How can it be the end of February already!? Anyway, here’s some of my favourite things for this month:
This fundraising event
Please get involved in the Mother’s Day Classic Fun Run/Walk this year. CoMotion Fitness has already got a fundraising page up and participants for the walk and run. The event is on May 13 and you can choose to walk or run the 4k or 8k course. Visit the website for more information and to register. If you’d like to join the CoMotion team, just choose ‘CoMotion’ in the drop down menu on the registration form where the teams are listed.
The Mother’s Day Classic is always a fun event and you will not only have a great time, but you’ll be doing yourself and others a lot of good. Win/Win! Let’s help find a cure for breast cancer.
This total body workout you can do at home with 3 inexpensive pieces of equipment
What you need: a skipping rope, a medium-tension resistance band/tube and a fitball + some motivating music that makes you want to move!!
How you do it:
Warm up! (very important) – if you don’t remember why read here. The warm up should be at least 3 minutes of basic jump rope training at low to moderate intensity. The warm up is also a good chance to perfect your skipping technique in case you’re a bit rusty.
Then do 7 rounds of the following block of exercises (no rest between movements):
- 1 minute of jumping rope
- 1-3 minutes of strength training with resistance bands (include triceps extensions, squats, and shoulder extensions)
- 1-3 minutes of core training on the stability ball (include single leg squats, side bends, and seated triceps dips)
Rest for 60 seconds and do another block following the same format as above. Try to vary the strength and core training exercises with each block.
Cool down! Don’t forget to cool down and stretch. Try: standing hamstring curls with your forward leg on the fitball, oblique/torso stretches, chest stretches, and hip/quadriceps stretches. The cool down phase should take about 5 minutes.
That’s a nice little full-body workout. If you like circuit-type workouts and you live in my service area, give me a call or email and I’ll let you know when my next ‘Energy Boost’ session is. It’s more fun with friends.
Asian Grilled Chicken Recipe
This is low calorie, low fat and high protein. Serve it with brown rice (lower GI than white) and veggies to round it off.
- boneless skinless chicken breasts (about 200g)
- 2 tbsp lemon juice
- 2 tbsp toasted sesame seeds
- 2 cloves garlic, minced
- 2 tsp fresh ginger, peeled and minced
- 2 chopped spring onions
- 1/4 cup low sodium soy sauce
- 1/4 cup teriyaki sauce
- 1 tsp honey
- 2 tsp sesame oil
Combine all marinade ingredients in a small bowl. Pour the mixture over the chicken, turn the pieces to coat evenly, cover and place in refrigerator a minimum of three hours, but preferably overnight. Preheat grill or bbq to high. I like charring the chicken a little bit on the barbeque.