30 DAY CURTSY CHALLENGE
tmcoyle
Posts: 168 Member
Replies
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DAY 2 OF THE CURTSY CHALLENGE - 12 REPS
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Can you dink and lose weight?
Whether it's cocktails on ladies' night out, a beer at the bar, or a glass of wine with dinner, most of us enjoy a drink (or two!) every now and again. But remember what I've been teaching you: In addition to being aware of the foods that are good for you, you need to know which ones are not so great. And let's face it — alcohol is in the latter camp.
Simply, alcohol can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. As soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you're more likely to grab that chicken wing or stuffed potato skin at happy hour. Plus, alcoholic drinks contain many more calories than most people think — for example, a 20-ounce serving of beer can pack 250 calories, a 6-ounce glass of wine contains 120, and a 1.5-ounce shot of liquor contains about 100. And that's without any sugary mixers.
If you're serious about losing weight, it's best to put alcohol aside until you're in maintenance mode. If you are going to have a drink, choose wine, which may protect the heart and help lower inflammation, or a drink with clear alcohol and no sugary mixers, such as a vodka and club soda or a tequila on the rocks with lime. One drink a day probably maxes out the benefits, though, so keep a cork in your alcohol consumption. Below is a list of the calorie count of most drinks — look over your usual favorites and remember their calorie count. Remember, when in doubt, go with a glass of wine or vodka and club soda.
Beer — 250 calories
Red or white wine — 120 calories
Daiquiri — 259 calories
Vodka and club soda — 64 calories
Champagne — 84 calories
Rum and Coke — 91 calories
Cosmopolitan — 230 calories
Bloody Mary — 140 calories
Sangria — 167 calories
Martini — 69 calories
Margarita — 270 calories
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DAY 3 OF THE CURTSY CHALLENGE - 14 REPS
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Finding your Target Heart Rate
To determine your target heart rate, you should first figure out your maximum heart rate (MHR). This is done by subtracting your age from 220. For example, if you're 36, check it out: 220 – 36 = 184 (so now you know your MHR is 184). Then, take 85 percent of 184, which gives you 156, so that's your target heart rate — the ideal number of times your heart should beat in one minute when you're training.
The easiest way to keep track of your heart rate is by wearing a heart rate monitor. If you don't want to spring for one, no problem — just find your pulse, either on your wrist or on your neck (usually right next to your larynx), count the number of times your heart beats in 6 seconds, and then multiply that number by 10.
That said, it's pretty tough to keep your heart rate at 85 percent, so don't be discouraged if you can't at first. Work your way up to it. There will also be times when your heart rate will reach 100 percent of your MHR — if this happens, don't worry. It's not unhealthy, it's just VERY difficult to sustain over 45 to 60 minutes of cardio — which is why 85 percent is the magic number for cardio training.
One footnote before you start doing all the math: If you're on medication for a heart condition, talk to your doctor. Your healthy heart rate range might be a little different than you'd expect. from Jillian Michaels
1. If you own a heart rate monitor, what brand do you have? Please post a picture of it after your workout today.
2. Post your workout.
3. Give a positive comment to the one who posted above you.
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Hello I completed my upper fix this morning and cardio fix this evening with day 1,2 & 3 of the challenge to catch back up! I have a polar FT60 pretty much identical to the one shown above and I LOVE let me say again L-O-V-E it!!!!
Stay focused on your goal and don't let anything come in the way of it. Mind over matter.0 -
Nice double workouts Jaci!!! I have a Polar FT40 and I don't like to not wear it when I work out. This pushes me to work as hard as I can and better my time from before. I worked 3 horses tonight for my workout, I'm exhausted!! The first of the month is always physically taxing as the horses pull a lot on the lead rope, don't know what I'm asking and it requires a lot of running in the sand left, right, forwards and backwards. The muscles between my shoulder blades and my neck need the foam roller before bed tonight.0
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DAY 4 OF THE CURTSY CHALLENGE - REST DAY
I know I am feeling muscles I didn't know I had, how about you? Can you tell which muscle from the diagram you are feeling. Now is the time to not quit, keep moving, stretch that muscle. While sitting in a chair put your right ankle on top of your knee and bend forward. This will stretch the sore muscles you are working. Don't bounce, just a steady pressure hold.
