20 DAYS OF WINTER CHALLENGE DETAILS

- Aim to complete 15 sessions in 20 days*
- 3 challenges to be completed throughout the 20 days
- 1 new weekly recipe to cook and enjoy per week
- 20 days alcohol free or for the non-drinkers skipping coffee/soft drink
- Check in with one of the Linked trainers for extra motivation and accountability
- We will also be conveniently organising a Linked client catch up at the end of the challenge
on the 31st July 3pm onwards. Location TBC.

*If something comes up (we know everyone has work and family commitments) and you can’t get your full 5 sessions at the studio, you can do an online workout/run/walk to make up for any sessions you can’t get to (simply message Jack with the details what you have done).

THIS WEEK’S CHALLENGE

Complete 10 sets of the Royal avenue stairs walk, run or crawl.
Can be completed over multiple days if needed :)
*If you are unable to use the stairs due to injury we have a great alternative to be completed in the studio.

THIS WEEK’S RECIPE

QUINOA & EGGPLANT SATAY BOWL
Add grilled chicken or fish if desired.
Serves 4

Satay sauce
1 shallot, diced
1 clove garlic, crushed
1 teaspoon ginger, grated
1 small red chilli, diced
1 teaspoon fresh turmeric, grated (or 1/2 teaspoon ground)
¼ cup peanut butter (I use smooth and dark roasted)
½ cup carton coconut milk
1 teaspoon rice wine vinegar
1 teaspoon tamari
1 tablespoon maple syrup

Directions
Preheat the oven to 180’C. Place the pumpkin and eggplant on a baking tray, drizzle with some extra virgin olive oil and season. Bake for 30-40 minutes or until tender. In the final 20 minutes, add the broccolini and in the final 10 minutes add the bok choy (drizzled in extra virgin olive oil).

Meanwhile, place the quinoa in a saucepan with 2 and 2/3 cups of water. Bring to a boil and then cover and turn the heat to low until the water has been absorbed, remove from the heat and set aside.

To make the satay sauce, heat a small saucepan on low-medium heat with ½ teaspoon coconut (or extra virgin olive oil) and add the shallot for 2-3 minutes. Then add the garlic, ginger, chilli and turmeric for 1 minute. Take off the heat and stir in the peanut butter. Add the coconut milk, rice wine vinegar, tamari and maple syrup and then place on low heat and stir until it thickens.

Stir the spring onion and coriander/mint through the quinoa. Divide between bowls and then also divide the veggies before spooning over the satay sauce. Top with peanuts/sesame seeds and chilli.

THIS WEEK’S CHECKLIST

• Have you completed five sessions?

• Have you completed this week’s challenge?

• Have you cooked this week’s recipe?

• Have you stuck to no alcohol (or soft drink/coffee)?

• If you want extra support check in with one of your trainers!

NUTRITION
If you’re after some more healthy recipes to support you during the challenge, visit our recipe page here. Here’s some snack ideas if you need some inspo!
Remember this challenge involves 20 days alcohol free or for the non-drinkers skipping coffee/soft drink!