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. <<<

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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.<<<

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

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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.

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A Trainer’s Weekly Menu – Week 4

A Trainer’s Weekly Menu – Week 4

Meal planning is a must if you are busy, like to eat healthier, want to avoid the “what am/we going to eat tonight” and keep the inches off.

For over 20 years I have used Sunday as my planning and prep day (however I have now moved it to Saturday for this blog), and I credit this one weekly act to me being able to fit in the same size pants as I did when I was 30, at 45.

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

Notes about last week’s meals

  • Read Week 3 blog here.
  • The Blueberry Lemon Quinoa cereal was AMAZING!! This is now going to be a regular part of my breakfast rotation. It made 4 servings, so next time I will add a 1/4 cup more quinoa and 1/2 cup almond milk to give me the full 5 days of prep.
  • Vegan Chili in the slow cooker was also a hit. However, loving husband had to douse his in ketchup, and add a half a sleeve of crackers to eat it. I told him to suck it up, though, cause it made enough for another night’s meal and to expect it again in the near future. He was thrilled.
  • I also loved my lunch choice for the week, Slow Cooker Sweet Potatoe Chicken & Quinoa Soup. It was so easy to make. One thing, though, mine was more like a stew than a soup. I didn’t measure out the 5 cups of broth like the recipe stated. I just poured a 1L tetra box in, but apparently this is not even close to 5 cups. But, I still ate it and I will definitely make it again – but not anytime soon. It made a TON and I froze about another week’s worth for the future.

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BREAKFAST

  • What to prep for this week’s breakfast was a no-brainer. I am going to make my Slow Cooker Pumpkin Spice Oatmeal that I released on Friday.
  • I think I may add a couple of scoops of vanilla protein powder too.

Slow Cooker Pumpkin Spice Oatmeal - Fitness with PJ


LUNCH

  • I am going to prep one of my favourite kale salad recipes (next to this one from week 1), Asian Kale Salad from Two Peas and Their Pod (I adore this blog).
  • Instead of Newman’s Own Dressing (like the recipe states) I use Tamari Sesame Dressing by Tan-J, and I will use baby kale as I find it is not as “rough” as regular kale.
  • As for the edamame, you can buy them already shelled and cooked in the freezer aisle – brilliant – so I just pull, thaw and add to the salad right away.
  • In addition, I will bake some tofu and add to the salad when I plate it each day.
  • I am addicted to baked tofu! To make it it is quite easy:
    • Drain a block of firm or extra firm tofu. To drain the tofu (and therefore ensure that you have crispy, baked crouton-like tofu pieces), I place the block of tofu in a towel and wrap the towel around it, then I place a large book on the top, with a five pound dumbbell on top of that. I let it sit for 15-minutes to an hour and viola! Drained tofu.
    • Cube tofu and place in a ziplock baggie.
    • In baggie add: Bragg’s Soy Seasoning, sesame oil (just a little bit), grated ginger and garlic and let it marinate for as long as you can in the fridge (sorry, I do not measure any of this. I freehand it all, baby.)
    • When ready to bake, place on a non-stick cookie sheet, preheat oven to 425 degrees and bake for 20 minutes.
    • One block will last me for 4 lunch meals.

Asian-Kale-Salad
Asian Kale Salad – Two Peas and their Pod

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DINNER

Sunday

  • We did take-out last night (it was PIZZA night!!), so tonight will be low key and light and easy. You see, I am all about checks and balances. If I eat a little poorly one meal I eat fairly clean the next. I love me a good cheat night and they are not there to reward me for eating well the rest of the week. I love eating well all week too. I want people to think of food as a pleasurable act, not a reward system for working out, or eating kale salad all week. Eat well and your body will only crave good food. You will not crave salt, sugar or crap. That’s how I roll and after SO many years on a diet I am loving my new philosophy and have not been more fit or healthy because of it.
  • I am going to make some Garlic Avocado Toasts for me (another recipe from Two Peas and Their Pod) and use 2 slices of Squirrelly Bread from Silver Hills Bakery (the only bread I eat, when I eat bread), and add a poached egg on top. Click here for the easiest way to poach an egg in the microwave.
  • For loving husband I will make him two fried egg sandwiches (he does not like his yolk runny, nor will he eat Squirrelly bread or touch an avocado, let alone eat one smashed all over his crappy brown bread.).
  • Don’t freak out cause I wrote the word fried, either. I simply spray my frying pan with some EVOO and fry the eggs. That’s it.

Monday

  • Meatless Monday has arrived, or as loving husband likes to think of it, “his worst day of the week”.
  • Once again Mr. Meat Eater and picky-as-hell loving husband will have to suffer with veggies and in tonight’s case the leftover Vegan Chili from last week.
  • However, he did tell that he is still recovering from the fact that he almost ate a mushroom last week, when we had the chili. I did what any loving wife would do and rolled my eyes and walked out of the room before I could throw something at him.

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

Tuesday

Wednesday

  • I work late Wednesdays so I always need fast and easy for our Wednesday night dinners.
  • Salmon burgers are on the menu using my favourite rub that I bought at Coastal Olive Oil.
  • Loving husband will get a bun and I will use use a bib lettuce leaf instead. I try to avoid bread, pastas and rice. I find this is the quickest way to stomach bloat, a general feeling of yuck and inches added around the waistline. All of which does not make me feel good.
  • On Sunday I will bake some baby potatoes in rosemary to re-heat as a side dish. And, I will also add a scoop of a kale salad to our meal so that loving husband at least gets one vegetable serving today.

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Thursday

Friday

  • I have one serving of spaghetti sauce in the freezer, so I will make loving husband his favourite meal (I may even buy him some meatballs from the local butcher at Thrifty Foods. If I do, I surely will win Wife of the Year this time. Never won it yet though in 21 years.).
  • This will keep him happy while I try this recipe, Creamy Avocado-Spinach Pesto Zoodles, from The Iron You. This is one of the few food blogs out there written by a guy, and he’s cute as a button too. I’ve been reading his blog for a while and it is one of the best out there. I, also, love his avatar. You don’t see younger guys in a suit tie much anymore.
  • Anyways, this recipe looks really good and I love me a good spiralizer recipe.
  • Of course, my whole meal is going to gross loving husband out. In fact, he claims he can’t even watch me eat tomatoes and says he is still traumatized from the time I used real Roma tomatoes to make a spaghetti sauce. Sigh.

Creamy-Avocado-Spinach-Pesto-(4)
Creamy Avocado-Spinach Pesto Zoodles – The Iron You

Read more:

 

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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