April 2020 Stay Home Get Fit Exercise Week 4

No Gym Required πŸ™‚

Note: When I started naming this program by the week, it was April. It is now May. Oops!

The general outline is this:

  • Bike/run 3 days per week
  • Full body strength training 3 days per week
  • Recovery day with easy yoga and maybe even some meditation
  • Walking every day that is not a bike/run day

BikeHere’s the Week 4 Cardio Workout Tuesday/Thursday/Saturday:

  • 10 minute warmup – if running, just ease into a brisk walk. If biking, a pace you could sing or talk during πŸ™‚
  • Beginners – 4 intervals of 1:00 at a hard effort, then 1:00 rest between
  • Intermediate – 5 intervals of 1:00 atΒ  hard effort, 1:00 rest between intervals. Then go easy for the rest of the ride/run/walk.
  • 10 minutes easy return home, or if it’s nice, keep on going. On nice days I will easily be out for at least an hour. See what you can find in nature to take pictures of and share.
  • Focus on your intervals when you’re doing them, but beyond that, focus on fun over speed. When I stop caring about how fast I’m walking a mile and start paying attention to birds, trees, my dogs, etc., my enjoyment factor goes way up.

Home GymStrength Training Monday/Wednesday/Friday:

  • Warm up for 3-5 minutes doing jumping jacks, dancing to your favorite tunes, doing any PT types of exercises with bands that you know you should be doing (for me that is rotator cuff work), shoulder rolls, arm circles, back slaps, ballistic legs.
  • 2 sets of 12-15 reps of the following with a 2 minute break between sets. Otherwise, keep it moving as you’re able! AND THEN do 1 more set of as many reps or as much time as you can handle!
  • The last reps should be very difficult!
    • Pushups
    • Plank 45 seconds
    • Squats
    • Pullups/inverted rows/band rows
    • Hanging leg raise/reverse crunch
    • Lunges (10 each side)
    • Tricep dips
    • Clamshells
    • Leg lift/side crunch combo
  • Stretch

Instructional video for the exercises

Recovery Day Sunday:

 

This program is being provided free of charge. However, if you would like to donate (suggested donation $10-$20), you may do so here: paypal.me/tranquilsolemassage – Thank you!!

Join the Facebook group for free support and daily updates! Team Estrogen

April 2020 Stay Home Get Fit Menu Plan and Shopping List Week 4

Note: Serves 2
Also Note: Breakfast and lunch are fairly repetitive and boring. Make your life exciting, keep it simple and if you want to make something fancy, make it for dinner. No need to over-complicate things.

And I was not thinking when I started titling these posts, but it’s May. I’m still going with April week 4 πŸ™‚

Shopping List Here

Week 4 Menu

Drink 3 quarts of water daily!
Prep on Sunday: Quinoa for lunches (I use a rice cooker), tempeh bacon https://www.noracooks.com/smoky-baked-tempeh-bacon/, seitan bread loaf http://www.myveganplate.com/low-carb-high-protein-bread/, 2 recipes worth of the seitan from Friday’s menu (and then freeze those)

Breakfast – 1/4-1/2c dry of quick oats. Double that amount water. 1/2c frozen blueberries. Cook over medium heat, stirring frequently until thick. Stir in 1 scoop of vanilla protein powder, sprinkle with cinnamon and eat. OR throw it all in a dish the night before and pop in the fridge for overnight oats.

Post workout – plain yogurt, handful frozen strawberries, 1 scoop vanilla protein powder

Lunch – BLT’s + 1/2c quinoa + lettuce salad with balsamic drizzle

Snacks – raw cabbage, carrots, cucumbers, radishes, protein shake

Monday – Seitan Chorizo Crumbles with thinly sliced sauteed cabbage and pinto beans.

Tuesday – Mongolian Beef Soy Curls + rice for the husband, served over lettuce for me, with sauteed red bell peppers (2) and black beans.

Wednesday – Field Roast Italian Sausage sliced and sauteed, served in Field Day Spice Arrabbiata sauce over noodles for the husband and over zoodles for me (I like to saute my zucchini noodles in a small amount of olive oil with fresh minced garlic, with a side of cannelini beans.

