Mike's Workouts - Quickie 15-20min Abdominal Blast
Mike’s Workouts @ MEFIT Studio Gymea + Diet Tips - 25th Mar
How good was that quickie (15-20min session), AB Blasting! I burnt up so many fat calories…I also added an element of fitness/cardio with the abdominal smashing. (Hehe) Try it, let me know if you felt as good as I did afterwards! I kept the gym workout short and sharp due to the set up of today. I’m outside this afternoon for another 1-1.5hr cardio/fitness session (surfing).
Hope you guys have had fantastic week, training and living(eating, playing, sleeping) well! Most importantly, I hope you’ve got something out of YouFitMEFIT blogs, fitness workouts and diet tips to date. My whole motivation behind doing fitness videos and writing articles on diet, internal health and fitness is not just a good reason to have my name pop up on google or even get my shirt off for the lady viewers. (although always working towards those model looking abs which only last for a few days anyway) In all seriousness, my personal goal is to reach out to a much larger network of people pouring out as much relevant knowledge and understanding about the best way to eat, sleep and train our bodies for optimum amount of FUN in the SUN!
Bye for now (Enjoy)
MEFIT personal training – Sutherland Shire
Quickie - Abdominal Blast + fitness/cardio Workout (15-20min max)
Diet Tips
- Hot Banana Caramel Creams for the weekend only!
- Balsamic Chicken & Char Grilled Vegetables for Friday night’s dinner!
Hot Banana Caramel Creams
(This dessert is only for day off)
Calories: 275 Fat: 1.7 Protein: 21.8 Carbohydrates: 41.3 Fibre: 2.2
Region : French
Instructions:
1. Preheat the grill. 2. In a mixing bowl, combine the fromage frais, whey protein powder and toffee sauce. 3. Halve the banana and mash one half of it, then add to the fromage frais mix and stir in well. 4. Spoon the mixture into a small heatproof ramekin and level out the top (the mix should come almost to the top of the dish). 5. Thinly slice the remaining banana and arrange on top of the fromage frais mixture in the ramekin. 6. Melt the vegetable spread in the microwave for 20 seconds on medium. Brush the melted spread over the top of the banana slices and sprinkle the sugar on top. 7. Place the dish under the grill so that the top is about 3cm from the heat and grill for approximately 2-3 minutes or until the sugar spread is melted. 8. You can eat this straight away or leave for a few minutes, by which time the sugar topping will have hardened into a firm caramel. Chef's suggestions:
- Once you have peeled the banana you need to work quickly or it will turn brown.
- You can usually find toffee sauce with the ice-cream sauces at the supermarket. Otherwise, you can use pure Canadian maple syrup instead.
Ingredients & Quantity:
real toffee sauce 5 grams, soft brown sugar 2 tsp, banana's, small (approx 130g each) , fromage frais, natural, low-fat 100 mls, spread, vegetable oil, 20% fat (eg flora ultra light) 1 tsp, vanilla flavour Isa Lean whey protein powder 15 grams
Balsamic Chicken & Char Grilled Vegetables
(Maybe sneak a little champagne in there as well)
Per Serve
Calories: 27.2 Fat: 6.9 Protein: 30.7 Carbohydrates: 22.6 Fibre: 6.4
Region: Australian
Instructions:
1. Combine half of the balsamic vinegar with the garlic and pepper and pour over the chicken breast; marinate for 15 minutes. 2. Meanwhile, heat a BBQ or Sandwich Grill; halve the limes and cook on the gill until the tops have caramelised (approximately 1 minute). 3. Slice the capsicum, zucchini and egg plant into thick, flat slices. Spray the grill with cooking oil spray and place the vegetable slices onto the grill; cook for approximately 1 minute each side or until char-grilled. Remove from the grill and place in tin-foil until ready to serve to keep warm. 4. Spray the grill with cooking oil spray and add the chicken breast; cook for approximately 6 minutes each side or until cooked through and no longer pink in the centre. 5. Transfer the chicken to a serving plate along with the char-grilled vegetables and caramelised limes. Chef's suggestion:
- Chicken Tenderloins or Chicken Thighs (skin and bone removed) can be used in place of chicken breast for this recipe
Ingredients & Quantity:
egg plant (aubergine) 50 grams, garlic, minced 0.5 tsp, chicken breast fillets, skinless and boneless 120 grams, balsamic vinegar 15 mls, limes (approx 70g each) 1, cooking oil spray 5 pump, black pepper 1 pinch, zucchini (courgettes), medium (approx 196g each) 0.5, red capsicums, large (approx 160g each) 0.5
Mike Evans
Director, MEFIT
Ph: 02 9525 2915
Mob: 0431 410 037
Email: info@mefit.com.au
Web: mefit.com.au
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