A Trainer’s Weekly Menu – Week 5

A Trainer’s Weekly Menu – Week 5

I need to ask a question to those of you with a significant other.

Is it bad to have the urge/want/desire, every so often, to punch your loved one in the throat?

Don’t get me wrong. I love and adore my husband. Since the day I meet him he has made me want to be a better person. But, every so often I would really love to punch loving husband in the trachea.

Having this urge once in a while is normal behaviour, right?

Why I wanted to kill loving husband

Case in point early last week. For Meatless Monday we had some of the leftover vegan chili from the previous week (very yummy, click here for the recipe). This particular recipe asked for mushrooms, and while I usually do not add them to a recipe because of picky-loving-husband (click here for the list of what he won’t eat), I felt like eating mushrooms because I miss them.

So, I added them to the recipe, but I did not cut them. Instead I left them big and whole, so that picky-loving-husband could easily pick them out of his bowl if one found its way there.

Little did I know, however, that he would shovel the stuff into his mouth without looking at the contents on his spoon first. Yeah, you know where I am going with this.

All of a sudden there were choking and retching sounds to my right as he dramatically pulled a whole mushroom out of his mouth. Normally I would have just rolled my eyes, ignored him and continued on eating.

But, he wasn’t done yet. He had to also go on a tirade about how he almost choked on a mushroom and what would people say if they found out I killed him with a mushroom?!?!

He continued on, wondering out loud, how I would write his eulogy (death by mushroom?), what would I think of the irony of him dying from eating healthy food, how his gravestone would be the laughing stock of the graveyard with death by mushroom written on it, and what if, God forbid, he actually swallowed the damn thing.

He could have had a mushroom sitting in his stomach right this second. Apparently at that point there was no more trust with the chili and he spent the next 5 minutes carefully dissecting his entire bowl.

It was at that moment, as I was envisioning places to hide the body, that I wanted to choke him and punch him in throat.

I did not. Instead I ate my mushrooms with great slurping and mmmmmm’s sounds until my dinner was finished. Yes, we act like a couple of 10-year olds in our house sometimes.

Notes about last week’s meal

  • Not much to report, it was all good and the oatmeal recipe is amazing. HAHA, yes that’s my recipe. But, trust me, it is really good!
  • Actually, I do want to give a shout out to my (other) favourite from last week, the Creamy Avocado Spinach Pesto Zoodles (click here for the recipe). It was AWESOME!
  • I did have a serious brain fart when shopping for this recipe, though. The recipe clearly states “3 cups of spinach” and I clearly bought a crap of baby kale. So, I made do with the baby kale and it tasted great (however, having never made it before I have absolutely no baseline to judge taste on).
  • I also did use 2 tbsp of olive oil. I found I only needed one.
  • In addition, I roasted my baby tomatoes with some olive oil and garlic and also added fresh basil when I plated it. This was super good and I will definitely keep this as a regular meal – when loving husband is not home.
  • Loving husband’s favourite meal from last week…. the double, double burger from White Spot we ordered on our “take-out night” with the two servings of fries he ordered with it and the extra coleslaw he ate (I don’t like restaurant coleslaw, so he always eats mine). When I pressed him to tell me what fave meal from the recipes we used, he said the Split Pea & Ham Soup.
  • Check Out Week 1
  • Check Out Week 2
  • Check Out Week 3
  • Check Out Week 4

>>> Download your FREE weekly meal planner here. <<<

TRAINER TIP: if you need a workout for when you are traveling, or need a low maintenance, little equipment workout, you are gonna LOVE the Total Body Tubing Workout I released on Tough Love Tuesday. It’s the perfect travel workout, or the I don’t wanna spend any money on exercise equipment workout.

