#SixWeeksStrongerWithLindsey Week Four

HAPPY MONDAY! I know, I'm a day late. To be honest I completely forgot to upload this blog. Everybody makes mistakes *queue Hannah Montana* But here's my week-in-review :)

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What I meal prepped:

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BBQ chicken with pineapple, green beans, quinoa *This is for 3 lunches*

  • 1 pound chicken breast
  • 1.5 cups of pineapple (300g)
  • 12 oz package green beans
  • 3/4 cup organic, gluten-free quinoa (from Trader Joe's)
  • 1/2 cup BBQ sauce (I used Tessemae's because it has no added sugar, but any BBQ would work!)

1. Put chicken in glass bowl and allow to marinate in BBQ sauce for about an hour.

2. Cook the quinoa according to the package. Set aside when finished.

3. If green beans are not previously cut, trim those. You can cook these any way you prefer, I just steamed them until cooked but still crisp. Set aside.

4. Heat large pan/skillet over medium heat and spray or cover with olive oil. Add chicken breast and cook for 5-10 min on each side (depending on thickness) or until cooked through. Add pineapple and let sear for a minute or two on each side.

5. Remove pineapple from pan and separate the chicken, quinoa, pineapple, and green beans into 3 equal portions. 


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Egg white breakfast cups

**Recipe is from my blog post last week, except I used green pepper instead of broccoli! Feel free to mix up this recipe however you like :)


Grain-free granola

**This recipe is also on my blog post last week. It was too good not to make again. 


AND my workout schedule: 

MSS Guide = my friend Madeline's workout guide you can find here!

Monday: MSS Guide Week 4 - Cardio/Heavy Legs/Burnout

Tuesday: MSS Guide Week 4 - Upper Body/HIIT

Wednesday: MSS Guide Week 4 - Cardio/Core

Thursday: MSS Guide Week 4 - Back/Upper Body/LISS

Friday: MSS Guide Week 4 - Full body workout from my own #LYFB guide (just $20 here!)

Saturday: MSS Guide Week 4 - Legs/HIIT

Sunday: Rest day/yoga??


Here's a good HIIT burnout if you're still reading ;)

Repeat circuit 2-3 times at the end of your workout! Minimal rest between rounds.

  • Mountain climbers x40
  • Alternating jump lunges x20
  • Butt kicks x40
  • Sumo jump squats x20
  • High knees x40
  • Burpees x20

Keep an eye out for my blog post regarding the sugar cleanse I just finished. Should be up by this weekend :) My friend Jess is still offering the discount code LINDSEY50 for you guys for 50% OFF her entire cleanse package! Here's her website if you're interested!

xx,

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#SixWeeksStrongerWithLindsey Week Three

HAPPY WEEK THREE!!! I have been loving having all of you to hold me accountable and I'm ready for another week of crushing goals.

This week my workout schedule will be a little different than usual just because I did legs this weekend and won't be doing them again on Monday (aka RIP legs). If you are following the MSS guide with me, or any guide for that matter, DON'T be afraid to mix things up to fit your schedule :) 

P.s. If you missed last week's post, I shared some awesome resources for planning out your week and also some meal planning printables!


What I meal prepped:

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Shrimp stir fry (adapted from Just A Taste)

  • 1/2 cup vegetable broth
  • 1/4 cup coconut aminos teriyaki sauce, found at Whole Foods!
  • 1 tbsp liquid aminos
  • 2 tsp cornstarch
  • 3 tablespoons toasted sesame oil, from Trader Joe's
  • 1 tbsp minced garlic
  • 1 tsp ginger paste (could use fresh ginger)
  • 1 pound jumbo shrimp
  • 1 bell pepper
  • 1 head of broccoli
  • 1/2 red onion
  • 1 cup snow peas 
  • 2 medium zucchini, cut into noodles (about 200g)

In small bowl, whisk together broth, coconut aminos teriyaki, liquid aminos, and cornstarch and set aside. In a large saute pan, add 2 tbsp sesame oil. Add garlic and ginger and cook for 1-2 minutes over medium-low heat. Add shrimp to the pan and cook until pink, about 3-5 minutes. Transfer shrimp to separate bowl. 

Increase heat to medium, add the remaining oil and all of the veggies except the zucchini noodles. Saute vegetables until crisp but tender. Add the sauce and cook for a couple minutes as the sauce thickens. Add shrimp and zucchini noodles to the pan and toss.


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Egg white breakfast cups

  • 1 Applegate sweet italian chicken sausage
  • 1 small head of broccoli, finely chopped (about 40g)
  • 1 1/2 cup egg whites

Chop up one chicken sausage link into small pieces and divide in muffin pan (I made 6 muffins). Divide broccoli into each muffin tin. Then top each with 1/4 cup egg whites. Sprinkle with cheese if desired. Bake at 325F for 15-20 min or until risen and slightly golden brown.


Homemade refined sugar-free, grain-free granola

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  • 1 cup raw almonds
  • 1 cup raw cashews
  • 1/3 cup pumpkin seeds
  • 1/3 cup sunflower seeds
  • 1/3 cup unsweetened coconut flakes
  • 1/4 cup coconut oil
  • 1 tsp monkfruit sweetener
  • 1 tsp vanilla extract
  • 2 tsp cinnamon
  • 1/3 cup dried cherries (no sugar added), chopped

In a small sauce pan, heat coconut oil, monkfruit sweetener, and cinnamon until melted. Remove from heat. Lightly chop almonds and cashews (not too finely - I just used a knife but you could use a food processor). Transfer nuts and seeds to coconut oil mixture. Add vanilla extract and coconut flakes and stir until everything is well-coated. Spread mixture onto baking sheet lined with parchment paper. Bake at 275 for 20-25 min or until lightly browned. Allow to cool for 20 minutes and add dried cherries. Store in mason jar.


And my workout schedule:

Monday: Pilates class & MSS Guide - Cardio/Core

Tuesday: MSS Guide - Upper Body/HIIT

Wednesday: MSS Guide - Cardio/Heavy Legs/Burnout

Thursday: MSS Guide - Back/Upper Body/LISS

Friday: Full body workout from #LYFB guide (you can purchase for $20 here!)

Saturday: MSS Guide - Legs/HIIT

Sunday: Active Rest Day!


There ya have it! If you have any questions, leave 'em below. This Wednesday will be day 10 of my #SexySugarCleanse and the end of Phase 1 - make sure you keep an eye out for my blog post covering my experience! Don't forget my friend Jess was sweet enough to discount it 50% if you use code LINDSEY50. She's the best! Check out her website and her cleanse here :) LOVE YOU ALL!!

xx,

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