Recipe of the week: Chocolate nut pancakes
Recipe of the week: Chocolate Nut Pancakes Ingredients: 25g coconut flour 25g chocolate flavour whey or rice protein powder 30g whole porridge oats (use gluten free oats if preferred) 2 medium sized eggs 1 egg white 1 tsp cocoa powder 1 tsp stevia (or natural sweetener of your choice) 20g dark chocolate (minimum 70% cocoa), [...]
Recipe of the week: Spaghettti Courgetti
Ingredients: 10g organic butter or coconut oil 3 small white onions, finely chopped sprig fresh basil leaves and stalks, chopped roughly 500g lean beef mince/low fat vegetarian mince* 100g closed cup mushrooms, sliced 1 vine-ripened tomato, diced 1 stick celery, finely chopped ½ green pepper, diced 4 cloves garlic, finely chopped 1 x 400g tin [...]
Upper body workout of the week 31/7/17
1a. DB bicep curls 3x10 1b. Close grip DB bench press 3x10 2a. DB push press 3x10 2b. Bicep curls 3. 4 rounds of: 20 ball slams 20 calorie row
Lower body workout of the week 31/7/17
1a. Alternating lunges 3x20 1b. DB stiff legged deadlifts 3x10 2a. Box squats 3x10 2b. KB swings 3x20 3. 3km run 4. 100 sit-ups
Recipe of the week: Ham & Egg Salad
Ingredients: 2 medium sized eggs small handful green beans, ends removed 4 radishes, sliced handful lettuce leaves 50g sliced ham (use vegetarian ham if preferred*) 8 cherry tomatoes 75g cucumber, sliced 2 spring onions, chopped 25g olives (optional), sliced 1 tsp extra virgin olive oil 1 tsp balsamic vinegar sprinkle salad seasoning (optional) see recipe [...]
Upper body workout of the week 24/7/17
1a. Bench press 3x10 1b. Bicep curls 3x10 2a. Push press 3x10 2b. TRX rows 3x10 3a. DB push press 3x10 3b. Rear delt raises 3x10 4. 2km row
Lower body workout of the week 24/7/17
1. Pause back squat 3x5 2. Back squat 3x10 3. 15 minute AMRAP: 20 lunges 20 KB swings 20 squats