We're heading into week nine and I hope you feel great.
It's the final quarter of this Lean Body transformation, so you should already be seeing the fruits of your labor! Keep working hard and stay motivated, because the best has yet to come.
Today you get an easier day in the gym with just a 26-30 minute cardio session, but try to do your cardio vigorously to get the best results.
Week 9, Day 57 Cardio, Fit Recipes & Flipping The Motivation Switch
Watch the video: 2:37
Your recommended meal this week is Turkey Tenderloins and Rosemary Potatoes.
I love this recipe because it combines taste, healthy nutrition, and convenience and fits perfectly into the Lean Body Nutrition Program.
This meal fulfills the rule of thirds with a great protein source, carb sources and vegetables. To learn how to make these foods check out the complete recipes in the Lean Body Recipes Guide.
Download the full guide to see even more great tasting Lean Body Meals.
Labrada's 7 Day Meal Plan PDF (155 KB)
Turkey Tenderloins And Rosemary Potatoes
Estimated Prep Time: 5 min (not including marinating time)
Estimated Cook Time: 20 min
Makes 4 servings
The turkey is best if you marinate it overnight. You can cut the potatoes into chunks or thin slices, or however you prefer; the smaller you cut the potatoes, the faster they will cook.
- 1 Chicken Bouillon Cube, dissolved in 1/4 cup water
- 3 Turkey Breast Tenderloins (solid Turkey Breast), about 1 pound total
- 1 cup Milk
- 1 tsp minced fresh Garlic
- Salt and Pepper
- 4 tbsp Olive Oil
- 4 Red New Potatoes, washed
- 1/2 tsp crumbled dried Rosemary
- Garlic Salt
- Gallon-sized plastic freezer bag set in a large bowl
- 2 large skillets
- Dissolve the Bouillon Cube in 1/4 cup boiling water; set aside to cool.
- Slice the turkey crosswise into 1/2-inch medallions. Place the turkey in the plastic bag with bouillon, milk, garlic, and salt and pepper. Zip shut and refridgerate. Marinate for at least 8 hours, up to a full day.
- Drain the turkey and and discard the marinade. Pour 2 tbsp olive oil into a large skillet over medium-high heat; when hot, add the turkey. Cook until the turkey is no longer pink; you want to sear but not burn it.
- Meanwhile in another large skillet, heat 2 tbsp olive oil. Add the potatoes, rosemary, and garlic salt to taste. Saute on medium-high heat, stirring frequently until soft.
Turkey Tenderloins And Rosemary Potatoes PDF (78 KB)
- Minutes 1-2: Level One (Easy resistance)
- Minutes 3-5: Level Two (Moderate resistance)
- Minutes 6-9: Level Three (Difficult resistance)
- Minutes 10-11: Level Two
- Minutes 12-15: Level Three
- Minutes 16-17: Level Two
- Minutes 18-21: Level Three
- Minutes 22-24: Level Two
- Minutes 25-26: Level One
Flipping The Motivation Switch
We already talked about what to do if you're sick and can't work out. But what about those times when you're in a mood where you just don't feel like working out?
When this happens to me, I typically just go to the gym anyway, but I ease into it. That means that I'll go lighter that day, not pushing myself as much.
When you begin to work out and get your blood flowing, feel-good chemicals called endorphins are released in your brain. So do what I do. If you don't feel like it that day, just try to ease in. If you don't feel better after 15 minutes, then just stop. Chances are you can miss a day and it's not going to have that big of an impact on your overall results.
Now, if you feel this way for 3 or 4 days straight, it may be time to take a good look at your training. Overtraining is a real issue you have to be careful of. Take a couple of days off, and then come back.
Okay, that's it for Day 1 of Week 9.
Tomorrow you'll be hitting the weights again with legs and abs, so make sure you're prepared. Also we'll be discussing travel tips, so you can you can stay on track when you out on the road and away from your normal routine.