5 Star nutrition

Health at Home

March 23, 2020

At-Home Workouts

Want to stay fit but not able to hit the gym? Here's a week's worth of workouts to keep you moving. All you need is a single dumbbell or kettlebell and some motivation to get going. We've included some bodyweight cardio HITT sessions too.

On days 1, 3, and 5 you will be doing split body part strength workouts. For these at-home strength workouts, you'll need a single dumbbell or kettlebell. You'll do 3 circuits with 3 exercises. Do each exercise per circuit consecutively, resting only once you’ve completed a complete round of the circuit. Do 4 rounds total of each circuit. Try to only rest about a minute between rounds.

For the Cardio routines on days 2 and 4 there's no equipment needed. For Day 2 there are a total of 9 exercises, you will do each exercise consecutively for 30 secs and rest at the end for 1 minute. Repeat for 4 rounds. On Day 4 you can do this routine at a track or in your neighborhood. You'll do a set of bodyweight exercises followed by a 100-meter run, and at the end of the workout, you'll complete it with a mile run. Do it for time and challenge yourself next time to break it.

Make sure you share your results with us in the 5 Star Facebook Group!

Simple (and healthy) Meals you can make at home:

Cooking at home is no simple task. There’s the struggle of finding the right tools needed to cook, which never seem to be where you left them. Then once you find that coveted mixing bowl or spatula you realize you’re missing a few of the key ingredients. Tack on trying to make a somewhat healthy meal and that fun afternoon of cooking suddenly turns into a full blown kitchen nightmare. Luckily we have taken some of the work out of your home cooking endeavor and gathered a list of healthy recipes with ingredients that are probably nestled away in your fridge or pantry. Here are a few simple meals that you can make at home that are delicious (and nutritious).

BREAKFAST: Spinach-mushroom scrambled eggs w/ side of oatmeal
3 large eggs
1/8 teaspoon salt
1/8 teaspoon pepper
1 teaspoon Olive oil
1/2 cup sliced mushrooms
1/2 cup baby spinach, chopped
½ cup of oatmeal

1. In a bowl, whisk eggs, salt, and pepper until blended. In a small nonstick skillet, heat oil over medium-high heat. Add mushrooms; cook and stir 3-4 minutes or until tender. Add spinach; cook and stir until wilted. Reduce heat to medium.
Add eggs; cook until eggs are thickened.
3. Mix ½ cup of oatmeal with 1 cup of hot water or milk and serve with eggs.

LUNCH: Low-Fat Chicken Quesadilla
8 oz chicken breast, cut into 1-inch pieces
⅓ cup, shredded low-fat cheddar cheese
1 cup lettuce shredded
⅓ cup salsa
1 tbsp reduced-fat sour cream
2 whole wheat soft tortillas

1. Combine chicken, salsa and lettuce.
2. Spread the sour cream on one tortilla, then top with chicken.

3. Sprinkle with cheddar and top with 2nd tortilla.
4. In a large non stick skillet, over low heat, cook the quesadilla until light brown, usually about 3 minutes each side.

Original recipe found here: bodybuilding.com/recipes/chicken-quesadillas

SNACK: Protein Rice Krispies Treats
Coconut oil
4 cups brown rice crisps (or classic Rice Krispies)
½ cup all-natural peanut butter (or other nut butter), partially melted
½ cup brown rice syrup
3 scoops NutraOne Vanilla Ice Cream protein powder
1 teaspoon vanilla

1. Grease a 9-inch by 9-inch pan with coconut oil or line it with parchment paper. Set aside.
2. In a medium bowl, mix together melted peanut butter, brown rice syrup, protein powder and vanilla until it forms a dough consistency.

3. Add brown rice crisps to the peanut butter mixture. Use your hands to gently fold the rice crisps into the mixture. Then, pour mixture into the pan.
4. Spread mixture out evenly and press into pan so the bars are compact.
5. Place into freezer for at least 30 minutes
6. Before serving or storing, use a sharp knife to cut your treats into squares.

DINNER: Buffalo Chicken Pasta Salad
¼ cup cooked pasta
1 chicken breast (shredded)
1/2 stalk celery
1/3 cup cherry tomatoes
1/3 yellow pepper
2 tbsp. low-fat ranch dressing
Buffalo sauce to taste

1. Chop celery, tomatoes and pepper into small pieces. Place into a large mixing bowl with the cooked pasta.
2. Pour in buffalo sauce and toss it through the pasta salad. Divide amongst 3 meal-prep containers and drizzle a little ranch dressing over each, and serve with your favourite side salad.

Books, Movies & Podcasts

Tired of scrolling through the same list of movies, books and podcasts? Explore a list of books, movies, and podcasts that have been handpicked by the 5 Star team that are sure to keep you entertained (and motivated).