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Bruchetta Bread:
Ingredients:•1 hoagie roll • ½ cup of diced tomatoes •¼ cup diced red onions 1Tbsp basil • ¼ tsp salt • ½ tsp blk pepper • ¼ tsp garlic powder •1 Tbsp olive oil Preparation:
Turn oven on to 400, cut the roll in half, mix all ingredients, and (make sure that you drain the tomatoes well before you add all ingredients) then spread it evenly over the inside of the bread end to end. Place in oven for about 10 minutes but watch and toast. Cut each piece in thirds and serve.
Crispy Coconut Shrimp:
INGERDIENTS: 1 cup flaked coconut, toasted 1 pouch Shake 'N Bake Extra Crispy Original Coating Mix1/4 tsp. Each curry powder and cayenne pepper 24 uncooked deveined peeled large shrimp (1 lb./450 g) 1 egg, beaten
DIRECTION - HEAT oven to 400°F.COMBINE coconut, coating mix and seasonings in a shallow dish. DIP shrimp in egg, then roll in coconut mixture until evenly coated. Place on baking sheet. BAKE 10 to 12 min. or until shrimp are tender.
Easy Fried Fish Fillets:
Use haddock, tilapia, or other similar fish for this tasty fried fish recipe.
Ingredients: - 1 pound fish fillets, such as haddock, tilapia, cod, etc. - 1/2 cup to 1 cup beer or water•oil for deep frying•1/2 cup flour•salt and pepper to taste - 1/4 teaspoon paprika. Preparation: - Pour 1 inch of oil into a skillet; heat to 375°. Combine flour, salt, pepper, and paprika; set aside. Dip fish fillets into flour mixture, then place on a pan and set aside (it will help the batter stick to the fish:). Combine Dry ingredients with beer or water, pouring in slowly while mixing with a fork. You want the batter to be the same as the pancake batter. Have the skillet hot and ready. Dip the floured fish in the batter, covering both sides, and then slowly lower it into the oil. Fry each piece of fish for about 5 minutes turning the fish every minute to 2 minutes until golden brown on each side; remove to a platter and let it stand for about 1 minute then serve. Makes 3 to 4 servings.
Cajun Burgers:
This burger recipe is filled with delicious flavour. Not only do the patties have a Cajun flair, but there is also a mildly spiced barbecue sauce to accompany them.
Ingredients:•1 pound ground beef - 1/4 cup barbecue sauce•1 egg - 3 green onions, chopped - 3 tablespoons dry breadcrumbs•1 tablespoon Cajun seasoning - 1 tablespoon prepared mustard•1 teaspoon Cajun seasoning•4 slices Cheddar cheese.
Preparation: - Preheat the grill to high heat. Mix ground beef, egg, breadcrumbs, green onions, mustard, and 1 tablespoon Cajun Seasoning in a large bowl. Form mixture into 4 patties. In a small bowl, combine 1 teaspoon of Cajun seasoning with barbecue sauce. Lightly oil the grill and cook patties for 5 minutes per side, or to desired doneness. At the end of cooking, place cheese on patties and serve over burgers topped with seasoned barbecue sauce.
Grilled Chicken Breasts:
Thaw in the refrigerator or under running water until the chicken is completely thawed.
Preparation: Broil or Grill in oven: Preheat broiler or grill. Cook for 3-4 minutes per side until internal temperature is 165°F.Contact Grill: Grill 3-4 minutes total on preheated contact grill. Observe, Oven: Preheat oven to 350°F. Season as desired. Place chicken breasts in a greased baking dish. Bake for 20-25 minutes. Internal temperature should reach 165°F.Pan Sauté: Place 1 Tbsp. Cook the cooking oil in a non-stick skillet over medium-high heat. Add chicken breasts. Cook for 4-6 minutes per side, reducing the heat to medium after flipping. Internal temperature should reach 165°F. Season as desired.
Basic Plan will include a plan based on your goals
Example: Name: Cindy
Age: 50
Height: 5’5”
Weight: 150lbs
Resting heart rate: 68 bpm
Blood pressure: 118/76
Body Fat Percentage: 28 Key: CV = Cardiovascular EX = Exercise FX = Flexibility HB = Half Body MG = Muscle Group RN = Repetition maximum RT = Resistance Training WB = Whole Body Pre week 0 SMART Goals Set Baselines and/or benchmarks established
One Arm Cable Reverse Pushdown:
Movement Execution. This movement is performed with a cable push-down machine. You may need to attach a handle for grasping. Also, be sure to select a weight by moving the pin in the hole of the desired weight in the weight stack. 2. Stand with your feet shoulder-width apart and slightly bent to relieve stress from your lower back. Place one hand on your hip for balance and stability. 3. Grasp the handle with an underhand grip, and keep your thumb under the handle rather than over the top. Keep your arm close to your side, but do allow your elbow to rise slightly. Don't lean forward; keep a straight posture. Press the weight down until your arm is fully extended. Contract your triceps. 4. Slowly lower the weight back down to a position, and repeat the movement.
Helpful Hint: This is an excellent movement for overall triceps development, especially for targeting the horseshoe look. It is also very effective for isolating the triceps through high-repetition exercises, which will help you gain definition. Be sure not to lean forward in the exercise and to keep your elbows close to your sides at all times! Another tip is to keep your wrists locked out straight; this will further isolate the triceps. Remember... use a slow and controlled manner. Good Luck!