1. Post your workout.
2. Give someone in the group a positive comment.
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I can feel it in my medius and Maximus! I have completed the challenge today! Tell you what my legs are feeling it today. So far have done legs and challenge 10 min abs later maybe twice since I have the day off! Keep moving. Feeling pain means you're human you're supposed to feel it that's a good sign!0
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Oh ya, I feel the medius for sure. Great workout Jaci!!! I worked 4 horses and I'm still sweating. My muscles are getting used to the pulling and tugging and it felt to get out there and use them again today.0
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DAY 5 OF THE CURTSY CHALLENGE - 14 REPS
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Jillian Michaels says you should always eat something before exercising so your body has enough fuel to power through your workout.
You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy. A recent study published in the Strength and Conditioning Journal looked at cyclists who ate before they trained versus those who fasted before they trained. The amount of fat burn was the same for both groups, but those who had trained without eating first had 10 percent of their calorie burn come from protein — including their own muscle mass. You’re trying to build muscle, not eat away at it!
Your body needs energy to perform at a high intensity. You know I’m always saying that I want you to work out as hard as you can for as long as you can. How can you do that if you haven’t properly fueled your body? Think about it this way: Would you drive a car without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten anything, your workout won’t be as intense as if you’d fueled up beforehand, not to mention that you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.
You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you eat something 45 minutes to an hour before training — you’ll have more energy and endurance to work harder, burn more calories, and improve your muscle tone. Aim for something with carbohydrates and protein. Here are a few quick, healthy snack ideas: a whey shake, low-fat yogurt with berries, or a banana or apple slices with natural almond butter.
The Bottom Line: You should always eat something before a workout. I’m not suggesting you pig out. A small, healthy snack consisting of carbohydrates and protein will properly fuel your body for a killer workout. from Jillian Michaels
1. What is your favorite pre-workout snack?
2. Post your workout for today.
3. Give a positive comment to the one who posted above you.
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DAY 6 OF THE CURTSY CHALLENGE - 16 REPS
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1. Where do you find motivation?
2. Post your workout and did you do your reps?
3. Give a positive comment to the one who posted before you.
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Max 30 Cardio Challenge for me today. Eating was much, much better today. My husband had deer ribs in the crockpot all ready when I came home from work. I worked 3 horses, doctored one and gave a riding lesson and I'm calling it a night.0
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DAY 7 OF THE CURTSY CHALLENGE - 18 REPS
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Along with these reasons for eating a healthy breakfast, your body has not had food since the night before. If you wait until lunch your body is starving. Your body is going into fat storage mode. It's best to eat 5 to 6 small meals a day.
1. What did you have for breakfast today? Post a picture please.
2. What workout did you do or plan on doing today?
3. Give a positive comment to the one who posted before you.
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Today I did two workouts upper fix this morning and cardio fix this evening! Crazy day at work today!!! just a zoo! Had a few to many calories with chocolate
however didn't really get an afternoon snack due to work craziness! Burned 594 calories during workouts though so I am feeling better about that but still know that I would have been so much better off without the cheats! Tomorrow is a new day!!! 0 -
Day 8 of the Curtsy Challenge - Rest day
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If you missed any days of the curtsy now is the time to catch up, on the rest day.
I know some of you guys are doing the 21 Day Fix, so I thought I would share a video from the creator of 21 DAY FIX to give you ideas on WHAT to eat! Please note that when you do the 21 day fix (which actually teaches you HOW to eat, not DIET) you get to use the colored containers MORE than once. I get messages from people not understanding that when they just open the box and see the containers that they are only allowed to use the containers once per day. That is a normal reaction before you READ he nutrition guide. Once people understand how to use the containers they have a hard time eating all the food that goes into the containers for a day.
