Monday: 05:30:00 AMYoga Sculpt |
Tuesday: 10:30:00 AM Yoga Flow |
Wednesday 10:30:00 AMHIIT with Joey |
Thursday 05:30:00 PM Sculpt |
Friday 09:15:00 AM Yoga Flow |
Saturday: 08:00:00 AM |
@thedogpark SEH |
Thursday, September 26, 2013
Workout Week 4!
Sunday, September 22, 2013
Sexy in 60 Paleo Inspired Shopping List Week 4
Always buy a little extra fruit and veggies to snack on.
1 tsp Ground Cinnamon
Dash of Ground Nutmeg
cup dried apricots
2 cups pecans
½ cup chocolate chips of your choice, or none whatsoever
1/4 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
¼ tsp Allspice
1/8 teaspoon (pinch) nutmeg, optional
1/4 cup pumpkin puree
1/2 teaspoon apple cider vinegar
1 tablespoon coconut oil, (add more for more moisture)
1/4 cup maple syrup or honey, (optional, but it really sweetens them!)
1 cup Unsweetened Coconut Flakes
+ Eggs: Half the amount of muffins you want to make
Bacon: I like to use bacon that has a large surface area. So something like back bacon works well as you can spread the bacon around the muffin tray very effectively.
5 oz. (4g) can of wild-caught tuna (drained)
1lb salmon
1 whole chicken that fits in your crockpot
Tomato
Mushrooms
Whatever else you think would work in a paleo breakfast muffin
Wedge of iceberg lettuce* (use your favorite salad greens)
4 slices of cucumber (quartered)
4 cherry tomatoes (quartered)
2 tablespoons roughly-diced onion
Oil + vinegar salad dressing
10 carrots cut up
2 cups celery cut up
1/4 onion diced6 large carrots, peeled
2 large zucchini
2 large yellow squash
2 tablespoons extra virgin olive oil
2 cloves garlic, minced
Freshly squeezed lemon juice, to taste
Updated 9-30-12 for missing meals
4 boneless pork chops;
2 green onions, thinly sliced;
Sea salt and freshly ground black pepper;
12 boneless, skinless chicken thighs, cut into strips
1/4 tsp freshly ground black pepper
1 tbsp. fresh thyme, chopped;
2 peaches cut into 8 wedges;
3 ripe bananas;
2 Tbs fresh ginger root, rough chopped
1 large shallot, rough chopped
4 garlic cloves
1 serrano chili pepper, sliced, stem removed
¼ cup applesauce;
3 cups almond meal;
½ cup coconut flour;
¼ cup coconut flakes;
¼ cup full-fat coconut milk;
½ cup raisins;
1 tsp. vanilla;
1 tsp. cinnamon;
1/3 cup olive oil
1/2 tsp sea salt (optional)
1/4 tsp cayenne pepper
1 (14 fl oz) can coconut milk
1/2 cup almond butter
2 Tbs lime juice
1/2 cup dry white wine;
½ cup chicken stock;
2 tsp. ghee (or other Paleo cooking fat);
2 tsp. olive oil;
1 Tbs fish sauce
Pantry
½ Tbsp Coconut Oil, melted1 tsp Ground Cinnamon
Dash of Ground Nutmeg
cup dried apricots
2 cups pecans
½ cup chocolate chips of your choice, or none whatsoever
1/4 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
¼ tsp Allspice
1/8 teaspoon (pinch) nutmeg, optional
1/4 cup pumpkin puree
1/2 teaspoon apple cider vinegar
1 tablespoon coconut oil, (add more for more moisture)
1/4 cup maple syrup or honey, (optional, but it really sweetens them!)
1 cup Unsweetened Coconut Flakes
Meats/Dairy
1 dozen eggsBacon: I like to use bacon that has a large surface area. So something like back bacon works well as you can spread the bacon around the muffin tray very effectively.
