10 Minute Workout, 15 Minute Thai Chicken Salad, PB Fit
"Winning means you're willing to go longer, work harder, and give more than anyone else."
— Vince Lombardi
You cannot lose . . . if you do not quit. All the hard work you are putting in that no one can see but you is going to pay off. It will have a compound effect in your life - just like investing your money. Keep going.
Quick Workout of the Week: The Benchmark
We got another simple, but certainly not easy one: The Benchmark.
You need a pull up bar and a kettlebell for this one.
Don't have either at home? You can click a few buttons on your phone and have both delivered to your doorstep by tomorrow for a little over $100.
For time, complete:
25 pull ups
50 push ups
75 kettlebell swings
100 lunges
If you can get this done under 10 minutes, you are a beast.
But the time doesn't really matter. Just complete it, no matter how long it takes. That's a huge accomplishment to start.
You can modify the pull ups (use a chair or bands) or push ups (use your knees), take whatever breaks are needed, just get through it. Time yourself, and then aim to beat it next time.
Don't feel like it challenged you enough? Then just run it back as many times as it takes until you do.
Meal of the Week: 15 Minute Thai Peanut Chicken Salad
INGREDIENTS
16 oz boneless skinless chicken thighs
Seasonings of choice (I like garlic powder, onion powder, salt, pepper)
PB Fit or PB2
0 calorie sweetener like Stevia or Monkfruit
Soy sauce
Rice vinegar
Salad packet or any kind of lettuce with veggies of choice
Optional: sesame seeds
DIRECTIONS
1. Season 16oz boneless skinless chicken thighs with 1 tsp each of garlic powder, onion powder, salt, and black pepper 2. Spray with cooking oil and air fry at 400 degrees F for 15-17 min 3. For your low-calorie peanut sauce, combine 60g PB Fit with 10g 0-cal sweetener of your choice. Then stir in cold water until you get a thick paste-like consistency 4. Once thick, mix in 35g soy sauce and 10g rice vinegar 5. Serve over any salad packet with half your sauce and some sesame seeds
This BAS (big ass salad) takes 15 minutes to whip up and clocks in at 596 calories and 90 grams of protein.
PB Fit vs Regular Peanut Butter comparison:
2 tablespoons of Skippy Peanut Butter: 200 calories and 4 grams of protein.
2 tablespoons of PB Fit: 70 calories and 8 grams of protein.
That's an insane difference for the same exact volume of food. PB Fit gets you double the protein and 35% of the calories. If you're a big peanut butter person, making this substitution alone is gonna shave off a couple pounds in a few weeks.
Stay well this week,
Hal the Health Coach
