Chickpea Salad

I don’t know about your pantry, but we always have beans and legumes in there. High in fibre (12.5g per cup), some protein and great source of carbs.

Chickpea salad

Ingredients

3 Tbsp extra virgin olive oil

3 Tbsp lemon juice, from 1 large lemon

1 TBSP red wine vinegar

1 garlic clove, minced

sea salt & black pepper

1 ½ cups cherry tomatoes, halved

1 Cucumber, halved & sliced

15 oz chickpeas or garbanzo beans, drained & rinsed

½ medium red onion, thinly sliced

1 avocado, cubed

goat cheese or feta cheese, to taste

Pair with 4 oz chicken or steak, 3 soft boiled eggs or baked tofu and a bed of greens and you’ve got yourself a balanced meal with over 30 grams protein! Remember 20 grams is the minimum needed for muscle protein synthesis!

Who’s going to try this? This is perfect for vegetarians, you don’t have to add any animal protein to this!

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Day 8: Total Body Core

It’s a brand-new week! Let’s kick some booty…literally...and abs…and everything else.  This is a full body workout and one of my favorites!

This week the workouts change to 3 sets of 10 reps so we’ll do the entire set of exercises once and then repeat them all twice more.  Since the reps are lower than last week, try to increase your weights a little, plus you had 6 days of other workouts so I bet you're already a little stronger! Try and see, you can always stick with the same weight if you're not ready yet, but PUSH YOURSELF!

You've already done Total Body Core once, so this week really focus on form and the “mind-muscle connection.” That means visualizing which muscle you’re working, and focusing your attention on the movement. Make sure you feel it where Autumn mentions the burn.  If she says her booty is on fire and you're feeling it in your quads then you need to adjust something.  Yes, you're still getting exercise in and burning calories, but this isn't leg day so really focus on working the area she's focusing on.  

A NOTE ABOUT RESISTANCE LOOPS: Make sure you check your loops for tears before each workout, and if you see any throw the loop away and get a new one. Also, have patience with the loops as it's normal for it to take a little time to get them in the right place, so if you have to, pause the workout, adjust the loop, and restart when you’re ready. I had to do this all the time in Round One.  Plus, believe it or not, by Phase 3 you'll be doubling or tripling your bands.  Don't believe me?  Wait and see for yourself.