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Fact of the Fortnight

Spinich and Walnuts

Spinach offers great health benefits for the body, and is a fantastic source of antioxidants, potassium, iron, magnesium, vitamin B (particularly good for boosting energy levels) and vitamin C. It’s also low in calories and high in fibre, which helps to curb cravings and keep sugar levels on an even keel.
Walnuts are also packed with iron and potassium but also in zink and protein. They are a fabulous energy source for those on the go. Toss a handful (6-10 halvs, almost able for finger tips to touch palms when closing over nuts) over a salad, or eat in a stir fry to reap the nutritional rewards.

Try this fortnights recipe Spnich, Feta, Bacon and/or Nut Salad

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. This week I am interviewing Pat, an expert reflexology, to find out exactly how she feels reflexology can help with health and fitness.



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 suite.
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:

The Body Enhancer:

Each exercise set is 50 seconds on and 10 seconds off, complete as many of the sets back to back in 50 seconds as you can
(use your 10 seconds wisely and get ready for your next move)

x4 A-Stand Push Up's, x 4 Marine Push Ups (50 Secs)
10 Se's Rest
Alternating Froggers (50 Secs)
10 Se's Rest
Double Froggers (50 Secs)
10 Se's Rest
Plank Row - Inch Worm (forward and backward if necessary)
10 Se's Rest
Alternating Dead Lift to Bent Over Row
10 Se's Rest
Hand Plank Flares
10 Se's Rest
V-Up's
10 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!
Next time recording 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


Spinich, Feta and Nut Salad


Spinach, Feta, Bacon and/or Nut Salad


Sometimes, lunch can be a real hassle. Here is a tasty, simple but quick recipe, and one that can be made the night before and stored in the fridge until the next morning. This salad is packed with antioxidants, potassium, iron, magnesium, vitamin B and vitamin C AND it's low in calories and high in fibre.



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 1bsp. Dijon mustard
• 1/2 tbsp. cider vinegar
• 1/2 tbsp. fresh trogon
• 1 tpsp sugar to sweeten


Method:

Grill bacon until cooked to preference (preferably until as much of the fat has been lost) and dice into 1cm pieces. Place spinach in a bowl/ pot and sprinkle on the bacon, diced feta cheese and crushed nuts and finally add the chick peas


Mix the dressing ingredients and put in the fridge to mix over night, this can be placed over the salad when ready to eat (optional)

If using pine nuts, a good tip is to roast them first as this will take away some of the oily' ness and give the nuts some crunch and flavorsome depth.

TIP: Feta cheese is more flavorful if allowed to be at room temperature.




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