Denis' Hearty Bites

🚶🏻 EASY WALKING MODE 🤓

One of those days when walking in the park just feels so good, so much better than walking on site 😁

🙃 BEEN REALLY INTERESTING 🧐

Last couple months have been an interesting time. Been recovering well and I am really glad that i recovered well enough to walk properly again.

So. I am baaack.

And to start recovering my lifting 'loses' I decided to start easy with daily suit case carry. When ever possible, i will do some walk at my work place with my laptop bag. And as frequently as possibly night walks with kettlebell.

Stay healthy!

What a way to start the new year.

Torn oblique.
Gonna be out of action for a while.

😑

🍓 FRUITS HUNTING 🍊

Ooooh the colour, the sweet smell. It is such an amazing fruit market to visit.

Oranges. Strawberries. Kiwis. Avocados. Apples. Pears.

Gonna last a month for this haul.

🌯 QUICK & EASY DINNER

Today's dinner is another quick and easy one.

Chicken wrap with avocado and vege.

🍖 Grilled spicy chicken
🍅 Grilled capsicum with salt & pepper
🥑 Mashed avocado with lemon, salt & pepper
🥬 Carrots and cucumber
🧂 Condiments mustard, chilli sauce and yogurt

30 minutes prep time.

Enjoy!

🌯 DINNER'S A WRAP

Today's dinner doing a simple and delicious wrap

🐟 Grilled trout with salt, pepper, thyme
🥬 Chopped romaine and cucumber with light yogurt, lemon juice, salt & pepper
🌶️ Chilli sauce and wrap

All done within 20 min.
What are you having for dinner tonight?

🍛 WHEN EATING OUT

Eating out when you are on a weight loss goal could be quite a challenge. So here is a simple tip to choose what goes on your plate.

On this day, I don't have any heavy gym workout, so i removed most carbs except vege 🥦 And added an extra portion of protein for recovery 🍳🍖

Doesn't matter if it is lunch or dinner, when eating out, prioritise on protein and fiber.

🍛 DINNER IS SERVED

Making dinner at home does not have to be complicated.

🍖 Do a big batch of chicken curry in the weekend. Just reheat what you need.
🥦 Blitz some broccoli in food processor stir fry with onion, garlic and season to taste.
🍚 Rice substitute, quinoa.

All in under 30min.

Keep things simple.

🏋🏻‍♀️ FULL BODY

Getting it done. Full body day.

Deadlift 5x5 90kg
Squats 5x5 90kg
Rows 2x20 50kg

Feeling good. Feeling strong.

🧺 GROCERIES TIME 🥦

Always such a nice feeling looking at well stocked goods. Going for a week's supply this round.

The more single-ingredient food you choose, the better you control your nutrition.

Vege means vege.
Meat means meat.
Reduce chemical s**t.

🔷 NEW TOOLS ARRIVED

I planned to progress with deeper pike pushup and later to handstand pushups.

So i got myself some yoga blocks. Didn't realize they are so sticky.

Or is my head very square? Hmm...

😬 STACK IT

I stack how i like to stack
Hhehe

Total weight 90kg

🏋🏻‍♀️ PROGRESSING

The only way to improve.
Progressive overload.
Going up another 5kg today.

Now 5x5 deadlift at 90kg
And 5x5 squats at 90kg

🐟 WEEKEND CHEAT MEAL

Usually I will have one cheat meal on the weekend.

This week is large ginger steam fish, spinach and minced meat fried tofu.

For 3-4 pax.
Yum.

🌞 MORNING STEPS

Can barely open my eyes yet but am at the park for a walk with my morning coffee.

Get your steps in. My target steps are 8k a day. What is yours?

🏋🏻‍♀️ Weekend Workout

What to do when there are a few days off?
Time for my meditation.
Doing my usual big 4 today.

Deadlifts
Squats
Dips
Negative pullups

🍇 HOME GROWN

What do you get when you eat bananas?
The banana skins will bloom your mulberry tree like no body's business.

Two trays worth of berries.

If you have the space, have a go at home grown food.

🧋 Dinner time

Dinners doesn't have to be complicated.

Green apple, celery, carrot, lots of mulberries, water. Done.

Using a tennis ball as a massage tool. Gonna need more balls 🤣

😳 WHY DO WE STAY HEALTHY? 🧆🥘
So we can enjoy the holidays with loved ones without any regrets!
Two states. One week. Oh the food!
A week full of fun, laughter and of course food! 💞🍲🙋🏻


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🤓 DINNER DOESN'T HAVE TO BE COMPLICATED 🥗🍚
Did a quick dinner prep for 2 pax.
🥦 Broccoli rice with garlic, onion, ginger
🍗 Grilled chicken
🥬 Stir fry vege
All in 20 minutes. Minimal clean up.


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Lat pull downs. On the way to full bodyweight pull ups.

Dips and pull ups

😈 THE ONLY MACHINES I NEED 🏋🏻‍♀️😤
The only machines i need to get strong.
Deadlifts. Squats. Dips. Pullup/Latpulldown.
✅ Training to get strong.
❓What are you training for?


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Deadlift and squats time

😋 LUNCH MAN LUNCH 🍗🥬
Keeping meals basic is the best way to be consistent.
✅ Simple to prep.
✅ Simple to pack.
✅ Pleasure to eat.
🍖 Chicken
🥦 Salad + lemon juice
🍊 Orange, grapes, mulberry


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🤓 FRIDAY NIGHT WORKOUT 🏋🏻‍♀️🥵
All done. All soaked. Amazing session.
One of the keys to good balanced health is how consistent you workout.
🔑 Start with little steps to create your workout habits. Progressively improve your habits, and you will see great progress.
Some ideas for you guys to start:
✅ Find a gym / Prep a space at home
✅ Learn Push-Pull-Leg / Fullbody / Upper-Lower
✅ Start Moving


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🤨 SMALL SPACE, JUST WORK IT 🏋🏽
Not much space to work out, but hey, just get it done.
And my new toy 🏋🏽 10kg kettlebell. Fantastic tool when travelling.


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🧒🏻 HIS & HERS 👧🏻
Got a new toy in red.
Let's see how does it differ from my usual Bullet 🧋


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🤓 FAST EASY DINNER PLATTER FOR TWO 🐣😋
Dinner doesn't have to be hard. Especially not after a looong days work.
Try this 20 minute recipe.
🍗 2 chicken breasts
🍄 Handful of mushrooms with garlic
🧂 Salt pepper
🌿 Basil & thyme for chicken
🔸Season mushrooms with salt pepper and garlic.
🔸Slice chicken and season with salt pepper basil and thyme.
🔸Slap all of them on the tray and into the oven at 230° for 25 minutes.
✅ Just in time for a nice shower.


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