HomeGym Blog

Igredients   1/2 a cup of wholewheat flour,  1 cup of oats, 250ml of full-fat milk, 2 scoops of whey protein powder, 2 tablespoons of baking powder, 2 tablespoons of ground cinnamon, 1/2 a teaspoon of salt and a handful of blueberries.

How to make it   Blend all the ingredients together to make a creamy batter, if it’s too thick add a little water or some more milk and blend again.  Drizzle some sunflower oil into a non-stick pan, add the batter, and cook on a high setting for 3-5 minutes each side.  Take care not to burn.

Why you should try it  Wholewheat flour is more nutritious than refined white flour and it retains most of it’s minerals, vitamins and protein.  Full fat milk contains lots of calories to fuel your workouts along with lots of muscle building protein.  Oats are a great source of fibre and contain lots of vitamin E, thought to reduce the risk of heart attacks.  This great tasting pancake is fun to make, it will boost your energy level.

The swiss ball

gym ball or stability ball (as it is sometimes called) is an excllent piece of exercise equipment that can be used by people at all fitness levels.  It gives the ability to train every muscle group in the body.  It also helps with the development of core muscle strength and balance/co-ordination.

A swiss ball workout is the ideal compliment to your cardio training especially when combined with a well balanced low fat diet .

Follow these links to some great swiss ball exercises…                                                                                                                          http://www.youtube.com/watch?v=ODSOEXem56Q

http://www.youtube.com/watch?v=DGDQK4XA6×8

http://www.youtube.com/watch?v=IWRM3eC2GT0

http://www.youtube.com/watch?v=QbZs_zjTbRw

http://www.youtube.com/watch?v=2y03dkaK1O0

http://www.youtube.com/watch?v=NvqL4yL3TDQ

http://www.youtube.com/watch?v=gK7bUqbsN8Q

http://www.youtube.com/watch?v=Rr_XZsFWq6E  

HomeGym Fun-run 10th April 2010.

Entry forms are now available for this fun event to be held at Moors Valley Country Park.  The run starts at 10am and is aimed at those new to running.  It is intended to help you focus on a goal, and help with your training and motivation .  The entry fee is £15 and will include an event t-shirt and commemorative certificate.  Call now for your entry form or text your name and “ENTRY”  to 07977 094395.

Ingredients
- Red chard (spinach leaves if not available)
- 80g beetroot cut into julienne strips
- 1tsp coriander seeds
- 1 roughly milled whole dried red chilli
- 2tsp chopped garlic
- ½tsp turmeric
- ½tsp salt
- 30g red-skinned unsalted peanuts - 1tbsp vegetable oil - 1 medium onion - 2 finely chopped tomatoes

To make
Cook the coriander seeds and the whole chilli for a few minutes, either in a wok or in the oven. Crush them using a pestle and mortar and set aside. Roast the peanuts separately and when cooled crush them a little and blow away the excess skin shells, then set aside. Heat the oil in a deep pan or wok and add the crushed chilli and coriander. Sizzle for 1 minute, add the chopped garlic and onions and cook for five to six minutes until golden brown. Add the turmeric, salt and tomatoes and stir, then add the beetroot. Gently fold the spinach into the onion and spice mixture, turning it over to take heat from the base of the pan, but be careful not to over-cook or allow the moisture to be released. Just as the spinach is beginning to wilt, remove from the heat. Sprinkle the peanuts over, toss gently and serve immediately.  Serves two…

Great breakfast shake, Ingrediants ;  100g oats, 1tbsp peanut butter, 150g blueberries, 1 scoop vanilla whey protein powder, 2tbsp low-fat Greek-style yoghurt, 100ml skimmed milk, 1tbsp of flaxseeds.  Blend the ingrediants together in a blender…

Why?    Oats are full of slow digesting carbohydrates that will provide you with plenty of sustainable energy to see you through the morning.  They are also packed with vitamin B, which helps convert proteins and sugars into energy. 

Yoghurt contains protein, potassium and calcium, which together help build muscle and burn fat.  Peanut butter is a great source of energy and protein, and contains fibre and healthy fats, which can help regulate your appetite by stabilising blood sugar levels.

Blurberries are one of the best sources of antioxidents among berries.   They are very low in G.I, low in calories and  count towards your five a day.  Flaxeed has nearly 1.5g of omega 3 fatty acids per tablespoon.  These essential fats lock protein into your muscle fibres and boost the metabolism.

Join the revolution 

When workouts become boring and stale they are less effective.  A great way to motivate yourself is to add something different to your routine. 

Kettlebells are an ideal strength exercise to compliment your cardio training.

HomeGym now supply a “Kettlebell” package, consisting of your selection of weighted bell and an instructional workout DVD, for beginner intermediate or advanced.  Packages start at £55 and kettlebells come in 2.5  5  7.5 and 12kg weights.  you can order now via the contact us page or by phone on             0800 04321 48, make the call and get started today…

Stop drowning your tuna in mayo, instead try this light recipe.  Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavour.  Use a herb salad mix for an even better flavour.

Ingredients;  1 medium tomato, 1 small carrot peeled and shredded, 5oz can of tuna in water, 1 cup lettuce, 2 teaspoons of red wine vinegar, dash of pepper and two whole wheat tortillas.

1. in a medium bowl mix together the tomato, carrot and tuna.  Add the lettuce and a drizzle of vinegar.  Mix well and add a dash of pepper.  2. Serve half of the tuna mixture into each tortilla.  Relax and enjoy…

Nutrition;  One serving equals 188 calories, 3g fat, 16g carbohydrate, 9g fiber and 23g protein.

HomeGym UK are exhibiting at six wedding shows in 2010. 

We will be on hand to offer advise on getting fit, toning up and looking your best for the big day.  We have a limited number of free tickets available, please call and reserve yours now. 

The dates and venues are;  17th January The Wessex Hotel Bournemouth 12-4pm, 31st January The Novotel Bristol city center, 21st February The Lighthouse Poole, 28th February Holiday Inn Taunton, 28th March The Opera House  Bournemouth,  and the 17th October The Holiday Inn Taunton.

Why it works…

Watermelon is fat free but filling.  It has lycopene to destroy free radicals, the damaging by-proucts of exercise.  Seeds contain omega 3 fatty acids, which have an anti-inflammatory effect, promote fat burning and fill you up.  Soya (what tofu is made from) contains high quality protein and fibre.  It’s also rich in magnesium and calcium, needed for good muscle function.  Berries are loaded with vitamine C and will boost your absorption of calcium from the tofu. 

Whats in it?

50g watermelon (seeds included),   1 tbsp mixed sunflower seeds, pumpkin seeds and flaxseeds,   2 ice cubes,   100g organic silkin tofu, drained and sliced,   100g mixed berries (raspberries, blueberries, blackcurrants and strawberries)   500ml rice milk or skimmed milk.

Sunday the 25th October saw the 20th Great South Run in Portsmouth bathed in glorious autumnal sunshine.  Running for the Wessex Autistic Society, HomeGym UK director Alan K  recorded a personal best time for the ten miles of 1 hr 18 min’s.    Alan was placed 1582nd in the field of 21000. The event winner was Mo Farah in a time of 46.25.   A huge thank you to all his sponsor’s for their generous support and donations.  You can still donate at www.justgiving.com/alankingsland  Thank You…