Ginger Soy Flank Steak

Ginger Soy Flank Steak

Before Grill

This recipe is a hit with my family. After the steak has marinated it typically goes on the grill. So delicious!

 

Ginger Root
 

Ingredients:

• 2-inch slice fresh ginger, peeled, finely chopped

  

  Chopped Ginger

• 3 cloves garlic, finely chopped
• 1 tbsp. crushed red pepper
• 2 tbsp. fresh lime juice
• 1 tbsp. raw honey
• 1/4 cup reduced-sodium soy sauce
• 1 tsp. sesame seed oil
• 1 1/2 lbs. flank steak (or tenderized round steak)

Instructions:

• Combine ginger, garlic, red pepper, lime juice, honey, soy sauce, and oil in a small bowl; whisk to blend.
• Place steak in a shallow dish. Pour ginger mixture over steak; marinate, covered, turning once, for 1 hour in the refrigerator.
• Preheat grill or broiler on high.
• Grill or broil steak for 5 to 8 minutes on each side, or until the internal temperature reaches desired temperature on your meat thermometer (rare is 120 degrees, medium rare is 125 F., medium is 130 F). Remove from heat; let steak rest, covered with aluminum foil for 5 to 10 minutes before slicing.
• Slice steak thinly against the grain.

Steak is done! Now to add the side dishes!

Baked Chicken with Carrots, Oranges & Potatoes

Baked Chicken with Carrots, Oranges & Potatoes

A hearty chicken dish that the whole family enjoyed. The orange gives that refreshing citrus taste while keeping the chicken moist.

Prep time!

Ingredients:

• 4 medium carrots, cut into 2-inch pieces
• 2/3 medium potatoes, peeled (or sweet potatoes)
• 2 medium celery (I used green beans)
• 1 medium red onion, sliced
• 4 (4-oz.) each raw chicken breasts, boneless, skinless
• 1/4 cup 100% orange juice (or juice of 2 medium navel oranges)
• 1/2 cup water
• 2 medium navel oranges, peeled, chopped
• 2 fresh rosemary sprigs (I forgot to add it in mine!!!)
• Sea salt and ground pepper (to taste: optional)

Before it went into the oven.

Instructions:

• Preheat oven to 350 degrees
• Place carrots, potatoes, celery or green beans, onion, and chicken in large oven-proof roasting pan.
• Top with orange juice, water, oranges, rosemary, salt (if desired), and pepper (if desired).
• Bake, basting occasionally, for 35 to 50 minutes, or until chicken is no longer pink in the middle and juices run clear.

Tip: This dish can also be prepared in a slow cooker. Layer all the ingredients in the slow cooker. Cook for about 4 hours on high, or until chicken is no longer pink in the middle and juices run clear.

Ready to serve!

 

 

Recipe by: Beachbody





Week 4: Core De Force & Results

The final bell rang! Week 4...and those two days into Week 5 are complete!!! I am overall pleased with my results. Nutritionally I struggled a bit to stay on track...but I still was able to see my results. My core is stronger and tighter than it was from when I began.
 
The workouts in Week 4 vary. I have given descriptions of these workouts in my Week one, two and three posts. I will provide links to these posts below. The workouts listed in this post are for Week 4 and the two days into Week 5.

Week 1 Post

Week 2 Post

Week 3 Post

 
Week 4
 
Monday:
 
MMA Plyo & Core Kinetics
 
Tuesday:
 
Power Sculpt & 5 Minute Core on the Floor
 
Wednesday:
 
MMA Plyo & Core Kinetics
 
Thursday:
 
Dynamic Strength & 5 Minute Core on the Floor
 
Friday:
 
MMA Speed & Core Kinetics
 
Saturday:
 
MMA Shred & Core Kinetics
 
Sunday:
 
Active Recovery
 
Week 5
 
Monday:
 
MMA Power & Core Kinetics
 
Tuesday:
 
MMA Plyo & Core Kinetics
 
When you enter week four you go back to the nutrition plan of week one. The extra healthy fat and fruit that you had before is taken away in week four. When you drop your calories back your last week and keep your workouts at the increased intensity you end up maximizing the results you get! I lost a little over 5 pounds and several inches overall. I'll take it. Not as much as I would have liked...but if I am honest with myself and you...if I had stayed 100% on track with the nutrition plan I would have seen even better results.

I would recommend this program to anyone who enjoys kickboxing, martial arts and wants an overall energizing full body workout.

If you are interested in starting your fitness journey please contact me! I am ready to help and guide you to success!

Week 3: Core De Force

Good Afternoon! Happy Wednesday Everyone! It is a gray day here on Cape Cod but the sun is trying to come out...getting a bit brighter out. I don't know about you...but I can't wait until the really nice warm weather gets here.

I have had several questions about how Week 3  & 4 went for me...so let me share!

In week three I felt more focused and confident... which helped me get through some of the double workouts you will encounter during the week. The intensity level is bumped up a bit more too. Drinking my Energize helped me push through.

I tried to keep my nutrition on point but there were a few times that I made some not so great choices. I was frustrated with myself because I knew I was making that choice...but I put it behind me and moved on with a new focus. The healthy choices I make on a daily basis far outweigh my bad choices....so I have to give myself a little break every now and again...keeping in mind that everything is within moderation.

There were times that I didn't want to press play...on the days that doubled up for example...but I did. I tried very hard not to come up with reasons why I could not get it done. I used my vision board for inspiration. Keeping my eye on what my goals are always helps me get through the toughest of days. Even on the days were I am energized and ready to go...it helps to keep me on track and reminds me of why I am working so hard.

So let's take a look at what Week 3 is like!

Monday:

MMA Power: Using explosive and defensive-style movements, this faced-paced cardio-conditioning workout will help you carve a tight, lean body.

And yes...this is a double up day! So we also have:

Core Kinetics: Strengthen your powerhouse with unique MMA-inspired moves that help carve flat abs and tight obliques.

Tuesday:

Dynamic Strength: Low on impact, but high on intensity, this no-equipment, bodyweight throwdown helps carve impressive definition.

And...another double up day!

5 Minute Core on the Floor: The ultimate core finisher-5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.

Wednesday:

MMA Power & Core Kinetics

Thursday:

Power Sculpt: A total-body burner that uses explosive power and interval training to help sculpt lean muscle and build next-level endurance.

5 Minute Core on the Floor: The ultimate core finisher-5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.

Friday:

MMA Plyo - What happens when you combine Boxing, Muay Thai and plyometrics into one workout? You get a total-body shred designed to knockout hundreds of calories and spike your fat burn into overdrive.

Saturday:

Dynamic Strength: Low on impact, but high on intensity, this no-equipment, bodyweight throwdown helps carve impressive definition.

5 Minute Core on the Floor: The ultimate core finisher-5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy.

Sunday:

Active Recovery: Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.

As I mentioned above...drinking my Energize, one of the Beachbody Performance Line products, helped me get through the increased intensity level this week. You will burn serious calories and fat as you go! I never finish a workout dry...I am always sweating up a storm!!! Have a towel near by when your doing these workouts!!!

And if in week three you find yourself hungrier than you were before...no worries...remember that you get an additional fruit (purple) and healthy fat (blue) this week to help out!

Drinking my daily Shakeology always keeps me going. The daily dose of dense nutrition I have everyday is delicious  (love my chocolate) and it gives me all the nutrients I need to live a healthy life. What could be better than that!!!

On to Week 4!!!