Maintain Don't Gain Challenge

Week #4


Getting a head start on fitness may be easier than you think.

Even though it may be a little chilly, don’t let that stop you from making the most of your beautiful surroundings. Integrate what you love to do with the environment around you. Whether you love doing yoga or playing with your pets outdoors, when you love the exercise you do, it’ll be easier to keep up.

Here are a few tips on how to easily integrate a workout into your daily routine:

• Exercise anywhere. Walking is a great way to get fit because it doesn’t require a fancy gym membership or sports gear. It also gets your heart pumping and keeps your metabolism active, which can help you manage your weight.

• Park farther away. When running errands, at work or dropping off kids, park as far away as you can to add a few steps to your day.

• Make exercise fun. Ride a bike, play a sport, or break a sweat dancing – it’s good for you! Refresh your mind and get your blood pumping while doing what you love.


Hearty beef and black bean chili

Serves: 4

  • 2 teaspoons olive oil, separated
  • ½ pound lean ground beef (10 percent or less fat)
  • 2 yellow onions, chopped
  • 2 celery stalks, chopped
  • 1 carrot, chopped
  • 1 red bell pepper, seeded and diced
  • 10 ounces white mushrooms, quartered
  • 2 garlic cloves, minced
  • 2 14.5-ounce cans diced tomatoes
  • 1 15.5-ounce can low-sodium black beans, drained and rinsed
  • 3 cups low sodium, fat-free vegetable broth
  • 2 tablespoons tomato paste
  • 1.5 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ½ teaspoon pepper


Heat a saucepan over medium high heat. Add 1 teaspoon of olive oil and beef. Cook, breaking it up with a wooden spoon until browned, about 3-5 minutes. Drain any fat and set beef aside.

Add olive oil, onions, celery, carrot, bell pepper, mushrooms and garlic. Cook, stirring occasionally, until vegetables soften (about 8 minutes).

Add beef back to pot, plus the tomatoes, beans, broth, tomato paste, chili powder, cumin, oregano, salt and pepper. Bring to a boil.

Reduce heat and simmer uncovered, stirring occasionally, until the chili is thickened (about 45 minutes).

Optional: Add toppings of your choice, such as scallions, reduced fat cream cheese, reduced fat shredded cheese or baked tortilla chips.

Nutritional Information

  • 325 calories
  • 14.7 g fiber
  • 8 g fat
  • 26.3 g protein
  • 40 g carbohydrates

Mock roasted garlic mashed potatoes

  • 1 garlic bulb
  • 1 medium head cauliflower
  • ¼ cup grated parmesan
  • 1 tablespoon butter
  • 1 tablespoon reduced fat sour cream
  • Salt
  • Pepper


Preheat oven to 400 degrees.

Cut top off of garlic bulb. Drizzle with olive oil, then season with salt and pepper.

Wrap in foil and place in oven for 45 minutes, or until tender and fragrant.

Fill a stock pot with water and bring to a boil.

Clean and chop cauliflower. Place in boiling water and cook for about six minutes.

Drain cauliflower well and dry thoroughly with paper towels.

Place cauliflower in bowl and mash with butter, sour cream, parmesan, salt and pepper until smooth. To add the roasted garlic, squeeze the bulb’s contents into the bowl.

Place in a serving dish and garnish with chives.


  • Calories 117
  • Fat 6.6 grams
  • Carbohydrates 19.5 grams
  • Protein 9.7 grams
  • Fiber 4.3 grams

10 Changes to Get More Exercise Every Day

Do squats or lunges at your workstation and work your entire lower body

Swap out your chair for an exercise ball

Use the stairs instead of the elevator

Park farther from the entrance to add some extra steps

Add some incline to your flat treadmill workout to burn extra calories

Choose pushups instead of bicep curls – you’ll work more muscle groups in the same amount of time

Try planks instead of crunches for a more complete core workout

Break up your cardio with an interval workout

Take a walk at lunch rather than sitting the whole time

Try something new – take a different group exercise class with a friend

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