A Trainer’s Weekly Menu

BREAKFAST

Protein pancake recipe - Fitness with PJ

  • This is an “off” week for me, meaning that my classes are on a week break so my mornings are not as rushed as they normally are.
  • Because of this I am going to make some of those protein pancakes (click here for the recipe) I wrote about on Friday, each morning. BUT, if I have time today I will prep them in advance.
  • TIP: to prep protein pancakes I make them for the week and then wrap and freeze them individually. The night before I pull one from the freezer and in the morning toast it, or re-heat in the microwave.
  • For toppings I will slather some almond butter on it, or heat some strawberry jam and pour on top of it.
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LUNCH

>>> Download your FREE weekly meal planner here.<<<

DINNER

SUNDAY

  • This afternoon we are meeting friends for brunch at a restaurant that does not serve brunch (WTF? Who does not serve a breakfast menu? Especially on a Sunday? Apparently the Cactus Club does not.). After that we are headed for a late matinee of the new James Bond movie (hello sexy Daniel Craig).
  • At the theatre I may have popcorn – GASP! Yes, trainer’s eat crap once in a while too. I am a trainer, not a goddamn saint.
  • So, because of this late brunch that’s not really brunch, and the potential crap that might be eaten at the theatre, dinner will be non-existent. Maybe a protein shake, but I doubt it because we probably won’t be very hungry.

MONDAY

  • Oh joy, another Meatless Monday! Or, as loving husband likes to call it “his worst day of the week”.
  • Tonight I will go easy on the guy (since he is still recovering from the above mushroom incident), and make a slow cooker egg frittata. (Recipe to be released on Friday… so hang tight.)

TUESDAY

salmon-tacos-with-avocado-salsa - Fitness with PJ Blog Salmon Tacos with Avocado Salsa – Cooking Classy

  • Taco Tuesday! Yum!
  • Grilled Salmon Tacos with Avocado Salsa – by Cooking Classy
  • This recipe looks amazing! However, I won’t lie. I probably won’t make the avocado salsa. But, it does look amazing…. so maybe I will. Let’s see how ambitious I feel Tuesday night.

>>> Download your FREE weekly meal planner here.<<<

WEDNESDAY

  • Sweet Chili Lime BBQ Chicken with Cucumber Salad 
    – from Muscle & Fitness (of all places!)
  • TIP: if you are going to do this recipe I suggest pounding your chicken breasts out a bit to flatten them before bbq-ing. This is a trick I picked up from some food blog (sorry I can’t give you a source. I literally read 4-6 a day). You see all chicken breasts have a thicker area, and since eating raw chicken is not cool you have to keep the chicken on the BBQ for as long as it takes to cook this “thicker” area. Unfortunately the rest of the chicken dries out when you do this. By making the breast one thickness you eliminate that, decrease your BBQ time and have juicy, yummy chicken every time. Try it.

THURSDAY

spaghetti-squash-casserole
Baked Spaghetti Squash Casserole – Eat Yourself Skinny

  • Baked Spaghetti Squash Casserole – from Eat Yourself Skinny
  • I am hoping if I also make garlic bread loving husband will ignore the fact that he’s eating squash. Finger’s crossed.

FRIDAY

  • Leftovers! There are bound to be some leftovers from this past week which we will dish out, heat up and nosh on.

SATURDAY

  • Take out or go out. But I ain’t cooking!

>>> Download your FREE weekly meal planner here.<<<

Blab: Fitness with PJ Over 40 Fitness

I am so excited to share with you my newest venture. Every Monday at 11am (PST) I will be broadcasting an online social chat room on Blab.im called “Over 40 Fitness: Motivation Monday“.

To listen all you have to do is log onto www.blab.im and use your Twitter account to sign in. That’s it.

Easy-peasy.

Not familiar with Blab? Well, it’s like a podcast, webinar, Google Hangout all rolled into one. It’s super cool. Lots of great info and tips from pros around world and YOU have the opportunity to sit in and ask them any questions that you want.

Check it out >>> every Monday at 11am.

My guest this Monday is Mary Roncarelli, health coach and author of 12 Weeks to Wellness:

3 Best Strategies to Weight Loss – and That Have Nothing To Do With Dieting   Click here to register.

 

Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

For more healthy living tips, recipes and workouts please subscribe above to this blog

You can also find me on Twitter, Facebook, YouTube and Instagram.

If you are really interested in getting started on your own weight loss and fitness journey, shoot me an email!

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A Trainer’s Weekly Menu – Week 3

A Trainer’s Weekly Menu – Week 3

I have been planning and prepping my meals for the week ahead for over 19 years. It has been the one constant in my life, next to loving husband and my eyelash curler (read here about how much I love my eyelash curler).

