Motivational Monday: Fitness Series

{picture courtesy of Athleta website}

Welcome to Live Happy's six week fitness series!

Our goal: to be healthy

Each post will follow the same format:

•   Weekly exercise schedule
•   Workouts
•   Healthy recipe(s)

WEEKLY EXERCISE SCHEDULE

{note: tailor these workouts to yourself!  i mix cardio with strength for optimal results}

Note: i love running so a lot of my cardio is going to be running. If you are just beginning running you can decrease the mileage to your preference. Don't worry if you don't like running just substitute it with 45-60 min of the cardio workout of your choice!  Here are some great ideas for cardio substitutes:

• biking
• swimming
• elliptical
• fitness class

WORKOUTS

{note: each week i will post pictures and descriptions for a new workout.  for all other workouts listed in the exercise schedule see the links below}

Leg Workout: I use 12 lb weights{tailor your weights to your preference} Do 3 sets of 15 for each exercise.

Additional Workouts:

• Abdominal video found here
• Yoga video found here
• Kickboxing video found here
• Arm workout found here

RECIPE

{apricot-chile glazed salmon}

Makes: 4 servings

Active Time: 25 minutes

Total Time: 25 minutes

INGREDIENTS

• 2 tablespoons New Mexico red chili powder{or any red chili powder}
• 1/2 teaspoon salt
• 1 1/4-1 1/2 pounds center-cut wild salmon (see Tip), skinned{or fish of choice}
• 3 tablespoons apricot jam

PREPARATION

1. Preheat grill to medium-high. (No grill? See Oven Variation, below.)
2. Combine chili powder and salt in a small bowl. Rub onto both sides of salmon.
3. Place jam in a small saucepan; heat over medium heat, stirring, until melted.
4. Oil the grill rack. Grill the salmon 4 minutes, then turn it over. Using a pastry brush, coat the top of the salmon with the jam. Close the grill; cook until the salmon easily flakes with a fork, 3 to 5 minutes more. To serve, cut into 4 portions.

TIPS & NOTES

• 1. Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
• 2. Oven Variation: Prepare through Step 3. Bake in a shallow baking pan at 350°F, about 15 minutes.

NUTRITION

Per serving: 215 calories; 6 g fat ( 1 g sat , 2 g mono ); 66 mg cholesterol; 12 g carbohydrates; 6 g added sugars; 29 g protein; 1 g fiber; 433 mg sodium; 613 mg potassium.

{recipe brought to you by Eating Well magazine}