Happiness Starts at the Soul
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SOULTRAINER | EXERCISE & RECIPIES

Exercise

Warm Up:

I am keeping the warm up the same, as this is a great total body warm up and you can mix up the exercises to suit.
Try to complete each move for one min, try to go to the end with no rest.

Skipping (Jump Rope) or Jogging on the spot
Jumping Jacks (or star jumps as some may know them as)
High Knee (jogging on the spot, keeping your knees as high to your chest as possible)
Butt Kickers (Jogging on the spot, kicking your bottom with each kick)
Mountain Climbers
Scissors
Squat Jumps
Jump Lunges (or back step lunges)
Shuffle & Punch
Shuffle Skiers


Main Workout:

Munday Madness:
Each exercise set is 120seconds on and 30 seconds off, complete as many of the sets back to back in 50 seconds as you can
(use your rest time wisely, grab some water and get ready for your next move)

1 Burpie, 1 Tuck Jump (120 Secs)
30 Se's Rest
Side Plank and Upper Leg Tuck (120 Secs)
30 Se's Rest
Walkouts (120 Secs)
30 Se's Rest
Turkish Get Up (Use food tins, if no weights available)(120 Secs)
30 Se's Rest
Alternating Dead Lift to Bent Over Row (again, Use food tins, if no weights available)(120 Secs)
30 Se's Rest
High Knees (120 Secs)
30 Se's Rest
Walking Plank (120 Secs)
30 Se's Rest
Triceps Dips
2-4 Mins rest, before completing this round once or twice more

End ...Congratulations to anyone who completed this workout a magnificent effort!
Record how many of each move you completed and let me know your scores ...Until next time

Cool Down:
Once again complete each move for one min, try to go to the end with no rest

Skipping (Jump Rope) or Jogging on the spot
Jumping Jacks (or star jumps as some may know them as)
High Knee (jogging on the spot, keeping your knees as high to your chest as possible)
Butt Kickers (Jogging on the spot, kicking your bottom with each kick)
Mountain Climbers
Scissors
Squat Jumps
Jump Lunges (or back step lunges)
Shuffle & Punch
Shuffle Skiers

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





Roasted Asparagus Salad


Serve a plate full of cancer-fighting goodness with the veggies in Roasted Asparagus Salad: Bibb lettuce, cherry tomatoes, avocado, red onion, and bell pepper. Save time by tossing it with bottled vinaigrette.



Ingredients:

• 1 tbsp. olive oil or vegetable oil for taste and texture
• 3-6 sprays of 1cal oil spray (for bacon if preferred choice) • 30g Feta cheese crumbled or cut diced (crumbled seems to go further..)
• 1/2 can chick peas
• 30g hand crushed Walnuts (or roasted pine nuts)
• x 3 rasher of preferred non-streaky (least fatty) bacon
• 1 Large bag washed spinach (baby spinach if preferred)

Dressing (Optional):)

• 1 1/2 pounds fresh asparagus
• 1/2 cup olive oil, divided
• 1 1/2 tablespoons chopped fresh basil, divided
• 1/2 teaspoon lemon pepper
• 1/2 teaspoon salt, divided
• 1/4 cup balsamic vinegar
• 1 garlic clove, minced
• 1 cup halved cherry tomatoes (about 1/2 pt.)
• 1/2 cup chopped red bell pepper
• 1/4 cup finely chopped red onion
• 1 head Bibb lettuce, torn into bite-size pieces
• 1 avocado, sliced


Method:

Preheat oven to 425°.
Snap off and discard tough ends of asparagus; remove scales with a vegetable peeler, if desired. Stir together 1 Tbsp. olive oil, 1 1/2 tsp. chopped basil, 1/2 tsp. lemon pepper, and 1/4 tsp. salt in a large bowl. Add asparagus to olive oil mixture, and toss gently to coat.
Place asparagus on a lightly greased baking sheet then bake asparagus at 425° for 13 to 15 minutes or to desired degree of tenderness. Cool 10 minutes. Whisk together balsamic vinegar, garlic, and remaining 7 Tbsp. olive oil, 1 Tbsp. basil, and 1/4 tsp. salt. Toss together tomatoes, bell pepper, onion, and 1 Tbsp. balsamic vinegar mixture.
Arrange lettuce on individual serving plates. Top with tomato mixture and asparagus. Add avocado just before serving. Drizzle with remaining balsamic vinegar mixture. Note: To make ahead, toss together tomatoes, bell pepper, and onion without dressing. Store these ready-to-use ingredients in an airtight container in the refrigerator up to five hours. The dressing and asparagus can also be made up to eight hours before serving.