You need to start planning and prepping, too, especially if you are serious about:

  • Eating healthier
  • Eating in more than eating out
  • Controlling your waistline
  • Feeling nourished with the foods that you eat

Cause life it ain’t gonna hand you good food through the week. You gotta plan it, prep it and then grab it for yourself.

>>> Download your FREE weekly meal planner here. <<<

Notes about last week’s meals

  • Read Week 2 food menu here.
  • Last week didn’t quite go according to plan. When I realized on Sunday that I had a lot of yogurt leftover from my Pumpkin Spice Oatmeal I decided to scrap the Herb Frittata with Goat’s Cheese for breakfast and move it to lunch with a BAS (big ass salad). For breakfast I ate the rest of the yogurt with berries and Weeds & Seeds until the yogurt ran out.
  • You see I hate throwing away food. So, I am very fluid with my meal planning to adjust for times like these.
  • The Herb Frittata with Goat’s Cheese, with the adjustments I stated in my blog last week, was amazing! I ended up using fresh dill and chives, and what a treat. This recipe is a keeper and if you are looking for a high-protein, low carb meal this is it!
  • The Crockpot Split Pea and Ham soup was awesome too. Even loving husband enjoyed it. It was so easy to prep, and instead of bacon I cut up two thick slices of deli ham. I also had more than enough to freeze for a future meal. I love it when a recipe works out like that. 🙂
  • The White Bean Chicken Chili was good too. Mine wasn’t as thick as she said it would get and I used 3 cans of white beans, not 2.

TRAIN TIP: Did you see the workout I released on Tuesday? If you own a stability ball and are looking to work the glutes and target the abs you’ve got to check it out!

>>> Download your FREE weekly meal planner here. <<<

BREAKFAST

  • This week I am amping up my protein in the AM with this Blueberry Lemon Quinoa hot cereal. Looks great, however if you decide to make it as well be sure to read the reviews (the first one) as the recipe developer added some additional tips to the recipe.
  • Subs I will be making: I will not be adding the maple syrup and, instead, will sub in some stevia.
  • Reading this made me so THANKFUL that I froze 3 boxes of blueberries from the summer. Love those blueberries!

Blueberry Lemon Quinoa - Allrecipes.com
Blueberry Lemon Quinoa – Allrecipes.com

LUNCH

  • Since I did not get a chance to make last week’s lunch choice, Slow Cooker Sweet Potatoe Chicken & Quinoa Soup, I am going to make it this week.
  • It just looks too good, and it is too easy to prep, to pass up.
  • I will accompany this soup with a BAS (big ass salad), which I will prep at the same time as the soup.
  • For your BAS to last a whole week I suggest using hearty veggies like peppers, cut up red/purple cabbage, snap peas, carrots, cauliflower, broccoli and cherry tomatoes (not cut). I always make my salads on Saturday or Sunday and they last me till Thursday/Friday.

>>> Download your FREE weekly meal planner here.<<<

DINNER

Sunday

  • We went for a HUGE hike yesterday. It is one of our faves, but it’s work (it’s a 5 hour hike, 3 hours straight up). So, to con/convince/coerce loving husband to do this hike with me I promised him spaghetti tonight.
  • He absolutely LOVES spaghetti, so I will make him a big plate and instead of pasta for me I will roast a cauliflower and some broccoli and put my meat sauce on those.
  • It grosses loving husband right out, but I absolutely LOVE this combo. It fills me up, tastes awesome and does not leave me feeling all yucky and bloated – like pasta would afterwards.
  • I have been doing this trick for a long time now. Try it, next you are having pasta.

Roasted Broccoli and Cauliflower

 

Monday

  • I am going out on a limb with Monday’s meatless recipe, and if you are unaware of how picky loving husband is you can read his massive list of what he won’t eat here.
  • Monday night we are going to have Crockpot Vegan Chili by Holy Cow Vegan Recipes.
  • What sold me is she writes vegan recipes that even kids like, and since I described loving husband’s tastebuds to those of a 10-year old boy last week I thought “perfect!”.
  • Her chili asks for mushrooms, which I love and he hates, so I will keep them whole so he has an easy time picking them out.
  • The recipe also calls for diced tomatoes, which he will not eat, so I will buy crushed tomatoes and use those instead. He loves tomatoe sauce, he just can’t see any semblance of a tomatoe in his meal or he will not eat it.
  • Accompanying the vegan chili will be some of the BAS I prepped for the week.
  • So, a meal I will love and loving husband will not.

