My 3 Top Exercises for Beginners

Good morning, I am so glad it is Friday today! Off to the book of Mormon tonight. Anyway back to the actual article. My three favourite exercises for beginners or to ease you back into an exercise regime.

NUMBER 1: The standard plank. This consists of facing the floor on your hands and knees. Inhale and draw the body up and walk the hands forward until you are on your toes, and your hands are beneath your shoulders. Then tighten your stomach muscles and stay straight from your shoulders to your knees. Do this anywhere from 15 seconds to 1 minute and repeat twice. See Below:

NUMBER 2: The Squat. Stand tall with the feet shoulder-width apart in front of a chair. You then place your arms out in front of you for balance. Next you push into your heels as you inhale and slowly bend your legs, keeping your chest open and your head held high. Lower your body and stop just before your butt hits the chair. Exhale as you push into your heels and returning to a standing position. Repeat 10-15 times. See below:

NUMBER 3: The press up. Get into a plank position with hands planted directly under the shoulders, ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. he body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position. Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground. Do this between 10-20 reps and repeat 3 times in total. See Below:

HAPPY FRIDAY EVERYONE> HOPE YOU ALL HAVE A GREAT WEEKEND> JABIL

Food Report and exercise

Had a strange dinner last night…. combined lean steak and a plate of Broccoli. Tasted amazing but not sure it was that beneficial. Still sticking to the 10 minute workout with press up and sit up combo as waiting till next week to get back to the running and get rid of this cold.

Lunch is chicken breast, wholemeal pasta and broccoli mixed with homemade tomato sauce.

I think I will have an omelette for dinner with vegetables.

2x egg whites and 2x Whole eggs.

How is everyone else doing at the moment? Exercise regime going well? Anyone stuck with a cold?

Lunchtime special

Good afternoon…..

Today I will be giving exercise a miss as I am far from 100%. I am hoping to resume the runs, either tomorrow or Thursday evening.

For Lunch I had a chicken breast salad. I finished this with a smoothie. This was 1/2 a honeydew melon, 2x kiwis a stick of ginger, 1/2 an apple and a cup of raspberries.

I am definitely looking forward to starting running again and getting the exercise started.

Hope you are all having a lovely week!

Savory Cup Cakes

This sounds a little crazy, however they are some of the best tasting things I have ever had.

First I greased a cupcake tin with coconut oil. Secondly you place 1-2 pieces of lean-thin sliced ham around the base. You then crack one egg into each mould. Season with crushed chili’s or black pepper.

Finally put into the oven for 7 minutes at 180 degrees Celsius.

These taste amazing. I made them with my girlfriend Katie and check out the pictures on instagram at @healthy_eating2015 on instagram.

Weekend

Sorry guys I have not been feeling too well over the weekend and still feeling rough today so had to cancel my exercise which sucks. But I would rather rest for a few days and be able to run at near on 100% fitness.

I kept the healthy eating with lot’s of lean meat and vegetables. I also have a very interesting Sunday breakfast which I will share with you later. It is a fantastic idea.

Hope everyone had a fantastic weekend :)

Breakfast this morning and lunch for later on.

For breakfast I had oats and a raspberry – kiwi – pineapple smoothie. The texture was actually really eye catching with a thick pink colour to it. It was extremely tasty too! My lunch for today is in preparation for my after work run. My lunch consists of wholegrain pasta, homemade tomato sauce, turkey breast and broccoli. Followed by an apple and a kiwi. This will give me enough nutrients and carbohydrates to keep energised for a strong run.

Happy Friday everyone :)