HEALTHY RECIPE: SPICY LEMON GARLIC BAKED TILAPIA
EXERCISE ESSENTIALS
RESISTED LATERAL STEPPING
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Wrap a resistance band just above both ankles. Stand with both legs hip-width apart so that there is tension on the band. Keeping your chest upright, back straight, and knees slightly bent, take a large step with one foot away from the opposite foot. Follow through by stepping in the same direction with the second foot, back into the original stance. Repeat this same maneuver into the opposite direction. Keep moving back and forth to the right and left in this manner until you have repeated the exercise at least 10 times. Exercises copyright of
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• 1/2 tsp Red Chilli Powder • Salt to taste • 1/2 tsp Black pepper • 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped 5. Arrange lemon slices in between the fillets. 6. Pre-heat the oven to 180 degrees C (350 Degrees F). 7. Bake the fish for 15-20 minutes. 8. Garnish with fresh parsley. 9. Serve hot.
INGREDIENTS: • 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced
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Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times. FRONT PLANK FOREARMS & FEET
DIRECTIONS: 1. Wash the tilapia fillets and pat them dry. 2. Arrange the fillets in a baking tray. 3. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. 4. Pour this mixture over the tilapia.
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