Thursday – Buffalo Soy Curls note that I use dried herbs for the ranch-style dressing. Serve with steamed broccoli and cannelini beans.

Friday –BBQ Seitan Skewers served with black beans.

Saturday – Sweet Chili Tofu Bowl over rice.

On this day also throw a frozen banana in with 2 scoops protein powder for your mid-morning snack. Eat an extra serving of quinoa at lunch, and have a couple slices of toast if you feel like it!

Sunday – Curry Seitan “Chicken” Salad served with steamed broccoli and either a batch of dal (I’ll make some in the Instant Pot and freeze leftovers) or whatever legumes you might have.

 

Shopping List Here

April 2020 Stay Home Get Fit Menu Plan and Shopping List Week 3

Note: I plan for 1 person for breakfast, lunch and snacks since my husband usually does his own thing there. I make dinner for 2.
Also Note: These meal plans are fairly repetitive and boring. I’m currently working on losing fat, so this is intentional! Boring food, exciting life. The seasonings do make a lot of difference with things like tofu.

Shopping List Here

Week 3 Menu

Drink 3 quarts of water daily!
Marinate tofu in the evening for the next day.
Cook tempeh and rice on Sunday for quick lunches throughout the week.

Breakfast – 1/4-1/2c dry of quick oats. Double that amount water. 1/2c frozen blueberries. Cook over medium heat, stirring frequently until thick. Stir in 1 scoop of vanilla protein powder, sprinkle with cinnamon and eat.

Post workout – plain yogurt, handful frozen strawberries, 1 scoop vanilla protein powder

Lunch – Marinated, quartered tempeh (steak seasoning, liquid aminos, maple syrup, baked 20 min at 400, turning halfway through) , 1/2-1 package frozen broccoli, steamed, 1/2c cooked white rice.Β  Meal prep on the Sunday prior to the start of the week so that tempeh and rice are cooked and ready. At lunch, simply steam your broccoli and heat the rest.

Snacks – raw cabbage, cucumbers, radishes, protein shake

Monday – Italian tofu. Tofu marinated in 2T olive oil, 2T lemon juice, 1t dried rosemary, 1t basil, 1/4t garlic powder, 1/4t salt ,black pepper to taste. Once marinated for several hours or overnight, bake for 20 min at 350F, turning at the halfway point. Warm pasta sauce in a saucepan, and add baked tofu. Serve over zoodles or pasta of your choice. Serve with 1/2c cannelini beans and salad greens, drizzled with balsamic vinegar.

Tuesday – Soy curls (1/2 package) rehydrated in Better than Bouillon broth, then tossed in 1/4c nutritional yeast and any seasoning you’d like. I’ll use about 1T poultry seasoning. Air fry for 20 min at 390F, turning at the halfway point. Serve with steamed cauliflower and black beans.

Wednesday – Mexican tofu. Marinate in 2T olive oil, 2T lime juice, 1T agave nectar, 2t chili powder, 1t smoked paprika, 1/2t garlic powder. Once marinated for several hours or overnight, bake for 20 min at 350F, turning at the halfway point. Serve with steamed sliced cabbage and pinto beans.

Thursday – Soy curls (1/2 package) rehydrated in Better than Bouillon broth, then tossed in 1/4c nutritional yeast and any seasoning you’d like. I’ll use about 1T hot Cajun seasoning. Air fry for 20 min at 390F, turning at the halfway point. Serve with steamed green beans and lentils.

Friday –Thai tofu. Marinate tofu in 3T peanut butter, 1.5T lime juice, 1.5T liquid aminos, 2t agave nectar, 1/2t garlic powder, 1/2t ginger powder. Bake at 350 for 25-30 minutes, turning halfway. Serve with steamed Savoy cabbage, 1/2c black beans, salad greens drizzled with leftover marinade.

Saturday – Vegan Orange Chicken – recipe here: https://veggiefunkitchen.com/vegan-orange-chicken-with-soy-curls/Β  serve over rice, with steamed broccoli.

