Hotel Workout

hotel workout

Hey guys! Someone asked me recently if I had a good hotel workout she could do because she travels a lot for work and doesn’t always love to go to the hotel gym or it is just too crowded.

I came up with this for her and all of you. I hope you find it helpful! It is definitely travel friendly and the only thing you will need to bring is the will power to do it and a resistance band!

There are 3 different workouts that you can do, one each day or if you have more time you can combine them in any combo that you like. I said to do 3 rounds but if you are pressed for time 2 would do or one round in each category. Keep it handy and play around with it.

Total body:

Dips on chair or bench x 15

Body weight squats x 25

Plank x 1 min

Resistance band bicep curls x 15

Mt. Climbers x 15

Walking lunges (the length of wherever you can find)

Push ups x 15

Calf raises x 20

Repeat 3 rounds and rest when needed

Upper body:

Wall Push ups x 15

Resistance band shoulder press x 12

Forearm plank with alternating one leg up x 30 sec each side

Dips x 15

Resistance band bicep curls x 12

Plank shoulder taps x 20

Repeat 3 rounds and rest when needed

Lower body:

Alternating lunges forward x 12

Alternating lunges backwards x 12

Bridges one leg x 12 each leg (maybe lay on a towel, because ewwww…)

Wall sit x 1 min

Squat jumps x 12 (who cares if the people below you care-you are a stranger to them-but try to land lightly on your feet 🙂

Side lunge x 12 each side

Plie’ squat x 15 (wide leg and toes pointed out)

Repeat 3 rounds and rest when needed

Look how awesome you are….caring about your workout when you travel!!

🙂 🙂 🙂

xo,

Adrienne

Advertisements

Coconut & Mango Chicken Thighs

coconut mango chicken thighs

What you will need:

6 boneless and skinless chicken thighs

1 14 oz can unsweetened coconut milk

1/2 cup diced red onion

2 peeled cubed carrots

1 large peeled and cubed sweet potato

2 TBSP honey

2 TBSP butter

1/2 cup chicken broth

1 TBSP tomato paste

1/2 cup mango chunks

Seasonings/Spices:

salt & pepper

nutmeg

cinnamon stick

coriander

ginger

cayenne pepper

lemon zest

shredded coconut flakes

parsley

How to make:

Pre-heat oven to 365 degrees.

On the stove heat a dutch oven or pan to med heat with 1 tbsp. of butter.

Add your carrots, onion and sweet potatoes to start to soften and cook for about 10 min.

Next add your seasonings: coriander, cayenne, ginger, nutmeg and salt/pepper (use about 1 TBSP of each but if you want to make this spicy add more cayenne and blk pepper)

Add tomato paste and stir then add chicken broth and coconut milk and cook for an additional 5 min to 10 min on med heat. At this point add a touch more of each seasoning and add your cinnamon stick that you will later remove after it comes out of the oven.

Pour mixture into an oven safe pan (use the other tbsp. of butter to coat the pan with and then add chicken thighs. Next add the mango chunks around the chicken thighs.

Bake for about 45 min.

When it comes out of the oven remove the cinnamon stick and add parsley, lemon zest and coconut flakes for garnish.

I made couscous on the side and served it over that but you can eat this just as is or even over rice. I even thought about pureeing the mango into the chicken broth and coconut milk so maybe I will try that next time!

This makes 6 servings.

I hope you enjoy it!

couscous and chicken thighs

Everyone in my house loved the chicken-it was flavorful and so moist!

I had it again for lunch today and the couscous was amazing after soaking up most of the coconut milk sauce.

xo

Adrienne

Bacon, Avocado & Panko Bites

bacon avocado panko bites

These were delicious! Bacon.Avocado.Panko…. need I say more?

How to make:

Cook the 4 strips of bacon (cut in half) about 3/4 of the way through then pat the extra grease off.

Slice a whole avocado into moon shaped pieces and toss in panko breadcrumbs.

Wrap avocado bites with the bacon and use a toothpick to hold together.

Cook on tray for about 10 to 15 more min in a 365 degree oven until the panko turns a bit darker and the bacon is crispy or to your liking. Avocado will be soft and warm at this point. You can spray the panko with a little bit of oil to help this along before you place them in the oven.

Pat the grease off of the bacon one more time and you are good to eat!

Enjoy!

xo

Adrienne

July 2105 Challenge

july challenge 2015

I put together a great challenge for you to add to your workouts or do alone 3 days a week for the next 3 weeks!

You will perform 2 rounds the first day then 3 the second, then 4 the third day of the week..

Start over on week 2 and then again in week 3. This really gets your heart rate up and challenges your entire body.

Remember consistency is key! If you stop your body will stop progressing and changing! 

Challenge accepted, I hope!

Check in on Facebook if you wish 🙂

xoxo,

Adrienne

Market Mondays Week 4

Market mondays

Had a great shopping trip yesterday at the market!

I spent my usual $30 and got lots of goodies to use in smoothies, snacks and salads for the week.

Apples-with nut butters, alone, in smoothies

Peaches-salads, smoothies and in Greek yogurt, alone

Tiny black raspberries-salads, smoothies and in Greek yogurt

Celery-salads and to put nut butters on

onions-potato salad

Potatoes-baby reds for roasting or potato salad

Spicy honey brown mustard-in potato salad with Greek yogurt, dip for pretzels, on turkey sandwiches

red leaf lettuce-salad and smoothies

Orange pepper-on salads and for dip

Beet chips-alone or with dip or Greek yogurt

Spinach dip-on grilled chicken or with veggies or chips

and…some red, white and blue candy corn for Max (don’t ask…)

Anyway, I have made a delicious chicken salad, a banana and avocado smoothie and a potato salad so far! Above I listed different things you can make to eat with the different ingredients, I hope you can use some of the ideas I listed 🙂

Here is the Chicken Salad recipe:

Lettuce, Grilled chicken, half of a peach cubed, a handful of raspberries, 2 tsp crumbled feta cheese, 1/4 cup cucumber toss with 2 tsp. dressing or olive oil and vinegar.

market monday 44

Potato Salad recipe:

potato salad 44

15 small baby red potatoes boiled for 15 minutes and cubed into halves or quarters

2 celery sticks chopped

1 small Spanish onion chopped

3 tsp spicy honey mustard

2 heaping tbsp plain Greek yogurt

2 tsp oil of your choice

2 tsp apple cider vinegar

Season with salt, pepper, basil & oregano

Mix all together and chill for several hours

potato salad 4

Banana & Avocado protein smoothie:

1 ripe banana

1/2 ripe avocado

1/2 c milk of your choice

2 tsp ground flaxseeds, hemp seeds or chia seeds

1 scoop vanilla protein powder

3 to 4 ice cubes-blend

market monday 444

Enjoy!! I hope from reading my blog you realize that it isn’t hard and it isn’t expensive to eat healthy and make balanced meals for you and your family! xoxo

Adrienne