Its the big Super Bowl Sunday this week with the Chiefs and The 49ers getting at it in the 58th Super Bowl.

In honour of this Years Super Bowl Rach and I have come up with a plan for you to enjoy the BIG Game without destroying all your hard earned work in the gym.

We got a Pre Super Bowl Sunday Workout, halftime calorie burner, Super Bowl Fitness Game and Super Bowl Snacks and Meal that will have you enjoying the big game and getting shape all at the same time!

So we want to get your metabolism fired up before the big game so it’s ready to use those snacks you’ll be eating for recovery and not for fat gain. I’ve written this workout to boost your metabolism, break down muscle and make you sweat.

30 min EMOM
(Every minute on the minute)
Minute 1- 15 Jump Squats
Minute 2- 15 Pushups
Minute 3- 30 Reverse Lunges
Minute 4- 15 Burpees
Minute 5- 30 second Plank

At Half time its a great time to get moving again and whether or not you’re a fan of Usher, you can use the music as your halftime workout sound track. Any light pair of dumbbells will do the trick

3 minutes ON 1.5 Minutes REST x 4 rounds
12 DB Thrusters
24 DB Renegade Rows
12 Double DB Snatch

If you want to have some fun during the game instead of betting we can play a little fitness game and keep you moving all game long.


– Every time one of the broadcasters mentions Taylor Swift do 10 Squats
– Every time The Chiefs get a TD 10 Burpees
– Every time the 49ers get a TD 10 Pushups
– Every time there is a Field Goal 10 Lunges

It wouldn’t be a Super Bowl Party without some Buffalo Chicken wings! Instead of going deep frying them we use the air fryer  to get that crispy finish with a high protein Buffalo sauce! Lets go!!

Healthy Buffalo Chicken Wings

These healthy air fryer buffalo wings are incredibly crispy and so easy to make. This recipe is only four ingredients!


For the Chicken Wings:

  • 2-3 lbs. of chicken wingettes, (see note 1)
  • 2 Tbsp. olive oil
  • 1/4 tsp. salt

For the Buffalo Sauce:

  • 1/2 cup buffalo sauce
  • 2 Tbsp. plain Greek yogurt


1. Pre-heat Air Fryer: Make sure the air fryer is preheated at 390°F for at least 3 minutes prior to cooking the wings. This ensures maximum crispiness! 

2. Prep Wings: Lay the wings out on paper towels and pat them dry. The drier the wings, the crispier they’ll be! Put the wings in a medium bowl. Sprinkle the salt over the wings and add the olive oil. Using your hands, toss the wings until they’re coated with the olive oil.

3. Air Fry: Air fry the wings at 390°F for 24-26 minutes flipping the wings halfway through.
4. Make Sauce: While the wings are cooking, in a small bowl whisk together the buffalo sauce and plain Greek yogurt.

5. Toss is Sauce: Once the wings are done cooking, put them in a medium bowl (see note 2) and toss them in the sauce until coated. 


These lettuce wraps will pack a protein punch with some serious asian flavour without much extra carbs or fat!

Fiery Pork Lettuce Wraps


  • 2 tbsp. gochujang
  • 1 tbsp. reduced-sodium soy sauce
  • 1 tbsp. fresh lime juice
  • 1/2 tbsp. packed brown sugar
  • 1 tsp. toasted sesame oil
  • 1 tbsp. olive oil
  • Kosher salt and pepper
  • 1 1-pound pork tenderloin, trimmed
  • Gem or baby romaine lettuce leaves
  • Cooked rice; sliced radishes, cucumber, scallions and chiles; and fresh cilantro and mint leaves, for serving


 Step 1.Heat oven to 400°F. In small bowl, combine gochujang, soy sauce, lime juice, sugar, and sesame oil. 

Step 2. Heat oil in large oven-safe skillet on medium-high. Season pork with 1/2 teaspoon each salt and pepper and cook, turning occasionally, until browned on all sides, 6 to 8 minutes.

Step 3. Set aside half of gochujang mixture. Brush pork with remaining gochujang mixture and roast until internal temp reaches 145°F, 12 to 15 minutes.

Step 4. Transfer pork to cutting board. Using clean pastry brush, brush with remaining gochujang mixture and let rest 5 minutes before slicing. Serve with lettuce, rice, radishes, cucumber, scallions, chiles, cilantro, and mint.



There ain’t nothing like a slow cooked chili in the winter on Game day! This one won’t break the calorie bank either! Bon Appetite!


  • 2 pounds ground extra lean ground beef
  • 1 medium onion, chopped
  • 3 to 4 garlic cloves, minced
  • 2 (15-ounce) cans pinto beans, rinsed and drained
  • 3 (8-ounce) cans tomato sauce
  • 1 (14 1/2-ounce) can beef broth
  • 1 (6-ounce) can tomato paste
  • 1 (4.5-ounce) can chopped green chiles
  • 2 tablespoons chili powder
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons ground cumin
  • 1 to 2 teaspoons ground red pepper
  • 1 teaspoon paprika
  • 1 teaspoon hot sauce
  • Garnish: pickled jalapeño pepper slices


Step 1

Cook first 3 ingredients in a Dutch oven over medium heat, stirring until meat crumbles and is no longer pink. Drain well.Step 2

Combine meat mixture, beans, and next 10 ingredients in Dutch oven; bring to a boil. Reduce heat, and simmer 3 hours or until thickened. Garnish, if desired.

Have an awesome Super Bowl Weekend!

Coach Dan