Mike’s Workouts + Diet Tips - MEFIT personal training 5th Apr
MEFIT personal training - Sutherland Shire @ Gymea Studio
Posted by Mike Evans – mefit.com.au
Hi YouFitMEFITs,
Today’s workout was very intense…reason being, it’s the week I mix up my base resistance program. (Free-styling baby) At the end of my 2 wk cycle program I always do a week of free-styling. I’ll get online this week and re-program YouFitMEFIT exercise program online. I’m one of those people who get a little bored of my gym/studio or outdoor variation workouts in and around the 2 wk mark!
Today’s exercise program focused on firing up all the bodies muscle groups putting a little more effort with the legs(bigger calorie burn baby). It took no more than 20-30minutes. 2-3 sets of each mini circuit, reps were up around the 20 mark with each set giving me quiet the heart rate, fitness workout. (yummy not) Definitely gave me the muscle and energy pump for the week ahead. Especially, after having a relaxing few days up the coast fishing with Harry(son) and Dad Evans!
Bye for now!
Today’s Diet Tips
Let’s eat a bunch of dinners without starchy carbs…with no desserts or snacks after dinner! Now, so we don’t end up feeling starved and deprived, add a load more salad and or above ground vege (fill up) with glasses of soda or mineral water with fresh squeezed lemon. (Very nice) Note: drink 2 cups of cold water before dinner. This is a great way to Detox the sugar cravings and maybe shed a kilo or 2 of water and or FAT. Yippy
Enjoy!
Asian Chicken with Mushroom and Bok Choy
Per Serve
Calories:
289
Fat:
8.0
Protein:
37.0
Carbohydrates:
13.6
Fibre:
1.1
Serves :
1
On The Table In :
25 minutes.
Region :
Asian
Instructions :
1. Place the honey, tamari, five spice powder, ginger and sesame oil into a lidded jar and shake to mix the marinade ingredients. 2. Place the chicken breast in a bowl, pour half of the marinade mix over the top and ensure the chicken is evenly covered. 3. Cover the chicken with plastic wrap and refrigerate for 5-10 minutes. 4. Meanwhile, heat a sandwich grill or grill plate, spray lightly with cooking oil spray and cook the mushroom and bok choy until just tender. Transfer to a serving plate and cover to keep warm. 5. Place the marinated chicken into the sandwich grill (or grill plate) and cook for approximately 5-8 minutes until cooked through (time will vary depending on thickness of the chicken breast). 6. Transfer to a chopping board, cover to keep warm and let stand for 5 minutes. 7. Meanwhile, pour the remaining marinade into a small non-stick pan over high heat and bring to the boil; blend the cornflour with a little water to make a thick paste and add to the saucepan, stirring constantly. Remove from heat once the sauce has thickened slightly. 8. Thickly slice the chicken breast and transfer to the serving plate; pour the sauce over the chicken, mushroom and bok choy.
Quantity
Recipe Name
125 grams
chicken breast fillets, skinless and boneless
0.25 tsp
five spice powder
30 mls
tamari (wheat-free soy sauce)
0.5 tsp
cornflour
1 pump
cooking oil spray
160 mls
chicken stock, liquid
150 grams
bok choy
1 tsp
honey, clear & runny
0.5 tsp
bottled ginger, crushed
5 mls
sesame oil
1
flat mushrooms, extra large (approx 75g each)
Spicy Cayenne Chicken with Chickpea Salad (large serving)
Per Serve
Calories:
539
Fat:
5.7
Protein:
56.5
Carbohydrates:
63.9
Fibre:
11.5
Serves :
1
On The Table In :
25 minutes.
Region :
Western
Gluten Free:
Yes
Vegetarian:
No
Dairy Free:
Yes
White Meat Only:
Yes
No Seafood:
No
No Meal Replacement:
Yes
Instructions :
1. Preheat the oven to 180C. 2. Place the cayenne pepper, black pepper and garlic into a lunch bag along with the chicken breast and coat evenly; remove the chicken breast and wrap in tin foil. 3. Bake the chicken parcel for 20 minutes. 4. Meanwhile, finely slice the red onion and dice the tomato. Toss together with the salad leaves and chickpeas and transfer to a serving plate. Drizzle over the lemon juice and season to taste with salt. 5. When the chicken in ready, transfer to the serving plate.
