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Immune Booster Workout & Immune Boosting Dinner – Done in one!

Instructor: Kristine Chaussard
Level: All Levels

Focus : 
Boost our Immune system with this immune booster workout. How? The foam roller activates the fascia, creating more blood flow to the tissues and therefore more hydration which also facilitates riding of toxins, thereby cleansing. We are combining today’s workout with an immune boosting meal, a tasty spin on an American classic: Coconut Chicken Noodle Soup. I should totally tell you that I actually do NOT like the classic Chicken Noodle soup, at all, BUT THIS! This is a whole other thing. And confession: I have literally made this 3 times recently. I LOVE it. It’s just so nourishing. A great fall soup as well.
Part of staying healthy, and active is fueling our bodies WELL. So this is the 2nd Episode of our: Eat well, train hard series. I know how valuable time is, and how often we run short of it. Knowing that time for ourselves (aka: our workout) and time to make a wholesome meal are often the things which suffer when we are short on time, I want to help us all, myself included, stick to it and get it DONE IN ONE! 😃


  • 12 minute Foam Roller Massage starts out our session today. Followed by…
  • 15 minutes or prepping and light cooking. Next, we hit the mat again for the core of our…
  • 31 minute workout. Then, we run back into the kitchen for a quick check…
  • 4 minute cook check. And finally, we will finish back on the mat for…
  • 5 minutes of challenge, and a 5 minute cool down.

🥦 (NOTE: If you are a veggie, you could TOTALLY make this meal without the chicken! I would have in my veggie only days 😉.)

*Equipment Needed : 

Your Mat and foam roller.

Ingredients Needed :

Have your ingredients RINSED and ready to go. We will chop and cook together. 👨‍🍳 👩‍🍳

1 lb (1/2 kilo) Chicken meat, breast or thighs, whichever you prefer, boneless and skinless (Looking for a great source for organic chicken? Try ButcherBox).

3 garlic cloves, minced

1 finger (2 Tbsp or so) fresh ginger, minced

2 stalks lemongrass, finely diced (just the white parts) – If you cannot find fresh lemongrass, I substituted with a dried mixed spice version (if you want to know what I used, you can go HERE. I LOVE this online spice shop, they have a lot of fun blends!). You can also leave the lemongrass out, I know it is harder to find. Delicious with or without.

1 large bunch fresh basil, roughly chopped (save a few leaves to top soup with at the very end)

1 bunch green onions, diced

1-2 Tbsp. Organic Coconut oil or grass-fed butter

1 finger (2 Tbsp or so) fresh turmeric, minced (you can also substitute with 1 Tbsp. dried turmeric)

Pinch (or more if you want) of cayenne pepper

1 red bell pepper, chopped

1 – 32oz. chicken broth, (I actually picked up this extra delicious Thai broth which I used in this video and which added even more flavor, but I usually make it with chicken broth.)

1 – 13-15oz. Coconut Milk (full fat, try to get one without guar gum or anything else added besides water)

3 small-medium size yams (or sweet potatoes), cubbed or spiraled in place of noodles

1/2 packet noodles of choice (if not spiralizing your sweet potatoes) – I used black bean fusilli noodles from Trader Joe’s!

Pepper for taste and to make bio-available the benefits of the turmeric.

Large soup pot.

The Course of this Class :

As mentioned above, today’s immune boosting workout starts with 12 minutes of foam rolling massage to activate the tissues and the fascia. Next, after 15 minutes in the kitchen, we begin a full body, core strong mat workout for 31 minutes. Plan to move in all planes. We will finish with a standing challenge and then with a cool down. This is a feel-good, total body wise workout.

Why not turn on your favorite Playlist while we cook and get our immune booster workout on. This is the second of our cook and train series. Please let me know how you enjoyed this session as well as share with us how your meal turned out 👇🏼. Feel free to write in requests as well. I will include meals which cater to vegetarians also in other episodes. We’ll mix it up.

Class Level : 

ALL levels.

Goals : 

It isn’t easy to get nourishing meals on the table every night with the busy lives we all lead. And, heading into flu season and with the pandemic in the world today, it’s crucial our immune system is stronger than ever. We can’t let ourselves get run down. We must keep moving AND fuel well. Today will respond to both those needs! In addition to this immune booster, we are building lean muscle tone throughout the entire body, toning and increasing flexibility; improving circulation, breath, and flow.

Other Foam Roller workouts you might like :

Foam Roller Stretch & Strength, Tone & Flow Mat Live Replay, Total Body Roller Pilates Mat with Paola, Live Replay, Foundational CORE Roller for Beginners, Postural Exercises Roll Restore & Reinforce – Part 5, Stretch, Release, Destress.. Warm-up, Cool Down or Chill Out!

Keep active daily with us here