Support for health & wellness

24 Day Challenge / Day 21

on March 27, 2013

lb fat

Hello, I love you, want you tell me your name….  I’ve always highly disliked that song!  I mean really, how can you “love” someone if you don’t know their name?  Things that make ya go Hmmmmmm




You’re getting close to the goal line, don’t give up now…time to go STRONGER (& make sure you’ve got your next round ready).

**Fit Tip:  You’re going to WANT to give up..DON’T!  When you reach your goals, you’ll be so glad you pushed yourself and didn’t give-in

HEY…have you ever heard of  It’s really cool!  You can enter your age/weight, body type and what your goals are and it will give you a “visual” of what you’ll look like (& NO, I have NOTHING to do w/ that website, I just stumbled across it and thought it was neat)

BREAKFAST: Meal replacement shake (add 1 c frozen mixed berries, 1/2 banana, TBSP chia seeds, 3/4 c milk/soy/almond & 5 ice cubes) OR Smoothie (I was running out of fruit this am but fixed: bunch of frozen grapes, 1 whole banana, 1 whole/peeled orange, 1 whole kiwi & strawberry greek yogurt)
SNACK:  Beef jerky & pc of fruit
LUNCH:  Corn to be Wild: Mix 2 eggs, 2 Tbs. frozen corn, 1 slice tomato (chopped), 1 Tbs. black beans (rinsed). Nuke in microwave for 2 ½ minutes or until eggs are set
SNACK:  Lowfat Cottage cheese w/ peaches OR Unsweetened applesauce
DINNER:  Chicken broccoli cashew stir fry

*IF you’re working out hard in the gym you should be having a 6th “meal” each day!!  AND DON’T FORGET YOUR FRUITS & VEGGIES~

Chicken, Broccoli, and Cashew Stir-Fry
Stir-fry is fast, easy and delicious.
• 3 c sm broccoli florets with short stems (about 1/2 lb crowns)
• 2 lg carrots, cut into thin diagonal slices (2 c)
• 5 oz soba noodles
• 1 Tbsp olive oil
• 1 Tbsp minced fresh ginger
• 3 lg cloves garlic, minced
• 2 boneless, skinless chicken breast halves, sliced crosswise
• 1 Tbsp soy sauce
• 1 tsp toasted sesame oil
• 3 med green onions, thinly sliced (about 1/2 c)
• 1/2 c chicken broth
• 1/2 c raw cashews (3 oz)
1. Bring large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax paper.
2. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute.
3. Stir in noodles, veggies, and broth and heat through. Sprinkle each portion with 2 tablespoons of the cashews.

SIMPLE EXERCISE PLAN:  The Stationary Lunge:  Start with feet together, hands at hips. Take a wide step back with your left foot, back heel lifted. Keeping your upper body straight, and abs tight, bend both knees about 90 degrees, without letting your back knee touch the floor. Slowly extend your legs, pressing your body back up.  Repeat on each side 20 times


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