Friday Feels

Friday tends to bring excitement to most, as it is the end of the work week and the start of your weekend! Well what if we tried to maintain that excitement Monday through Thursday, just think of the energy you will possess all week long! It sounds cliché to say, but we truly do manifest our destinies. Lay the path that you want laid, don't live in fear of change, just change and experience the greatness that follows. My mother always told me to, "Color outside the lines." This is a saying that has absolutely stuck with me throughout life, and I've always held true to. When we decide to go against the grain, that's when our true selves shine through! Make today and every day count, be in the moment at all times, as that's the only thing we truly can control. 

Tony J.

Ingredients

Yield: 8 Enchiladas
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• 1 tablespoon olive oil 
• 1 large onion, chopped
• kosher salt and ground black pepper to taste
• 1 tablespoon ancho chile powder
• 2 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon sea salt
• 2 pounds cooked chicken breasts, shredded
• 1 ½ cups red enchilada sauce, divided
• 2 cups shredded sharp Cheddar cheese, divided
• 4 green onions, green and white parts chopped and separated
• ¼ cup chopped fresh cilantro
• 4 larges zucchini, thinly sliced lengthwise
• ½ cup queso fresco, or more to taste
• ¼ cup sour cream (optional)
• 2 tablespoons chopped fresh cilantro, or to taste

Instructions:

• Step 1 Preheat the oven to 375 degrees F (190 degrees C).
• Step 2 Heat olive oil in a large skillet over medium heat. Saute onion until softened, about 5 minutes. Season with salt and pepper. Add chile powder, garlic, cumin, and sea salt; stir until combined. Add chicken and 1 cup enchilada sauce. Stir to combine and remove from heat. Let chicken mixture cool slightly.
• Step 3 Stir 1 cup Cheddar cheese, white parts of green onions, and 1/4 cup cilantro into the chicken mixture. Pour 1/4 cup enchilada sauce into the bottom of a 9x11-inch baking dish.
• Step 4 Slightly overlap 3 slices of zucchini on a cutting board. Top with a small mound of the chicken mixture. Roll up and place in the prepared baking dish. Repeat with remaining zucchini slices and chicken mixture. Spoon remaining 1/4 cup sauce over zucchini enchiladas. Sprinkle remaining 1 cup Cheddar cheese and queso fresco on top.
• Step 5 Bake in the preheated oven until cheese is melted, about 30 minutes. Garnish with green parts of green onions, sour cream, and 2 tablespoons cilantro.

Source: ​https://www.allrecipes.com/recipe/266758/low-carb-zucchini-enchiladas/?internalSource=rotd&referringContentType=Homepage

We only truly lose the game, when we give up. Do your best to not even allow those negative thoughts to enter your mind. Sometimes it is inevitable to have some of those negative thoughts seep in. When they do, remember, it is only temporary. Every single one of us are faced with certain situations, in life, it is up to us to let them cripple us or to learn from them. I choose to learn and grow, I strongly suggest you do the same! Have a beautiful Monday Everyone!

Keep Going!

Tony J. 


Source of Picture: ​1532432638_Best-Positive-Quotes-Keep-going

Every Minute  On the Minute (EMOM)

10 Jump Squats

10 Push Ups

​5 Burpees

How many minutes did you complete?


Comment and Let us know!!

Prep: 15 mins

Cook: 1 hr

Total: 1 hr 25 mins

Additional: 10 mins

Servings: 10

Max Servings: 10

Yield: (1) 9x13-inch baking dish

Ingredients: 

• 2 heads broccoli, cut into florets
• 1 large rotisserie chicken, meat pulled and shredded
• 1 cup mayonnaise
• ⅔ cup heavy whipping cream
• 1 tablespoon chicken soup base
• 1 tablespoon dried dill weed
• 1 teaspoon ground black pepper
• 2 cups shredded Cheddar cheese
• EVOO, Coconut Oil

Instructions:

• Step 1 Preheat oven to 350 degrees F (175 degrees C).
• Step 2 Place broccoli florets in a 9x13-inch baking dish. Layer shredded chicken on top; press down onto broccoli.
• Step 3 Combine mayonnaise, heavy cream, chicken soup base, dill, and pepper in a bowl; mix well. Spread evenly over chicken and top with Cheddar cheese. Grease a piece of aluminum foil with cooking spray and cover baking dish with greased-side down.
• Step 4 Bake covered in the preheated oven, about 45 minutes. Remove aluminum foil and bake until golden brown, about 15 minutes. Remove from oven and let stand for 10 to 20 minutes before serving.

Source: ​https://www.allrecipes.com/recipe/260604/cheesy-broccoli-and-chicken-casserole/?internalSource=rotd&referringId=22959&referringContentType=Recipe%20Hub

TRY THIS!!!!

Source: http://www.lovethispic.com/uploaded_images/186343-Mindfulness-Exercise.jpg​

6 Ways Fitness can Improve YOUR life!

• Fitness increases daily productivity.

 

• Exercising improves brain performance.

 

• Working out sharpens your memory.

 

• Exercise prevents signs of aging.

 

• More muscle mass = burning more fat while resting.

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• Exercising on a regular basis helps boost your immune system.
  

Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may only take four minutes to complete a Tabata circuit, but those four minutes may well push your body to its absolute limit.

8 Rounds of each exercise (20 sec Work, 10 sec Rest)

• Push Ups
• Air Squats
• Burpees
• V-Ups

Definition Source: https://www.bodybuilding.com/content/ask-the-ripped-dude-what-the-heck-is-tabata-training.html

The Stimulating Breath (also called the Bellows Breath)

The Stimulating Breath is adapted from yogic breathing techniques. Its aim is to raise vital energy and increase alertness.

• Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
• Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
• Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

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If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this diaphragmatic breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.

Source: https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/