23 Feb

Healthy Turkey Burgers

 

 

 

Who doesn’t like a burger? but they can be calorie dense food that. You can look at different alternatives that are healthier & lower in calories.

 

Ingredients

  • 2 teaspoons olive oil
  • 2-3 spring onions
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons reduced-fat sour cream
  • 4 teaspoons Worcestershire sauce
  • 1 1/2 pounds lean ground turkey
  • Nonstick cooking spray
  • 3 ounces blue cheese, crumbled
  • 6  Gluten free hamburger buns, split
  • 2 firm, ripe tomatoes, sliced
    1 medium red onion, thinly sliced

Directions

  1. In a griddle pan, warm the olive oil over medium heat. Saute the spring onion until just softened, about 2 minutes. Transfer to a medium bowl, season with the salt and black pepper and let cool. Stir in the sour cream and Worcestershire sauce then add the turkey and mix gently until just combined. Form into 6 patties.
  2. Heat a grill to medium-high. Mist grill with cooking spray or line with foil and cook burgers 5 minutes. Turn and grill until almost cooked through, about 3 minutes more. Top each burger with some of the blue cheese; cook 1 to 2 minutes more or until burgers are just cooked through and cheese is melted.
  3. Arrange burgers on buns and top with sliced tomato, avocado and red onion.

Nutrition Information

Servings Per burger : 6
PER SERVING: 370 cal., 13 g total fat (4 g sat. fat), 29 g carb. , 35 g pro.

 

20 Feb

How To Deadlift Correctly

 

 

Why Deadlift?

It’s always important to start with why. Why? Because having a good reason for doing something makes planning easier.

So, why deadlift? Quite simply, the deadlift is one of the most effective exercises for developing the pure strength that’s a precursor to bodily size and athleticism. Since it’s a full-body exercise that recruits a lot of muscle mass, the deadlift also builds total-body muscle. It’s also one of the few exercises that directly targets the hamstrings, a group of muscles often neglected.

The deadlift also improves posture. We live most of our lives in front of our bodies, ignoring our rears. In turn, we develop bodily frames without balance, leading to a host of postural issues—hunched shoulders and weak backs, for example. Deadlifting reintroduces us to our body’s backside. Posterior training balances the body, giving us cause to stand taller and with greater strength.

In short, deadlifting will support your aesthetic goals, help you build better posture, correct various strength imbalances, help you build total strength, and turn you into a total gym badass. After all, there’s nothing quite like ripping heavy weight from the ground.

 

How to Deadlift

Look on YouTube and you’ll find a multitude of videos of folks doing their best one-hump camel impersonations while dragging a barbell up their legs. These well-intentioned lifters are not to be emulated. Every time you deadlift, you should be totally focused on good form

Good form’s main purpose is no secret: It reduces injury risk. The risk is never completely eliminated, but good deadlift form distributes the lift’s stress evenly across tissues rather than placing a destructive load on a specific area—the lower back, for example.

Secondary to limiting injury risk, good form also boosts performance: The right muscles work at the right times to crane the bar from the floor to the lockout position. When you lift with good form, the bar follows a path that allows for efficient use of the legs, hips, and back.

What does good deadlift form look like? Your feet should be spaced hip-width apart with your grip just outside your legs. Your back should be flat—neutral spine—from start to finish. The bar should remain in contact with your legs for the entire range of motion. Your hips and knees should move in concert to transfer the bar from the ground to an upper-thigh, locked position.

If you can’t maintain a flat back when setting up to deadlift from the floor, don’t deadlift from the floor! There’s no rule that says you have to. Elevate the bar on squat-rack pins or jerk boxes to a position in which you can flatten your spine. This wonderful deadlift variation is called a “rack pull,” and it’s especially good for those with mobility issues that limit their deadlifting range of motion.

