Matty and Stace 6 January 2017
Cooking Tips: Use good oil when you're cooking. We recommend olive or coconut oils. Dip your finger in the oil and give it a taste. If you don't like it by itself you definitely won't like it cooked in your dish.
Training Tip: Nothing bad comes from having a strong core... Are you doing enough core work? If you have a sore lower back or get a butt wink (tail tuck at the bottom) in your squat this could be related to a weak core or pelvic floor. Rotational exercises such as Russian twists and wood chops are great for spine health. By placing a deadball or medicine ball on a bench and using it as you would an abmat you can release your hips (psoas) and build up a stronger core. You can simply add these exercises in as 'accessary work' 2-3 times per week, performing up to 100 at a time (start with 20-30 reps and build up the volume over time).
RECIPE OF THE WEEK
Chicken Salad With Bacon & Pumpkin
Delicious salads aren’t hard to make! Here’s an easy one to start with!
1. Heat oven to 180C.
2. Seed and cube pumpkin. Peel garlic. Season both in a bowl with olive oil, sweet paprika, black pepper and salt. Place evenly on a roasting rack in a roasting dish. Make sure you don’t layer them too thickly and that heat will have equal access to all pieces so you don’t have to keep turning them while roasting (and risk mushing the pieces). Let roast until done and if they’re looking a bit soft in the end, crank up the heat to 220C for 5-10 minutes to crisp the cubes up.
3. Cook bacon (under a grill or in a pan) until nice and crispy. Pat dry and let cool. Once cooled down, cut into thin short strips.
4. Mix salad (everything except the roast pumpkin and garlic so they don’t get mushy while mixing!) in a large bowl. Toss well and plate up.
5. Arrange roast pumpkin and garlic over the salad and serve immediately.
If you’re allowing dairy into your diet, you might want to garnish the salad with some good quality parmesan or maybe even a dollop of goat’s cheese.
ABOUT THE AUTHORS
Matty and Stace from The Chief Life are driven to educate and assist you with your health, nutrition and fitness related goals. They are both CrossFit coaches, have heaps of skills with nutrition and Stacey is a Dietitian with almost 10 years of experience. If you want to know how to get the most out of yourself through quality nutrition, we can help! Head to thechieflife.com for more info, to get in touch or to order your personalised meal plan or training program. We create the plans so all you have to do is make it happen! “Stop thinking about it and go be about it”.