Single Leg Lifts!

After the yummy Halloween dish I think its time for another Pilate's of the day (",)

Single Leg Lifts


Our Starting Position is:

Lie on your back with your knees bent and your heels close to your tail bone. Spine and Pelvis is in neutral closing all gaps between your spine and the mat.

Movement:

Inhale: Prepare
Exhale: Sink your ribs down and lifting your leg off the mat to table top.
Inhale: Pause
Exhale: Lower your toes down to the mat (Like dipping your toes into the water making a ripple effect :) )

Do another 8 on this leg and repeat the exact same on the other leg.

Our Focus:

Abdominals (",)

Our Aim:

To strengthen your abdominal, Increase core stability and to get used to a neutral pelvis.


Remember!!!!!

Do not arch your back
Keep neutral pelvis at all times
Keep your knees bent in the same angle

Hallowen Pumpkin couscous Salad!

Its Halloween today so thought we should add something orange onto the blog to celebrate :)

I have found a yummy pumpkin couscous salad recipe that's quick and easy to make and also pretty healthy if you want to stay away from the trick or treat sweets.

The salad Serves 4 so can be made for dinner tonight (",)

Caramelised garlic:

15ml (1tbsp) butter
15ml (1tbsp) olive oil
10 cloves garlic
15ml (1tbsp) brown sugar
15ml (1tbsp) sherry vinegar

Salad:

10ml (2tsp) ground cumin
10ml (2tsp) ground coriander
2.5ml (.5 tsp) crushed chili powder
5ml (1tsp) salt
Olive oil
1 Large butternut or small pumpkin, peeled and cubed
2 Red peppers cut into chunks
250ml (1cup) couscous


Dressing:

100ml olive oil
30ml (2tbsp) soy sauce
Zest and juice of 1 lemon
5ml (1tsp) honey
Zest of 1 orange
Salt and pepper
Handful fresh coriander
Handful Fresh rocket



Now finally onto how to make it :)

Method:

For your caramelised garlic, heat the butter and oil in a pan and fry the garlic cloves over medium heat until pale golden. Add the sugar and the vinegar and cook gently until the garlic is soft and sticky.

For your salad, mix the cumin,coriander,chili and salt with enough oil to make a fairly runny paste. Preheat your oven to 200'C. Place the pumpkin and peppers on a baking tray, pour over the spice mixture and toss to coat. Roast until tender and a little charred. Remove and cool.
Make the couscous according to the packets instructions and combine with the roast vegetables and caramelised garlic.
Whisk the dressing ingredients together and toss through the salad.

Now for the finishing touches... Garnish with coriander and rocket and serve at room temperature.

Looks good right???

Healthy Breakfast!

Many traditional breakfasts are too sugary,carbohydrate heavy or just overly fatty but there are luckily lots of lower-fat options you can turn to for a healthier start of the day.

To have a perfect combination breakfast your breakfast should contain some protein,wholegrain carbohydrates,low-fat dairy and fruit or vegetables for vitamins and minerals. If you like cereals, choose one that contains whole grains and not too much sugar.

Try this yummy Creamy Fruit and Muesli Layer out!!!


What you need is:

3 nectarines
125g blueberries
8 teaspoons clear honey
300g fat free fromage frais
4 tablespoons muesli


Halve, stone and slice the nectarines. Place a teaspoon of clear honey in the base of 4 tall glasses. Add a tablespoon each of fromage frais and muesli then a slice of nectarine and a few blueberries.

Add another tablespoon of fromage frais, a teaspoon of honey and finish with more nectarines and blueberries. Chill until ready to serve.

Serves 4 of course! Let me know if you like it (",)

Shoulder Bridge

Pilates exercise for today is the shoulder bridge!

Lets see how it is done (",)


Starting Postion:

Lie on your back with your knees bent and your heels close to your tailbone with your arms extended down by your sides.

Movement:

Inhale: Prepare
Exhale: Pelvic curl up forming a nice bridge
Inhale: Lift your right foot of the mat and take your leg up to 90 degrees keeping your toes pointed.
Exhale: Lower your extended leg down to the same level as your left knee keeping it straight and your toes pointed.
Inhale: Flex your foot and take it up to 90 degrees.

After 8 on your right leg place your foot back on the ground, restabalise your pelvic curl and do the exact same on the other leg. Once this is easy extend your leg all the way to the ground instead of just to your bent knees height.

Our Focus is:

Abdominals
Hamstrings
Hip flexors

Our Aim in dong the Shoulder Bridge is to Strengthen our Core, Adominals and hamstrings and to lengthen our hip flexors.

Green Papaya Salad

2 Servings, Prep Time: minutes, Total Time:10 minutes

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• 5 Cherry Tomatoes
• 2 Chili Peppers
• 1 tablespoon dried Shrimp
• 1 1/2 tablespoons fish sauce
• 1 clove garlic
• 6 green beans
• 2 cups shredded green papaya
• 3/4 lime
• 1 1/2 tablespoons Palm sugar
• 2 tablespoons toasted peanuts  

To read about the origin of the salad and some more interesting facts visit  http://www.thaitable.com/thai/recipe/green-papaya-salad


Hope you enjoy your fresh and light salad :)