 

 

16 Feb

Spinach and Strawberry Smoothie

 

Ingredients:

  • 150g low fat vanilla yoghurt
  • Around 200ml water
  • 1 medium banana
  • 100g strawberries / sliced
  • 2 large handfuls of spinach

Instructions:

In blender, combine yogurt, water, banana, strawberries & spinach. Blend on high until smooth. Pour into glasses and serve.

Per serving:

Around 120 calories, 5g protein, 2 g fat , 25 g carbohydrate & 4 g fibre

 

16 Feb

35% off One on One Personal Training

 

 

35% off One on One Personal Training

£600 / now £390

Includes:

10 Personal Training sessions at The Vault Gym / Scrutton Street

Personalised macronutrient food plan

Personalised training programme

24/7 email and text support through out the week

 

If you are interested. Please go to the contact page & fill in the details

 

09 Feb

Quick Chili Lime Cod Dinner

 

 

 

Cod is an excellent source of protein as it practically has no carbs or fats in. But, many find it a little bland.  Fear not, here is a really easy recipe you can use to make sure you are eating your protein.

Ingredients:

  • 250g wild caught cod
  • 1 egg
  • 1/3 cup coconut flour
  • 1 lime
  • 1 tsp crushed red pepper
  • 1 tsp salt
  • 1 tsp garlic powder

Instructions:

Preheat oven to 400°F.

In a bowl, crack and beat an egg. In a shallow bowl, add coconut flour and get rid of any clumps.

Soak each fillet of cod in the egg for about a minute on each side.

Then press each side of the fillet into the coconut flour.

Arrange the fillets on a cooking sheets and season with the spices. Squeeze the juice of a lime all over each fillet for some amazing flavour.

Bake in the oven for about 10-12 minutes. S

tick a fork into one of the fillets and twist. If the fish flakes easily, it’s ready!

Serve immediately with a side of creamed spinach. Enjoy!

 

 

 

06 Feb

Strong Hamstrings – Strong Legs

 

 

Many gym goers will spend a lot of time training their quadriceps by doing squats, leg press & lunges but neglect their hamstrings. The hamstring are just as important as the quadriceps because your hamstrings cross the knee and hip joints, they work to bend your knees and draw your hips backwards. When executing explosive movement, these muscles play an important part in shifting the load from your knees to your hips.

They also contribute to your ability to absorb the shock of movements involving high velocity or force. While your hamstrings contribute to functional motion, such as walking, they help you to achieve speed, power and agility in many sports. For example, a sprinter’s performance pivots on strong hamstrings.

The movements below are the best you can do to develop thick, strong hamstrings.

Move No. 1: Romanian Deadlifts

RDLs torch the hamstrings in the most athletic way possible, as a hip extensor and contributor to a properly functioning posterior chain. I generally keep reps between 8-10 when doing this exercise, try going heavier rather than lighter.

 

Move No. 2: Eccentric Glute Hamstring Raises

The reason many sprinters injure themselves is because of their hamstrings’ poor ability to decelerate the lower leg to stop it from extending. Exercises that focus on the eccentric strength  of the hamstrings are a crucial strength tool. The best news is that you can achieve this using bodyweight only. Assume a tall kneeling position, with your heels secured under anything immovable. Without bending forward at the waist, contract your hamstrings and dig in hard with your heels as you slowly let your body descend toward the floor for a 5-8 second negative rep. You should land gently on the ground in a push up position. At this point, push yourself back up to the start position using your hands to help, and repeat.

 

Move No. 3: Barbell Hip Thrust

Hip thrusts are the best way to get a heavy hip without large amounts of stress on the lower back. These can be a saving grace while you’re recovering from an injury. Sure, primarily they’re meant to target the glutes , but the hamstrings’ contribution is just as important to making the lift successful.

 

Move No. 4: Box Squats

The truth is, hamstrings are like the triceps of the legs. Their development is the key to true leg size, and their strength translates to plenty of other strong moves in the gym. It goes beyond just jumping on the hamstring curl machine and going to town. Here are the moves that deliver the most bang for their buck.

