January 20, 2016

31 Days of Fitness- Day 20

Workout time! I hope the rest day was AWESOME-NESS! (I say it's a word).


One minute Squats (first, watch How to Squat the RIGHT way to avoid injury- Click here)

--- You can do any of the variations you see!

One Minute Lunges (30 seconds each side)

THIS IS YOUR WARM UP! Next, follow Autumn in the Firm Booty Workout HERE.

Comment in the group when done! And which move is your favorite? Mine is the very last exercise that Autumn shows you!

Fit Tip:

Something I want to address, we've talked a lot about abs, everyone wants tight abs because that's what society calls "fit." But did you know, you cannot out work a bad diet?

Abs are made in the kitchen!

"Recent studies have found that as a country, we are exercising more. Great! However, as a country, we are becoming more obese. Wanna know why? An hour on the elliptical does not erase the Frappuccino you just inhaled. To see your abs, that are in there, you have to eat clean. Truly, there isn’t one fitness goal you can reach without a clean diet. You may think you eat healthy, but you need to be real with yourself. Is your healthy food outweighed by your unhealthy food? If your protein shake each morning is Starbucks, I implore you to rethink that plan. Does your nutrition plan include things like foods labeled “diet,” soda, artificial ingredients, soy protein drinks, processed foods? If so, kiss those sweet abs goodbye. Do you not eat enough? You cannot starve yourself! Your body needs fuel to build muscle.

So what I’m saying is, get on a clean eating regimen (at least 80% of the time, if not more!) Couple that with your workouts! Remember, 20% is a big piece of the puzzle, don’t skip the workout. You will start to see the results you are seeking and you will feel better overall."


Veggie Lasagna

Cheesy, filling, and packed with veggies, this vegetarian lasagna is the real deal. It’s bursting with fresh flavors from herbs and three different kinds of cheese, and it’s sure to please adults and children alike. The casserole makes 12 servings! It’s perfect for meal prep, or freeze leftovers in individual portions and reheat for an easy dinner when there’s no time to cook.

Total Time: 2 hrs. 7 min.
Prep Time: 20 min.
Cooking Time: 1 hr. 47 min.
Yield: 12 servings

1 lb. dry whole grain lasagna pasta
Hot water
1 tsp. olive oil
1 medium onion, chopped
1 medium red bell pepper, chopped
1 medium carrot, shredded
4 cloves garlic, chopped
3 cups + 2 Tbsp. tomato sauce, no sugar added, divided use
2 Tbsp. finely chopped fresh basil
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
2 cups fresh baby spinach, chopped
1 cup part-skim ricotta cheese
1 cup shredded part-skim mozzarella cheese
¼ cup grated Parmesan cheese
Nonstick cooking spray

1. Preheat oven to 350° F.
2. Cook pasta in water according to package directions. Drain. Set aside.
3. Heat oil in medium saucepan over medium-high heat.
4. Add onion, bell pepper, and carrot; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add 3 cups tomato sauce and basil. Season with salt and pepper if desired; cook over low heat, stirring occasionally, for 30 minutes.
7. Combine spinach and ricotta cheese in a medium bowl; mix well. Set aside.
8. Combine mozzarella and Parmesan cheeses in a small bowl; mix well. Set aside.
9. Lightly coat a 4-quart (or 13 x 9-inch) rectangular baking dish with spray; place remaining 2 Tbsp. tomato sauce in the bottom. Top with a layer of pasta, one fourth vegetable mixture, one third spinach mixture, and one fourth cheese mixture. Repeat twice. Top with pasta, vegetable mixture, and cheese mixture. Cover with aluminum foil.
10. Bake for 45 minutes. Remove foil. Bake for 10 to 15 minutes, or until hot and bubbly.
11. Let sit for 5 minutes before cutting.

• No-boil lasagna pasta is available in many markets, and can make preparation really easy.
• Add ½ cup water with 3 cups tomato sauce if using no-boil pasta.

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