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Well-Being | This week's FitFans session

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FitFans is a Leicester Tigers initiative designed to get supporters of all ages active, even at home. We post new sessions to the Tigers website every week, so take a look and join us!

Staying fit and healthy – mentally and physically – can be tough with the change to lifestyles resulting from the Coronavirus outbreak which is why we are sharing FitFans tips with the Tigers community.

Change up your workouts – Dynamic Variables

If you’ve been taking on our FitFans weekly challenges, you will probably be getting slightly bored of the words “squats” and “press-ups” in your workout routine. 

So, to change things up, we have provided a circuit with variations of exercises to try to help keep you motivated and challenge your body in a way it hasn’t yet.

Not only will this circuit blow you away with its high intensity, the small variation of basic exercises will really test your strength and could be used as a testing/fitness marker for yourself.

After a thorough warm-up, perform the following circuit by completing 20 seconds of the first drill and immediately moving on to the next. Once you have completed all 5 exercises, rest for 40 seconds and repeat twice more.

FitFans exercises
FitFans

Fit Foods –
Chicken Tikka Masala

Ingredients / serves 2:

2 sliced chicken breasts

500g Greek yoghurt

2 teaspoon lemon juice

Masala paste (desired amount)

200ml low fat coconut milk

1 cauliflower

1 tablespoon vegetable/sunflower oil

 

  • Prep the chicken by slicing it and placing in a zip-lock bag with the yoghurt and lemon juice, and leave in the fridge overnight/during the day.
  • Fry the chicken in the oil and add the masala paste and coconut milk gradually on a low heat.
  • Using about 6 florets of the cauliflower per person, gently pulse in a blender for 10 seconds.
  • Serve up the cauliflower as your rice replacement with the chicken masala for your healthy Saturday evening takeaway replacement.

Nutritional stats:

Calories 512 / Protein 19g / Carbs 12g / Fat 12g / Sugar 22g

Challenge Yourself

This week we want you to take up one challenge: House of Pain. But don’t let the title scare you!

Based on the 1998 hit single by House of Pain we want you to Jump Around as much as you can.

Skipping is one of the best fat-burning exercises you can do (there is a reason this one exercise hasn’t left a boxer’s typical workout).

Try to perform 3 sessions of 10 minutes skipping throughout the week to torch calories and build up some leg endurance and quick feet at the same time.

Not bad for a piece of equipment that costs as little as a couple quid.