Tag Archives: paleomg

Breakfast frittata recipe & Workout of the day for Weds 14th March

Breakfast Frittata

Those of you who follow Coach Milo on Instagram may have seen his various breakfast frittata’s, usually they are dripping with cheese. This is not quite a Milo special, but feel free to adjust the ingredients to suit your taste.

These breakfast frittata’s are great for those of you who need a quick morning feed. Just make this on a Sunday evening and it will last anywhere from 3-6 days (depending on how big you like you portions)

Ingredients for 4-8 servings
1 Bundle asparagus, diced
200-250g button mushrooms, sliced
1 Red bell pepper, diced
1 Yellow bell pepper, diced
Coconut oil spray
1/2 pound bacon
18 eggs, whisked
1 teaspoon garlic powder
1 teaspoon salt
1/2 teaspoon red pepper flakes
1/4 teaspoon black pepper
*From PaleOMG

Instructions

– Preheat oven to 200 degrees C. Grease a large baking dish.
– Place chopped vegetables on a baking sheet, lightly spray with coconut oil, then place bacon on top of vegetables, covering as many vegetables as possible.
– Place in oven to bake for 30-35 minutes, until bacon is slightly crispy.
– Turn oven down to 170 degrees C.
– Remove bacon from baking sheet and chop into pieces. Place bacon and vegetables in the greased dish.
– In a large bowl, whisk together eggs, garlic powder, salt, red pepper flakes and black pepper until completely combined.
– Pour the egg mixture over the vegetables and bacon and mix to combined.
– Place in oven to bake for 35-40 minutes, until the middle is cooked through and no longer jiggly.


Workout of the Day – CrossFit

Peform @ 70 – 80% effort

For time:
1km Row
10 Muscle-ups
30 Kettlebell swings 32/24kg
50 Box jumps 24/20
30 Kettlebell swings 32/24kg
10 Muscle-ups
1km Row

Workout of the Day – Weightlifting

A) Cleans: 4 x 2 @ 82.5%

B) Front squats: 4 x 2 @ 85%

C) Push Press: 3 x 3@ 80-85%

D) RDL’s: 3 x 8

On Why Green Smoothies are Awesome

Green tea smoothie

I feel like one of the reasons why I’ve avoided getting sick this winter is my new found obsession with green smoothies. They are such a convenient way to load up on vitamins, minerals, enzymes, protein and oxygen.

I follow the below recipe and it makes three big glasses of delish green juice. Which means, I’m using my blender three times a week to get my daily fill.

Ingredients:
2 Cups of Spinach
2 Cups of Cucumber
1 Head of Celery
1/2 inch of Ginger root
1 bunch parsley
Juice of 1 lime
Juice of 1 lemon
1 sliced banana

Directions: Combine all ingredients in a blender. This makes approximately 28-30 ounces, or 3-4 servings.

Some additional recipes to try:
My Green Smoothie
My Top Secret Diet Weapon
Dr. Oz’s Green Juice Recipe


Workout of the day
A: Bench Press – 3 x 3
B: 15 min AMRAP of:
9 Deadlifts 70kg/45kg
12 Push-ups (hand release)
15 Box jumps (24″/20″)