OK! By now you should be doing week 10 exercise. I hope you are
getting fitter and having FUN!
For the next 10 weeks you are going to put it all together to
get ready for the competition in June. Remember this is your own challenge so
work hard and have fun with it.
Rest 30 seconds in between exercises. Repeat up to 4 times with a 2 minute break.
Exercise 1
Push-up to
side plank (with modifications or additions). Perform a push-up on your toes or
knees, then shift into side plank of the left, hold for 5-10 seconds, return to
push-up position, repeat on the right. Go back and forth until you have
completed 10-20 push-ups.
Exercise 2
Lunge to
one-leg balance (add resistance or overhead press to progress). Perform a front
lunge, with or without weights. As you return to standing position, push off with
leg that is out and stop when you are straight up in a standing position. Hold
this balancing pose for 5 seconds before putting your leg down and lunging on
the other leg. Repeat 20 times.
Exercise
3
Squat hops Start by driving
your hips backward like you are going to sit in a chair. Go as low as you feel
comfortable going, or until your thighs are parallel to the floor. From here,
stand up fast with a little hop at the top. Your feet should just barely leave
the ground. Perform these as fast as you can, do as many as you can for one
minute.
Video of exercises;
Chicken Enchilada Stuffed Zucchini Boats
Skinnytaste.com
Servings: 8 • Size: 1 zucchini boat
Calories: 116 • Fat: 3.5 g • Protein:
12 g • Carb: 11 g • Fiber: 3 g • Sugar: 4.5 g
Sodium: 410 mg (without salt)
Ingredients:
For the
enchilada sauce:
•
olive
oil spray
•
2
garlic cloves, minced
•
1
or 2 tbsp chipotle chile in adobo sauce, more if you like it spicy
•
1-1/2
cups tomato sauce
•
1/2
tsp chipotle chili powder
•
1/2
tsp ground cumin
•
2/3
cup fat-free low-sodium chicken broth
•
kosher
salt and fresh pepper to taste
For the
zucchini boats:
•
4
(about 32 oz total) medium zucchini
•
1
tsp oil
•
1/2
cup green onions, chopped
•
3
cloves garlic, crushed
•
1/2
cup diced green bell pepper
•
1/4
cup chopped cilantro
•
8
oz cooked shredded chicken breast
•
1
tsp cumin
•
1/2
tsp dried oregano
•
1/2
tsp chipotle chili powder
•
3
tbsp water or fat free chicken broth
•
1
tbsp tomato paste
•
salt
and pepper to taste
For the
Topping:
•
3/4
cup reduced fat shredded sharp cheddar
•
chopped
scallions and cilantro for garnish
Directions:
For the
enchilada sauce: In a
medium saucepan, spray oil and sauté garlic. Add chipotle
chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper.
Bring to a boil. Reduce the heat to low and simmer for 5-10
minutes. Set aside until ready to use.
For the
Zucchini Boats: Bring
a large pot of water to boil.
Preheat oven to 400°. Cut zucchini in
half lengthwise and using a small spoon or melon baller, scoop out
flesh, leaving 1/4" thick. Chop the scooped out flesh of the
zucchini in small pieces and set aside.
Drop the zucchini halves in boiling water
and cook 1 minute; remove from water.
In a large
saute pan, heat oil and add onion, garlic and bell pepper. Cook
on medium-low heat for about 2-3 minutes, until onions are translucent. Add
chopped zucchini and cilantro; season with salt and pepper and cook
about 4 minutes. Add the cumin, oregano, chili powder, water, and tomato
paste and cook a few more minutes, then add in chicken; mix and
cook 3 more minutes.
Place 1/4 cup of the enchilada sauce on the
bottom of a large (or 2 small) baking dish, and place zucchini halves cut side
up. Using a spoon, fill each hollowed zucchini with 1/3 cup chicken
mixture, pressing firmly.
Top each with 2 tablespoons of enchilada
sauce, and 1 1/2 tablespoons each of shredded cheese.
Cover with foil and bake 35 minutes
until cheese is melted and zucchini is cooked through.
Top with scallions and cilantro for
garnish and serve with low fat sour cream if desired.
Enjoy!
Have a great week and get ready, Spring IS coming!
Sherry
