Workout of the Day
Hip Thrust
4 sets of 15 repetitions
Donkey Kicks
4 sets 15 repetitions
Sumo Squat

5 sets 10 repetitions
Push up plank
3xs 1 minute each

Side Plank 3xs 1 minute each side
Jump Squat
3 sets 8 repetitions

Superset with plank and side plank

Description: Push up plank then side plank on both sides, then jump squat

3 sets 12 repetitions

Post your scores to the Whiteboard.


Workout of the Day
If you do not have dumbbells, use cans or jugs of water. Water bottles are sufficient as well. Perform 5 sets of 10 or 12. Pick your repetitions.
Complete 3 sets of 12.

Post your scores to the Whiteboard.

Dumbbell Workouts

Set a pair of dumbbells on the floor in front of you.  Bend at your hips and knees, and grab the dumbbells with an overhand grip.  Your arms should be straight, and your lower back slightly arched, not rounded. Keep your chest up, and stand up by squeezing your glutes, and using your hamstrings to support you standing up.  Return to starting position.

Tip:  Squeeze your glutes and push for hips forward.


Workout of the day


Use the Dumbbells and make sure your palms are facing each other next to our shoulders.  Feet shoulder width apart and squat until the top of your thighs are parallel to the floor.  Push your body to standing position and press the dumbbells directly over your shoulders.  Lower your shoulders back to starting position.

Post your scores to the Whiteboard.

Non Dairy Egg Nog

Clean holiday eating

3/4-1 cup of raw cashews soaked for 30 minutes

2 cups of filtered water

1 15oz can of full fat coconut milk

6 medjool dates, pitted

1 teaspoon of vanilla extract

1/2 teaspoon of ground sea salt

1 teaspoon of freshly grated nutmeg

Soak cashews in boiling water for 30 minutes.  After 30 minutes, place cashews in the blender with filtered water and blend on high for 2 minutes or until completely smooth.  Add remaining ingredients and blend on high for 2 more minutes or until dates are completely blended.  Serve chilled and garnish with more nutmeg.

Clean New Year’s Egg Nog

2 cups of almond milk (or whatever you prefer)

2 organic eggs

2 tablespoons of honey

1 teaspoon of vanilla extract

1/2 teaspoon of cinnamon

1/2 teaspoon of nutmeg

Place all the ingredients in the blender for 2 minutes.  Pour mixture into saucepan over very low heat for 15 minutes.  Please do not bring to a boil or the mixture will scramble.  If you have a cooking thermometer heat the mixture to 160 F.  Pour egg nog into mason jar and put into fridge overnight or long enough to chill, and the egg nog will thicken up in the fridge.  Add your favorite liquor and relax.

Recipe found at cleananddelicious.comClean holiday eating

Kung Pao Chicken

Clean eating
2 tablespoons dark sesame oil
1 cup chopped onion
2 garlic cloves, minced
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
3/4 cup water
3 tablespoons coconut aminos
2 teaspoons of rice flower
1 teaspoon coconut sugar
1/2 teaspoon bottled minced ginger
1 to 1 1/2 teaspoons crushed red pepper
1 cup thinly sliced red bell pepper (about 1 large pepper)
1 cup snow peas, trimmed
2 tablespoons chopped unsalted, dry-roasted peanuts

1. Heat sesame oil in a large skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add garlic; sauté 30 seconds, stirring constantly. Add chicken; sauté 3 minutes or until chicken begins to brown.

2. Combine 3/4 cup water and the next 5 ingredients (through crushed red pepper), stirring with a whisk until coconut sugar dissolves.  Add water mixture to pan; bring to a boil.  Add bell pepper and snow peas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens.  Sprinkle with nuts.

Ms. Niecy’s New Year’s Black Eyed Peas

clean eating

1 lb of black eyed peas soaked in cold water for an hour or until they are doubled in size.

2-3 smoked turkey necks or wings (or whichever part of the turkey you prefer)

1 whole white onion finely chopped

1 tsp of garlic

1/2 tsp of salt

2-3 cups of water

1 cup of chicken broth

While peas are soaking, combine water, smoked turkey, 1/2 of garlic, 1/2 of the onions and salt in a 4/5 quart sauce pan and bring to a boil.  Once mixture boils, reduce heat until turkey meat being to fall off of the bone.  Water may begin to reduce, so add water as needed.   Add the remaining onion and garlic ingredients if they dissolved in the mixture.  If not save them.  Simmer and add chicken broth.

Once turkey necks are done,  drain water and add the black eyed peas and continue to simmer.  Add remaining garlic and onions if leftover, and add salt  pepper to taste.  Simmer until peas are fork tender.


My college friend Denise submitted this recipe.

New Year’s Black Eyed Peas

Clean eating

1 1/2 cups dried black eyed peas

1 garlic clove, crushed

4 cups water

salt, to taste

2 cups coconut milk

fresh ground pepper, to taste

1 small onion, minced (optional)

1 scallion, chopped

1 sprig fresh thyme

1 fresh hot pepper

2 cups uncooked rice

Combine the black eyed peas, garlic, water and salt to taste in a saucepan. Cook, covered over medium heat until tender, about 2 hours.

Add the coconut milk, pepper to taste, scallion, onion, thyme and whole fresh pepper.

Bring to a boil, remove the hot pepper. Then add the rice and stir.

Return to a boil, cover, reduce the heat, and simmer for 25 minutes, or until all the liquids have been absorbed. Serve hot as a side dish.

* Can use 16-oz. can cooked beans instead. Drain and combine with water and other ingredients except rice. Boil, reduce heat and simmer for 5 minutes. Add rice, boil, reduce heat and cook about 20 minutes or until liquids are absorbed.

This recipe was found at food.com



clean eating


Please keep in mind that this portion size is for occasions only.

Serves 4


2 pounds of grass fed beef

1 tablespoon of coconut oil

Add sea salt and pepper to taste ( I add garlic powder also)

4 whole wheat hamburger buns or whole wheat pitas


8 round onion slices (small onion)

Organic ketchup

Organic mustard

1 cup of mixed green, yellow, and red peppers (chopped into thin slices)

4 large leaves of romaine lettuce


Take each pound of grass fed beef and cut it into two halves; therefore you will have four balls of grass fed beef.  Season with salt and pepper to taste, and add any of your favorite seasonings.   Depending on the size of your pan, cook 1-2 burgers at a time, or cook all the together and cover the frying pan.  The steam will help the burger cook faster and it will be nice and moist.  Cook 3-4 minutes on each side turning the burger and repeating the cooking time for each side until cooked to your desired taste.  I like my burgers well done.

Add toppings and serve.

This dish came from DDIYF.  Add the oven fried sweet potatoes, located in clean recipes,  with this dish.

I will rightly guide you!