 This sounds like a shocker, but properly executed box squats can recruit a ton of hamstring tissue. For this particular purpose, they beat squatting to full depth because there’s less quad involvement due to lower-knee flexion and greater hip flexion. What matters most is that you come to a full stop on the box while staying tight. The second you let go of your tension through your lower and upper back, this becomes an unsafe movement. Remember to use a slightly wider, toes-out stance when squatting this way too. This will ensure that your shins stay more vertical to shift the emphasis away from your quads.

 

01 Jan

Setting Realstic New Years Resolution Goals

 

best-happy-new-year-pictures

 

 

Firstly, Happy New Year. I hope you enjoyed the festive season with friends & family.

It is officially the new year which means one thing, new years resolutions will be starting in the coming few days of which for many will be losing weight.

I have already witnessed some horrific advertising this morning. Ridiculous diet regimes & training programmes that claim to burn 3-4 x the amount of calories etc etc.

I thought I would give you some realistic & sensible guidelines which will allow you to approach this sensibly & look at this long term.

If like many, you have spent the past few weeks eating & drinking more than usual. Drastically reducing your calorie intake is NOT the answer. The best & most simple way of approaching this is to work out your calorie/macronutrient breakdown just to maintain your weight. Once , you stuck to this principle for a few days or a week, I would then start to slowly reduce calories/macronutrients as your weight starts to reduce & monitor this on a weekly basis. I do this with all of my clients & it is a much more productive way both short & long term.

The same rule applies to heading to the gym. The number of weekly training sessions I normally do dropped in December as  many people are out socialising more than normal or too busy at work trying to get as much work done before the Christmas break. If you have done none or very little exercise for some time, heading to the gym 5-6 x a week is not the answer. 2 – 3 x a week is enough to start again. If you feel after a week or two you wish to increase the frequency/intensity then do so.

Both of the above should NOT be seen as a chore. Look at this as a fresh start & a positive step towards a healthier you. This whole process should be seen as a long term investment rather than being “healthy” for a month & going off the rails once January is over, which normally results in gaining weight. This is a marathon not a sprint.

DO NOT BUY IN TO BS propaganda. There are NO short cuts with this. If there were, we would all being doing them with miraculous results. Prime example being, detoxes. Nobody did this until a few years ago, now a massive majority of the general public rush to this in January. Many of these claim 10lbs weight loss in a week, reduce/cure serious illnesses. If you like coffee for example, not having any for a month is pointless. You are depriving yourself of something you like but instead of always having 4-6 cups a day of it a day reduce it to 2-3 permanently. Your body does not need to detoxify from coffee you just probably need to drink less of it.

Eat a variety of foods. Eating a chicken salad or chicken, broccoli with sweet potatoes countless times a day / week is not the answer, it’s dull & boring. Make sure you are eating plenty of  vegetables, foods enriched with protein & essential fats.

Eat real food. Many run out & buy loads of pointless supplements some of which make some bold statements in regards to their results. Protein shakes/bars are ok & very popular but try to get as much of your daily calories, macronutrients from REAL food.

YOUR BODY NEEDS CARBOHDRATES. Eating no carbohydrates is ridiculous & not healthy long term. If you are looking to lose weight, then yes, slowly reduce them but having none for weeks on end is not an answer.

Sticking to the basics in the gym. Adding squats to your training routine is far more productive than using a leg adductor/abductor machine. A squat will work the quadriceps & hamstrings in one movement which is a lot more functional to the body & will burn more calories.

My final point may annoy or upset some people but below are your kidneys & liver. Their prime function is to detoxify & cleanse your body. If they do not function properly you end up on dialysis or you die. Please do not think by drinking a herbal tea, taking a slimming tablet etc etc will do the same function as these 2 vital organs in your body.

