Break-Thru Boot Camp Warners Bay

12/06/2020

👩‍🍳 Brodie’s Bon Appétit 👩‍🍳

Grilled Chicken Bruschetta

This recipe serves: 4

Nutritional information per serve:
Calories - 296
Carbs - 8g
Fats - 13g
Proteins - 37g

Ingredients🍴
450g chicken breast, cut into half lengthways
1 Tbsp olive oil
1 Tbsp dry Italian seasoning
2 cloves fresh garlic, minced
3 medium vine or heirloom tomatoes
1/2 small red onion, diced
1 bunch of fresh basil leaves, chopped
1 Tbsp extra virgin olive oil
Sea salt and pepper to taste
1/4 cup shredded all natural Parmesan

Method:
1. Place the sliced chicken breasts in a Ziploc bag. Add in 1 Tbsp oil, garlic, Italian seasoning, 1 tsp sea salt and 1/4 tsp pepper.
2. Close the bag and mix thoroughly. Refrigerate for at least 1 hour (overnight is best if time allows)
3. In a small bowl, combine diced onion, tomatoes, basil and 1 Tbsp extra virgin olive oil. Add sea salt and pepper to your taste. Toss well to combine then cover and set aside.
4. Preheat a grill pan or outdoor grill to med-high.
5. Grill the chicken 2-3 minutes on each side, or until cooked through and tender.
6. Sprinkle with fresh grated Parmesan, top with bruschetta-tomato mixture then enjoy!

11/06/2020

Break-Thru Podcasts Episode 16 🎤

A small snippet - 4 tips to improve recovery week 1 when gyms reopen 😀

2 more sleeps ❤️

10/06/2020

Ryan’s Thought of the Day

Drink this not that ✌️

On cold rainy winter weeks like the one we are experiencing this week it’s nice to be able to pour ourselves a nice hot beverage to help warm the soul.

Before we go grabbing a hot chocolate with a side of marshmallows let’s look at a low calorie guilt free variation 💪❤️

42 calorie Hot Chocolate ☕️

2 cups unsweetened almond milk
2 teaspoons unsweetened cocoa powder
1 sachet of Splenda or similar calorie free sweetener.

Optional - 3 drops of peppermint oil or some cinnamon powder to give your hot chocolate and interesting twist 🤘

Add all ingredients together in a small saucepan over a medium low heat and whisk for 3-5 minutes until warmed through.

Pour into a mug and put your feet up and enjoy in the cool weather.

Note - I’m still looking for calorie free biscuits to accompany my guilt free beverage 😂

10/06/2020

Episode 16 🎤

Today we discuss the importance of sleep, hydration, nutrition and the the training principles we'll use to ensure you bounce back from the break and move forward safely with your goals.

We are so excited to reopen 🤘🏿
3 more sleeps ❤️

Listen to this episode from Break-Thru Active Podcasts on Spotify. Today we discuss the importance of sleep, hydration, nutrition and the the training principles we'll use to ensure you bounce back from the break and move forward safely with your goals.

09/06/2020

Flashback to February. Preparing to open our brand new gym March 23 before the 🤷‍♂️ ate the bat 🦇

This photo seams like a lifetime ago.

We’re so excited to welcome you all when we reopen JUNE 13 🤘🏿

4 more sleeps ❤️

09/06/2020

Good afternoon everyone 💪🏻

I’ll be at our Cardiff facility this afternoon between 4-6pm. The address 29 Pendlebury Road Cardiff.

We’ll be collecting all of the equipment we lent our for our home workouts 🤗😀🤘🏿

6 more sleeps ❤️

08/06/2020

The dream team ❤️

08/06/2020

Normality is coming and I am excited!

NOT LONG NOW! 😊😊😊

05/06/2020

Tomorrow morning will be our last Saturday morning Facebook Live EMOM 🤗

Because......

The following Saturday we’ll be running sessions face to face. June 13 ❤️

We’ll see you at 9am tomorrow 🤘🏿

05/06/2020

👩‍🍳 Brodie’s Bon Appétit 👩‍🍳

Thai Coconut Chicken Stir-Fry

This recipe serves: 4

Nutritional information per serve:
Calories - 365
Carbs - 32g
Fats - 12g
Proteins - 31g

Ingredients🍴
1 tablespoon olive oil
400g chicken breast, cut into bite-sized pieces & seasoned with salt and pepper
1 teaspoon lime zest
2 tablespoons lime juice
3 or 4 cloves garlic, finely minced
1 teaspoon ground ginger
400ml (one can) of coconut milk
2 tablespoons low-sodium soy sauce
1 tablespoon light brown sugar, packed
Salt and pepper to taste
2 cups broccoli, chopped
1 cup sugar snap peas
1 cup red capsicum, diced
1/2 cup carrots, sliced
1/2 cup green onions, sliced
2 tablespoons fresh basil, finely chopped
2 tablespoons fresh coriander finely chopped
1 cup rice, cooked accordingly

Method:
1. To a large pan, add the oil, chicken, season with salt and pepper, & cook over medium-high heat for about 3 to 4 minutes, or until chicken is cooked through
2. Add the lime zest, lime juice, garlic, ginger, stir to combine. Cook for about 1 minute, or until garlic is fragrant
3. Add the coconut milk, soy sauce, brown sugar, salt, pepper, and stir to combine.
4. Add the broccoli, sugar snap peas, red capsicum, carrots, green onions, bring coconut milk up to a gentle boil, and allow vegetables to cook until crisp-tender, about 3 to 5 minutes. Taste broth and make any necessary seasoning adjustments, i.e. more salt, pepper, lime juice, soy sauce, sugar, etc.
5. Sprinkle with basil & coriander and serve with 1/2 cup cooked rice.

Enjoy guys 😋