A Workout & A Recipe

Hey Friend! I realized this week that it has been a while since I have shared a workout with you, sorry about that. So today, I have a simple strength training workout (at the bottom) for you and, as a bonus, a simple dinner recipe.

Last night for dinner I made crock pot fajita chicken & steamed rice, to be used for burrito bowls for the adults and regular burritos for the kids (actually the 14 year old boy ate it as nachos, so that’s an option too). I also made a pot of steamed rice in my beloved rice cooker because remember…CARBS ARE MUSCLE FUEL!!!!! I wish I had taken a picture for you, but I forgot, so here are the basic details:

Place 5-6 boneless skinless chicken breasts in a large (6qt) crockpot (I put mine in frozen!). Cover with a packet of fajita seasoning and can of rotel (I also added a bit of water in the bottom). Cook on low for 6 hours. I shredded it (use a hand mixer!) before serving.

In the rice cooker I did 6 servings of rice with 4 chicken bouillon cubes (we had rice leftover so I could have done less) for flavor. This fluffy rice is so good it doesn’t need any butter!

I did this before I left for work and just let them do their thing all day.

I also made a side of canned black beans. Fun fact: Did you know that when beans and rice are eaten together, they form a “complete” protein (they each lack certain essential amino acids that the other has - they are like soul mates!)? No wonder “beans and rice” has been a meal combo for centuries!

Anyway, to make my bowl, I layered rice (two palms), beans (less than a palm), the chicken mixture (just under a palm), a tiny bit of shredded cheese and a big dollop of fat free greek yogurt on top. I could have added lettuce and tomato on top but we didn’t have any. I mapped this as 3 carb choices, 1 protein choice and 1 fat choice.

The little kids put all theirs inside a tortilla and Will at his over tortilla chips. Everyone was well fed and happy - mom wins!

And now for your free workout (be sure to share it with a friend!)…

Your Friend,

P.S. - Did you know that you can make just one small change to your daily routine that will make a difference in how you feel (and possibly look) more than likely on the same day? No, it’s not taking a miracle spoonful of chocolate pudding.🙄 🤦🏼‍♀️ It’s adding fiber into your daily nutrition intake!!! You can do this through your food choices, but I just add this to my morning Spark each day. Helps me feel full, reduces bloat and helps support a healthy GI tract.