July 15, 2022

Workout In Winter – STRENGTHEN – Week 3

Congratulations! You’re officially at the half way point of the STRENGTHEN Challenge with Danny. How do you feel?

We’re smack bang in the middle of winter right now, so it’s not unusual for our motivation to take a hit. However, here are some ideas on things you can do if you’re feeling your motivation to move dwindling:

  • remember your WHY
  • tee up a time to workout with a buddy
  • change up your workout location
  • treat yourself to some new active wear
  • check in with the Facebook Community

Remember that you’ve got this and 9 times out of 10, starting is always the hardest part!

With that said, lets see what’s in store for week 3:

MONDAY: Whole Body HIIT Challenger

This is probably one of the most challenging HIIT workouts on the app! Join Laura and get ready to work that entire body. 2 x 10 minute rounds, 50 seconds on, 10 seconds off. Get ready to smash out burpees, squats, planks, mountain climbers, push ups and lunges! You’ve got this!


  • Dumbbell; and
  • Skipping Rope.

Don’t have access to equipment? Remember to check out our at-home alternatives here. We’ve also saved a bank of equipment-free HIIT & strength classes on the homepage of your app, so you can sub in one of these classes if you’d prefer!

WEDNESDAY: Arm and Ab Blitz

Join Laura as we work those arms and abs! This strength session will see you working through 2 rounds. Round 1 includes push ups, floor presses, tricep dips and lateral raises, burning up those arms! Round 2 you’ll say hello to those abs with leg raises, reverse crunches, planks, toe touches and mountain climbers.


  • Dumbbells; and
  • Box.
FRIDAY: Ultimate Lower Body Blast

Join Steph for this strength session that will PUSH you to your challenge zone. With 45 seconds of work, 15 of rest, you’ll complete 2 rounds for the ultimate lower body session. This one includes squat presses, box jumps, Bulgarian split squats and kettlebell swings. This is sure to get that lower body burning!


  • Box;
  • Kettlebell; and 
  • Dumbbells. 

Not only is meal prep going to save you time, but it’s also going to save you money! It’s a huge win-win scenario especially now with the cost of living on the rise. Regardless of whether you opt to meal prep breakfast, lunch and or dinner, you should be proud of yourself for prioritising your health!

This week we’ve compiled some of our most affordable KIC recipes that you can meal prep:


Berry French Toast Casserole
Prep this on a Sunday and simply reheat and enjoy throughout your week. We also love adding a dollop of yoghurt and a drizzle of maple syrup or honey when serving.


Chilli Tuna Fritters
Flavour packed fritters which are perfect to make and pack for lunch! When meal prepping we recommend doubling the recipe for this one to make 4 serves.

Pesto and Quinoa Bowl with Boiled Egg
This is a 5 ingredient recipe! We love prepping this and then popping the olive oil into a little dressing container to drizzle on right before we serve. Again for meal prep purposes, we recommend doubling the recipe to make 4 serves


Fried Rice
With this simple and nutritious recipe, you can enjoy this fried rice all throughout the week – there’s no need to wait for takeaway Fridays! Our tip is to purchase a bag of mixed frozen carrots, peas and corn to use (using frozen veg is a simple money saving hack).

Potato and Green Pea Curry
This easy vegan curry is here to ensure this week’s dinners are hearty and satisfying.

The Importance of Iron

Iron is a key dietary mineral that helps us to transport oxygen around our body. When we don’t have enough iron, our body can become tired and short of breath. People who menstruate are often at a higher risk of being low in iron – this is because when you bleed on your period, the blood that is shed contains iron.

Knowing this, it becomes important for you to especially to consume iron rich foods to help maintain and boost iron levels. Iron rich foods include red meat, chicken, fish, eggs, dried beans, fortified grains, dark leafy green vegetables and peas.

It’s also recommended that you consume vitamin C rich foods, as they help to support iron absorption. So be sure to enjoy lots of citrus, broccoli and tomatoes.

If you’re worried about your iron levels or are finding yourself unusually fatigued, please ensure that you consult with your doctor.

The KIC app is full of recipes to help support your iron intake. Here are our faves:

  • Sumac Lamb with Quinoa Tabouli
  • Steak with Mint Peas
  • Spinach and Feta Muffins
  • Meatball and Mozarella Tray Bake
  • Halloumi, Roast Pumpkin and Spinach Frittata
  • Creamy Chicken Pasta
  • Cheeseburger Sausage Rolls
Berry French Toast Casserole
Chilli Tuna Fritters
Pesto and Quinoa Bowl with Boiled Egg
Fried Rice
Potato and Green Pea Curry

Remember to check in and share all the highs and lows with the KIC Facebook Community, the ultimate destination for support, inspo, and KIC love.

Bring on week 3 of the STRENGTHEN challenge!