Mind Body Soul & Heart - Outdoor Fitness

SALMON SKEWERS WITH FAT-FREE MARINADE

INGREDIENTS

1/4 cup lemon juice
1 tbs dijon mustard
2 tbs white wine vinegar
1 chilli, deseeded and chopped, optional
3 tbs sweet chilli sauce
1 tbs Worcestershire sauce

FOR THE SKEWERS:

600 g salmon fillet, cut into 3 cm cubes
1 lemon, halved length ways and sliced

DIRECTIONS

Shake together the marinade ingredients in a screw-top jar. Soak 8 wooden skewers in hot water for 10 minutes. Thread 3 salmon pieces onto each skewer, alternating with a lemon slice. Brush over half the marinade. Heat a non-stick frying pan over medium to high heat. Cook salmon skewers for 3-4 minutes, turning regularly. Serve with watercress and avocado salad and the rest of the marinade for dipping.

(2 SERVINGS)

INGREDIENTS

500ml (2 cups) fresh/frozen mixed berries
250ml (1 cup) crushed ice
125ml (½ cup) grapefruit juice OR 15ml (1 tbsp) lemon juice
DIRECTIONS

Blend all the ingredients together and serve immediately.

HOW TO BOUNCE BACK FROM A BREAK IN YOUR ROUTINE

Setbacks happen. Increased work demands, injury, catching the flu can disrupt your regular fitness habits.

Plan to survive the setback – you may even be recharged by it. So many people are quick to jump to the conclusion that taking time off will leave them lazy, fat and extremely unfit. But time off may even be beneficial for you.

EXERCISE DAMAGE CONTROL

It’s temporary. You don’t have to give up on your fitness goals. If your life is upended for whatever reason, take a break from your usual, full routine and choose activities that you can manage during this time. Or make alternative arrangements.
You will not lose all of your fitness gains over a span of a week; in fact, even if you took a whole month off, chances are the effects wouldn’t be too extreme when you decide to get back into your fitness routine.
Rest is good. Everyone should, theoretically speaking, take at least one full week of rest after every six or so months of training. So, if it’s been a while since you had some time out from your fitness routine, this may be just what your body needs.

GET BACK INTO IT

Reduce strength training intensity

The first week of getting back into your fitness routine, try cutting your intensity by about half to three-quarters.
Downplaying your regular routine will reduce soreness and stiffness – which could prevent you from completing your weekly routine.
After one week, bump up your weights to your normal level.

Take cardio slow

Getting back into a cardio routine is often harder than getting back into a strength training routine. That’s because we lose our cardiovascular fitness faster than we lose our muscular strength.
When you first get back into your cardio routine, try alternating periods at your old pace with periods at a slower pace. So, for example, if you used to run at a ten-kilometer-per-hour pace, now do five minutes at your original pace followed by five minutes at a slower pace. Or walk for two to five minutes between sets of your regular pace.
Alternate back and forth between a slower pace and your normal pace until the total session is completed, reducing the total time at the slower pace over a week or two until you are back to your normal level.
If it’s been a month or more since you’ve done any cardio activity at all, you might find that you have to go at the slower pace for a much longer portion of the workout than before. Or you may need to do the entire session at a slower pace. Don’t be discouraged. You’ll get back you’re your cardio groove within a couple of weeks.

Don’t forget to stretch

Reduce the pain and discomfort of getting back into your exercise routine by spending a little extra time after each session stretching.
The ideal time to stretch is while your muscles are still warm. Do some general stretches straight after your warm-up and after your workout. Try to hold each stretch for 20 seconds or longer.

Fuel your body right

When you get back to your fitness routine, pay attention to what you eat. Make sure you’re getting enough calories to fuel your body for exercise.
If you’ve been watching your carb intake while taking a break from exercise, you can up your carb intake a little over and above what you’d normally eat for two or three days after you get back into your fitness routine.
Chances are that your muscle glycogen stores are running a bit low after a period of low-carb eating, so top them up to avoid suffering from fatigue during your workouts.

Happy August!! 💜 One month to Spring!!! 🌷Let's set some goals and smash them! 💪🏋

Exercise to be fit, not skinny. Eat to nourish your body. And always ignore the haters, doubters and unhealthy examples that were once feeding you. YOU are worth more than you realise.

There are plenty of difficult obstacles in your way. Don't allow yourself to become one of them.

**NEW PRICING STRUCTURE FROM FEB 2017**
*To save you money and simplify payments*

Monthly charge if you attend classes:

*Once a week - R200
*Twice a week - R375 (R25 discount)
*Three times a week - R550 (R50 discount)
*Four times a week - R725 (R75 discount)

*******************************************************

*Payment by EFT by the 1st of the month
*No carry overs to the next month if you don't attend
*No changing frequency during the month - choose wisely and commit

It's a new year so you can take on a new YOU!!! You are capable of so much more than you think. So maybe this year you should start thinking that you ARE more capable!!!!
Our mental state determines so much of how we treat ourselves and other people. Challenge yourself to be more patient, kinder, and motivating, especially to yourself!!!!

Classes start on Monday!

Classes -

Rise & Shine: 5:00 am to 6:00 am (Monday, Wednesday, Friday)
*
Rise & Shine: 6:00 am to 7:00 am (Monday, Wednesday, Friday)
*
Rise & Shine: 7:00 am to 8:00 am
(Tuesday, Thursday)

* * * * * * * * * * * * * * * * * * * * *

Road Rage: 5:00 pm - 6:00 pm
(Monday, Tuesday, Wednesday, Thursday, Friday)
*
Road Rage: 6:00 pm - 7:00 pm
(Monday, Tuesday, Wednesday, Thursday, Friday)
*
Road Rage: 7:00 pm - 8:00 pm
(Monday, Tuesday, Wednesday, Thursday, Friday)

Saturday hangover: 6:30 am to 7:30 am
Saturday hangover: 8:00 am to 9:30 am (extra 30min)

Who knows what this year will bring; good, bad, tough, easy...there's a lot that's out of your control. However, what IS in your control is how you treat yourself and how you set yourself up for the best possible results. It doesn't have to be perfect, it just has to be consistent.
Make a plan (or schedule) and stick to it!

See you all next week!

Classes -

Rise & Shine: 5:00 am to 6:00 am (Monday, Wednesday, Friday)
*
Rise & Shine: 6:00 am to 7:00 am (Monday, Wednesday, Friday)
*
Rise & Shine: 7:00 am to 8:00 am
(Tuesday, Thursday)

* * * * * * * * * * * * * * * * * * * * *

Road Rage: 5:00 pm - 6:00 pm
(Monday, Tuesday, Wednesday, Thursday, Friday)
*
Road Rage: 6:00 pm - 7:00 pm
(Monday, Tuesday, Wednesday, Thursday, Friday)
*
Road Rage: 7:00 pm - 8:00 pm
(Monday, Tuesday, Wednesday, Thursday, Friday)

Saturday hangover: 6:30 am to 7:30 am
Saturday hangover: 8:00 am to 9:30 am (extra 30min)

Even in the freezing cold, these ladies are out training. True dedication.

So proud of my 5 to 6, Rise & Shine class!! Rain or shine, freezing cold. These ladies make it to their training. You're the reason I love what I do!!