QUICK WEIGHT LOSS TIP

I hope you are having an AWESOME weekend so far! I just wanted to drop you a line to share this little fact with you.

Did you know that often times thirst is mistaken for hunger? Yeah, it's true. Far too often people reach for calorie rich foods because they think they're hungry when really they just need a tall glass of cold water because their bodies are dehydrated.

Try this the next time you think you're hungry. Drink a glass of water, see if you feel satisfied and then decided if you need to reach for some food. A wicked tip I share with all my clients is drink 500ml of water before any major meal to avoid overeating! It is a sneaky but effective "get lean" tip! Feel free to share this fact with everyone you know.

You're the best!
Committed to your success,
Leon

SALAD OF MARINATED CHARRED SQUID WITH CANELLINI BEANS, ROCKET & CHILLI

Salad of Marinated Charred Squid with Cannellini Beans, Rocket, and Chilli

Try this delicious recipe from Jamie Oliver for a healthy summer supper packed with protein!

2lb 3oz (1 kg) squid, trimmed and gutted
Salt and freshly ground black pepper
1 x 400g tin of cannellini beans, or use 17g dried ones, soaked and cooked until tender
1 to 2 fresh red chillis, sliced
2 good handfuls rocket
2 to 3 tablespoons lemon juice
4 tbsp olive oil
Extra-virgin olive oil

Try to get your fishmonger to skin and gut the squid for you. Score the squid lightly in a casual criss-cross fashion. Set it aside while you get a griddle pan very, very hot. You can also use a wok or the BBQ.















Season the squid lightly with salt and pepper just before cooking, then add it to the pan. After a minute, it should be nicely charred, so turn it over and cook for a further minute. Remove the squid from the pan and set aside.

Heat up the cannellini beans and sprinkle them into a bowl. Add the sliced chillis to the bowl with the rocket, lemon juice, and olive oil, and season. Cut the squid at irregular angles and toss it in with the rest of the ingredients. A good drizzle of extra-virgin olive oil over the top will finish it off nicely.

Serves 4 to 6
Prep Time: 5 minutes
Cook Time: 5 minutes
Difficulty: Easy

DAILY DESK WORKOUT!

These office exercises are a great way to get a little bit of exercise in during the working day - without even having to move from your desk! The exercises incorporate stretching and strengthening your body. They will not only help your overall fitness, but should help to improve posture, reduce back problems from prolonged sitting, and give you more energy at work.

Of course, this workout should not take the place of traditional strength training, (such as Sound Fitness Team Training) but offers you a way to keep your blood moving if you can't get away from your desk. Each day, however, you should aim to get outside for a break in the fresh air, and 10 minutes of excercise, such as a brisk walk can easily be incorporated in to this.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Make sure the chair you use is stable. If your chair has wheels, please push it against a wall to make sure it won't roll, or lock the wheels if possible. Where possible try to avoid using a wheeled chair at all. Please check your employer's health and safety policy.

Equipment Needed

A chair and a water bottle or light-medium dumbbell.

Stretches for Your Wrists and Arms

Wrist Stretch: Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.



Wrist & Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.

Lower Back Stretch: Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.

Lower Body Exercises

Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Leg Extension: Sit tall with the abs in and extend the left leg until it's level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.

Chair Exercises

Chair Squat: From sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.

Dips (a Sound Fitness Team Training favourite!): Make sure chair is stable and place hands next to hips. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.

















One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.



















Upper Body Exercises

Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.

Bicep Curl: Hold water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat other side.

Ab Exercises

Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gentley bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).

















Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don't force it or you may end up with a back injury.