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01.12.2016

#LGFitAndLean2016 Challenge: Cardio + Core (W2D3)

Hump day here at LG during the Fit and Lean Challenge is our midweek reset! A day off from the weights to focus on cardio, core and recovery so we can finish the week out strong. How about it?! And while we’re here to reset and refocus, why not make Wednesday an official day of a mini meal prep?! See what I mean below!

FIT PORTION TIP:

  • HOLD UP! How about we begin with the lean portion ab workout so that the core is on fire throughout this cardio workout

W2D3_fit_weight_workout
LEAN PORTION TIP:

  • Add in a dumbbell to turn up the intensity of this workout
  • Move very slowly and controlled through each movement even though the intervals are time… focus on form > reps

W2D3_lean_weight_workout
Healthy Habit: Mini-meal prep… let’s do it! One of the reasons this community thrives is because we’re not afraid to make mistakes and more importantly, we’re not afraid to share our struggles. Here’s a common one I hear… “At the beginning of the week, I have so much motivation and focus. My meals are prepped and I have no problem getting to the gym. By the end of the week, I’m sick of my prepped meals and I start reaching for the junk.” I know the feeling all too well, so I started mini meal prepping half way through the week. It sets me up for serious success through the weekend and allows me to enjoy new, fresh meals! Do it with me!!

MINI MEAL PREP IN THREE STEPS

STEP ONE: SHOP OR TAKE INVENTORY

By midweek, you’re probably piecing together meals, which isn’t an ideal scenario. A quick stop at the store on the way home from work is the perfect idea! I typically get chicken, fish, eggs, nuts, and whatever fresh fruits and vegetables are tickling my fancy at the moment! If you’re lucky enough to have a well stocked fridge, do a quick inventory check… do you have enough to last you a few days?!

STEP TWO: PROTEIN

Protein is the only thing I mini meal prep! It’s quick, easy and forms the foundation for a healthy meal. If your protein is already prepared, it’s pretty stinkin’ easy to add on the other food plate sections #LGMealPlan to stay on track through the rest of the week!

On a mini meal prep day, I always opt for the oven… less hand-on time means I can get other stuff done. Preheat the oven to 400 degrees F, take out 2 baking sheets, line them with parchment paper or grease with olive oil/coconut oil cooking pray, place onto them your chicken and fish, and sprinkle on any desired seasoning. My tip… cook your chicken 2 ways and your fish 2 ways. I love a lemon/pepper style chicken and one with Italian seasoning that I can top with red sauce. For my fish ((most often salmon)), I’ll use just sea salt on one and during the last 5 minutes of cooking, top the other with BBQ ((my recent fav)) All of that will take less than 12 minutes!

STEP THREE: CHOP

Whatever fruits and vegetables you have on hand, wash and chop them up! If you’re anything like me and find yourself grazing in the kitchen when you should be going to bed, you may just reach for a washed and chopped celery stick instead of a cookie if you have it ready! If you know you’ll be on the go, place Eat Your Way Lean suggested portion sized amounts of fruits and vegetables into containers you can pack into a lunch or grab and go!

Habit Homework – are you down for a mini meal prep? We’ve been slaying this food game all week, so let’s keep it going!
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