For today's post-
1. Did you start off today with a healthy breakfast?
2. Did you get a workout in today?
3. if you are doing the 21 day fix what meal have you created that you enjoy?
4. Give support with likes and comments to at LEAST one other person in the group today! TY
https://youtube.com/watch?v=ApYJe_9XVyg0 -
Sunday's are my day off from a workout, unless of course I skipped a workout throughout the week. I had a day full of riding lessons, riding 4 training horses and helping boarders with their horses. It is so fulfilling to help people and see the change in their horses.0
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DAY 9 OF THE CURTSY CHALLENGE - 18 REPS
Dining Out Tips
From Jillian Michael
Going out for dinner and want to stick to your healthy eating plan? It's not as hard as you think. If you want to stick to your diet when dining out, get comfortable with asking your server to help you meet your needs. There are several ways to modify dishes when eating out. Here are my top three dining-out tactics:
Educate yourself. Don't be afraid to ask your server lots of questions about the restaurant's food so that you can make healthy choices. Ask what's used in the preparation, how large the portion is, what comes on the side — these are all things you want to know now that you are eating right.
Make substitutions. I'm always ordering chicken fajitas, but instead of the Mexican rice and refried beans, I ask for a salad on the side. Ask for grilled vegetables instead of a baked potato or french fries, sliced tomatoes instead of hash browns. You get the idea — this stuff will take a little extra thought at first, but in no time it will become second nature.
Make modifications. If you have scoured the menu and there are no healthy options, you can usually create your own by requesting a few modifications to the preparation of your food. Ask if you can have your fish grilled instead of breaded; ask if you can have Dijon mustard sauce on the chicken instead of cream sauce; request salad dressing on the side; ask for the chef to use just a small amount of olive oil.
Bon appetite!
1. What meal ideas did you get from yesterday's post?
2. What workout did you get done today?
3. Give the person above you a positive comment.
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DAY 10 OF THE CURTSY CHALLENGE - 20 REPS
5 HEART HEALTHY FOODS
from Team Beachbody
Your heart gets a lot of attention twice a year: once at Valentine’s Day and again when you go to the doctor and they read your blood pressure. But, it should get attention year round. After all, it’s what keeps you moving and exercising – and well, alive. So why not be good to it by eating the right foods?
In honor of World Heart Day, here are 5 heart-friendly foods that will help keep your heart going strong.
Oats
There’s a reason why you see a large heart on the Quaker Oats canisters. Scientific study after study has shown that oats help reduce the risk of heart disease. Oats, like some other whole grains, contain the fiber called beta-glucan, which has been shown reduce LDL cholesterol, improve blood pressure, and prevent a spike in blood pressure after eating.
Oats also contain polyphenols, a type of antioxidant. These polyphenols are known to have anti-inflammatory properties, have been shown to protect against coronary heart disease, and can help with skin irritation. Oats also contain magnesium, a common mineral shared by all the foods on this list. Magnesium helps with nerve transmission, lowers your blood pressure, and may also help to reduce migraine headaches. It also can help help ward off cardiovascular disease and hypertension.
Even better, oats can be used for oatmeal, baking, or smoothies all year long! For starters, try this apple cinnamon oatmeal recipe for a nutritious and protein-filled breakfast.
Nuts and Peanuts
Back in 2004, the producers of walnuts, peanuts, and almonds were given the go-ahead to claim that eating 1.5 ounces of nuts a day could lower your risk of heart disease. That’s a big claim for something you’d find littered on the floor after a baseball game or in your stocking come Christmas. So instead of ordering a $10 hot dog, try getting a bag of peanuts at the ballpark and sharing with the group. You don’t even need a lot of them to get the benefits.
Many nuts are high in good fats, such as omega-3 fatty acids (something else you’ll see a lot on this list) and heart healthy monosaturated fats. Plus, they contain vitamin E, magnesium, and zinc. They also have a high satiety factor, meaning you don’t have to eat a lot to satisfy your appetite. And, if you keep your hunger cravings to a minimum, you’ll be less likely to engage in unhealthy eating escapades.
