Documents, Fitness Challenge Weekly

Terrible Tuesday Tabata – March 29th

Hello Everyone,

For those of you that follow what I do or do it with me.

Here is the Tabata workout I will be doing Tuesday Morning before work.

Round 1: 3 times – 3 minutes

  1. Side Lunge Shuffle 3 Steps (Alternating legs shuffling back and forth) – 45sec
  2. Squat Hold – 15 sec

Round 2: 3 times – 3 minutes

  1. X – Burpee – 45 sec (You can add in the star Jump modification for more difficulty)
  2. Jumping Jacks – 15 sec (Same motion as the X – Burpee)

Round 3: 3 times – 3 minutes

  1. Push up Scorpions Or Push up Twist Arm to Sky – 45 secs
  2. Plank bringing Knee to Elbow (Alternation) – 15 secs

Round 4: 3 times – 3 minutes

  1. Bicycle Crunch – 45 secs
  2. Flutter Kicks – 15 secs



Documents, Fitness Challenge Weekly

Workout 2 – Chest & Tricep

Hello Everyone,

So you may have already guess it but there is realistically only 1 way to develop a solid strong chest and that is push ups! There are hundreds of push up variations, but you should keep to just the ones we use here to maintain or grow strength!

Establish Max Rep Each Chest Workout – 


Superset: 2 sets

  1. Reverse Push up (starting from the ground) – Do 1/2 the amount you did for max!
  2. Cross Over Push ups (Usually a Box or Solid Ball that box hands can fit on like Soccer) – 12 reps

Rest 30 secs & repeat!

Superset: 3 x 16 – 25 reps

  1. Alternating Uneven Push ups – 1 arm is on a ball and the other is on the ground
  2. Crocodile Walk Push up 10 meters or your size of the room and back!

30 sec rest & repeat

Superset: 3 sets of 16-25 reps

  1. Narrow Dimond Shape Hand Position Push up
  2. Dive Bomber Push ups
  3. Rest 1 minute between sets!


  1. Single Arm Towel Chest Flys
  2. Chair Dips


Push up Variations : Push up Variations



Documents, Fitness Challenge Weekly

Workout 1 – Lower Body & Abs

Hello Everyone,

Welcome to the no weights needed workout program that I developed for some of my clients with certain mobility problems and trying to strengthen the muscles causing it.



Triset: 3 x 12-15 reps without stopping

  1. Squat
  2. Squat Jump/lift off ( or lift off meaning push through your toes)
  3. Drop Squat Hold 5 sec

30 sec rest between each set – NO MORE

Triset:: 3 x 15 reps MUST DO!!

  1. Jump Up Lateral Side Lunge Or Raised Knee Lateral Side Lunge
  2. Skaters or 1 leg Split Squat
  3. Single Leg Modified Donkey Kick (Standing Position)

20 sec rest between each set – NO MORE

Superset: 2 x 12 reps MUST DO!!!

  1. Single Leg Split Squat Or Single Leg Romanian Dead Lift (toe touch)
  2. Single Leg Hip Thruster (with or without chair)

10 sec rest – NO MORE!!

Finisher Core: 2 x 12 reps of each exercise

  1. Hip Up Crunch to Flutter Kicks with log roll into reverse flutter kicks!

Good luck! You’ll need it!




Breakfast, Documents

Breakfast – March 27th 2016 Shrimp Salad with Quinoa

Hello Everyone,

I was tired of all the regular breakfasts’ out there so who says you can’t have veggies and fish (as protein) in the morning.  I think we are getting to familiar with the average breakfast but I would like to change that this week.


2 teaspoons grated lemon rind
1/2 teaspoon smoked paprika
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
7 teaspoons extra-virgin olive oil, divided
24 extra-large shrimp, peeled and deveined (about 1 pound)
Cooking spray
6 cups baby arugula
1 cup peeled jicama, cut into 2 x 1/4-inch strips
1 avocado, peeled and diced
2 tablespoons fresh lemon juice
1 tablespoon white wine vinegar (optional)
1/4 teaspoon sugar
1 ounce queso fresco, crumbled (about 1/4 cup)
1/2 cup of quinoa


1. Preheat grill to high heat.

2. Combine rind, paprika, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1 teaspoon oil, and shrimp in a medium bowl. Thread 4 shrimp onto each of 6 (10-inch) skewers. Coat grill rack with cooking spray. Grill shrimp 2 minutes on each side or until done.

3. Combine 1 cup quinoa with 2 cups water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. Quinoa holds lots of water, so you have to make sure you drain it thoroughly after it’s cooked.

3. Remove shrimp from skewers. Combine shrimp, arugula, jicama, and avocado in a large bowl; toss gently. Combine remaining 2 tablespoons oil, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, lemon juice, vinegar, sugar and quinoa in a small bowl, stirring with a whisk. Add juice mixture to shrimp mixture, and toss gently to coat. Divide the salad among 4 plates.

Documents, Lunch & Supper

Lunch & Supper – Mar 27th 2016


By: Karina – Cafe Delites

  • ½ ciabatta loaf (120g | 4oz), sliced
  • 2 whole Chicken Breast fillets (about 500g | 1lbs), skinless and boneless, halved horizontally to make 4 fillets
  • 1 tablespoon garlic powder
  • 2 tablespoons dried parsley flakes
  • Pinch of salt
  • 200g | 7oz shortcut bacon, cut into strips
  • 2 eggs, boiled to your liking (soft of hard boiled), sliced
  • 2 baby cos lettuce, washed and dried
  • 1 Avocado, sliced
  • ½ cup shaved parmesan cheese
  • ⅔ cup greek yogurt
  • 1 tablespoon olive oil
  • 2 garlic cloves, crushed
  • 2 anchovy fillets, finely chopped (or sub with 2 tablespoons black pitted olives, chopped finely and 1 teaspoon fish sauce)
  • Juice of ½ a lemon
  • 3 tablespoons freshly grated parmesan cheese
  • Salt and pepper for seasoning


  1. Preheat the oven to grill/broil settings on medium – high heat. Place the bread slices onto an oven tray; drizzle with olive oil and bake in the oven (on middle shelf) until crispy. While bread is grilling, prepare chicken:
  2. Rub the chicken breast with the garlic powder, parsley flakes and salt. Heat a non stick grilling pan/skillet with a drizzle of olive oil and fry chicken until golden on both sides. Remove the chicken and set aside onto a warm plate. Add the bacon strips to the same pan, and fry until golden and crispy. While the bacon is frying, boil your eggs to your liking (and don’t forget to check your bread in the oven)!
To make the Caesar Yogurt Dressing:
  1. Combine yogurt, oil, garlic, anchovies, lemon juice and parmesan. Whisk until well combined; add salt and pepper to your tastes, and whisk again. Taste test.
Assemble Salad:
  1. Combine lettuce with the chicken and bacon strips; eggs (halved); avocado slices; shaved parmesan cheese; and bread pieces (halved). Pour over the dressing; mix well to combine, and serve!