Anyone else love a good salad for lunch?! 🥗 This one is pretty simple to throw together and you can substitute any of the veggies for whatever you have at home! BBQ Chicken Salad with Roasted Chickpeas
Ingredients
* 1 tbsp vinaigrette dressing
* 1 tbsp water
* 2 cups chopped lettuce
* ¾ cup chopped chicken breast (grilled or baked) ½ cup hearts of palm, chopped
* ½ cup sliced cucumber
* ½ cup cherry tomatoes, cut in half
* ½ cup BBQ roasted chickpeas (see the note at the bottom for how to prep these)
Instructions
1) Combine dressing and water in a slow bowl; whisk to blend. Set aside.
2) Combine lettuce, chicken, hearts of palm, cucumber, and tomatoes in a large serving bowl; toss gently to blend.
3) Drizzle with dressing and toss gently to blend. Top with chickpeas and serve!
BBQ chickpeas:
Preheat oven to 425º F. Drain and rinse 1 (15-oz.) can of chickpeas. Combine chickpeas with 2 tbsp BBQ sauce. Spread on a parchment paper-lined baking sheet. Bake for 30 to 40 minutes, stirring every 10 minutes, or until brown and crunchy!
Makes 1 serving.
Portion Fix Containers: 2.5 green, 1 red, ½ yellow, 1 orange
2B Mindset Plate-It: A great lunch option!
What is your favorite salad recipe?
10 Minute abs on Stability Ball
Don’t be intimidated by Stability Balls. They are a great modality to take your workout up a notch and you’ll increase balance and stability at the same time as working your core. Who doesn’t love multi-tasking in the gym!!??! If you can do over a 2 minute plank, it’s worth going out and buying one of these because you’re wasting time on the floor in ISO prone plank position, when you could be challenging yourself more in the same time, or even half! Trust me, you’ll feel it.
My personal challenge to you — try this today and keep at it for 30 days. Then try it again and see how much strength you’ve gained in your core. I’d take pictures too, if you’re planking every day, there’s going to be some visible changes :)
Physical therapy isn't easy, but it works!
Leg Extensions - 50 each side, twice (200 total)
In January 2020 I injured my achilles skiing in Japan. By the time we returned to Australia, Covid was in full effect and treatment options didn’t feel safe. I know this won’t require surgery, but it will require lots of rehab, time and dedication to get better. It’s amazing how quick doctors are to operate when quite often, a good trainer and give you the exercises and stretches to keep you away from the knife! That his it’s own recovery time, plus medication we don’t want to expose our bodies to if we can help it.
To make matters worse (and more exciting), we then learned all four of us had parasites, likely from the water in Singapore. B U M M E R! We all took very strong medication for 6-8 weeks to kill the bugs, but during all this, my achilles got put on the back burner. Fast forward a few months and Covid is sort-of under control and we are parasite free, I’m finally getting treatment!
It is soooo hard to “unlearn” a habit. Whether it’s related to nutrition, fitness, things you say or do, etc; your brain is used to a certain way of doing things. But, that doesn’t mean it’s not possible. This is just one of the 6 exercises I do to work on my quad strength and am back to squatting low and lifting heavy.
I’m excited to be able to help clients work on compensations, posture issues, flexibility constraints, and more! Assessments are a great starting place so you can experience the same JOY I have been fortunate to experience, in being healed.
Day 3: Cardio Core
Here comes Cardio Core! I love HIIT (high intensity interval training) programs and if you do too, you'll love today! This is a GREAT fat burner (yes please!).
This workout is tough, but it’s only 40 minutes, so by time you can't do another rep, it's over! We do one cardio interval, one HIIT interval, then one core move, then repeat that twice before we add the core move. Then we move on to the next segment in similar fashion until we finish all the cardio and do a round of core work. This is about 8 minutes long and summarizes all the core moves we previously did. For a bonus, I try to do the core section TWICE. If it's a challenge just to finish, do that. If you feel like you have more left, try another round, or add 3 lbs weights to the cardio part. Don't do heavy weights because you're moving around so fast you'll likely injure yourself. Your only equipment today is Beachbody strength slides.
BEACHBODY PERFORMANCE TIP: If you take Energize, have you noticed a tingling feeling shortly after you drink it? It can be a normal reaction to Beta Alanine, an amino acid ingredient in Energize. Some people tingle, some don’t. And it often goes away once you start exercising, and with continued, regular use.