JULY SPIN CLASS

July spin

1.       Grind – warm up
2.       I love it – pyramid 15 on 15 off up to 1 minute
3.       Holding onto you – climb
4.       Fall down  - 30 second sprint fast then 30 seconds faster 30 second rest and repeat
5.       Teenage dream – jumps
6.       In the ayer – add every 45 seconds 3x then run drop 2 and repeat
7.       Hey ya – fast flat
8.       American boy – climb 1 minute 30 at top, sit down and repeat
9.       Don’t cha – climb on steep hill, run on chorus
10.   Blurred lines – standing climb switch on hey hey hey
11.   Boomerang – run on chorus
12.   Domino – 2 minute run
13.   #1 nite – sprints
14.   Take my hand – sprints
15.   Lose yourself – run up hill with sprints
16.   Cool down 

Mahi Mahi Fish and Sweet Potato Fries

MAHI MAHI AND SWEET POTATO 

FRENCH FRIES 

Mahi Mahi

2 Filets

EVOO

1 Lemon

Salt

Pepper

Flour

White wine

Garlic

I dried them with a papertowel and then sprinkled flour on one side of the mahi mahi filet.

On the same side I drizzled EVOO and lemon juice and salt and pepper.  In pan, I heated EVOO, dry white wine, garlic clove and heated it.  Then I added the filet flour side down for 5 minutes and then added the sliced lemons and flipped on the other side for 4 minutes.  

Sweet Potato Fries

2 medium size sweet potatoes

EVOO

Garlic powder

Season salt

paprika 

I peeled them then sliced them length wise into strips.  I put them in a bowel and drizzled them with EVOO.  I added seasoned salt, garlic powder, and paprika and used my hands to coat them.  I baked them at 450 for 10 minutes on one side and turned them and baked for 5 more minutes.  Important that they are not touching on the pan - they will get soggy!

21 Day Fix Meal Plan

I was so excited to try the 21 Day Fix as my first "structured" beachbody program.  I have done Insanity before but never followed the daily workouts and meal plans.  I got the DVDS and the meal plan book and was SO excited to start.  I know that planning is everything so here is my week 1 meal plan :) I fell under the 

1,200-1,499 calorie target = 3 green, 2 purple, 4 red, 2 yellow, 1 blue, 1 orange, & 2 teaspoons so yours might be a little bit different.  Feel free to use this for ideas. I try to keep it simple each day.  I'll keep you posted on my progress.

Healthy Banana Pancakes

Healthy Banana Pancakes 

• 1 cup of rolled oats, ground
• 2 large ripe banana
• 4 eggs
• 1 scoop of vanilla Shakeology protein powder (we use vanilla most times, chocolate is great too!)
• dash of cinnamon

Place all ingredients in the blender and then pour 1/4 cup at a time onto skillet. 

YUM!