My 3 Favourite Steaks!

Hello again:

Once or twice a week I like to have a red meat for my dinner to change it up from the usual white meats.

My favourite has to be:

Ostrich Steak: This is a tender and tasty steak which is low in fat and high in protein.

Next up is Venison steaks. This too has the texture of Ostrich but not as tender. It has a great taste and a very healthy meat. It goes well with a salad or roasted vegetables.

Finally, it is the fillet steak. This i a tender, succulent piece of meat which goes well with roasted vegetables. I love to eat this with roast potatoes and broccoli.

It is always good to mix up the white meat with red once in a while.

What is everyone else favourite meat?

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My Favourite: Quick healthy dinner

My favourite healthy meal is an asparagus omelette.

2x Whole eggs

2x Egg whites

Handful of asparagus.

I usually add chicken cooked with coconut oil or bits of Mozzarella.

Basically i mix the egg up and put into the pan and cook on a low heat whilst the asparagus and/or broccoli boils.

I then grill the top of the omelette and place the asparagus and chicken into the middle and fold it over. I then finish with a seasoning of pepper.

This is a great meal to ensure nutrients and calories when you are short of time. I always cook all of my food with Coconut oil as it gives it a great taste and is extremely healthy for you.

Anyone else have any quick meals they would like to share?

My recent races…

Hello,

An update on my races. The times are getting better. I just need to think of some ways to improve the time and also increase my stamina levels. The past 3 race results have decreased in time by 3 mins from my first to current race.

I have started to include an extra 4 mile walk 3-4 mornings a week to help strengthen my legs.

I also do a hill sprint session once a week.

I will need to up the sprint sessions to at least twice a week.

Does anyone have any tips to help improve fitness?

Running Update!

Since we last spoke I have been running a minimum of 7k a day 4-5 times a week even more. I walk 3.5 miles 4 out of 5 days in the morning to work. It has helped improve the strength of my legs and my stamina.

However I need to improve my upper body strength and toning as well as my eating habits.

Need to work on the following:

– Abs. – Leg raises and Crunches.

– Chest. – More press ups and resistance training.

-Eating Habits. – Keep the meat and Vegetable ratio’s up. Cut out Unhealthy Snacks.

Anyone else have any ideas to improve their diet or exercise regime?

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?