5 oz. (4g) can of wild-caught tuna (drained)
1lb salmon
1 whole chicken that fits in your crockpot
Veggies/Fruits
1 Sweet Apple (no green apples allowed)Tomato
Mushrooms
Whatever else you think would work in a paleo breakfast muffin
Wedge of iceberg lettuce* (use your favorite salad greens)
4 slices of cucumber (quartered)
4 cherry tomatoes (quartered)
2 tablespoons roughly-diced onion
Oil + vinegar salad dressing
10 carrots cut up
2 cups celery cut up
1/4 onion diced6 large carrots, peeled
2 large zucchini
2 large yellow squash
2 tablespoons extra virgin olive oil
2 cloves garlic, minced
Freshly squeezed lemon juice, to taste
Updated 9-30-12 for missing meals
4 boneless pork chops;
2 green onions, thinly sliced;
Sea salt and freshly ground black pepper;
12 boneless, skinless chicken thighs, cut into strips
1/4 tsp freshly ground black pepper
1 tbsp. fresh thyme, chopped;
2 peaches cut into 8 wedges;
3 ripe bananas;
2 Tbs fresh ginger root, rough chopped
1 large shallot, rough chopped
4 garlic cloves
1 serrano chili pepper, sliced, stem removed
¼ cup applesauce;
3 cups almond meal;
½ cup coconut flour;
¼ cup coconut flakes;
¼ cup full-fat coconut milk;
½ cup raisins;
1 tsp. vanilla;
1 tsp. cinnamon;
1/3 cup olive oil
1/2 tsp sea salt (optional)
1/4 tsp cayenne pepper
1 (14 fl oz) can coconut milk
1/2 cup almond butter
2 Tbs lime juice
1/2 cup dry white wine;
½ cup chicken stock;
2 tsp. ghee (or other Paleo cooking fat);
2 tsp. olive oil;
1 Tbs fish sauce
Wednesday, September 18, 2013
Sexy in 60-Move it Week 3
MOVE IT!
Monday: 8am Yoga Conditioning
Tuesday: 6PM @ the Dog Park
Wednesday: 10:30 HIIT with Joey
Thursday: 7PM Yoga Flow
Friday: 5:30AM Yoga Conditioning
Saturday: 8:00AM @the fountain
Sexy in 60 Veg Inspired Meal Plan Week 4
Week 4- You are half way through! By now
hopefully people are starting to notice your glowing skin and smaller
waist! Your workouts should be getting easier and your sleep better.
Don't quit now! Keep going! You are halfway to the finish line!
This
week we get to add another treat and some different snacks. Our goal
for you is to have a balanced life after the program is done! We want
you to feel so good that this way of eating and living becomes a
permanent shift in your life!
Snacks:
Savory Coconut Flakes
Day 1
Breakfast
1/2 cup cooked oatmeal
1/4 cup berries
1 small handful of nuts
Lunch
Hummus or Egg wrapped in Sprouted Grain Tortilla with Veggies
Dinner
Spaghetti I
Julienned Veggies
Day 2
Breakfast
2 Eggs
1/2 cup berries
Lunch
Leftovers from Dinner
Dinner
Egyptian Edamame Stew
Day 3
Breakfast
2 Eggs
Leftover Stew
Dinner
Greek Feta Wraps--Double up filling for tomorrow's lunch
Day 4
Breakfast
2 Eggs
Baked Apples or fresh fruit
Lunch
Feta Wrap Filling on Salad Greens
Dinner
Crockpot Ratatouille
Day 5
Breakfast
Power Bars
Lunch
Leftover Ratatouille
Dinner
Shipwreck Casserole
Day 6
Breakfast
Pumpkin Pancakes
Lunch
Leftover Shipwreck--ha ha
Dinner
Roasted Butternut Squash Soup
Roasted Sweet Potatoes with small dollop grass fed butter
Sexy in 60 Veg Inspired Shopping List Week 4
You may have leftover pantry items by now. Make sure to check before you buy more!
1/4 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
nutmeg
1/4 cup pumpkin puree
1/2 teaspoon apple cider vinegar
1 tablespoon coconut oil, (add more for more moisture)
1/4 cup maple syrup or honey, (optional, but it really sweetens them!)
