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Build your muscles with exercises

May 212013

BACK AND BICEPS

Grasp the bar with hands a little over shoulder-width apart, lean back about 3o° and pull the bar backwards and down towards the top of your chest (to the same point as with the bench press). Slowly return to the start position, maintaining the 3o° lean.

LATS

Lie on a flat bench, holding a dumb-bell with . both hands. Keep arms vertical so hands and dumb-bell are above head. Slowly lower weight behind head towards floor, keeping arms straight and finishing with dumb-bell in line with top of head. Ease dumb-bell back to start position, keeping arms straight.

SHOULDERS AND TRICEPS

Sit upright on a bench with back supported, holding dumb-bells level with head, palms facing forwards and forearms parallel to each other. Press upwards in an arc, touching dumb-bells together above head. Lower dumb-bells in a reverse arc returning to the start position.

DELTOIDS

From a standing upright position with the dumb-bells resting together in front of your body and your palms facing inwards, raise both of your arms outwards to assume the crucifix position. Slowly return the dumb-bells to the start position, and repeat.

BICEPS

With a straight back and dumb-bells by your sides, ensure the palms of your hands face your body. Slowly lift weights by flexing the elbows, twisting wrists to swing your palms upwards. Keep elbows riveted to sides of body throughout. Slowly lower dumb-bells, returning to the start position.

ABS

Lie on back with legs bent at go° — feet flat on floor. Rest fingers on temples and point bent elbows in front of you. Flex torso, crunch body upwards and point elbows towards thighs. Push hard, hold for two seconds, then slowly return to start position. Hold longer as strength increases, never exceed ten seconds.

CORE

Lie on your front on the floor, outstretched. Raise left arm and right leg r ocm off the ground, hold for two seconds, then lower. Repeat with right arm and left leg. Keep limbs straight throughout and never exceed the ocm lift, or you’ll risk damaging your back. As you get stronger, hold for longer.

After a hard training, the best thing you can do to relax is a body massage with coconut oil. It’s been found that the benefits of coconut oil are amazing for recovery quickly after extensive exercises. Organic coconut oil is great for post workout recovery.

The best food win

Food No Responses »

May 102013

Soup

Simply Organic Tomato 161 & Lentil (600g), £1.89 Per 100g: 52kcal, 3g protein, 8.5g carb, 0.4g fat, 1.6g fibre, 0.2g sodium ZI Duchy Originals Fresh Tomato (600g), £2.89 Per 100g: 35kcal, 1g protein, 4.5g carb, 3.1g fat, 0.8g fibre, 0.3g sodium MI New Covent Garden Plum Woili Tomato & Crème Fraiche (600g), £1.75 Per 100g: 37kcal, 0.8g protein, 3.4g carb, 2.3g fat, 0.7g fibre, 0.2g sodium

I like the texture of the Simply Organic soup. It’s llRactiel’s Organic WAN. Irla Strawberry Fat-Free (450g), £1.30 Per 100g: 76kcal, 4.5g protein, 0.1g fat LADanone Blo Activla Strawberry (125g x 4) or red raspberry ketones, E1.38 Per 100g: 100kcei, 3.7g protein, 3.2g fat p.2gi Onken Lite Biopot Strawberry (soog), 95r 100g: 46kcal, 4.6g protect fat chunky, robust, which is what I like in a soup.

JH It’s got a bit of bite to it. JoH It’s the healthiest but I think the taste needs improvement. AM You could easily make it into a really nice soup, couldn’t you? JH It’s only got 0.2g of sodium per 100g.

TA That’s nothing. Just a bit more salt and pepper and you’d be absolutely fine.

AL Both of the others are lower in calories, however.

JoH The lentils boost the calorie content in the Simply Organic one. But it’s still the healthiest product out of the three. It’s got the highest fiber content and will give the slowest release of energy throughout the day.

Sausage

La Daylesford Organic Pork sausages (450g), £4.40, www.daylesfordorganic.com Per 100g: 268kcal, 13.3g protein, 7.5g carb, 20.7g fat (7.6g sat), 0.6g fibre, 0.1g sodium

TA These Daylesford ones have got a really nice shine to them. AM These look like proper sausages. They don’t all look the same, which is refreshing. TA It looks nice when you open it. And the seasoning’s right-not too overpowering.

JH The texture is quite coarse. AM But look, they’re over twice the price of those Porkinsons. AL By serving, it probably works out the same. You’d eat fewer of those because they’re considerably more substantial. JoH The taste and quality of ingredients here is the deciding factor. Definitely worth the price.

Co-op Truly Irresistible ffm7 Suffolk Recipe Pork sausages (400g), £2.59 Per 100g: 225kca1, 16g protein, 2g carb, 17g fat (6g sat), 2g fibre, 0.6g sodium

AL There’s a really strong flavour in these Co-op ones.

AM It’s because of all the dried herbs. This suffers a bit from herb overkill but I do think the fat is balanced better.

Porkinson Outdoor-reared Nall Sausages (398g), £1.99 Per 100g: 216kcal, 14.7g protein, 5.1g carb, 15.5g fat (5.2g sat), 0.4g fibre, 0.6g sodium

AM They taste a bit generic. TA Sweet and quite fatty as well. AM Is there cereal in there? TA Yes there are breadcrumbs and rice flour. But you do have to have binding agents. AM 85% pork. That’s good.

Dark Chocolate

TAI love bitter chocolate. It’s quite good for you isn’t it? JoH Indeed. It’s very rich in antioxidants. And it triggers a response in your brain which creates a feeling of satisfaction. AL Can you tell the difference in taste between the 70% and the 85% chocolate?

AM Yes. As an eating chocolate I think I would take the Lindt one over the other two.

JH The richness in your mouth is satisfying. I think the Tesco Finest one tastes more like a cooking chocolate.

AM Yes. As an eating chocolate I think I would take the Lindt one over the other two.

JH The richness in your mouth is satisfying. I think the Tesco Finest one tastes more like a cooking chocolate.

TA For a 70% chocolate, the Green &Black’s tastes surprisingly sweet.

JoH I like the taste of the Green & Black’s but if the Lindt is better for you then let’s go with that. JH The Lindt gets my vote in terms of taste and health.

Salad

RPM Waitrose Saladworks Halloumi and Warm Bean Salad (400g), £3.49 Per 100g: 109kcal, 7.3g protein, 9g carb, 4.4g fat, 4.8g fibre, 0.2g sodium

JoH This is a slow-release source of energy as you’ve got pulses, Puy lentils and beans. Nice flavours and some quality greens. So loads of phytochemicals for a healthy, disease-free body. JM It tastes like you made it yourself. The halloumi is very good and the tomatoes are really sweet. In total it contains just 17.6g of fat and 436kcals.