Crockpot Vegan Chili - Holy Cow Vegan Recipes
Crockpot Vegan Chili – Holy Cow Vegan Recipes

Tuesday

  • Loving husband has volleyball tonight and by the time I finish work and my workout I won’t be done till 6:30. So, an easy meal is required.
  • Kale salad with grilled salmon.
  • I will buy the store-bought, bagged kale salad with the cranberries and pumpkin seeds. Loving husband will eat this one (much to my surprise), so that’s the only one I buy.
  • For the salmon, I am addicted to this salmon rub that I buy locally at Coastal Olive Oil. It is the BOMB!! You have to try it.

TRAINER TIP: After you are done sitting and reading this ol’ blog try this 20-minute hamstring stretch and hip opener workout. Your low back, hips, glutes and hamstrings will thank you for it.

Wednesday

  • I teach until 7:10pm on Wednesday nights so we usually have left-overs, or I prep a slow cooker meal in the AM.
  • Since Monday we already did a crockpot recipe I will pull the healthy version of Pork Fried Rice that I have in the freezer (note: I also added an egg and a half cup of egg whites while stir frying).
  • Accompanying that will be the BAS prepped on Sunday.

Download your FREE weekly meal planner here.

Thursday

  • Trying some turkey cups tonight, Asian Turkey Lettuce Cups, from Bev Cooks. And, I am making loving husband eat them with lettuce cups too, should be interesting.
  • Accompanying the meal will be broccoli-slaw (that awesome bagged and chopped broccoli and cabbage that kinda looks like coleslaw). Yes, loving husband eats this. Surprises the hell out of me, but I do not dare say a word.

Asian Turkey Lettuce Cups - Bev Cooks
Asian Turkey Lettuce Cups – Bev Cooks

 

>>> Download your FREE weekly meal planner here. <<<

Friday

  • Since Saturday is Halloween we will probably go out tonight. Our fave thing to do is dinner and a movie. Both loving husband and I are movie addicts – so if you ever need a recommendation just email me.

TRAINER TIP: While I love movie theatre popcorn just as much as the next person (I get mine with extra butter and layered so that every handful is a greasy, cardiac-induced hangover), I don’t eat it all the time. Once in a while I go for it, but 75% of the time I don’t. Why? Well, you would be shocked to read how many calories a small popcorn is, and how two quarter pounders with cheese from MacDonald’s would be a better choice than a large popcorn. Read more here, it will shock you!

Saturday

  • Happy Halloween! Alright, that was said a bit sarcastically. I, personally, think Halloween is one of the most dumbest-ass “holidays” ever, but I get it. Some people love it. I am not one of those people so I apologize for raining on the parade of all those Halloween-er’s.
  • We do not give out candy on Halloween (surprise, surprise). In fact we keep the lights out – all night. I have given out candy once in my adult life and ended up with half a bowl of chocolate by night’s end. The following week loving husband and I promptly ate it. Neither one of us needs candy, and he definitely does not need any more sugar in his life (he’s sweet enough). So, I don’t buy candy, so then there is no candy leftover and no chance of eating it. Problem solved.
  • As for the kids, sorry tykes. But, we don’t have any children ourselves out there trick or treating on other people’s homes so I don’t feel the need to reciprocate by handing out sugar to the neighbourhood’s children.
  • I also hate getting dressed up, it’s kinda ridiculous I think.
  • And I can’t stand fire crackers. I don’t like loud noises and fire crackers scare Bella. So, tonight we will stay home and chill with baby-Bell and order in take out. And that’s Halloween at our house.

>>> Download your FREE weekly meal planner here. <<<

 

Bella & I - out for a fall stroll.
Bella & I – out for a fall stroll.

Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

For more healthy living tips, recipes and workouts please subscribe above to this blog

You can also find me on Twitter, Facebook, YouTube and Instagram.

If you are really interested in getting started on your own weight loss and fitness journey, shoot me an email!

Don’t forget to sign up for my weekly blog by clicking on the box above. I’ve got lots of awesome workouts, exclusive content, and exciting offers available to subscribers only!

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