True Blue Aussie Work – Part 2

True Blue Aussie Work – Part 2

It’s the first week of Feb and a chance to really knuckle down. There are two incredibly simple recipes this week which we were very excited about. Chilli kanga is an absolute treat, an incredibly tasty, high protein meal. It will be a welcome surprise for those of you who haven’t tried kangaroo before. Pork bolognese is another favourite amongst our coaches and there’s nothing better than any iteration of spag bol.

As for training, there is a slight increase in training volume this week which should test you out. If you’re having trouble with any of the exercises be sure to click on the exercise for an example or contact us through the app!

As always, be the hardest workout in the room.

Feel free to reach out to us at any time via our app, Facebook or our Instagram, we are very responsive and would love to offer any assistance.

On top of your two main meals, we want you to select 1 breakfast (optional) and 1-3 snacks from the snack board to have throughout the day. The idea is to always be satisfied with your food intake, without going over the top and never starving yourself.

Get prepared and lets hit the week.

Your Meals

Breakfast

2-4 egg omelette with capsicum, mushrooms, spinach leaves and onion.

Lunch

DifficultyBeginner

Pork Fusilli Pasta Bolognese: A delicious spiral pasta take on our favorite bolognese recipe.

Prep Time5 minsCook Time15 mins
 500 g Mince Pork
 500 g Fusilli Pasta
 200 g Sliced Mushrooms
 61 g Baby Spinach & Rocket
 50 g Cherry Tomatoes
 500 g Roasted Garlic with Chunky Tomato & Onion Pasta Sauce
 1 Carrot
1

Heat a large pan, before spreading a tablespoon of olive oil evenly throughout its surface. Slice your cherry tomatoes into quarters, then set them aside. Peel, then chop your carrot into large pieces, set these aside also.

2

Add your minced pork to the pan, mixing it through evenly and heating until the mince is browned.

3

Add your fusilli to a large pot, then bring the pot to a boil. Once the pot is heated, leave it for 10 minutes, stirring throughout.

4

Add your spinach & rocket to the pan once the minced pork is browned, stirring it through evenly until it's approx 1/5 of its original size.

5

Add the sliced mushrooms, carrot & cherry tomatoes to the pan, mixing them through evenly until they are browned.

6

Turn down the heat of the pan slightly, before adding the bolognese sauce and mixing it through evenly.

7

Divide the now done fusilli from the pot into containers, before adding the contents of the pan on top.

4 containers: 874 cal
5 containers: 699 cal
6 containers: 582 cal
7 containers: 499 cal
8 containers: 437 cal

Nutrition Facts

Serving Size 6


Amount Per Serving
Calories 582
% Daily Value *
Total Fat 17g27%
Total Carbohydrate 68g23%
Protein 36g72%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 500 g Mince Pork
 500 g Fusilli Pasta
 200 g Sliced Mushrooms
 61 g Baby Spinach & Rocket
 50 g Cherry Tomatoes
 500 g Roasted Garlic with Chunky Tomato & Onion Pasta Sauce
 1 Carrot

Directions

1

Heat a large pan, before spreading a tablespoon of olive oil evenly throughout its surface. Slice your cherry tomatoes into quarters, then set them aside. Peel, then chop your carrot into large pieces, set these aside also.

2

Add your minced pork to the pan, mixing it through evenly and heating until the mince is browned.

3

Add your fusilli to a large pot, then bring the pot to a boil. Once the pot is heated, leave it for 10 minutes, stirring throughout.

4

Add your spinach & rocket to the pan once the minced pork is browned, stirring it through evenly until it's approx 1/5 of its original size.

5

Add the sliced mushrooms, carrot & cherry tomatoes to the pan, mixing them through evenly until they are browned.

6

Turn down the heat of the pan slightly, before adding the bolognese sauce and mixing it through evenly.

7

Divide the now done fusilli from the pot into containers, before adding the contents of the pan on top.

