Garry has submitted this awesome recipe for us all! Huzzah! Served ideally as a side to compliment a nice piece of poached chicken breast. This is an easy yet very delicious meal. Try it!
Often when someone has issues with their lower back, their adductor muscles or inner thigh muscles are tight and compromising their legs. Knees that tend to move inwards are likely to be affected by overly tight adductors too so rolling these suckers out is the way to go. You can do this one from the lowest part of your thigh next to your knee all the way up into the groin. Gentlemen – ensure your well secured… you will understand what I am saying.
Working your abs and obliques doesn’t have to mean you must lay on the ground. This exercise allows you to stand up and really focus on maintaining your posture. You just need a theraband and something to hang it off. A post will be best!
A great safe abdominal exercise to work obliques, transverse abdominus & rectus! Resisting trunk extension and posterior pelvic tilt!
This side dish is a fantastic alternative to rice or pasta for dishes. You can add additional garlic or spices to taste also. I add in Red Kidney Beans just to get more more low energy carbs and protein into my meals. You don’t taste them and they do add some colour! You can also add some spring onions too! Be Creative!
This stew really is comfort food for winter. It has flavour, it has heartiness and it’s just yummy to the max. It’s versatile to match up with other side dishes and salads also. This one does take a bit longer to make so I would TOTALLY recommend making the Epic Roasted Veges at the same time and also the Cauliflower Rice too. They work together so perfectly and it’s a serious hit of GOOD veges and meat!
Kettlebell swings are a fantastic exercise to get those glutes firing. Surprisingly you don’t need to do a great deal with this exercise though lots of people make it harder than what it needs to be. The secret to this exercise is to only use your hips. Your arms are like rope and your hands are like hooks. There is no effort from your shoulders. The momentum you build comes from you thrusting your hips forward as quick as you can!
Managing the first modified plank where your knees are bent? Awesome? Let’s kick it up a notch with the level 2 of this exercise! With all planks, getting that posterior tilt or ‘hip tuck’ is vital for correct execution of this exercise.. because let’s be honest… if you’re going to endure a plank – you might as well make it worth the suffering! đŸ˜‰
This exercise is deceptively challenging! You don’t need a lot of weight at all to complete it. Even a can of food in each hand will be enough for most people! If you have a theraband, you can loop it around a post and do the motion with it also.
If your traps really start to engage with this exercise, stop the exercise as the muscles we want to use have been fatigued and other muscles are taking over.
This is a great balance and isolater of the hamstrings. Some people feel this exercise in their calves. If that happens, try and get your hips off the ground more.
I love how many people LOVE to hate this exercise.. even though they know how effective it is for hip stabilisation! It’s important that you keep your back nice and straight and that you don’t fish for the ground by compromising your neutral spine in order to reach for the ground. If you do this side on to a mirror, ensure that your working leg is closest to the mirror. That way, if you see your non working glute in the mirror, it means you have lost form. Hide that glute and keep your hips square!
This exercise is a variation of a TRX Pistol Squat or a TRX Sprinter Squat. No TRX? No problem! Simply find something you can loop a towel around and BAM – you have a great set up to work your glutes and hamstrings!
This is a great balance exercise for targeting your abs and more importantly – your obliques. You can mix this exercise up with a number of different variations from sitting on a bosu ball or bringing your opposite knee up as you twist.
Such a simple exercise in movement and also just being able to do it. A 1kg dumbbell is often all that is needed. You can can even do this exercise with a can of beans if you wanted!
The key to this one is to make sure your movements are slow and smooth, otherwise other muscles will try and jump in and do the work!
Curry is actually quick and easy to make – when you know how of course! When you get your mad skills on point, you can have this one made in about 10 minutes flat! You can make it as hot or as mild as you like and if you are having it inside your metabolic window, you can have it with rice!
Slow cookery goodness! This recipe is so easy to put together and it tastes so hearty. You can add extra veges if you like just be mindful of how much space your slow cooker has! đŸ™‚
Casseroles are ever so simple to make and we like simple. We’ve got enough going on in our everyday lives so having a yummy and nutritious meal that we can prepare is definitely a must!
This is one of those recipes where having a slow cooker is AWESOME. Spend 10 minutes getting your ingredients prepped and then set it, go to work come home and enjoy ever so tender chickeny goodness!
If you want to make this meal OUTSIDE the Metabolic Window, Swap out the Potato and put in the equivalent serving of Pumpkin instead.
The secret to this is the silicone tray which is not only non-stick, (when the minini-quiches cool down and shrink a little they lift straight out) but it doesn’t need any oil, and is super easy to clean.
Before getting ready for work in the morning, preheat the oven to 200 deg celsius and prep the ingredients. While it’s cooking, shower, get dressed, whatever, and a quick, nutritious breakfast is ready to go when you are!
Stir-fries are all kinds of awesome. They are flavoursome and you can mix and match the contents to suit your tastes.
This one is healthy and full of flavour.
Want to enjoy this one outside the window? Ditch the noodles!