Recipe: Quick Lunch; Tuna, Apple & Celery Salad

IMG_0701[1]Quick lunch for when you’re in a hurry and just need something to keep you going.

Ingredients:

> Lettuce Leaves or Spinach (You Choose)

> 1-2 Tins of Drained Tuna

> 1 Apple Sliced

> 1 Celery Stick Chopped

> Balsamic Vinegar to taste

Mix all the ingredients up. Takes about 3 minutes.

Simple.

Strength Pursuits,

Phil

Recipe: Quick Guacamole…Awesome Avocados

IMG_0669

Who doesn’t love guacamole?

Ingredients:

– 2 Avocados (de-stoned & flesh scooped out with a spoon)

– Lemon juice

– 1 Red Chili

– 1 tsp Paprika

– Olive oil

– Salt & Pepper

– Fresh Coriander

Dump all ingredients into a blender, whiz the business up. Then taste and adjust seasoning, oil/lemon to your own preference.

Will keep for a few days. If it goes black or dark green in the fridge, simply add some lemon juice and mix.

Strength Pursuits,

Phil

4 Spices And Herbs to Improve Your Health

Essential-Herbs-Spices-01-pg-fullSearch the net or ask your trainer about supplements that will improve their health or performance and they’ll generally come out with recommendations like fish oil, greens supplements, protein powders, zma, creatine-the list goes on.

Whats not talked about in the locker room or cited between trainers are the myriad of benefits from simple kitchen herbs and spices. Not only do they make food bloody tasty but they also have added health benefits.

Check these out:

Basil:

Basil

– Reduce inflammation

– Lower cholesterol

– Prevent/reduce blood thrombosis.

Ginger:

gingerr-Reduce inflammation

– Reduce muscle soreness

– Decrease heartburn

– Lower LDL cholesterol

– Increase HDL cholesterol

– Reduce migraine symptoms.

Tumeric:

tur– Anti-inflammatory (decrease osteoarthritis symptoms)

– Reduce cognitive disfunction

– Full of anit-oxidants that protect DNA

Cumin:

organic_cumin– Improves digestion

– Improve immunity

– Increase cognitive function

So start adding more herbs to your dishes and reap the benefits.

Strength Pursuits,

Phil

 

 

3 Tips to Increase Your Deadlift Positions

dl5Quick post here.

Generally when people miss deadlifts it comes down to a weakness in one of three positions.

1) Missing Off the Floor

2) Missing Mid-Shin-Knee Height

3) Failure to Lock Out

There are a few go to exercises to incorporate into your sessions that will attack these sticking points.

Missing Off the Floor:

One exercise that I’ve found quite useful is deadlifting with my feet on a plate, step or block of wood. Deficit deadlifts essentially puts the body in a position where you are further away from the bar and the floor. You have to use more power to get that bar moving.

Here’s what it looks like:

– Deficit Deadlift

deficit-deadlifts

Missing Mid-Shin-Knee Height:

If you’re missing here, its more than likely that your hamstrings are weak. Below are some god options:

– Glute Ham Raise

glute-ham2

– Romanian Deadlift

6-1.-rdl-420x420

– Seated/Lying Leg Curls (the leg curl gets an awful bashing, it is useful; please don’t start yelling nonsense like ‘its not functional’)

Lying-Leg-Curls-300x300And finally…

Failure to Lock Out/Top Position:

What’s weak here? Probably your glutes as these are the guys that are involved in extension of the hips.

Try these:

– Kettlebell Swings

kbsw

Hope that helps.

Strength Pursuits,

Phil

 

 

 

 

Recipes: Pizza Chicken

IMG_0561[1]Really simple recipe here.

Instead of using the standard doughy base for pizza, opt for a chicken fillet instead.

Ingredients:

– Chicken fillet (butterflied)

– Tomatoes, chopped

– Goats Cheese Curd

– Parmesan Cheese, grated

– White Cheddar, grated

– Dried Oregano

– Garlic Purée

– Tomato Purée/Paste

– Basil, chopped

Steps:

1) On a baking dish, place the chicken and spread goats cheese curd on first.

2) Then spread tomato purée, add the garlic purée after.

3) Sprinkle some parmesan and white cheddar on. Then add the chopped tomatoes.

4) Sprinkle oregano on and then more cheese. Add the basil.

5) Season as necessary with salt and pepper.

6) Cook in oven for 15-20min in oven at 180 degrees Celsius.

IMG_0562[1]

Every time I do this recipe I mix it up with the toppings. I’m thinking of adding some bacon or pepperoni the next time.

Go for it, use your imagination.

Strength Pursuits,

Phil

Recipes: Roast Potatoes with Garlic & Thyme

IMG_0452Ingredients:

– Small Potatoes, cut in halves

– 3-4 Garlic Cloves, crushed

– Thyme

– Olive Oil

Steps:

1) Pre heat oven to 185 degrees C for 10min.

2) On a tray, dump the spuds & then drizzle with olive oil.

3) Add garlic & thyme. Mix.

4) Place in oven. Cook for 30min.

IMG_0456

Strength Pursuits,

Phil