4 containers: 874 cal
5 containers: 699 cal
6 containers: 582 cal
7 containers: 499 cal
8 containers: 437 cal

Pork Fusilli Pasta Bolognese

Dinner

DifficultyIntermediate

Chilli Kanga: Lean kangaroo mince complimented with mushrooms, brown rice, mixed vegetables and a mild chilli twist.

Prep Time5 minsCook Time15 mins
 1 kg Kangaroo mince
 3 cups Brown rice
 500 g Mixed peas, corn, capsicum
 35 g Old El Paso Chili spice mix
 400 g 4 Bean mix
 400 g Diced tomatoes
1

Place 3 cups of brown rice in a rice cooker or saucepan and add 6 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Brown the kangaroo mince in a large pan.

3

Add the tomatoes and Chili mix and simmer for 5 minutes.

4

Add the 4 bean mix and vegetables and mix through.

5

Distribute the rice and mince mixture evenly into 4-8 seperate containers.

4 containers: 894 cal
5 containers: 716 cal
6 containers: 597 cal
7 containers: 512 cal
8 containers: 447 cal

Nutrition Facts

Servings 6


Amount Per Serving
Calories 597
% Daily Value *
Total Fat 7g11%
Total Carbohydrate 85g29%
Protein 48.5g97%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

 1 kg Kangaroo mince
 3 cups Brown rice
 500 g Mixed peas, corn, capsicum
 35 g Old El Paso Chili spice mix
 400 g 4 Bean mix
 400 g Diced tomatoes

Directions

1

Place 3 cups of brown rice in a rice cooker or saucepan and add 6 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Brown the kangaroo mince in a large pan.

3

Add the tomatoes and Chili mix and simmer for 5 minutes.

4

Add the 4 bean mix and vegetables and mix through.

5

Distribute the rice and mince mixture evenly into 4-8 seperate containers.

4 containers: 894 cal
5 containers: 716 cal
6 containers: 597 cal
7 containers: 512 cal
8 containers: 447 cal

Chilli Kanga

Snacks

100-200g HP yoghurt, 50g blueberries and 50-100g banana. 1-2 protein shakes. 1 nut bar.

Training Days

Try and hit all 5 of the sessions!

Swipe to view planΒ πŸ‘‰

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Block bench press (4 inch)4,4,561112
2Military press3,4,482
3Incline dumbbell press3,3,4151.5
4AFull range cable front raise3,3,4151.5
4BUpright row3,4,415-
5Rope pull-down3,4,4201
6Tricep push up2,3,3max-1
β€”β€”β€”β€”β€”β€”
21Bike110 minutesmedium-
2Run2,3,4800mfor time1.5
3Rower2,3,3530:152
4ASkipping1,2,3360:151
4BRussian twist1,2,3330:15-
β€”β€”β€”β€”β€”β€”
31Deadlift4,4,552
2Power row3,4,462
3Cable pull apart3,3,4151
4Single arm cable row3,3,420 (e/a)1
5Incline curl3,3,420 (e/a)1
6AEZ curl3,3,4101131
6BWeighted crunch420-
β€”β€”β€”β€”β€”β€”
41Box squat3,4,561112
2Static lunge3,4,48 (e/l)1.5
4ASingle leg deadlift3,3,48 (e/l)1.5
4BBW donkey calf raise3,3,4max-
5Rower1,2,31000m1.5
β€”β€”β€”β€”β€”β€”
51Neutral grip pull up3,4,582
2Bench press3,4,462
3ABarbell row3,3,4151.5
3BWide-hand push up3,3,420-
4ADumbbell farmers carry3,3,445sec1
4BEZ front raise3,3,412-
5AEZ curl3,4,4301
5BV-bar push down3,4,412-

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, β€œ2A, 2B” represents a superset. A superset involves you completing exercise β€œA” immediately followed by exercise β€œB”.
  3. In the β€œSets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the β€œReps” column, (e/l) stands for β€˜each leg’, (e/a) for β€˜each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the β€˜up’, β€˜pause’ and β€˜down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.

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