At the moment i’m without a ‘base’ gym and because of this i’m not able to train the way I want to. My workouts have been confined to the equipment available to me on the fire stations I work at, whether it’s my base station or a detatched station. Luckily, my base station is equipped with a bench press & recently a decent amount of olympic plates. So i was able to get in a short, yet intense workout, although i’ll be honest in saying that I didn’t really feel on it & was maybe a little fatigued from hitting shoulders hard the day before.
The session was as follows;
Flat Bench Press 5 sets, 3 x 6 reps & then 2 x 12
Incline Smith Machine Press, 2 x 6 & then 2 x 12
Flat Dumbbell Flyes 3 x 10
Flat Smith Machine Press 2 x 25, Supersetted with 2 x 50 press ups.
Post workout I had my Moroccan Chicken & Cous-Cous soup or to give it its proper name, ‘Shurba Suksu’. This is a nicely spiced, flavoursome soup, full of protein, some complex carbs & very low fat.
The recipe is as follows;
1 x Can of Chopped Tomatoes (420g)
1 x Onion, grated
2 Cloves Garlic, minced
1 tspn Ground Cumin
1 tspn Cayenne Pepper
1 tspn Turmeric
1 tspn Paprika
1 tspn Organic Sea Salt
1 tspn Freshly Cracked Black Pepper Corns
8 cups/ 2 litres Water
3/4 cup/175g Cous-Cous
3 tbsp Fresh Mint leaves, chopped
2 tbsp Chopped Parsley
2 tbsp Chopped Coriander
Juice of 1/2 Lime
*Place the chicken pieces in a large saucepan together with the tomatoes, onion, ground spices, garlic and salt & pepper.
*Add 3 cups/720ml of water to the pan & bring to the boil.
*Reduce the heat, cover and simmer gently for 45-50 minutes.
*The chicken should be nice and tender.
*Add the remaining 5 cups/1 1/2 litres of water and bring back to a gentle simmer.
*Add the couscous, ensuring it is evenly distributed
*Add the chopped mint leaves, coriander & parsley.
*Simmer gently for a further 15 minutes, stirring occasionally.
*Add the lime juice and any further seasoning.
I have replaced the couscous with both bulgar wheat & quinoa in the past and both have a produced a really tasty alternative!
You can also add some extra veg to the soup, such as chopped pepper, courgette and leek, as well as beans or lentils! Experiment & post your efforts on the TotalBodySculpture Facebook Wall!!