The healthiest nuts are considered walnuts, almonds, and peanuts, though cashews also provide similar health benefits. Eating them raw is your best bet, except peanuts, which you probably want to eat dry roasted to avoid any potential aflatoxin issues. If you want more explanation of the health benefits of nuts, check out this article.
Spinach
Yes, the same green leafy thing you put in your smoothies, omelets, salads, and hamburgers, also happens to be great for your heart. In the World’s Healthiest Food, spinach received the highest health score for all vegetables and for good reason.
Spinach contains large amounts of vitamin C and vitamin A, which can help improve your cholesterol. Plus spinach contains folic acid (a B vitamin that helps create new cells) and magnesium. Spinach is available year-round, but will officially be in season soon, as it’s winter’s frost that gives it bolder flavor and better texture.
Salmon
As the only food on this list we don’t recommend for smoothies, salmon is known for being high in omega-3 fatty acids. The omega 3s can help keep a regular heart rhythm and defend against coronary heart disease. Salmon also provides plenty of vitamin B6 (helps create antibodies and breaks down protein), vitamin B12 (helps create new blood cells and contributes to central nervous system function), niacin, and magnesium.
If you are going to eat salmon this winter, it has been well documented that wild-caught salmon is better for you than farm-raised salmon. The farm-raised fish still contain omega-3s and protein, but you get more of both from wild-caught salmon and considerably less fat. However, farm-raised salmon often contain high levels of toxins, anitbiotics, and produce large amounts of waste in the surrounding area (you can read more about this process here). So if you can, it is always better to get wild salmon, but be careful because 75 percent of the salmon you find in the US in farm-raised.
Looking for a good salmon recipe that incorporates other foods on this list? Try these spinach-stuffed salmon fillets.
Kiwifruit
The kiwifruit or kiwi, is often associated to New Zealand, but they actually originated in China (where it was called the gooseberry). The fruit is still prevalent in China and carries the name “strange fruit.”
This “strange fruit” also happens to be great for your heart. It’s loaded with vitamin C (1 kiwi is nearly 100 percent of your daily requirement), so like spinach it protects against LDL cholesterol. Kiwis are also high in dietary fiber, potassium, magnesium, and even have phytonutrients that help protect our DNA.
Looking for other ways to enjoy kiwi than on their own? Try using it in a salad with salmon, almonds, and spinach, or you can even use it as a marinade (kiwi enzymes help tenderize meat).
1. What healthy food from above do you eat?
2. Post your workout for the day.
3. Give a positive comment to someone in the group.
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Wednesday was 5 a.m. workout with friends doing circuits, then a 2 mile run (Couch to 5K workout day 1) was only supposed to walk 5 min, jog 2 min, walk 5 min, but I ran between every other high line pole and then 2 mins.
Thursday - rest day, my shins are a little sore from running. I should have stuck to the Cough to 5K regimen, oh well, no pain, no gain.0 -
DAY 11 OF THE CURTSY CHALLENGE - 22 REPS
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I hope everyone had a TERRIFIC Day!!!
1. Are you feeling stronger and less sore in the rump?
2. Post your workout.
3. Give someone a pat on the back for what they accomplished today.
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DAY 12 OF THE CURTSY CHALLENGE - REST DAY OR CATCH UP DAY
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. Try this flavorful dish tonight! Just remember to pick up U.S.-farm raised tilapia when possible. Find out more about tilapia at the Monterey Bay Aquarium Seafood Watch website, a great resource to check the guidelines and sustainability of seafood.
Chili-Rubbed Tilapia With Asparagus and Lemon
2 pounds organic asparagus, tough ends trimmed, cut into 1" pieces
2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1 pound tilapia, Pacific sole, or other firm white-fish fillet
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
Preparation
Bring an inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover, and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
Combine chili powder, garlic powder, and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt, and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.
