What are you drinking?
One of my favourite morning routines is to start with a good cup of Matcha tea.
Keeps me hydrated and its got tons of anti-oxidants.
An excellent cup of tea goes a long way!
Monday, 3 November 2014
Skirt Steak Wrap
Healthy Meals
Ingredients
1. c. 500 grams of local, organic Skirt steak (serves two).
2. Wholewheat pitta wrap (toasted)
3. Fresh salad of choice
How to?
1. Chop the pepper & tomatoes into thin slices & grill in the oven for 4-6minutes. (Add some onion & garlic to the mix if you like the taste.)
2. Lay the skirt steak on a hot barbecue and cook for 2 minutes on each side for a medium-rare steak. Add another minute for a medium to well-done steak.
(If you’re using a griddle pan, set it over a medium to high heat until smoking hot and cook the steaks for 2min each side).
1. Chop the pepper & tomatoes into thin slices & grill in the oven for 4-6minutes. (Add some onion & garlic to the mix if you like the taste.)
2. Lay the skirt steak on a hot barbecue and cook for 2 minutes on each side for a medium-rare steak. Add another minute for a medium to well-done steak.
(If you’re using a griddle pan, set it over a medium to high heat until smoking hot and cook the steaks for 2min each side).
Tomato Sauce
Ingredients:
1. One onion
2. One garlic clove
3. Fresh/dried Chilli, mixed herbs.
4. One chopped tomato can (check the salt content of the jar – some brands are lower sodium)
5. Salt & pepper
6. One jar of kidney beans (check salt content again)
7. Udon’s Choice
Ingredients:
1. One onion
2. One garlic clove
3. Fresh/dried Chilli, mixed herbs.
4. One chopped tomato can (check the salt content of the jar – some brands are lower sodium)
5. Salt & pepper
6. One jar of kidney beans (check salt content again)
7. Udon’s Choice
How to?
1. Saute the onion until soft
2. Add some garlic
3. Add the spices + salt & peppar
4. Add tomatoes
5. Add the Kidney beans
6.Turn off the heat & finally add some Udo’s choice
1. Saute the onion until soft
2. Add some garlic
3. Add the spices + salt & peppar
4. Add tomatoes
5. Add the Kidney beans
6.Turn off the heat & finally add some Udo’s choice
Saturday, 1 November 2014
My 5 Reasons to Press Up
PRESS UP
not dress up
1) MORE CORE:
When powering out a push up, you’d ideally ensure that
your spine is in a totally neutral and position and that the abs are tightly
engaged throughout the movement. You’ll also want to avoid letting your back
collapse as this would place undue stress on the lumbar region (which would
become hyper extended). This is where you’ll need a strong core, and that
musculature around your midsection will help to maintain a correct spine
position to carry out the rest of the motion correctly. It’s a high plank
position with added chest engagement, so as a basic foundation of the exercise,
your abs should absolutely feel the burn in tandem with your arms and chest!
2) SHOULDER THE BURDEN:
Repeated practice of the press up will develop the scapular and rotator-cuff muscles, to help stabilise your shoulders. If you choose to pursue the bench press instead of press ups, that’s ok but you aren’t forced to use those muscles anywhere near as much, thus the compounding benefits of the exercise are lost!
Repeated practice of the press up will develop the scapular and rotator-cuff muscles, to help stabilise your shoulders. If you choose to pursue the bench press instead of press ups, that’s ok but you aren’t forced to use those muscles anywhere near as much, thus the compounding benefits of the exercise are lost!
3) LEG UP:
Maintaining what is effectively an active, very
dynamic plank engages all sorts of unexpected muscles. A proper session of
press ups, executed on tiptoes and with straight and engaged legs, requires the
engagement and constant activation of the quads. It’s not one you feel
immediately but after a while, it’s one of the more prominent lactic burns that
suddenly takes over!
4) ARM FULL:
With the pivot point being your elbow joint, something’s got to get that body back up to the starting ‘high plank’ position… Cue the upper arm, or more specifically, the triceps brachii and the brachialis, which work antagonistically like a little team to control your trunk’s horizontal pitch. Both anterior and posterior deltoids do their fair share of the stabilisation at either end of the motion, and even the forearm gets in on the action at the nadir of the press up (this is especially the case in the narrow-grip variant). Warning: slender arms are an unavoidable consequence.
With the pivot point being your elbow joint, something’s got to get that body back up to the starting ‘high plank’ position… Cue the upper arm, or more specifically, the triceps brachii and the brachialis, which work antagonistically like a little team to control your trunk’s horizontal pitch. Both anterior and posterior deltoids do their fair share of the stabilisation at either end of the motion, and even the forearm gets in on the action at the nadir of the press up (this is especially the case in the narrow-grip variant). Warning: slender arms are an unavoidable consequence.
5) THE TREASURE ‘CHEST':
This is the main attraction. Many women I know often think it’s not for them, that it’s purely a ‘guy’ exercise: I couldn’t disagree more. We ALL need a strongly conditioned chest to help lift or push anything heavier than a sack of sweet potatoes. It’s also one of those ‘just in case’ muscle groups that you might need to spring into action, with serious power, at a critical moment; just letting the sternal and clavicular (the two constituents of your ‘pecs’) shrivel up is simply no way to go. The humble press up can rehabilitate those neglected little fellows, and develop a strong muscular ‘armor mesh’ across the breadth of the chest, from hitting the outer-pec at the base of the motion, to the inner pec at the top.
This is the main attraction. Many women I know often think it’s not for them, that it’s purely a ‘guy’ exercise: I couldn’t disagree more. We ALL need a strongly conditioned chest to help lift or push anything heavier than a sack of sweet potatoes. It’s also one of those ‘just in case’ muscle groups that you might need to spring into action, with serious power, at a critical moment; just letting the sternal and clavicular (the two constituents of your ‘pecs’) shrivel up is simply no way to go. The humble press up can rehabilitate those neglected little fellows, and develop a strong muscular ‘armor mesh’ across the breadth of the chest, from hitting the outer-pec at the base of the motion, to the inner pec at the top.
HOW TO EXECUTE THE CLASSIC
PRESS UP IN 4 STEPS:
1. Lie on the floor face down and place your hands about a shoulder-width apart while pressing your torso up at arm’s length, on tiptoes.
2. Next, lower yourself downward until your chest almost touches the floor; inhale as you descend.
3. Now, press your upper body back up to the starting position while squeezing your chest, and exhale as you do so.
4. After a brief pause at the top-most contracted position, you can begin to lower yourself downward again for as many repetitions as needed until you reach utterly fatigued failure!
1. Lie on the floor face down and place your hands about a shoulder-width apart while pressing your torso up at arm’s length, on tiptoes.
2. Next, lower yourself downward until your chest almost touches the floor; inhale as you descend.
3. Now, press your upper body back up to the starting position while squeezing your chest, and exhale as you do so.
4. After a brief pause at the top-most contracted position, you can begin to lower yourself downward again for as many repetitions as needed until you reach utterly fatigued failure!
Subscribe to:
Posts (Atom)