 

kidneys

 

 

 

 

23 Nov

Black Friday Sale

 

black-friday

10 sessions £600 / save 50% now £300
 
This includes:
10 personal training sessions at The Vault Gym
Personalised macronutrient food plan
24/7 email and text support through out the week
Personalised training programme
Offer valid : Thursday 24th – Monday 28th November
If you are interested go to the contact page or call 07788 545812
22 Nov

Healthy Chocolate Muffins

 

 

muffin

 

Sweet treats are every where and like anything in life, moderation is key. When treating yourself you can choose better options rather than treats full of refined sugars equating to more calories consumed all of the time.

 

Like many , I too am I fan of a good muffin but do not want the excess sugars, fats and calories. Why not try these tasty muffins that are lower in sugar and calories.

 

 

Ingredients:

100g pecans (or walnuts)

85g rolled oats

90g buckwheat flour

3 tbsp raw cacao powder

1 tbsp ground cinnamon

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp fine sea salt

160ml plain yogurt or kefir or buttermilk

80ml extra virgin olive oil

2 ripe bananas

6-7 soft dried dates

3 large eggs

85g  good quality dark chocolate ~70%, melted over double boiler

 

For topping the muffins:

Some good quality dark chocolate bar ~70%, chopped into ~3/4″ chunks

Large flakey sea salt

 

Method:

1. Preheat oven to 200c.  Line or grease muffin tin.

2. Add the pecans and roll oats into a food processor and pulse into a coarse flour.  Transfer to a large bowl and add in the remaining dry ingredients. Mix well with a whisk.

3. Using a blender or in the same food processor, add all the wet ingredients except the melted chocolate. Whiz it up until a smooth consistency is achieved.

4. Melt the chocolate.  If you are using a chocolate bar (as opposed to chocolate chips), cut the bar into smaller pieces for quicker and more even melting.  Bring a pot of water to a gentle simmer and set a heat-proof bowl containing the chocolate  over the pot, ensuring the bowl bottom does not touch the water at all. Using a spatula, stir and stir until almost all the lumps are gone.  Remove from the heat and stir the remaining lumps away with the residual heat. Let it cool slightly.

5. Combine the dry ingredients and the wet ingredients from the previous steps 2 & 3 and fold everything until well combined. But do not overmix. Finally, fold in the melted chocolate.

6. Divide the mixture into the muffin tin. Bake first for 16-18 minutes.  Top each muffin with a piece of chocolate and a teeny sprinkle of flaky sea salt.  Place back into the oven for another 2-3 minutes, or until a tester inserted in the centre comes out dry.

 

18 Nov

Parmesan-Crusted Baked Cod

 

 

parmesan-crusted-baked-fish-mr

 

Cod is a great source of protein and very low in fat but for many it is a little tasteless and boring. Here is a quick and easy way to add some flavour without adding a ton of additional calories.

 

Ingredients:

1 Cod filet

White Flour 50g

2 Egg white / 1 yolk

Breadcrumbs 150g

Grated Parmesan Cheese / to taste

Dried Oregano 1/2 tsp

Dried Basil 1/2 tsp

Dried Thyme 1/2 tsp

Pinch of black pepper

 

Directions:

Preheat the oven to 220 degrees.

Place the prepared baking sheet in the oven to preheat.

Pat the fillets dry with a paper towel and season them with salt and black pepper.

In a shallow dish, stir together the flour, salt, and black pepper.

In a second shallow dish, whisk together the egg and egg whites.

In a third shallow dish, stir together the breadcrumbs, parmesan cheese, dried oregano, basil, and thyme.

Dredge each fillet in the flour, shaking off any excess. Dip the fillet in the egg wash, allowing the excess to drip off.

Gently press the fillet into the breadcrumbs.

Spray the tops generously with cooking spray.

Carefully remove the preheated baking sheet, and place each fillet sprayed-side down on the cooling rack. Spray the other side with cooking spray.

Bake for 16-18 minutes, or until just cooked through.