1 cup Unsweetened Coconut Flakes
¼ tsp Allspice
2 teaspoons ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper, or to taste
1 28-ounce can diced tomatoes
4 10-inch sprouted whole wheat tortillas
2 tbsp balsamic vinegar
1 cup dried apricots
2 cups pecans
1 tablespoon vanilla extract
½ cup chocolate chips of your choice, or none whatsoever
1/4 cup olive oil
1/4 cup white wine
1-14 oz. can of vegetarian baked beans
1-10 oz. can of condensed tomato soup
3/4 cup feta cheese, crumbled
(8-ounce) packages tempeh
small amount of grass fed butter
6 large carrots, peeled
3 large zucchini
2 large yellow squash
5 cloves garlic, minced
2 lemons Freshly squeezed lemon juice, to taste
1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
2 large onion, chopped
1/4 cup chopped fresh cilantro, or mint
approx 16 cherry tomatoes, sliced in half
10 black olives, sliced
1/2 red onion, sliced thin
1 small yellow squash, sliced
1 cucumber, diced
1 tbsp chopped fresh parsley
1 clove garlic, minced
2 tsp olive oil
1/4 tsp salt
1/4 tsp pepper
2 small eggplant, ends trimmed, cut into large chunks
3 small zucchini, ends trimmed, cut into large chunks
4 bell peppers (assorted colors), seeded, cut into large chunks
4 medium tomatoes, seeded, cut into medium chunks
4 portobello mushroom caps, stems removed, cut into large chunks
2 Tbsp fresh thyme leaves (or 1 Tbsp fresh oregano leaves)
2 Tbsp arrowroot or cornstarch
2 large baking potatoes, thinly sliced
1 medium butternut squash
1 yam/sweet potato
1 onion
4 cloves garlic
2-3 carrots
salt and fresh ground pepper
2-4 sweet potatoes for roasting
Pantry
1/4 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
nutmeg
1/4 cup pumpkin puree
1/2 teaspoon apple cider vinegar
1 tablespoon coconut oil, (add more for more moisture)
1/4 cup maple syrup or honey, (optional, but it really sweetens them!)
1 cup Unsweetened Coconut Flakes
¼ tsp Allspice
2 teaspoons ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper, or to taste
1 28-ounce can diced tomatoes
4 10-inch sprouted whole wheat tortillas
2 tbsp balsamic vinegar
1 cup dried apricots
2 cups pecans
1 tablespoon vanilla extract
½ cup chocolate chips of your choice, or none whatsoever
1/4 cup olive oil
1/4 cup white wine
1-14 oz. can of vegetarian baked beans
1-10 oz. can of condensed tomato soup
Dairy/Other
1 dozen eggs3/4 cup feta cheese, crumbled
(8-ounce) packages tempeh
small amount of grass fed butter
Veggies/Fruits
1 Sweet Apple (no green apples allowed)6 large carrots, peeled
3 large zucchini
2 large yellow squash
5 cloves garlic, minced
2 lemons Freshly squeezed lemon juice, to taste
1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
2 large onion, chopped
1/4 cup chopped fresh cilantro, or mint
approx 16 cherry tomatoes, sliced in half
10 black olives, sliced
1/2 red onion, sliced thin
1 small yellow squash, sliced
1 cucumber, diced
1 tbsp chopped fresh parsley
1 clove garlic, minced
2 tsp olive oil
1/4 tsp salt
1/4 tsp pepper
1
spaghetti squash, halved lengthwise and seeded
2 red onions, chopped
3 Yukon Gold potatoes, chopped2 red onions, chopped
2 small eggplant, ends trimmed, cut into large chunks
3 small zucchini, ends trimmed, cut into large chunks
4 bell peppers (assorted colors), seeded, cut into large chunks
4 medium tomatoes, seeded, cut into medium chunks
4 portobello mushroom caps, stems removed, cut into large chunks
