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SOULTRAINER | EXERCISE & RECIPIES




Fact of the Fortnight

New Year's Resolutions

As the new year drew in, I was surrounded by friends and loved ones, all of whom had set themselves a "new year's resolution", whether it be small like trying to tex your closest friends at least once a week, or whether it be something a little bigger like aiming quit smoking, everyone had something. Mine is to clean my fish tank out every 2 weeks...(poor things). But what ever your resolution, or not as the case maybe, we could all adopt a small change in our daily life's resulting in a large positive impact, especially when it comes to health and fitness.

I have just looked on"Wiki" at the definition of "New Year's Resolution". This is what it says:-
A New Year's resolution is a commitment that a person makes to one or more personal goals, projects, or the reforming of a habit. A key element to a New Year's resolution that sets it apart from other resolutions is that it is made in anticipation of the New Year and new beginnings. People committing themselves to a New Year's resolution generally plan to do so for the whole following year. This lifestyle change is generally interpreted as advantageous.

So, lets all think of one small thing that can help us out. The trick to these resolutions (new year or otherwise) is to start small and aim to complete! In order for a queen ant to survive, she calls upon her army who work together to provide the right nourishment and warmth she requires. Soul Trainer is your army of ants. We will break down your goals into manageable conquests, allowing you to be the king or queen and of your hill!

If you need help with your resolution(s), get in touch via phone or email.

Exercise


Warm Up:

Grab two tin cans (full and equal weight) or weights if you have them.

This Warm-up, comes in two parts, upper and lower body separated, but still designed to safely raise the heart rate, and warm up the muscles ready for the exercise to come.

Round One: Hand Bike 2.5 Mins.

Grab two tin cans (full and equal weight) or weights if you have them.
Start with your strongest foot slightly behind you for stability (if your right handed, this is normally your right foot and visa versa). Stabalise your core by pulling in your tummy towards your back and move your arms in a forward circular motion (hand bike). Keep up good form whilst trying to maintain a speed as fast as you can.
This can be modified to a seated position for any leg/back injuries.


Round 2: For the next 2.5 Mins, Side Step Skiers
Starting at one end of your designed exercise area/room, move laterally Side ways) to the opposite end of your room, moving your feet in a jogging/faster paced motion. Keep your arms moving throughout the exercise and making sure you don’t crossover your feet at any point, (step together step together). Once you have reached the opposite side of your exercise space, crossover your your body reach down and touch your toe with the opposite hand. Once you touch your toe, come back up and quickly move back towards the starting side.


Main Workout:

Januarys Stairway to Heaven:





For anyone wishing for that January fresh start. Kick starting both new habits, new goals and for some a great new figure!
January circuit, try to compete at least two rounds of this circuit but aim for 3....


Stair Run
Using your stairs indoors, complete 10 laps both up and down as fast as you comfortably can. (Please take care, judge your speed accordingly, hold on where necessary and if dizzy ness occurs, take a break until you are composed or stop the action all together) One lap is up and down.

x10 Walkouts (as far as your hands can go)

x20 Mountain Climbers

Complete this circuit 3 times with a 1-2 min rest between each circuit.


12-20 Right leg lunge hold + 10 tricep pull down
12-20 Left leg lunge hold + 10 tricep pull down
10-15 box jump squats
12-20 Plank row
12-20 Deep weighted swats
12-20 Back extensors
12-20 Strait leg reverse curl
12-20 By cycle abs
12-20 Elbow to knee crunches


Cardio
30-60 min jog run and/or 30-60 min bike ride

Stretch!!!!

End ...Congratulations to anyone who completed this workout a magnificent effort!
...Until next time

Cool Down:
Repeat your warm up exercises, but in the reverse order


Stretching:
Ensure you adequately stretch your body ideally before and after your workout, to ensure your muscles are ready for the workout to come avoiding any unwanted injuries. If anyone has any questions on stretching, please don't hesitate to contact me.


Recipes

Falafel Wrap




With many of you Soul Trainers being keen vegetarians, I feel it's time to provide a meal that's quick, easy and taste's sublime. What's more it contains all the essential food groups, Protein, Complex Carbohydrates and Natural Fats. It counts towards your 5 a day which combines to providing fibre!


Ingredients:

• Frylite Spray for cooking
• 1 small onion
• 1 garlic clove
• 400g washed and drained chickpeas
• 1 tsp ground cumin
• 1 tsp ground coriander
• handful parsley , chopped, or 1 tsp dried mixed herbs
• 1 egg , beaten
• 1 small/medium brown wrap
• large handful of lettuce
• 5-6 mini plum tomatoes
• 1 tsp philadelphia


Method:

1:) Either using a fine chopper in food processor or blender, or finely chop by hand both the onion and the garlic.

2:) In a large pan, spray a few squirts of frylite, then fry the onion and garlic over a low heat for 5 mins until softened (keep a watchfully eye and stir and add a couple more squirts of Frylite if needed.

3:) Tip back into the food processor along with the chickpeas, egg, herbs, spices and seasoning to taste, and whiz them together. Place it all into a large mixing bowl and squish the mixture together with your hands.

4:) Mould the mix into small balls (no larger than a golf ball although smaller the more you will make), then flatten into patties about 1cm thick.

5:) Heat the pan with a few more squirts of oil, then fry the falafels on a medium heat for 3 mins on each side, until golden brown and firm.

6:) spread your cream cheese onto the center of the wrap and pile your lettuce and other salad items on top, once complete take 3-4 falafels (depending on size made) and place them on top of the salad. Carefully wrap your parcel, plate up and enjoy!

These can then be served hot or cold.

Per Falafel
(apx) 105 calories, protein 5g, carbohydrate 8g, fat 6 g, saturated fat 1g, fibre 2g, sugar 1g,




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