Makes 4 servings.
Prep Time: 3 mins
Cook Time: 13 mins
Total Time: 16 mins
Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 210
Total Fat: 10 g
Saturated Fat: 1 g
Cholesterol: 48 mg
Sodium: 418 mg
Total Carbohydrate: 8 g
Dietary Fiber: 4 g
Protein: 24 g
1. How do you like to make tilapia?
2. Post your workout.
3. Give someone a pat on the back for getting their workouts in today.
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DAY 13 OF THE CURTSY CHALLENGE - 22 CURTSIES
Make healthy choices when dining out . . .
1. Find out how the dish is prepared.
If the meal is buttered, braised, creamed, or pan-fried, it’s most likely packed with too much sodium, saturated fat, or oxidized fat. High-sodium diets can lead to not-so-wonderful things like heart disease and hypertension (the egghead term for high blood pressure). You’re better off with things that are baked, broiled, grilled, roasted, steamed, or poached.
2. Rethink your use of condiments.
Remember all that uplifting talk about heart disease and high blood pressure stemming from high-sodium diets? Well, here’s more good news: According to the Center for Disease Control and Prevention, 90% of Americans consume too much sodium. Help keep that in check by cutting back on condiments like salt, ketchup, pickles, relish, and sauerkraut, and sauces like soy, steak, teriyaki, and honey mustard. Herbs, spices, or lemon juice are healthier alternatives.
3. Plan ahead.
Most restaurants post their menus online. So take a five-minute break from LOLing at cat videos and scope out what healthy dishes are offered before committing to a place.
4. Choose a restaurant chain.
The Food and Drug Administration requires chain restaurants to list the calorie counts on their menus. In theory, seeing that the provolone-stuffed lard ball you were eyeing carries 45,000,000 calories will hopefully prevent you from ordering it. Thing is, if you pick a chain, choose wisely. Olive Garden and Long John Silver’s, for example, probably won’t make the type of first impression you’re after, matey.
5. If you can’t, reserve a table somewhere local.
Independent or family-run restaurants often prefer to buy fresh, local products to help their food stand out from the competition. Menus that feature locally grown produce also give chefs the opportunity to create a wider variety of unique and healthy recipes centered around in-season ingredients. Another upside? You look like a champ for supporting your community. There is one caveat to dining locally, however—there are no corporate overlords to ensure servers will be wearing a minimum of 15 pieces of flair.
6. Order appetizers as entrées.
The more food you order, the more food you’re likely to eat. Appetizers offer smaller portions and can be healthy when they’re veggie-, seafood-, or chicken-based. For your starter, get a salad with fat-free dressing (or olive oil and lemon) on the side (without croutons, bacon, or cheese), and let the waiter know you’d like the appetizers to arrive as the main course. Or you can suggest sharing a bunch of small plates. That keeps portion sizes manageable and is a quick way to establish intimacy. Win-win.
7. Swap out your sides.
Onion rings, French fries, mashed potatoes, and pasta are all delicious…but they’re hardly nutritious. Avoid consuming the excess calories, fat, and salt by swapping them for steamed veggies. If the restaurant offers no substitutions—jerks!—ask your server to leave the unhealthy stuff off of your plate and order the vegetables separately.
8. Skip the beer.
A typical beer has about 150 calories. And when you gas them like it’s “Rush Week,” your body will end up burning the alcohol instead of fat. Gin or vodka, straight up or on the rocks, or red wine would be better options—if you can drink in moderation. Too much booze can hinder muscle growth, lower testosterone, and cause you to come clean about the time you cried at the end of Alex Cross. Info like that should be revealed no earlier than date number 17.
9. Cook at home.
Offering to cook not only puts you in control of what goes on the plate and how it’s prepared, but it tells your date that you’re willing to put forth an effort to please them. Plus, it’s the perfect way to get the person into your apartment, which makes hooking up that much easier…so long as you remember to clean your bathroom and remove the fungus cream from your medicine cabinet.