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

Eat a Rainbow

As a health and fitness professional, I am asked regularly about my opinion on multivitamins. While they have become convenient, readily available from not only pharmacists but also most superstores and convenience stores. I have to recommend however, that if we can get a better quality, nicer tasting and more aesthetically pleasing vitamins, minerals and nutrients from whole foods including fruits and vegetables from all colour families to provide your body with a rainbow of vitamins, minerals and antioxidants, substances that protect the cells in your body, to chose this over the small, boxed, boring and overrated general A-Z’s to obtain maximal health benefits.

Aim for at least three different colours at each meal

Blue/Purple
These contain Anthocyanins, which can be found in blueberries, black rice, red cabbage and cherries. They are antioxidants, which are touted to decrease inflammation associated with arthritis and heart disease. They also contain resveratrol, an antioxidant specifically linked to protecting against heart disease and maintaining eye health. Anthocyanins also contain anti-aging properties, may help with memory and promote urinary tract health. Blueberries, likely because of the anthocyanins, have been shown to improve insulin sensitivity and lower blood pressure.

Red:
Red foods such as tomatoes, beets, watermelon and pomegranates contain lycopene, an antioxidant that in men with high intakes was linked with decreased risk of prostate cancer. These antioxidants also protect us from heart disease and may benefit those with exercise-induced asthma.

Green:
Kale, spinach, broccoli, avocados and asparagus are nutritional powerhouses that are rich in lutein for eye health and vitamin K for bone health. Green fruits and vegetables are also good sources of vitamin C, folate, and magnesium.

Orange/Yellow:
Sweet potatoes, carrots, pumpkin, and apricots contain a variety of carotenoids, which enhance immune function. Carotenoid rich fruits and vegetables (not supplements) have been shown to possibly reduce the risk of cardiovascular disease and cancer. Orange and yellow foods are also high in vitamin A to help protect the eyes and are thought to fend off colds by boosting immunity.

White:
The lack of colour in these foods is not for lack of nutrition! Potatoes are high in potassium, an electrolyte that helps lower blood pressure, and vitamin C for immunity. Cauliflower, potatoes and mushrooms contain allicin and quercetin, substances that may defend against cancer and inflammation leading to heart disease. Red onions contain several types of antioxidants including quercetin. Onions and garlic are beneficial to the cardiovascular and immune systems and may also have anti-cancer effects as well.

Brown:
The brown group not only contain produce such as dates, but also whole grains including wheat, brown rice and wild rice are good sources of fibre to aid with weight management, maintain gut integrity and control blood sugars. They are also packed with B vitamins and iron to keep you energized. Almonds contain heart healthy monounsaturated fats and vitamin E, an antioxidant. A few ideas to add colour to your diet:

• Add spinach to your fruit smoothies – you won’t even be able to taste it!
• Add a spring mix salad topped with colourful bell peppers and red onion as an appetizer to any meal.
• Mix fresh berries into your morning oatmeal.
• Pack cut-up carrots to eat with lunch or a snack.
• Make a homemade soup with pureed or chopped vegetables including celery, carrots, potatoes and peas. Or add extra vegetables to low-sodium, canned soups.
• Each week or month, find a recipe for a fruit or vegetable that you haven’t tried before.




Interviews

As part of a quest to help make as many people more aware of health, nutrition and exercise benefits, I have recently interview several people within the health and fitness industry, including some that you may not have placed in these categories, such as Tutors, Physiotherapists, Physiotherapists and others. I have recently interviewed Ms Pat, an expert reflexology, to find out exactly how she feels reflexology can help with health and fitness.

Reflexology with Pat Haddon

"Reflexology is a non-intrusive complementary health therapy, based on the ancient theory that reflex points on the feet correspond with areas of the body.

As a reflexologist I work holistically with the individual and aim to encourage the body to work naturally to restore its own healthy balance and natural equilibrium by applying pressure to the feet or hands, utilising specific thumb, finger and hand techniques. A typical foot reflexology treatment lasts about 50 minutes.

Whilst reflexology can work very well alongside conventional medicine, it is important that it is not used as an alternative to seeking professional medical advice. Its purpose is not necessarily to treat or diagnose any specific medical disorder but to promote better general health and well-being. It can be advantageous especially for those suffering from stress related conditions.

I am a member of the Association of Reflexologists, an organisation which promotes quality and standards for its members. Full members of the Association are entitled to use the designated letters MAR after their names in recognition of having achieved the necessary vocational standard required."

Testimonial
“Pat’s treatment really was a proper break from the stresses and strains of life. I am on my feet for 99% of my day and after receiving a treatment from Pat can honestly say that it made me feel on top of the world. She makes you feel like the most important client she’s treating.” Kate Munday – Soul Trainer

For more information and prices, contact Pat Haddon on telephone number:
01689 813486.