Summer Strength Challenge: Week 6

It’s Week 6 of the Summer Strength Challenge!

CONGRATULATIONS! You’ve made it to Week 6! Time to put all your hard work together into circuits. In just 10 minutes a day you will really see and celebrate the progress your body has made throughout this six-week challenge.

Now is a great time to go back through your log book and see how far you’ve come. Were the air squats a struggle the first week? What can your body do now in week 6? We are so proud of the work you have put in.

Let’s Get Started!*

Week 6

Fitness & Core | Circuit

5 Exercises. 10 reps per exercise. 10 minutes as many rounds as possible.

Squat | Deadlift | Up Down | Sit Up | Push Up

Simple Tips

• Try to find a level of each exercise that allows you to work at 75% of your capacity. This might mean a lower weight or easier level of each exercise but will allow you to keep moving the entire 10 minutes.
• Move from exercise to exercise with as little transition as possible. Leave your water break for after you are done.
• Try to keep a steady pace throughout. Start slower for the first 1-2 rounds.

Nutrition | Chicken, Sweet Potato & Black Bean Mexican Skillet

This simple one pan meal can be quickly pulled together and is an excellent meal for lunch the following day. This meal is balanced with protein, healthy carbohydrates and good fat. To minimize your work in the kitchen, replace your spices with low salt taco seasoning and par-cook your sweet potato in advance.

2 teaspoons olive oil
1-pound boneless skinless chicken breasts cut into bite sized pieces
½ cup diced yellow onion
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon kosher salt
½ teaspoon granulated garlic
½ teaspoon ground black pepper
1 medium sweet potato, peeled, par-cooked and diced (see instructions on par-cooking)
15 ounces canned black beans rinsed and drained
4 ounces diced green chilies (canned)
1/3 cup salsa or red enchilada sauce
½ cup shredded cheddar or Mexican cheese
½ lime, juiced
1 tablespoon chopped cilantro (optional)

1. Peel the sweet potato, cut in half lengthwise and place in a shallow microwave safe dish or bowl cut side down. Pour a 1/4 cup of water in the dish, cover the dish with a piece of plastic wrap and poke a couple of holes in the top of the plastic to allow the steam to escape. Microwave for 3-5 minutes depending on the size or until the sweet potato is tender, but not fully cooked.
2. Heat the olive oil in a large (10-12 inch) cast iron or non-stick skillet over medium-high heat.
3. Combine all of the spice in a small bowl.
4. When the skillet is hot, add in the chicken and spread into an even layer, then sprinkle with half of the spice blend.
5. Sauté the chicken for approximately 3 minutes then add in the onion.
6. Continue to cook for several more minutes or until the onion has softened and the chicken is cooked through.
7. Lower the heat to medium and add in the remaining spice blend, sweet potato, black beans, green chilies and salsa or enchilada sauce.
8. Stir together and cook until the mixture is heated through, approximately 2-3 minutes. Continue to cook on low for 3-5 more minutes until the extra liquid is absorbed to your preference.
9. Squeeze the lime juice over everything then top with the shredded cheese
10. Cover with a lid or lay a piece of foil on top of the skillet until the cheese has melted.
11. Garnish with cilantro and serve.

4 Servings

Calories: 300
Fat: 12 g
Carbohydrate: 22g
Fiber: 4 g
Protein: 28 g

RECOVERY | Tabata Bottom-of-the-Squat Hold

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds.

Simple tips

• Squat near something sturdy you can hold on to for balance.
• Press your knees out so your pelvis can drop down.
• Keep the weight in the heels.
• Keep your core relaxed. This is a stretch so let gravity help you.
• It is normal to feel a burning and stretching sensation. This will improve as you continue to practice this movement.

Go get it this week!

If you have questions along the way simply comment on a Facebook or Instagram post about the challenge, or reach out to Sami and Jerry through the links below the video.

If you’re a colorectal cancer survivor in the Kansas City area and interested in participating in a Cancer Wellness for Life class, you can connect through the WeBuild4Life website.

CANCER WELLNESS FOR LIFE WE BUILD 4 LIFE GET YOUR REAR IN GEAR - KANSAS CITY Summer Strength Challenge

 

*As with any exercise program, talk to your doctor before starting.