On this day also throw a frozen banana in with 2 scoops protein powder for your mid-morning snack. Eat an extra serving of rice at lunch, and have a couple slices of toast if you feel like it!

Sunday – Sweet and smoky tofu. Marinate in 2T olive oil, 2T liquid aminos, 2T maple syrup, 1t chili powder, 1/2t garlic powder, 1t liquid smoke. Bake at 350 for 25-30 minutes, turning halfway. Serve with steamed green beans, 1/2c black beans, salad greens drizzled with leftover marinade.

Shopping List Here

April 2020 Stay Home Get Fit Exercise Plan Week 1

No Gym Required πŸ™‚

The general outline is this:

  • Bike/run 3 days per week
  • Full body strength training 3 days per week
  • Recovery day with easy yoga and maybe even some meditation
  • Walking every day that is not a bike/run day

I usually plan my week based on the weather forecast! I want to get out on the bike on decent days. At the time I’m writing this, the highs for the week I am planning are in the low to mid 30’s and lows around the teens, with mixed precipitation. So on those days for cardio I will run. It’s not so bad running in that sort of weather. I’ll plan on cardio Tuesday, Thursday, and Saturday.

BikeHere’s the Week 1 Cardio Workout Tuesday/Thursday/Saturday:

  • 10 minute warmup – if running, just ease into a brisk walk. If biking, a pace you could sing or talk during πŸ™‚
  • Beginners – 3 intervals of :30 at a medium hard effort, then 1:00 rest between
  • Intermediate – 4 intervals of 1:00 at medium hard effort, 1:00 rest between intervals
  • 10 minutes easy return home, or if it’s nice, keep on going. On nice days I will easily be out for at least an hour. See what you can find in nature to take pictures of and share.
  • Focus on your intervals when you’re doing them, but beyond that, focus on fun over speed. When I stop caring about how fast I’m walking a mile and start paying attention to birds, trees, my dogs, etc., my enjoyment factor goes way up.

Home GymStrength Training Monday/Wednesday/Friday:

  • Warm up for 3-5 minutes doing jumping jacks, dancing to your favorite tunes, doing any PT types of exercises with bands that you know you should be doing (for me that is rotator cuff work), shoulder rolls, arm circles, back slaps, ballistic legs.
  • 2 sets of 10 reps of the following with a 2 minute break between sets. Otherwise, keep it moving as you’re able!
    • Pushups
    • Plank 30 seconds
    • Squats
    • Pullups/inverted rows/band rows
    • Hanging leg raise/reverse crunch
    • Lunges (10 each side)
    • Tricep dips
    • Clamshells
    • Leg lift/side crunch combo
  • Finish off with as many burpees as you can do
  • Stretch

Instructional video for the exercises

Recovery Day Sunday:

 

This program is being provided free of charge. However, if you would like to donate (suggested donation $10-$20), you may do so here: paypal.me/tranquilsolemassage – Thank you!!

Join the Facebook group for free support and daily updates! Team Estrogen

April 2020 Stay Home Get Fit Menu Plan and Shopping List Week 1

JuiceBreakfast choice of (due to variety and preferences, ingredients for breakfast and lunch are not included in shopping list):

  • Overnight oats (Google it)
  • 16-32 ounces fresh juice (I’m into carrot/apple/ginger lately)
  • Fresh melon (I eat an entire cantaloupe if they’re in season)
  • Smoothie (ideas here)

Smoothie BowlLunch:

Snacks:

  • Fruit
  • Dates
  • Carrots or other raw veggies
  • Nuts/seeds (keep the quantity minimal if trying to lose weight)
  • Kale chips
  • Ezekiel toast either dry or with minimal non-dairy spread (I use Earth Balance or Miyoko’s) OR 1/2 avocado + garlic salt

 

CurryDinners:

Shopping List Here

This program is being provided free of charge. However, if you would like to donate (suggested donation $10-$20), you may do so here: paypal.me/tranquilsolemassage . Thank you!

Join the Facebook group for free support and daily updates! Team Estrogen

Fruit