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My CUT. fat loss training and nutrition guide (10 week programme, approved by GB Olympic Team expert) + my HIIT training guide and all my other programmes are all available at:
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RECIPES:
Waffles – swapped out GF flour with normal flour and I didn’t have vinegar so I used lemon juice (same ratio) and it was the same (:
Prawn Tacos (serves 2):
– 200g raw prawns
– 3 cloves garlic
– 1tbsp chopped parsley
– 1 tbsp olive oil
To serve:
– 50g soured cream
– 1 lime
– 1/2 lettuce (chopped)
– Salsa (I just chopped a tomato and 1 onion, added a splash of balsamic vinegar and olive oil)
– 1 avocado sliced or mashed
– 6 small tortilla wraps
Heat the pan. Mix the prawns with the garlic, olive oil and parsley. Fry the prawns until cooked throughout. Place the serving ingredients onto the tortilla wraps and add the prawns last (: enjoy!!
Bubble tea (serves 2):
Blend 500ml soy milk with 1tbsp matcha powder and some sugar/sweetener to taste. Boil tapioca pearls according to the packet and pour the milk over the top! The packet I used was called Wu Fu Yuan Black Tapioca Pearl, 250 g from amazon (:
Butternut and bacon risotto from Hellofresh.com
WORKOUT:
Take as long as you need to set up between exercises (should be about 2mins). The best rest time is where you can push yourself with good form until the end with the last few reps feeling close to failure. The rest times below are a guide so feel free to take more if you need it (: If you’re going from set to set without needing much rest then you’re probably not using enough weight
5-10 minute dynamic warm up and stretching
– 1.5 rep squats – 3 x 8 reps, 1.5 min rest between sets
– Skier swings – 4 x 15 swings, 1.5 min rest between sets
– Step up to squat – 4 x 10 reps, 1 min rest between sets
– Single leg squat variations – 2 x 10 total reps per side, 1 min rest per set
– Leaning landmine lunge – 3 x12 reps per side, 1 min rest per set
– Kettlebell swing walks – 4 x 12 total reps (change the leading side each set), 45s rest between sets
– Double elevated hip thrusts – 3 x 30 reps, 1 min rest between sets
– Varying angle abductions – 3 x 20 reps, 45s rest between sets
– Calf raises on leg press – 3 x 25 reps, 1 min rest between sets
5-10min cool down
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