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SOULTRAINER | EXERCISE & RECIPIES

Exercise

It's been a while but "I'M BACK"
So this fortnight to kick start the Easter Holiday's I thought I would talk to you about your legs, which for the sake of the festive season, I am going to entitle this little artical....

"Hopping Mad".

The legs are a majour part of the body and making them a bigger part of your routines can benifit all. The lower part of your body, is the home to some of the biggest muscles in your body adn include your glutes, hamstrings, quads, calves each of which consist of "grou" of muscles. While we all train in some way for asthetic reasons, I can provide you with several reasons to train your legs, but today, I am going to tell you of .

1: It can make you a better athlete.
If one of your goals is running i.e. to imporrve speed for football practice, if your a tennis player or just enjoy running in your own time, with well developped lower body muscles, this will allow you to exert a maximum amount of fource in a minimal amount of time.

2: This can reduce your risk of injury
Strength to the lower body can also be the diffirence between injury and staying on top of the fitness game. With finctional exercises such as squats and lunges, promote security and stability to the knee, surrounding and asssiting joints, helping tp prevent injurys such as tearing to the ACL (Anterior cruciate ligament).

3: Will improve balance
Having a good sense of balance enables you you walk without staggering, get up from a chair without fumbling or falling, and climb stairs without tripping. Good balance is also important to help you get around to stay independent, and carry out daily tasks.
Having good balance means you are able to control and maintain your body's position, whether you are moving or still,

4: Your metabolism will increase!
Now I thought I might get your attention with this little fact. Lifting weights will help build and maintain muscle mass. Once your body composition has changed and has more muscle, “your whole engine runs faster”. Strength training out does and outperforms running, cycling, rowing and other generic cardio exercises when it comes to keeping metabolism revved up. Si fi your aim is to tone, loose weight strip fat, build muscle or just be healthier, your legs can be a good friend, in helping to achive these goals.









If you have any health and fitness relatted questions to todays "Excersie, Fact of the Fortnight", you can email me at Soul Trainer.


Have you ever heard of the dentist phrase "only floss the teeth you watn to keep?", well food is a bit like the preverbial "dental floss" - in that, only put in what you want to get out. In a word " You put Rubish in - You get rubish out"
There are many books on how to eat, what to eat, what not to eat....it can all get so confusing. So my aim here is each fortnight provide you with a small bit of nutritional information from the reserch I have done and a recipie to back that up.
Today, I am talking G.I foods. This is not "Goverment Issue" but glycemic index.
Put simply, the G.I (glycemic index) measures how the food we eat reacts in our bodies. Each day our bodies, have to take over 10,000 steps, think 40,000 thoughts, pump 36,000 litres (thats 8,000 gallons) of blood round our system and on top of that cope with all the stresses and strains of our modern lives. In order to do this, it requires fule, this is taken from the food we eat.
The bodies preferreed fule is a type of sugar calles glucose, which is makes from sugars and starches i.e. "Carbohydrates" found in the foods we consume. Glucose is then made in the liver after it has been digested in the stomach. The newly converted glucose is then sent to the relevent cells in the bu=dy wbhere it is either burned off immediatley as we excercise, or stored in the muscles or fat stores for later use. This happens with just about every food that contains carbohydrates whether it is a fruit, vegetable or starchy carbs such as pasta, bread or rice. What differed is exactly how fast this reaction occurs, and in very simple terms, the GI is a measure of that speed. Foods with a high GI, known as "high GI foods", are converted rapidly, while foods with a low GI, known as "low GI foods" convert more slowly. Today we will be looking into the low GI foods.



Recipes



So the easter break is near, and what better thing to eat at this time than an egg or two.
Todays recipie "Mushroom and Spinish Omelette" packs iron and protien all 8 essential amino acids.

Ingredients

Button Mushrooms x 1 small pack chopped or sliced
Baby leaf Spinach, x 1 bag finly chopped
Black Pepper (to taste)
Fry Lite oil or Vegitable oil (x 3-4 sprays or 1/2 tbsp)
Large eggs x 2 (fresher the better)
Milk 1-4 dsrt spoons (egg size dependant)

Method
1. Chop or slice the mushrooms and finely chop the spinach.
2. Add your oil into a small frying pan over medium heat.
3. Put most of your mushrooms into the pan to sautee on low heat until the they are soft then add the spinich for a few moments until wilted (this will not take long especailly as it is chopped), keep some mushrooms behind for garnish.
4. While ingredients are sauteeing, whisk 2 eggs in a bowl until the whites and yolks are evenly combind (about 20secs or so should do it).
5. Add splash of milk (start less and add accordinly) and black pepper (to taste) to eggs white and stir with a whisk or fork.
6. Add egg mixture to pan on low heat and allow to cook for about 5 minutes. You can make slits in the omelet so that the top cooks faster.
7. Once the top isn't runny, flip it over and cook for about one minute.

Once done, flip it out, fold it in half and add the rest of your mushrooms to the top, and enjoy!


This two-egg omelette with mushrooms and spinach provides a protein-rich start to the day. Eggs are one of the few "complete proteins" that they contain all eight amino acids.


Please email or tweet if you have any questions or recipe ideas.





Soul Trainer Helpful Archive Pages


You can see all previous News & Interviews and Exercise & Recipe. pages, by clicking the relevant link(s) below.






If you need help or have any comments with any of the information supplied, please don't hesitate to contact me via email


Soul Trainer Helpful Archive Pages

July 2014 Grilled Halloumi and Pomegranate Salad

March 2013 - Red Nose Day Challenge

January 2013 - Felafel Wrapes and Stairway to Heaven

20th December 2012 - Festive Turkey Burgers

12th November 2012 - Get up and Go, with Spelt and Oaty Pancakes

30th October 2012 - Feta, Spinach and Pine-nut Parcels

26th September 2012 - Eat a Rainbow

30th July 2012 - Spinach, Feta, Bacon and/or Nut Salad

26th May 2012 - What a Way to Start the Day!

12 May 2012 - Bitter Sweet Lemon

1st March 2012 - Great Balls of Fire

2nd February 2012 - Daily Oats

29th December 2011 - Festive Food Facts

15th December 2011 - A Day in The Life

1st December 2011 - Water



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