5 Star nutrition

Health at Home

March 30, 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: Avocado Toast w/egg
Ingredients:
1 slice whole grain bread, toasted (1.5 oz)
1 oz mashed (about 1/4 small avocado)
1/2 tsp Olive oil
1 large egg
Salt and pepper to taste

Directions:
1. Mash the avocado in a small bowl and season with salt and pepper.
2. Heat a small nonstick skillet over low heat, pour in olive oil and gently crack the egg into the skillet. Cook to your liking.
3. Spread mashed avocado over toast, top with egg, salt and pepper.

Original recipe found here: tasteofhome.com/recipes/spinach-mushroom-scrambled-eggs

LUNCH: Mason Jar Taco Salad
Ingredients:
2 tbsp olive oil
1 lb. ground turkey
1 tbsp. Taco Seasoning
1 15-oz. can black beans, rinsed and warmed
2 cups frozen corn, thawed and warmed
1 head romaine, chopped
1 c. shredded pepper Jack cheese
1 c. diced tomatoes
Salt and pepper to taste

Directions:
1. In a large skillet, heat oil over medium-high heat. Add turkey and season with salt, pepper and taco seasoning. Cook until golden (about 8 to 10 minutes). Set aside and let cool.
2. Across six mason jars, layer turkey, black beans, corn, romaine, cheese, and tomatoes.

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

SNACK: Creamy Strawberry Pineapple BCAA Slush
Ingredients:
1 scoop NutraOne: Strawberry pineapple AminoOne
1/2 cup unsweetened coconut milk
1/2 tsp. vanilla extract
1 Cup of ice

Directions:
1. Place ingredients in a blender, pour and enjoy.

Original recipe found here: dailyburn.com/life/recipes/protein-rice-krispies-treats-recipe/

DINNER: Grilled Chicken Kabobs
Ingredients:
1 lb boneless skinless chicken breasts cut into 1 inch pieces
1/4 cup olive oil
1/3 cup soy sauce
1/4 cup honey
1 teaspoon minced garlic
1 red bell pepper cut into 1 inch pieces
1 yellow bell pepper cut into 1 inch pieces
2 small zucchini cut into 1 inch slices
1 red onion cut into 1 inch pieces
1 tablespoon chopped parsley
salt and pepper to taste

Directions:
1. Place the olive oil, soy sauce, honey, garlic and salt and pepper and stir in a large bowl.
2. Add the chicken, bell peppers, zucchini and red onion to the bowl. Toss to coat in the marinade.
3. Cover and refrigerate for at least 1 hour, or up to 8 hours.
4. Soak wooden skewers in cold water for at least 30 minutes. Preheat the grill or grill pan to medium high heat.
5. Place the chicken and vegetables onto the skewers.
6. Cook for 5-7 minutes on each side or until chicken is cooked through.
7. Top with parsley and serve.

Original recipe found here: myprotein.com/thezone/recipe/buffalo-chicken-3-day-chicken-meal-prep/

Books, Movies & Workout Music

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

Movies