-Cardio and Arms-

Jump Rope 30 seconds

45 seconds of each

Jump Switch

burpees

Tuck Jumps

Star Jacks

Football Runners

Jump rope 3o seconds

15 reps of each right leg forward

Arnold Press

Curl and Press

Row to Tricep kickback

Left Arm Cross Body Curl

Bow and Arrow Pullbacks 

Wide Arm Push ups

Jump Rope 30 seconds

45 seconds of each

Jump Switch

burpees

Tuck Jumps

Star Jacks

Football Runners

Jump Rope 30 seconds

15 reps of each left leg forward

Arnold Press

Curl and Press

Row to Tricep kickback

Right Arm Cross Body Curl

Bow and Arrow Pullbacks 

Wide Arm Push ups

Jump Rope 30 seconds

45 seconds of each

Jump Switch

burpees

Tuck Jumps

Star Jacks

Football Runners

Jump Rope 30 seconds

Chili Lime Red Snapper 

with Jalapeno Coconut Cream Sauce 

 Toasted Coconut Brown Rice 

and Mango Cabbage Slaw

Ingredients

Fish-

1 pound white fish (I used red snapper)

1 lime

1 tablespooncilantro

2 tablespoons coconut oil + 2 tablespoons for searing

! teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

1/4 teaspoon red chili flakes

Jalapeno Coconut Cream Sauce-

1 cup full fat coconut milk

1 small yellow onion

1 clove garlic

1 jalapeno

1 tablespoon chopped cilantro

1 lime

1 tablespoon extra virgin olive oil

1/2 teaspoon salt 

1/4 teaspoon black pepper

Toasted Coconut Rice-

2 tablespoons coconut oil

1 1/2 cups brown rice

1 cup shredded toasted coconut

1/4 teaspoon salt

3 cups water

Mango and Cabbage Slaw-

1 head purple cabbage

1 carrot

3 green onion stalks

1 mango

2 tablespoons chopped cilantro

1 lime

1 tablespoon extra virgin olive oil

1 teaspoon salt

1/2 teaspoon black pepper

Instructions

Fish-

In a shallow bowl mix together the zest and juice of 1 lime along with cilantro, salt, pepper, red chili flakes, and garlic powder. Next add the fish and let it marinate for about 5 minutes.  I then pan seared the fish in 2 tablespoons of coconut oil for about 5 minutes per side you could also grill the fish for about the same amount of time on each side in a 400 degree grill. I have cooked it both ways and each is delicious just a little more smokey when cooked on the grill.

 Jalapeno Coconut cream sauce-

In a saute pan on médium/high heat add olive oil, chopped onion, and minced garlic. Let that cook until the garlic and onions begin to turn golden brown. Then add the jalapenos, salt, and pepper. Let that cook for 1 minute then add the zest and juice of 1 lime along with the coconut milk. Let that cook for another minute then transfer the sauce to a blender add in the cilantro and blend until smooth.

 Toasted Coconut Rice-

In a pot that is on high heat add rice and coconut oil. let that cook for a couple of minutes until rice gets toasted stirring frequently. Next add the salt and water. Turn the heat down to low and cover with a lid and let cook for 35 minutes. On a baking sheet spread the coconut out into an even layer. place the baking sheet into a preheated 350 degree oven. let the coconut bake until golden brown, about 5 minutes. When the rice is finished cooking mix in the coconut.

Mango Cabbage Slaw-

to a large bowl add 1/2 a head of chopped cabbage, 1 large carrot shredded, 1/2 large or 1 small diced mango, chopped green onions, cilantro, the juice of 1 lime, extra virgin olive oil, salt, and pepper. Toss together and set aside until ready to serve.

HIIT and Leg Day

1 minute each of the following-
Mt. Climbers 

Surfer burpees

Jump Switch lunges. 

High knees

15 of each of the following on the right side first-
Step out squats
In and out hop squats
Curtsy lunges
Lunges 
Knee to chest in and outs
Sumo squats
Side lunges 

1 minute each of the following-
Mt. Climbers 

Surfer burpees.

Jump Switch lunges.
High knees

15 of each of the following on the left side-
Step out squats
In and out hop squats
Curtsy lunges
Lunges 
Knee to chest in and outs
Sumo squats
Side lunges

1 minute each of the following-
Mt. Climbers 

Surfer burpees.

Jump Switch lunges.
High knees

Can be don in 20 min if you PUSH yourself!!!!

Chili Citrus Chicken with Chimichurri 

and 

Oven Roasted Potatoes

I have made this dish twice in the past 2 weeks with my new instant pot! This recipe is a crowd pleaser it is my daughters favorite meal.  I have made this in the oven many times in the past but using the instant pot frees up oven space so you can get the potatoes in the oven.  Either way it always turns out delicious and more importantly it is healthy. 

Ingredients-

Chicken-

4-6 boneless skin-less chicken breasts

2 oranges

1 lime

1 lemon

1 Tablespoon chili powder

1 Tablespoon smoked paprika

1 Tablespoon paprika

1 1/2 teaspoons salt

1 teaspoon pepper

1 cup pitted kalamata olives ( I used sliced but whole would work great as well)

1/2 cup chicken stock

2 Tablespoons extra virgin olive oil

Chimichurri-

1 bunch cilantro

5 mint leaves

1/2 teaspoon dried oregano

1/4-1/2 teaspoon red pepper flakes (depending on how much spice you like)

3 green onion stalks

1 clove garlic 

1/4 red onion

1 lime

1 tablespoon red wine vinegar

1/4 cup extra virgin olive oil

Potatoes-

here I like to use a mix of sweet potatoes/russets/and or yams but you can use whatever you like

you will just need about 1 medium sized potato per person.

2 teaspoons salt

1 teaspoon pepper

1 teaspoon garlic powder

1/2 cup oil i use 1/4 cup coconut and 1/4 extra virgin olive oil

Instructions-

Chicken-

Into your instant pot or baking dish put all of the spices plus the zest of 1 orange, the lemon, and lime.Next add the juice of both oranges, lime, chicken stock, and olive oil. Mix it all together then add the chicken. Make sure you coat both sides in the sauce. Add olives on top.  Close your instant pot and push manual set time to 20 min. When the timer goes  turn the release valve to venting to release the pressure before opening. If using your oven,  put it in to a pre heated 350 degree oven for 30-35 min.

Potatoes-

Preheat oven to 475 degrees. Cut your various spuds into spears and put them into a bowl. Pour the olive oil in and add salt, pepper, and garlic powder. Spread into a single layer on a baking sheet. Then place into the oven for 20 minutes or until you have reached your desired crispness.

Chimichurri-

Put cilantro with stems cut off, mint, oregano, red pepper flakes, green onion chopped into thirds with bottoms and tops trimmed, red onion, garlic, zest and juice of the lime, red wine vinegar, and olive oil into a blender or food processor. Give it a zip until you get your desired consistency.