HKPT Coaching | Fitness boot camp

HKPT Coaching

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21.01.2022 Early Monday morning squat session! This is one of my favourite movements! My training goals for this is to get 100kg without the chair (i can currently box squat 100kg 5x5) and then my next big goal is to move 120kg!! It’s good to set training goals in the gym to keep you motivated in your sessions, when you’re only goals are weight or appearance related it can be easy to lose motivation if you hit a plato - training goals keep you motivated in the gym not just outside... of it! What are your training goals?

15.01.2022 GIVEAWAY GO IN THE DRAW TO WIN YOURSELF A PAIR OF BIKE SHORTS, A RACERBACK SINGLET OR A PULLOVER!! ALL YOU HAVE TO DO IS:... FOLLOW @hkpt.coaching Tag a friend and comment which piece you want! (every comment gets you 1 entry!) Share on your profile for an extra 3 entries! (TAG ME SO I CAN SEE) THERE WILL BE 3 WINNERS!!! 1 WINNER FOR EACH PIECE! WINNERS WILL BE DRAWN SUNDAY 31st JAN! GET TAGGING AND SHARING! GOOD LUCK

09.01.2022 Delicious mini brekky quiches! This is a perfect breakfast option when you’re short on time in the mornings and/or just after something quick and easy to grab! Prep time: 7-10mins... cook time: 15-20mins What you need: 6 whole egg 1/4 cup light cream 170g light cheese (grated) 80g ham (diced) 10g kale (chopped) 15g spinach (chopped) 70g zucchini (grated) 50g carrot (grated) 1. Preheat oven to 150 degrees 2. Whisk eggs together until smooth 3. Add cream & cheese and mix 4. Add your ham (or bacon) and all your vegetables 5. Spoon into cupcake tray 6. Cook in oven for 15-20mins and allow to stand for another 10mins The best thing is that you can customise them by taking out and/or adding in any vegetables or add ins you like! Macros for these exact ones using the ingredients measured above: SERVINGS: 12 Cal per serve: 101 C1.9g / P9.1g / F5.6g If you try these let me know how you go!!

05.01.2022 Chicken & herbed cauliflower rice This is a super high protein, low carb meal! It’s a super easy option to prep for your lunches or dinners throughout the week! This is also a super easy recipe to convert into a VEGAN meal - just substitute the chicken for tofu or any other meat alternative you prefer!! ... I’ve made this for my lunch this week Makes 6 x 370g servings!! And takes less than 30mins to prepare!! How to prepare: 1. Preheat your pan or oven that you are cooking your chicken in 2. Mix your cauliflower rice, herbs, carrot, seasonings and anything else you would like to add into a big mixing bowl. (I used 1 teaspoon of the herb garlic seasoning in the rice mixture) 3. cook your chicken - I used chicken mince and add flavours to your chicken - (I used 1 teaspoon of the herb and garlic seasoning on the chicken) 4. Mix your cauliflower rice mixture in with your chicken, add beans (optional - i love adding beans into everything to add volume) 5. Add any tomato based sauce - i forgot to picture this but i used dolmio reduced salt, tomato, onion & roast garlic pasta sauce. 6. Seperate into your 6 servings, top with a sprinkle of cheese and enjoy Calorie and macro breakdown using the exact ingredients and measurements i did: Per 370g serving: 341 Calories 14.6C / 38.7P / 13.3F