Month Three of the year already, nice to see everyone working out in the gym, February was a busy month and I hope it continues throughout March.
If you need any help with your program or workout come see me in the gym and I will be more than happy to give advice, tweak your program or come round with you.
Reached your goal? Got an achievement you want to spread with the rest of the world? We need testimonials so I can let new people see what happens at Gym & Tonic. An achievement can be from your stress levels coming down since working out, working out 2-3 times a week, weight loss, more energy, absolutely anything that has helped or kept you coming to the gym.
Exercise of the
month: Vibration Platform Lateral Raise
Stand on the
Vibration platform. Stand up with your spine straight and
your feet slightly apart. Grasp the handles with both
hands. Keep your back and legs straight and lift your leg
out to the side, (as high as you can). Keep your toes
pointed forward. Hold this position for several seconds.
Bring your leg back down in a
slow, controlled movement. Start with 10 reps then build
up. (Repeat with other leg)
How to dine like
a lady
Modern
hectic lifestyles and a growing tendency for TV dinners
have led to a demise in good table manners.
But bad habits such as eating
too quickly could as much as treble your risk of obesity
according to scientists.
So here are 10 top tips to help
you dine more like you have breakfast at Tiffany's rather
than a bun at Burger King.
Have fixed meal times
Eating meals regularly at the same time will help you avoid
overeating. If you wait until you are hungry the body
naturally craves high-fat foods as it's unsure when the
next mouthful will be
Set
the table
Not only
will a meal at the table improve family interaction, it
helps focus your mind which allows the brain to register
when you've had enough. Plus conversation between mouthfuls
will help you eat more slowly.
Keep
it closed
Eating with
your mouth open is not only extremely rude and unpleasant
for anyone watching, but the additional air you take in
causes indigestion. The longer you chew, the fuller you'll
feel.
Sit up straight
Your seating
position can also have an impact on your waistline. Sit
upright without slouching or resting your elbows on the
table. This will aid digestion and prevent bloating.
And for the ultimate in table
etiquette, bring food to your mouth on the back of your
fork rather than leaning forward for your next
mouthful.
Choose your
weapon
Take control
of meal times and how much you eat by using a knife and
fork. So rather than using your hands to stuff food in your
mouth, cut your dinner into small bite size pieces. This
will give your body time to recognise when you're
full.
Take
a break
A pause
between each bite could reduce the risk of becoming
overweight by a third. Place your cutlery down on the table
between each mouthful and leave them there until you have
finished chewing and have fully swallowed.
Leave it
Considered
by the Chinese to be a sign of a guest wanting more or bad
hosting skills, people who eat everything on their plate
often overeat just because the food is there, not because
they actually need it. It's OK to leave some without
causing offence.
Easy does it
Discourage
overeating by serving small portions. And when there is
food left on the table, ensure you offer it to others
before grabbing it for yourself.
Hands off
Taking food
from another person's plate is not only bad for the bulge,
it is also the height of bad manners. Finishing someone's
leftovers too can quickly increase your calorie intake and
add on the pounds.
Sweets for my
sweet
Share deserts and chocolates to instantly halve the amount
of calories you eat. You will have all sorts of new best
friends popping up while still enjoying a treat yourself.
Monthly
Challenge:
March Circuit
2 versions to choose from again. 50 calorie per machine, or
a 100 calorie per machine version.
Start on the treadmill 50 or 100 calories
Followed by the bike 50 or 100 calories
Dumbbell Lateral raise 2 x 20 reps
Seated row 2 x 20 reps
Press ups 2 x 20 reps
Rower 50 or 100 calories
X Trainer 50 or 100 calories
Sit ups 2 x 20 reps
Ab Roller 2 x 20 reps
Plank 60 seconds
Stepper 50 or 100 calories
Recumbent bike 50 or 100 calories
Calf raises on the vibration platform
Lunges on the Vibration Platform
Squats on the Vibration Platform
Cool Down
Follow the circuit 10 times in the month in this order to
complete the challenge.
Last
Months Winners For February 2009
Well done to Steve Willis for
completing last months challenge.
This Months
Recipe
Top of the morning to you
With a day ahead
of celebrating true Irish-style, you’re likely to
want a stomach-lining breakfast (even more so if it’s
the morning after the night before).If you can’t face
the heartiness of the full Irish breakfast of sausages,
eggs, bacon, black pudding, white pudding and a cup of
strong tea, you might want to try
Champ with bangers, bacon and egg
Serves 2
Preparation
time less than 30 mins
Cooking
time 10 to 30 mins
A great dish for
brunch or a weekend breakfast. Serve it with fresh bread
and baked beans.
Ingredients
450g/1lb
potatoes, peeled and chopped into cubes
˝
bunch of spring onions, roughly chopped
generous
knob of butter
75ml/2˝fl
oz milk
salt
and freshly ground black pepper
8 slices streaky
bacon
2
eggs
white
wine vinegar
Method
1.Preheat
the grill to a medium setting and heat up in a large pan of
boiling salted water.
2.
Boil the potatoes in lightly salted water for about 10
minutes, until just tender.
3. Drain well
and mash in the pan with the butter, milk and onions.
Season well.
4.
Divide the mixture in half, set one half aside and keep the
remaining half warm while you cook the bacon and
eggs.
5. Grill the
bacon until crisp and poach the eggs in the pan of boiling
water and add a little white wine
vinegar.
6.To
serve: spoon a portion
of mash onto each plate, top with bacon and a poached
egg.
Ingredients
1
bunch coriander, washed
12
mint leaves
1
tsp chopped fresh ginger
3 cloves garlic,
crushed
1 tsp
salt
1
large red chilli, finely chopped
juice
of 2 limes
1
tbsp nam pla (fish sauce)
2
x 175g/6oz salmon fillets
4
bok choi, cut in half lengthways
To
serve
basmati
rice, washed in cold water until the water runs
clear
1
chilli, finely sliced
1
bunch coriander, roughly chopped
pinch
salt
1
lime, cut into wedges
Method
1.
In a food processor blend together the coriander leaves and
stalks, the mint leaves, ginger, garlic, salt, chilli, lime
juice and fish sauce and process until smooth.
2. Place the
salmon fillets in a shallow dish and pour over half of the
sauce. Leave to marinate for 20 minutes.
3.
Pour the rice into a pan of boiling water and cook
according to the packet instructions.
4.
Turn on the steamer and place the bok choi on the bottom
layer. Place the marinated salmon fillets in the top half
of the steamer and cook for 6- 8 minutes until the fish is
just cooked and the bok choi is tender.
5.
Drain the rice and stir through the sliced chilli and
roughly chopped coriander. Season with salt and divide
between serving plates.
6.
Remove the salmon and bok choi from the steamer and arrange
on top of the rice. Pour the reserved sauce over the salmon
and serve immediately with a wedge of lime.
Taken from http://www.bbc.co.uk/food/recipes/database/
champwithbangersbaco_10991.shtml