Tip of the week
Did you Know?
Structuring your day can increase productivity by up to 20% while reducing stress levels! The Perfect Day Formula is your secret weapon for striking the perfect balance between family, work, and fitness.
Here’s how it works:
Set Non-Negotiable Times: Dedicate specific hours to key areas of your life, like family dinners, workout sessions, or focused work blocks.
Start with Sleep: Plan your day backward from 8 hours of quality rest. It’s the foundation of a productive day.
Fill All Buckets: Make sure every important area—family, career, health—gets the attention it deserves.
Bonus Tip: Schedule time for yourself. Even a 15-minute walk or mindfulness session can recharge your batteries and help you stay on track.
Workout of the Week
5000 Steps Speed Walking Workout
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Torch calories with this 5000 Steps Speed Walk in 30 Minutes!
Get your heart racing and burn fat with this 30-minute speed walk workout! Perfect for all levels, it's a low-impact, fat-burning routine you can do at home. No equipment needed, just you and your motivation. Ready to sweat? Join me, Rick Bhullar, and let’s hit those steps together!
Recipe of the week
High protein creamy chicken🧑🍳
Macros per serving: 507 calories, 62.5g protein | 48.5g Carbs | 7g fat
Ingredients:
For the chicken:
🔸 300g chicken breasts (cubed)
🔸 1 tsp olive oil
🔸 1 tbsp paprika
🔸 1 tsp garlic powder
🔸 1 tbsp dried basil
🔸 1/2 tsp chilli flakes
🔸 1 tsp salt
For the sauce:
🔸 1/2 cup (120ml) low-fat milk
🔸 90g low-fat cream cheese
🔸 15g grated parmesan
🔸 1 tsp garlic powder
🔸 1 tsp basil
🔸 1/4 tsp chilli flakes
For cooking:
🔸 Cooking spray
🔸 1 cup spinach
🔸 Extra seasoning if needed
Serve with:
140g cooked white rice or 120g of cooked pasta per serving
Note:
🔸 Adjust sauce thickness by adding more milk or cheese.
🔸 Cook sauce on low heat.
🔸 Calories and macros vary with ingredients.
Directions:
Step 1 - Chicken marinade: Cut chicken into cubes and marinate with olive oil, garlic powder, paprika, basil, chilli flakes, and salt.
Step 2 -The Sauce: Blend milk, cream cheese, parmesan, and seasonings until smooth.
Step 3 - Cook part 1: Sear chicken in a non-stick pan. Lower heat, pour in sauce, and mix.
Step 4 - Cook part 2: Add spinach, cover, and simmer. Check sauce thickness.
Step 5 - Serve: Adjust seasoning, garnish with herbs, and enjoy!
Get inspired
Check out our Vibestars ✌️⭐
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Debbie lost nearly 2 stone (28lbs, 12 kg), dropped a dress size, and can now climb hills without losing her breath.
At 66, she feels healthier, happier, and more in control of her life. Thanks to the workouts and an incredibly supportive community.
P.S. If you want to achieve results like our members, click the button below and join the waitlist for the next challenge 👇
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