2 Tbsp fresh thyme leaves (or 1 Tbsp fresh oregano leaves)
2 Tbsp arrowroot or cornstarch
2 large baking potatoes, thinly sliced
1 medium butternut squash
1 yam/sweet potato
1 onion
4 cloves garlic
2-3 carrots
salt and fresh ground pepper
2-4 sweet potatoes for roasting
Sexy in 60 Week 3 Paleo Inspired Shopping List
Meat/Proteins
3 cups of shredded cooked chicken
4 pastured goat foreshanks (1 pound each) or lamb shanks
1 pound 93/7 lean ground beef
6 Ounces Italian Sausage
1 Pound Round Steak, chopped into even bite sized pieces
2 Pounds Ground Sirloin
4 (5 to 6 ounce) boneless, skinless chicken breasts
1 dozen eggs
4-6 Chicken Thighs (I prefer boneless/skinless because it’s easier)
Veggies/ Fruits
lime
onion
5 Cups of Spinach
3 medium carrots, peeled and julienned
8 small kohlrabi roots, peeled and sliced (you can sub in jicama or sliced apples) Handful of cilantro, roughly chopped
Handful of basil, cut in chiffonade
Large head of romaine lettuce, washed and torn into bite-size pieces
3 medium yams, peeled and cut in large cubes
1 large onion, coarsely chopped
1/2 pound baby carrots
16 oz bag of frozen broccoli
2 bunch red curly kale
1 bunch green curly or black Dino kale
1/2 small red onion, minced
4 cloves garlic, minced
Handful of chopped mixed herbs like cilantro, basil, and mint (optional)
1 spaghetti squash
20 cherry tomatoes, halved
1/2 red onion, diced
2 ripe avocados
2 Cups Chopped Yellow Onion
1 ½ Cups Bell Pepper (Combination of Red and Green)
8 Cloves of Garlic (Minced)
1 Head Broccoli and any other veggies you like roasted
Pantry
almond butter
applesauce
red pepper flakes
2 tablespoons of unsweetened applesauce
½ teaspoon of crushed red pepper
1 T coconut oil
2 T yellow curry paste (I used Arroy-D brand)
1 1/2 C coconut milk
2 T apple juice
Kosher salt
Freshly ground black pepper
4 tablespoons cold pressed, extra virgin olive oil
1 small lime, juiced
Freshly ground black pepper, to taste
2 tablespoons natural, dried goji berries (optional)
2 tablepsoons raw nuts, such as walnuts, chopped (optional)
2 (28 Ounce) cans of chopped tomatoes with their juice
2 Tablespoons Chili Powder
1 Tbs Ancho Chili Pepper
1 Tbs Cumin
3 tsp Tomato Paste
1 tsp Dried Oregano
½ tsp Fresh Ground Pepper and ½ tsp Salt (adjust to your taste)
2 Bay Leaves
1/2 teaspoon Sea Salt
1/2 teaspoon Fresh Black Pepper
1 tablespoon bacon grease or coconut oil
¼ cup red wine (optional…but highly recommended)
1 1/3 cup low-sodium chicken broth
1 – 7 ounce jar or can tomato paste
1 1/3 cup almond flour
1 1/2 tablespoons coconut flour
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1/4 teaspoon sea salt
2 medjool date, pit removed and chopped
1 1/2 tablespoons maple syrup (optional but if you don’t add use 1 more date)
1 teaspoon vanilla extract
1/3 cup dark chocolate (85% and higher), chopped
1 cup canned coconut milk
3 cups of shredded cooked chicken
4 pastured goat foreshanks (1 pound each) or lamb shanks
1 pound 93/7 lean ground beef
6 Ounces Italian Sausage
1 Pound Round Steak, chopped into even bite sized pieces
2 Pounds Ground Sirloin
4 (5 to 6 ounce) boneless, skinless chicken breasts
1 dozen eggs
4-6 Chicken Thighs (I prefer boneless/skinless because it’s easier)
Veggies/ Fruits
lime
onion
5 Cups of Spinach
3 medium carrots, peeled and julienned
8 small kohlrabi roots, peeled and sliced (you can sub in jicama or sliced apples) Handful of cilantro, roughly chopped
