Author: Lightning Strike Self Defense

Documents, Fitness Challenge Weekly

Weekly Workout – Power Chest Jan 10 – 16th

Lightning Strike Self Defense

Hello Everyone,

Today I will be giving you a great power workout.  I have been working out on power this next couple of months because I am running a lot and don’t want to lose to much muscle mass.  I am generally a lean muscle kind of person to begin with but nevertheless still have to try!

Exercises must go in this order and rest can vary on the explosive power you put into each set of exercises.

Push up 20x 4 sets

Dumbbell or Barbell Incline Bench Press 6-8x 4 sets

Chest Flys Isolated Squeeze – Low Weight but slow and squeeze the chest 15x 4 sets

Rest after all three exercises are complete! Do these three exercises back to back for 4 sets

Flat Bench – Dumbbell or Barbell descending pyramid

8 reps, 6 reps, 5 reps, 3 rep max

Crocodile Pushup Wake – try and stay low to the ground for 6m

Do this for 3 sets to 5 sets if you push yourself! This workout took me 1h10 minutes.

MAKE SURE YOU STRETCH YOUR CHEST! Range of motion is a key to all muscle growth.

Good luck!

LSKM

Breakfast, Documents

Breakfast Avacado Bread with Egg Jan 10 – 16th 2016

Lightning Strike Self Defense

Hello Everyone,

I wanted a change to my regular twice a week eggs sunny side up.  I normally have it with toast but this time I found a great recipe that adds avocado to the toast and gave my taste buds a nice change.

This recipe is from Nutrition Wow and I changed it a little to meet my protein needs and fats but I will post the original recipe by Dawn and let you change it like I did if you need to.  Please comment about the changes you make because it will only help others see different things you can do with such a great recipe.

SWEET & SAVORY AVOCADO TOAST

Ingredients

  • 2 slices sprouted whole grain bread, toasted
  • 1/2 avocado, mashed
  • cooking spray
  • 1 whole egg ( I added 2 more)
  • 1/4 teaspoon crushed red pepper flakes ( I added actual sliced red peppers and mashed them up)
  • Sea salt, to taste
  • 1 tablespoon chopped walnuts ( I eliminated this – nut allergy but added quinoa instead
  • 1/4 teaspoon raw honey
  • 1/2 teaspoon cinnamon

Directions

1. Top each toast with half the mashed avocado.

2. Mist nonstick skillet with cooking spray. Cook egg.

3. Top savory avocado toast with egg, crushed red pepper flakes and sea salt.

4. Top sweet avocado toast with walnuts, honey and cinnamon.

5. Nutrition details: 1 piece sweet avocado toast= 190 cals, 10g fat, 21g carbs, 6g fiber, 6g protein;  1 piece savory avocado toast= 200 cals, 10g fat, 18g carbs, 5g fiber, 11g protein.

Documents, Lunch & Supper

Lunch & Supper – Sweet Potato and Chickpea Stew Jan 10 – 16th

Lightning Strike Self Defense

Hello Everyone and Krav Crew,

So if your like me and lack supper ideas all the time, this recipe comes from one of my favorite sites – Deliciously Ella!

Sweet Potato and Chickpea Stew is really easy and doesn’t take much time.  I also haven’t altered this recipe because it’s really really amazing!! She has really outdone herself this time.

Ingredients

  • 2 cans of tinned tomatoes (400ml each)
  • 1 can of coconut milk
  • 2 large sweet potatoes
  • 2 aubergines
  • 1 bag of spinach
  • 1 can of chickpeas (400g)
  • 4 tablespoons of tomato puree
  • 4 tablespoons of apple cider vinegar
  • 4 teaspoons of turmeric
  • 4 teaspoons of cumin
  • 1 teaspoon of cayenne pepper
  • 4 cloves of garlic
  • fresh coriander
  • brown rice or quinoa to serve

Method

Cut the sweet potato into small chunks, steam these for 15 minutes. Then chop the aubergine into bite sized pieces

Once the sweet potatoes have cooked put the tomato puree, vinegar, garlic, spices and salt in a pot with some olive oil, heat for a minute or two until they’re bubbling

At this point add the coconut milk, tomatoes, aubergine, sweet potato, salt and pepper to the pot and allow it to heat until boiling

Allow the pot to cook for about forty five minutes, at which point add the drained chickpeas and spinach. Let these cook for fifteen minutes

Finely chop the coriander. Then serve the stew with brown rice or quinoa, and sprinkle the coriander on the top

Store any extras in an airtight container in the fridge or freeze

 

This is my favourite winter dish at the moment, it’s so cosy and it makes your kitchen smell incredible! I made the recipe for Waitrose and I just love it. It’s so soothing and comforting after a busy day and everyone I serve it to loves it. It’s a great dish if you’re looking for something easy to serve lots of people as it’s so simple to make, you just throw everything into a big pan and it cooks itself. You can also make a big pot and then freeze the leftovers to give yourself healthy ready meals to get you through the week!

Breakfast, Documents

Breakfast Jan 10 – 16th

Lightning Strike Self Defense

Sloppy Morning Sausage Pie

Ingredients

  • 1 pound bulk pork sausage
  • 1 large onion, chopped (1 cup)
  • 2 cup shredded American, Swiss or cheddar cheese (4 ounces)
  • 2 eggs, lightly beaten
  • 1 cup lowfat milk or fat-free milk
  • 1/2 cup packaged biscuit mix or packaged lowfat pancake and baking mix
  • Salsa
  • Dairy sour cream (optional)
  • Fresh baby spinach leaves or small basil leaves
  • Rasberries on top

 

Directions

  1. In a large skillet, cook sausage and onion over medium-high heat until meat is brown and onion is tender. Drain sausage mixture on paper towels. Spoon sausage mixture into a greased 9-inch pie plate. Top with shredded cheese.
  2. In a small bowl, combine eggs and milk. In another small bowl place biscuit mix; gradually whisk egg mixture into biscuit mix until combined. Slowly pour egg mixture over the cheese.
  3. You can add in rasberries before baking for a sweet addition (optional) or have them on top.
  4. Bake in a 400 degree F oven for 25 to 30 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before serving. Cut into wedges and serve with salsa and sour cream. If you like, garnish with spinach or basil leaves. Makes 6 servings.

Serve with pancakes for the best well rounded taste.