Motivate Mondays

Motivate Mondays

HAPPY MONDAY EVERYONE!




I hope everyone's weekend was grand and filled with fun and relaxation, but now it's time to get back to work and get back to getting our bodies in order!




Today’s post will consist of the daily workout, music playlist, and meal of the day!






Workout of The Day




Warmup:

  • Start off with an 18 minute jog/sprint
  • For the first 5 minutes  run at a speed of 6
  • For the next 10 min  go back and forth between walking and sprinting (walk at a speed of 3.5 for 1 min, run  at a speed of 7 for 1 min)  Should be a total of 5 Rounds.
  • For the last 3 minutes walk at a speed of 3.5 on an incline of 5





Major Keys: Once again, HIIT training is imperative in burning fat quickly and spiking your metabolism. It also builds muscle quickly and burns calories during the workout and up to 24 hours later!




Main Workout: This workout is from the Fit Girl app. It is considered their intermediate workout. Our ab workout is from the Instant Abs app. Please feel free to modify any workouts and tailor them to your level and needs!




 

The 5 minute jog is replaced with the warm-up above. I repeat this 3 times!!! Download Fit Girl app or Google to get descriptions on how to properly do each exercise. After this workout I get into my abs:



 



 

Repeat these exercises TWICE! If you download the app they will give you videos on how to do each exercise above.

 

 

 

Music

Today's playlist is brought to you by Spotify!

Click Here To Listen

 

 

Meal of The Day




Bunless Turkey Burger w/ Sweet Potato Fries

 

Turkey Burger Ingredients:
1 lb of Ground Turkey Meat
2 minced garlic cloves
1 tablespoon of olive oil
Seasonings of choice (NO SALT)
Head of lettuce
1 medium onion
1 Avocado
1 Tomato
1 Slice of mozzarella
How to make: 

This is a simple burger patty. You'll want to preheat your skillet with the olive oil for about 5 minutes. Take your ground turkey meat and put it into a mixing bowl. Add garlic and seasoning and mix together. Make turkey patties no bigger than the palm of your hand. Place in skillet and brown on each side for 4 minutes each. This should make about 6-8 burger patties.  Next you'll want to place the mozzarella on the patty so it will melt. Take 1 leaf off the head of lettuce and put the patty w/cheese in it. Add your onion, avocado and tomato slices. You can also add pickles, ketchup, mustard, etc. If you add condiments DO NOT ADD MORE THAN 1/2 TSP!!!

 

Sweet Potato Fries Ingredients:
1 bag of frozen fries (follow instructions)
 or 2 sweet potatoes
A sprinkle of Tony's seasoning
A sprinkle of cayenne pepper
A sprinkle of garlic powder
A drizzle of olive oil
How to make: 

Preheat oven to 375. Cut the potatoes in 1 inch slices. Place on pan and drizzle olive oil over them so they are lightly coated. Take seasoning and sprinkle over. Place pan in oven and bake for 35-45 min.


Enjoy!

- 365 Fit Club