Workouts and Meals Wednesday April 3rd
Posted on April 3, 2024
Workout #1: Chest Core
- 10 Chest Press: 5 Sets, 30 Seconds rest between sets.
- 10 Chest Flys: 5 Sets, 30 Seconds rest between sets.
- 10 Pullovers: 5 Sets, 30 Seconds rest between sets.
- 10 Crunches: 5 Sets, 30 Seconds rest between sets.
- 10 Sitting Twists: 5 Sets, 30 Seconds rest between sets.
Workout #2: HIIT KettleBell
Level 1 = 3 Sets Level 2 = 5 Sets Level 3 = 7 Sets
- 20 Seconds Bent over Rows
- 20 Seconds Front Raises
- 20 Seconds KettleBell Swings
- 20 Seconds Deadlifts
- 20 Seconds Front Raises
- 20 Seconds KettleBell Swings
- 20 Seconds Squats
- 20 Seconds Front Raises
- 20 Seconds KettleBell Swings
Workout #3:
Level 1 = 3 Sets Level 2 = 5 Sets Level 3 = 7 Sets
Doing everything in succession counts as 1 one set. Up to a 2 minute rest between sets.
- 20 High Knees
- 5 Squats
- 20 High Knees
- 20 Butt Kicks
- 20 High Knees
- 20 Butt Kicks
- 5 Squats
Healthy Breakfast option:
Mediterranean Egg Muffins
Ingredients:
- Extra virgin olive oil for brushing
- 1 small red bell pepper, chopped (about ¾ cup)
- 12 cherry tomatoes, halved
- 1 shallot, finely chopped
- 6 to 10 pitted kalamata olives, chopped
- 3 to 4 oz/113 g cooked chicken or turkey, boneless, shredded
- 1 oz/ 28. 34 g (about ½ cup) chopped fresh parsley leaves
- Handful crumbled feta to your liking
- 8 large eggs
- Salt and Pepper
- ½ tsp Spanish paprika
- ¼ tsp ground turmeric (optional)
Instructions:
- Place a rack in the center of your oven and preheat to 350 degrees F.
- Prepare a 12-cup muffin pan. Brush with extra virgin olive oil.
- Divide the peppers, tomatoes, shallots, olives, chicken (or turkey), parsley, and crumbled feta among the 12 cups (they should come up to about ⅔ of the way full.)
- In a large measuring cup or a mixing bowl, add eggs, salt, pepper, and spices. Whisk well to combine.
- Pour the egg mixture carefully over each cup, leaving a little room at the top (should be about ¾ of the way or so.)
- Place muffin pan or muffin cups on top of a sheet pan (to help catch any spills). Bake in heated oven for about 25 minutes or until the egg muffins are set.
- Let cool for a few minutes, then run a small butter knife around the edges of each muffin to loosen. Remove from pan and serve!
Healthy Lunch Option
Tomato & Red Pepper Soup
Ingredients:
- 500 g large vine tomatoes
- 3 red peppers
- 1 stock pot (or stock cube)
- 1 yellow onion
- 3 cloves garlic
Instructions:
- First, roughly chop the tomatoes, onion and red pepper
- Then place the above ingredients along with 3 cloves of garlic (with the skin on) in a roasting in and roast at 200C/390F for 45 minutes
- Once roasted, remove from the oven and squeeze the garlic out of the skin. Add all of the roasted ingredients into the blender alongside the stock pot and blend until smooth
Healthy Dinner Option
Firecracker Chicken Meatballs with Cilantro Coconut Pineapple Rice
Ingredients:
For the meatballs:
- 1 pound 93% lean ground chicken (or lean ground turkey)
- 1 egg
- ½ cup panko breadcrumbs (or if GF sub 2 tablespoons coconut flour)
- ¼ cup very finely diced white onion
- ⅓ cup finely diced cilantro
- 1 jalapeno, seeded and diced
- ½ tablespoon hot sauce of choice (i love sriracha or cholula)
- 1 tablespoon low sodium soy sauce (or if GF sub tamari or coconut aminos)
- 1 1/2 tablespoons coconut sugar
- 1 teaspoon cumin
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon cayenne
- ½ teaspoon salt
- Freshly ground black pepper
- 1 tablespoon olive oil
For the rice:
- ¾ cup jasmine or basmati white rice (don’t use brown rice, it will take too long to cook)
- 1 (15 ounce) can light coconut milk
- 1 cup heaping cup frozen or fresh pineapple chunks
- 1 red bell pepper, julienned
- ¼ cup finely diced cilantro
For garnish (Optional):
- Scallions (green part of green onion only)
Instructions:
- In a large bowl, add the ground chicken, egg, breadcrumbs, onion, cilantro, jalapeno, hot sauce, soy sauce, coconut sugar, cumin, garlic powder, paprika, cayenne, salt and black pepper. Use clean hands to mix and form into 16 golf ball sized meatballs.
- Place a large deep skillet over medium-high heat and add in olive oil. Add the meatballs and brown on all sides, about 5-6 minutes total. You may need to do this in batches, depending on how many meatballs you can fit in your skillet without overcrowding them. When meatballs are done browning, transfer to a plate and set aside.
- Reduce the heat to medium-low and add in the coconut milk and pineapple; stir in the rice, then add the meatballs back in and bring to a nice simmer. Cover the pan, reduce heat to low and cook for 20 minutes.
- After 20 minutes, remove the lid and add in red bell pepper. Cover and cook for 5 more minutes to help tenderize the bell peppers.
- To finish it off, add in cilantro over rice and meatballs. Serve immediately. Makes 4 servings. Garnish with scallions.