1. What is your favorite restaurant to eat out at?
2. What was your workout for today?
3. Give someone a compliment on this post.
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DAY 14 OF THE CURTSY CHALLENGE - 24 CURTSIES
Southwestern Chopped Salad
Large head of Romaine 15 oz.
1 can of black beans, rinsed and drained
1 large orange bell pepper
1 pint cherry tomatoes
2 cups corn (fresh or frozen, thawed)
5 green onions
Optional: avocado
{Dressing}
1 cup loosely packed cilantro, stems removed and roughly chopped
1/2 avocado (or 1/2 cup plain vegan yogurt or Greek yogurt)
2 Tbsp. fresh lime juice (about 1/2 lime), more to taste
1-2 garlic cloves
1/4 cup olive oil
1 1/2 tsp. white wine vinegar
1/8 tsp. salt
{Instructions}
Making the dressing: puree all ingredients in a food processor/blender until smooth. Taste and adjust seasonings if necessary.
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DAY 15 OF THE CURTSY CHALLENGE - 26 CURTSIES
~ A new commandment I give to you, that you love one another;
as I have loved you, that you also love one another. By this all will know that you are My disciples, if you have love for one another.”
John 13:34-35
*God bless and keep sharing the Good News
1. What are you thankful for today?
2. What workout did you do today?
3. Give a positive comment to someone in the group.
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Insanity Max:30 Sweat Intervals, Ab Attack and 13 minute run for me today. What an AWESOME weekend . . .lots of riding lessons and meeting up with good friends.0
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DAY 16 OF THE CURTSY CHALLENGE - REST DAY or catch up day
Can you believe it, one more week of the challenge, You guys are doing AWESOME!!!
1. What new habits have you developed in the last two weeks?
2. What amazing workout did you do today?
3. Give someone a positive comment in the group.
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DAY 17 OF THE CURTSY CHALLENGE - 26 CURTIES
Baked Oatmeal Casserole
Total Time: 50 minutes
Serves: 6
Ingredients
2 cups rolled oats
1/3 cup Stevia in the Raw brown sugar
1 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon salt
1 cup walnut pieces
1 cup raspberries {any berries work}
1/2 cup milk chocolate chips (optional)
2 cups almond milk
1 large egg
3 tablespoons butter, melted
1 tablespoon vanilla extract
1 ripe banana, peeled, 1/2-inch slices
Instructions
Preheat oven to 375°F and generously spray the inside of a 10-1/2 by 7 inch baking dish with cooking spray and place on a baking sheet.
In a large bowl, mix together the oats, sugar, baking powder, cinnamon, salt, half the walnuts, half the strawberries and half the chocolate. (Save the other half of strawberries, walnuts and chocolate for the top of the oatmeal).
In another large bowl, whisk together the milk, egg, butter and vanilla extract.
Add the oat mixture to prepared baking dish. Arrange the remaining strawberries, walnuts and chocolate on top. Add the banana slices to the top then pour the milk mixture over everything. Gently shake the baking dish to help the milk mixture go throughout the oats.
Bake 35 to 40 minutes or until the top is nicely golden brown and the milk mixture has set. For an extra tasty top, sprinkle a tablespoon or so of extra brown sugar.
1. Do you have a healthy recipe to share with the group? Please post it.
2. What workout did you do today?
3. Give the person who posted before you an encouraging word.
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DAY 18 OF THE CURTSY CHALLENGE - 28 CURTSIES
This is meal prep from the 21 Day Fix EXTREME nutrition guide:
Breakfast: Shakeology with raspberries, flax seeds (not shown) and 3 tsp. peanut butter (1 red, 1 purple, 1 orange, 3 tsp.)
Snack: Two egg muffins (EXTREME recipe), oatmeal (not shown), and blueberries (not shown) (1 red, 1 green, 1 purple, & 1 1/2 yellow)
Lunch: Turkey meatballs (EXTREME recipe), sweet potato, and broccoli (1 red, 2 1/2 yellow, & 1 green)
Post-Workout: Trout with 1 tsp olive oil, green beans, and a small apple (1 red, 1 green, 1 purple & 1 tsp.)