Handful of basil, cut in chiffonade
Large head of romaine lettuce, washed and torn into bite-size pieces
3 medium yams, peeled and cut in large cubes
1 large onion, coarsely chopped
1/2 pound baby carrots
16 oz bag of frozen broccoli
2 bunch red curly kale
1 bunch green curly or black Dino kale
1/2 small red onion, minced
4 cloves garlic, minced
Handful of chopped mixed herbs like cilantro, basil, and mint (optional)
1 spaghetti squash
20 cherry tomatoes, halved
1/2 red onion, diced
2 ripe avocados
2 Cups Chopped Yellow Onion
1 ½ Cups Bell Pepper (Combination of Red and Green)
8 Cloves of Garlic (Minced)
1 Head Broccoli and any other veggies you like roasted
Pantry
almond butter
applesauce
red pepper flakes
2 tablespoons of unsweetened applesauce
½ teaspoon of crushed red pepper
1 T coconut oil
2 T yellow curry paste (I used Arroy-D brand)
1 1/2 C coconut milk
2 T apple juice
Kosher salt
Freshly ground black pepper
4 tablespoons cold pressed, extra virgin olive oil
1 small lime, juiced
Freshly ground black pepper, to taste
2 tablespoons natural, dried goji berries (optional)
2 tablepsoons raw nuts, such as walnuts, chopped (optional)
2 (28 Ounce) cans of chopped tomatoes with their juice
2 Tablespoons Chili Powder
1 Tbs Ancho Chili Pepper
1 Tbs Cumin
3 tsp Tomato Paste
1 tsp Dried Oregano
½ tsp Fresh Ground Pepper and ½ tsp Salt (adjust to your taste)
2 Bay Leaves
1/2 teaspoon Sea Salt
1/2 teaspoon Fresh Black Pepper
1 tablespoon bacon grease or coconut oil
¼ cup red wine (optional…but highly recommended)
1 1/3 cup low-sodium chicken broth
1 – 7 ounce jar or can tomato paste
1 1/3 cup almond flour
1 1/2 tablespoons coconut flour
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/8 teaspoon ground nutmeg
1/4 teaspoon sea salt
2 medjool date, pit removed and chopped
1 1/2 tablespoons maple syrup (optional but if you don’t add use 1 more date)
1 teaspoon vanilla extract
1/3 cup dark chocolate (85% and higher), chopped
1 cup canned coconut milk
Sexy in 60 Paleo Inspired Meal Plan Week 3
Week 3 Paleo Inspired Meal Plan
This week you will need to make the paleo bbq sauce ahead of time. It's easy and delicious! This helps avoid extra sugar and other yucky preservatives.
You might want to make the chicken patties from last week too, if you needed a fast go to think for snacks!!!
Also this week we get to have some treats!!!! Yeah for treats! You can make them ahead and treat yourself or your very patient family this week. Your body should be past it's sugar withdrawl so it is ok to add healthy treats in. But please don't eat them all!
Carrot Dark Chocolate Cookies
Day 1
Breakfast
Lunch
Extra Sausage from Breakfast on Large Green Salad. Oil & Vinegar
Dinner
Rachel's Meat Lovers ChiliDay 2
Breakfast
2 Eggs any style
1 cup spinach
1/2 cup berries or sliced apple
Lunch
Leftover Chili with a large salad
Dinner
Paleo Baked BBQ Chicken
Sauteed Veggies in Olive Oil
Day 3
Breakfast
Green Monster Smoothie-Make a big batch and have for snacks
Lunch
Leftover BBQ with Large Salad
Dinner
Spaghetti Squash Casserole
Day 4
Breakfast
Baked Eggs in Avocado
Dinner
Zucchini Fritters
Slow Cooker Roast Chicken
Day 5
Slow Cooker Curried Goat--or other meat
Day 6
Breakfast
Lunch
Leftover Squash bake
| Paleoista’s Raw Signature Kale Salad |
Dinner
Easy Peasy Chicken Thighs
Roasted Broccoli & Veggies
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