and 2 tablespoons of your favorite granola
Lunch: Green Smoothie
1 ½- 2 cups very cold, filtered water
6 cups spinach, chopped
5 cups organic romaine lettuce, chopped
2 stalks of organic celery
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
1–2 Tbs. fresh organic lemon juice
Place in blender and blend until smooth
Dinner: Creamy Garlic Shrimp & Pasta
6 ounces whole-wheat spaghetti
12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
1 bunch asparagus, trimmed and thinly sliced
1 large red bell pepper, thinly sliced
1 cup fresh or frozen peas
3 cloves garlic, chopped
1 1/4 teaspoons kosher salt
1 1/2 cups nonfat or low-fat plain yogurt
1/4 cup chopped flat-leaf parsley
3 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon freshly ground pepper
Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Yum!
Kick up your cardio a notch by running for at least 45 minutes. One hour if possible. If you can’t run for an hour, then run for as many minutes as possible, then eat up the remainder of the time with speed walking.
Breakfast: Green Simple Smoothie
1 cup kale
1 cup water
Place in blender and blend until smooth
Lunch: WHOLE Wheat Turkey Sandwich
As long as your bread is 100% WHOLE grain, and your turkey is lean, then feel free to pile any veggie on top to make this the sandwich of your choice and enjoy! Go light on Mayo, and use spicy mustard to give it zest.
Dinner: Boiled Yam and Chicken Veggie Mix
Frozen mixed vegetables
½ chopped small onion
1 chicken breast cut in small pieces
Cut yam approximately ¼ inch thick into rounds and boil for 7 minutes (or until tender)
Heat 1 ½ tablespoons of olive oil; add Italian seasoning; onion and sea salt to taste
Add chicken and sauté for 3 minutes
Add mixed vegetables and sauté all for 7-9 minutes
Enjoy with yam. Delicious!
You probably live next to a high school or a college. If you do, it’s likely that they have a sports stadium. Use the times that it is not in use to add to your workout routine. “Stadiums” is a great workout! Walk up and down the stadiums doing intervals with running if possible. If you can keep this up for an hour, then you can congratulate yourself on completing one stellar workout! Add in free weights (bicep curls) as you do the ‘walk’ portions of your stadium climbs.
Breakfast: Green Smoothie
2 cups cold water
1 banana, cut into chunks
1 orange, peeled and separated into segments
½ apple (your favorite variety), peeled, cored, and cut into chunks
½ lemon, peeled and separated into segments
½-inch piece of fresh ginger, peeled and minced
2 cups baby spinach
Add all ingredients to a blender and puree until smooth and completely combined.
Lunch: Tuna Salad
Mix a can of tuna with 1 tablespoon of light mayonnaise, sea salt to taste, black pepper to taste and ½ celery stick finely chopped.
Use 1 cup of baby spinach and 1 cup of mixed greens. Add some chopped Kalamata olives if desired.
5-ounce broiled salmon that you’ve marinated in your favorite marinade
Serve with brown rice
1/2 cup steamed broccoli
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