Dinner: Baked chicken with 1 tsp olive oil, bell pepper, cucumber salad, and 1/4 an avocado (not shown) (1 red, 2 greens, 1 blue, & 1 tsp.)
Grocery List:
• 1 bag of spinach
• 3-4 red bell peppers
• 3 yellow bell peppers
• 2 bags of broccoli
• 5 sweet potatoes
• 2 avocados
• 3 cucumbers
• 5 cups string beans
• 2 green onions
• 5 apples
• Blueberries
• Raspberries
• A dozen and a half eggs
• 1.5 pounds trout
• 1.25 pounds turkey
• 1.5 pounds chicken
• 5 packets Shakeology
• 10 packets oatmeal
• Dry mustard
• Paprika
• Garlic
• Parsley
• Tomato sauce
• Flax seeds
• Olive oil
• Peanut butter
1. What meal above would you make for yourself?
2. Post your workout for the day.
3. Give a positive comment to the one who posted above you.
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Max:30 Tabata Power, 1 minute plank and a 15 minute run with my dog, Foster. Plus worked 3 horses.0
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DAY 19 OF THE CURTSY CHALLENGE - 30 CURTSIES
When you need a treat this recipe is the healthy way to go. Great tasting, and nutritious!
Greek Yogurt Cookie Batter Parfait
Ingredients
4 cup or 6 oz. Fat Free Plain Greek Yogurt
1 tbsp. agave nectar, or honey
1 tsp. vanilla extract
2 tsp. PB2 Powdered Peanut Butter
a big dash of cinnamon
Measure out your yogurt and then add in all the ingredients. Stir well. Freeze for 15 minutes, which gives the parfait time to stiffen. Don't skip the freeze time. This makes the parfait have a great texture!
You can use this as a special treat!
1 red, 1 tsp.
Use the chocolate chips if you have a little wiggle room in your meal plan for that day! Add an extra yellow, if you do.
1. Post a throwback picture. It is nice to get to know each other better.
2. What workout did you do today?
3. Give a "like" or a positive comment to someone in the group.
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DAY 20 OF THE CURTSY CHALLENGE - REST DAY OR CATCH UP
HEARTY CHICKEN - SWEET POTATO AND APPLES
Ingredients:
3 tsp. olive oil, divided use
1 medium onion, chopped
2 medium tart cooking apples (like Granny Smith or pippin), peeled, cored, finely chopped
2 cups cubed baked sweet potato, cut into cubes
¼ cup raisins
8 oz cooked chicken breast, boneless, skinless, chopped
1 tsp. chopped fresh sage
¼ tsp. sea salt
¼ tsp. ground black pepper
¼ tsp. paprika
Preparation:
1. Heat 1½ tsp. oil in a large nonstick skillet over medium-high heat.
2. Add onion and apples; cook, stirring frequently, for 6 to 7 minutes, or until mixture begins to brown. Place in a large bowl.
3. Add potato, raisins, chicken, sage, salt, pepper, and paprika; mix well.
4. Heat remaining 1½ tsp. oil in skillet over medium heat.
5. Add apple mixture, pat into an even layer in pan; cook, without stirring, for 2 minutes.
6. Stir gently; cook an additional 2 minutes, or until it begins to brown. Serve immediately.
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DAY 21 OF THE CURTSY CHALLENGE - 32 CURTSIES
YOU HAVE MADE IT TO DAY 21 DAY!!
I am so proud of each and every one of you!!! Way to go!!!
Today is Saturday . . . time to have some fun! What do you enjoy doing for FUN? While you are having FUN, do something kind for someone else . . .that is like DOUBLE the FUN!
1. What act of kindness did you do/give someone today?
2. What workout did you do today?
3. Give an encouraging word to someone in the group, even if they didn't post for the day.
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