January 8, 2026
Training Technique - Nautilus Push & Pull Workout
Push & Pull Workout
PUSH & PULL NAUTIUS WORKOUT
Check out these push and pull exercises using Nautilus equipment to build a stronger back and chest with 4 simple moves:
1️⃣ Compound Row
2️⃣ Smith Machine Bench Press
3️⃣ Lat Pulldown
4️⃣ Incline Press
These exercises are staples in any gym program, especially if you’re getting back into training and want to focus on effective compound movements.
✅ Boost strength
✅ Improve lifting performance
✅ Enhance coordination & mind–muscle connection
Ingredients 2 tsp lime rind, finely grated 1 tbsp no-added-salt tomato paste 1 tsp smoked paprika 1/2 tsp dried chilli flakes 1 garlic clove, crushed 60ml (1/4 cu p) fresh lime juice 2 (200g eac h) chicken breast fill e ts, halved horizontally 2 bunches asparagus, trimmed, sliced 150g (1 cup) frozen baby green peas 150g sugar snap peas, trimmed, sliced 2 tsp olive oil 1 tsp maple syrup 1/2 cup fresh mint leaves, chopped 155g (3/4 cup) tri-coloured quinoa, cooked 1 tbsp sunflower-seed kernels, toasted, to serve Instructions Step 1 Combine rind, tomato paste, paprika, chilli, garlic and 2 tbs lime juice in a glass or ceramic dish. Add chicken. Turn to coat. Cover. Place in the fridge for at least 30 minutes to marinate. Step 2 Place asparagus, peas and sugar snaps in a steamer set over a saucepan of simmering water. Cover. Steam for 2 minutes or until just tender. Refresh under cold running water. Drain. Place in a large bowl. Step 3 Preheat a chargrill pan or barbecue flat plate over medium-high heat. Spray with oil. Drain chicken. Grill for 2-3 minutes each side or until cooked through. Thinly slice. Step 4 Combine the oil, maple syrup and remaining lime juice in a bowl. Add the chicken, mint and quinoa to the greens. Add the dressing. Toss to combine. Season. Sprinkle with sunflower seeds. Nutrition and Cooking Times Prep time: 50 minutes | Cook time: 20 minutes | Serves: 4 Nutrient Value: Calories: 273cal | Protein: 30.5g | Fat: 6.1g | Carbohydrates: 25.9g - Sugars 8.2g
In this bulletin we discuss updated information on the Ketogenic Diet. . .
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g