Here's are workouts for the week! When you go to Yogalux for the first time you will need to fill out a waiver. They are expecting you!
Saturday, October 5, 2013
Week 5 Workouts!
You are doing amazing. By now you should be seeing some really positive changes in your body and your energy levels.
Here's are workouts for the week! When you go to Yogalux for the first time you will need to fill out a waiver. They are expecting you!
Here's are workouts for the week! When you go to Yogalux for the first time you will need to fill out a waiver. They are expecting you!
Sunday, September 29, 2013
Sexy in 60 Paleo Meals Week 4-1/2 way through!!!
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!
Don't forget to make your paleo sauces (mayo, ranch, bbq) this week.
Recipes to make AHEAD of time:
Power Bars
Boiled Eggs
Day 1
Breakfast
Lunch
Dinner
Carrots/Other veggies in the crockpot
Breakfast
Lunch
Leftover chicken on salad with paleo approved dressing (oil and lemon)
Dinner
Julienned Veggie Salad--you can use chopped veggies if you don't have a mandoline
Day 3
Breakfast
2 Eggs
breakfast
green monster smoothie
Lunch
rotisserie chicken and roasted sweet potatoes
dinner
Paleo pesto spagetti squash and protein of choice ( I actually do organic bacon ,chicken and shrimp together)
Day 5
Breakfast
2 eggs any style
Fresh Pineapple
Lunch
Leftover Spaghetti squash and protein on salad
Dinner
Day 6
Breakfast
Lunch
Leftover Pork Chops
Dinner
Thursday, September 26, 2013
Workout Week 4!
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 |
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
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