Posted in fitness

Shoulders like boulders. 

There are quite a few different exercises you can do to target the shoulders from deltoid raises to the traditional shoulder press. I used to use the shoulder press machine but have switched to free weights and use a barbell now. It’s down to personal preference but I feel with free weighs you get more flexibility in your movement and it’s more of a natural movement.
For shoulders I use a 15kg barbell and start with upright rows, for which I do three sets of ten reps. I then do shoulder presses also for three sets of ten. I do these as part of a full body workout but if you wanted to work your shoulders more then you could do more shoulder isolation work.

Posted in food

Quorn sausage stew. 

Did some food prep this morning for my dinner tonight whilst I’m working. I’m not a vegan or vegetarian but think it’s good to include quorn products in your diet at least twice a month. This meal is so simple and only takes about 20 minutes to make!

Ingredients:

2 Quorn meat free gluten free sausages

1 tspn olive oil

1/2 a red pepper

1/4 of an onion

50g spinach

200g tinned chopped tomatoes

1 tspn paprika

50g Ainsley Harriot spice sensation cous cous

Nutrition:

507kcal

60g Carbohydrate

16g Fat

27g Protein

Posted in food

Protein Pancake.

  
So I fancied a sweet high protein snack last night so adapted a recipe to create my own wholemeal protein pancake. It tasted delicious! (It looks a bit yellow around the edges in the picture from the oil and the egg but it wasn’t raw).

Recipe:

25g brown flour

1 medium egg

100ml semi skimmed milk

1tspn baking powder

12.5g unflavoured protein powder

1tspn olive oil 

For the topping: frozen berries and honey 

Marcos:

350 Calories 

38g Carbohydrate

24g Protein

13g Fat

                 

Posted in Exercise of the month, fitness

Exercise of the month: squats squats squats

Surprisingly enough squats are my favourite exercise at the moment. My best at the moment is 60kg for 5 but my goal is to get on or heavier than body weight (just 2kg to go!).

I usually start with squats in my full body workouts so I have maximum energy to lift my heaviest. I’ll either warm up with a quick 3 minute jog or a set of 10 reps with just the bar.
My advice for squatting is to start off with the bar then add 10kgs, then lighter weights such as 2.5kg until you’ve reached your limit for 5 reps. With time and practise you’ll improve and manage to lift heavier. This applies to all weighted exercises really.

Happy Lifting!