Workout and Recipes by Reegan Gran
We know a lot of people made resolutions this year, and topping that list is the proclamation to get healthy. Rest assured, that doesn’t mean you have to do the Whole 30 or be able to run a half-marathon at the end of the year. Getting healthy can simply mean swapping out take-out for healthy recipes and getting 30 minutes of exercise every day you can. That is a resolution you can keep.
To help you plan your workout and weekly meals, we put together a simple at–home workout you can do + 3 new recipes to add to your routine. Small steps make a big difference, so begin with adding these into your day-to-day and continue adding from there. Drop us a note in the comments letting us know how your resolution to get healthy is going!
Before you get started, read through these recommendations:
- Warm up before your workout
- Drink plenty of water throughout
- Post–workout, be sure to eat a good source of protein
- Give your all and keep testing yourself
Complete 5 rounds of each movement, as fast as possible.
- 10 Push Ups
- 20 Sit Ups
- 30 Walking Lunges (use dumbbell or kettlebell)
8 Minute AMRAP
- 10 shoulder press
- 10 burpees
Core work: 3 Rounds
- 50 scissor kicks
- 50 Russian twists (25 per side. Use weight if you can.)
Wednesday – Rest Day
Complete the following for time. You will complete 10 squats, 1 box jump then 9 squats, 2 box jumps and so on.
- 10-1 Goblet Squats (use dumbbell or kettlebell)
- 1-10 Box Jumps or Step Ups
- Dumbbell deadlifts (use dumbbell or kettlebell)
1 mile run at maximum effort, then catch your breath and complete 3 rounds of the following, resting as needed:
- 10 Side Raises
- 10 Upright Rows
- 10 Bent Over Row
- 10 Bicep Curl
Sunday – Rest Day
If you are feeling great go ahead and change your rest day to an active recovery day with yoga, a light walk, hike, or swim. Don’t overdo it though! Always remember to drink plenty of water and eat enough protein when working out to help you with recovery. Use weights you feel comfortable with but heavy enough to push yourself.
1. Egg Muffins
Makes 12 muffins
- 12 eggs
- 5 slices bacon, cooked and chopped
- ½ cup onion, diced
- ½ cup green pepper, diced
- ½ cup spinach, finely chopped
- ½ teaspoon garlic powder
- ½ teaspoon salt
- dash of paprika
- pepper to taste
1. Preheat oven to 350F and spray a 12-cup muffin tin with non-stick spray.
2. Beat eggs in a large bowl. Add remaining ingredients and combine.
3. Scoop mixture into the muffin tin. Bake for 20-25 minute or until cooked through.
Notes: These are a great protein packed breakfast! You can even stick the leftovers in the fridge and reheat the next day. Make it easy on yourself and use a bowl with a pour spout, ladle or small measuring cup to transfer the egg into the muffin tin. Enjoy!
2. Smoky Roasted Sweet Potatoes by Danielle Walker
- 2 pounds sweet potatoes, scrubbed and diced
- 8 ounces bacon, chopped
- 1 ½ teaspoons chili powder
- ¾ teaspoon sea salt
- ½ teaspoon ground cinnamon
- ¼ teaspoon cayenne pepper
1. Preheat the oven to 400F
2. In a large bowl, toss together all of the ingredients. Spread onto 2 rimmed baking sheets.
3. Place in the oven and roast for 15 minutes.
4. Toss to coat the potatoes in the rendering bacon fat. Continue roasting for 15 minutes, until the potatoes are crisp.
Notes: If you prefer you can peel the sweet potatoes if you wish. This is a great side dish to pair with any kind of meat. It makes for a quick, simple meal! These are still delicious leftover so it’s perfect to use these for meal prepping or throwing an egg on top of it the next morning for breakfast.
Crockpot Chicken, Kale and Potato Soup
- 2-3 sweet potatoes, peeled and cut into 1 inch cubes
- 2 packed cups of Kale, thinly sliced
- 2 32 ounce boxes of low sodium chicken broth
- 2 teaspoons of sea salt
- 2 teaspoons Italian seasoning
- pepper to taste
1. Combine all ingredients in crockpot until combined. Cook on high for 4 hours or on low for 6 hours. Sweet potatoes and chicken should be tender.
2. Shred chicken, return to crockpot and combine. Add more salt if needed at this point and pepper to taste.
Notes: This is a satisfying soup for a chilly day! Toss this in the crockpot, go back to the couch and hunker down until it’s time to chow down. Don’t be afraid to toss some more seasonings in here if you’d like. Sprinkling a little onion and garlic powder on the chicken before tossing it in the pot adds something extra. This is an easy recipe to play around with.