Got another recipe coming at ya’ll!

It’s colourful, it’s macro-friendly, and the best part is it’s REALLY delicious! 

Beet, Mandarin and Walnut Salad


  • 8oz Raw Beets (Chopped into medium size pieces)
  • 8oz Raw Baby Spinach
  • 2 Cups Mandarin Oranges (Clementine’s can be subbed)
  • 6oz Goat Cheese
  • 12oz Cooked Chicken Breast
  • 8 TBS Walnuts
  • 4 TBS Dried Cranberries


  1. Cut Beets into medium to large size pieces (quartered is a good measure)
  2. Boil Beets For 10 min or until fork tender
  3. While Beets boil, peel and segment mandarins
  4. Remove Beets from heat and allow to cool
  5. Add Spinach to large bowl
  6. Add Beets, Mandarins, Walnuts, and Cranberries
  7. Toss until well mixed
  8. Top with Chicken and Goat Cheese

*4 Servings: 43C | 37P | 15F

*Juice from mandarin and the oil from walnuts acts as a built-in vinaigrette, but feel free to top with dressing of choice


SWEAT 45 – April 19, 2024

3 X Tabata = 12 min DB Push press Air squat  Bent over DB row Step back lunges DB hang clean Cossack squats  Machine intervals 4 x 2:30work/ rest 1

CrossFit Lite – April 19, 2024

20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8

April 19, 2024

20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,


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