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Day 4 Recipes and Exercises for the Lifestyle Challenge!!!

4 days in, let’s keep up the good work!!! Here’s the recipes for today’s yummy food layout!!!

Day 4 Recipes!!!


Protein Smoothie: Servings: 1

Handful of frozen berries

(strawberries, raspberries, blueberries, blackberries)

Raw Milk or Coconut Milk to taste and desired consistency

1 scoop Whey Protein

Optional: Add greens like romaine lettuce or spinach and/or add good fats like hemp or flax. Mix everything together in a blender or Vita-Mix.



Left over Fried Rice



Caribbean Chicken:

This is a recipe that you will be sure to make often because it uses common ingredients. It is hard to believe something so good is so easy.

1 Tablespoon Olive Oil

Coarse Salt and Freshly Ground Pepper

1 Small Onion, Finely Chopped

2 Cloves Garlic, Finely Chopped

½ Cup Coconut Milk

1 Can (14 Ounces) Crushed Tomatoes

2 Pinch Ground Cinnamon

4 Boneless Chicken Breast Halves, Cut into Chunks

2 Tablespoons Curry Powder

Cilantro Leaves, Coarsely Chopped, for Garnish


Heat oil in a large skillet over medium-high heat. Add onions and garlic and cook, stirring, until golden brown. Add tomatoes, chicken, and sprinkle curry powder; season with salt and pepper. Reduce heat to low and cook, stirring, until mixture has thickened and chicken is cooked through, 15 to 25 minutes. Add coconut milk and stir until well combined; cook 5 minutes more. Sprinkle with cinnamon. Garnish with cilantro and serve immediately.

TIP: This dish is great served with sautéed greens.


Side Mashed NO-tatoes • Servings: 4

This is a good alternative to high-carbohydrate mashed potatoes. This is not only low carb but

it is highly nutritious. Use it in place of potatoes or rice.

1 Head Cauliflower

Sea Salt and Black Pepper to Taste

2 Tablespoons Organic Butter

1-2 Cloves of Garlic, Optional

Steam cauliflower until very soft (you can also boil it but this is not recommended as a lot of

the nutrients are lost) Chop up cauliflower and put in a food processor or blender with butter,

salt, pepper, and garlic if desired. Blend to desired consistency.


Exercise Clip of the day :


Exercise Layout for today: MaxT3 Superfast: Surge

Do each of these exercises 20 secs on 20 secs off 3 reps an exercise for a total of 6 minutes.

-Toe Taps

-Run in Place

-Squat Thrusts

-Mountain Climbers

-Banded Punches

-Squat Jacks


Any questions on the Challenge whether it be food pricing, where to get certain food, and alternatives to food and exercise contact us!!! We  are here to help!!!

2 Join the Conversation

  1. Barbara says
    Oct 04, 2014 at 1:09 PM

    Woowho!! Just finished Super Fast Surge beginner level.

  2. Angie Marchand says
    Oct 13, 2014 at 11:14 AM

    Congrats on Super Fast of my favorites!!! How are things going Barbara???

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