Body Transformation

Over half way. Feeling good?

We are now in to week four out of six and the results of all your hard work should be showing.

Keep on top of your recording of each week.

  1. The daily log?

  2. A record of how your exercise is going. What and when?

  3. Have to taken a second set of photos yet? Can you see a difference in this weeks photos?

  4. Take those measurements again and see what has been happening and shout out your results.

It may be getting easier, however, we are still here to help. Call and talk to us if you have any problems, with detail in the programme or just mentally struggling to get through to the end.

TUESDAY 

Breakfast – Creamy Green Omelette 

Ingredients

  • Coconut oil for pan

  • 2 handfuls spinach

  • 6 eggs

  • 2 tbsp creamed coconut, grated

  • 8 tbsp chopped fresh coriander

  • 110g cooked chicken 

Instructions 

  1. Melt coconut in pan over low heat.

  2. Add spinach and cook until wilted.

  3. While cooking beat eggs in a bowl and stir in grated coconut and fresh coriander.

  4. Pour egg mixture over spinach.

  5. Allow eggs to cook through, fold in half and serve.

  6. Repeat for second omelette.

 Lunch – Fajita Salad

Makes lunch for two. Approximate cooking time: 30 minutes. 

Ingredients 

  • 1 tbs coconut oil 

  • 1/2 yellow onion, diced 

  • 1/2-3/4 lb boneless, skinless chicken breasts 

  • 1/2 tsp ground cumin 2 tsp dried oregano 

  • Instructions 

  • 1/4 tsp sea salt 

  • 1 large bell pepper, chopped 

  • 1 large head red leaf or romaine lettuce 

  • 2 medium tomatoes, diced 

  • 1 avocado 

Instructions 

  1. Wash and chop onion, bell pepper and tomatoes. 

  2. Cut chicken into 1/2” slices. 

  3. Heat skillet over medium-high heat. When hot, add coconut oil and onions. Sauté until onions are soft and slightly translucent.  

  4. Add chicken, cumin, oregano and sea salt to the onions and continue to cook, stirring often. 

  5. Then the chicken has browned, add the peppers and cook until tender. 

  6. Meanwhile, wash and shred the lettuce. Divide between two plates.  

  7. Top lettuce with chicken fajita mix, tomatoes, and sliced avocado. 

Dinner – Chicken Apple With Roasted Squash, Red Onion & Rosemary 

Makes dinner for two. Can easily be made the night beforehand to bring along to work for a quick lunch. Approximate cooking time: 20 minutes.  

Ingredients  

  • 2 boneless, skinless chicken breasts  

  • 1/4 tsp sea salt (optional) 

  • 1/8 tsp freshly ground black pepper  

  • 2 Tts coconut oil 

  • 1 large apple 

  • 1/2 tsp cinnamon or allspice 

Instructions  

  1. Dice chicken breasts. Season with sea salt and freshly ground black pepper. Set aside.  

  2. Heat a medium sauté pan over medium-high heat. Add coconut oil when hot.

  3. Cook diced chicken until just before fully done (about 150°).

  4. Grate apple into pan.

  5. Add cinnamon or allspice.

  6. Cntinue to cook until chicken is done and apple is tender.