RECIPE- WEDNESDAY, OCTOBER 11, 2017 (CHICKEN KABOBS)

Ingredients

  • 24 oz raw, boneless, skinless chicken breast (should yield three 6-oz cooked servings)
  • 2 cups (2 small) summer squash, halved lengthwise and cut into 1” chunks
  • 2 cups (18 medium) mushrooms, quartered
  • 1-½ cups (1 small-medium) zucchini, halved lengthwise and cut into 1” chunks
  • 1 cup (8 medium) cherry tomatoes

Zesty Lemon Scallion Sauce:

  • ¾ cup scallions (4-6 scallions), chopped
  • 6 Tbsp fresh lemon juice
  • 1 Tbsp olive oil
  • 1 Tbsp hot red pepper sauce
  • ½ tsp salt or salt substitute
  • ¼ tsp black pepper, freshly ground

Direction

If using wooden skewers, soak in water 30 minutes. In small bowl, combine scallions, lemon juice, olive oil, hot red pepper sauce, salt, and black pepper; set aside. (You may wish to reserve part of this sauce for finished kabobs.) Preheat grill to medium heat. Thread kabobs with chicken, zucchini, squash, mushrooms, and tomatoes. Brush kabobs before and during cooking with sauce. Grill kabobs 10 minutes, turning once, until cooked through.

WORKOUT WEDNESDAY, OCTOBER 11, 2017 (PURE STRENGTH)

Today’s workout is purely about developing strength. You can use all the books you want, all the programs you want, but literally, the mind/body connection is where true gains lie. A true strength workout lies in using your strength, not the weights, not the reps, just concentrating on expanding and contracting.

Pull ups (3 X 10 (or however many you can muster)

-Concentrate on slow up and downs and not reps, feel the muscle expanding and contracting going all the way up and all the way down.

Squats (Body Weight 3 X 12 or vary if not body weight)

-Concentrate on form, fully bending the knee and fully bringing yourself back up and feeling the strength in quads and butt.

Dips (3 x 10 or vary if not body weight)

-Once again, concentrate on feeling your pecs and tris and slow count down and up on dips.

Sit Ups ( 3 x 25) 

-Just do them, as you know if it wasnt on this checklist, you wouldn’t)

BURPEES (3 x 15)

-Also just do them, push up, pull legs in, jumping jack… do them for a small HIIT combined with strength to finish quick strength workout.