Flatsnout Boxing

Personal boxing and fitness Training.

Train-Eat-Sleep-Repeat.

Day 5

Breakfast


Steel Cut Oats with Fruit and Nuts. Steel cut oats not only have more fibre than rolled oats, but also more protein as you’re eating a larger amount of the original grain. Ingredients ½ cup of steel cut oats ½ cup of water ½ cup of unsweetened soy milk ½ cup of blueberries 1tbsp of chopped walnuts 1tsp of maple syrup

Method


 Mix one half cup of steel cut oats with a mixture of one half cup of water and one half cup of unsweetened soy milk. Top with a half cup blueberries, one tablespoon of chopped walnuts and drizzle it with one teaspoon of maple syrup

Lunch

 Avocado, Tomato and Egg White Omelette

 High in protein, low in carbs and completely fatfree.  An easy clean breakfast that is filling, delicious and perfect to start your morning off with!

 Ingredients 

2 cup egg whites  1/2 medium avocado  1/2 tomato 

Method 

Preheat the oven to 400 degrees F. Spray a medium skillet with cooking spray and saute your chopped onion for 3 to 4 minutes, until translucent. Add your spinach and saute until just wilted. Place spinach-onion mixture in a small glass dish (or you can use a small skillet) and crack 3 egg whites over top. Season with a bit of salt and pepper, add sliced tomatoes and bake in oven for 17 minutes.

 Serve with fresh fruit and enjoy!

Dinner


Steak with Mashed Potatoes


  Ingredients


  Rosemary salt: 2 tsp chopped fresh rosemary from about 4 medium sprigs 2 tsp coarse salt ½ tsp coarsely ground black pepper  Mashed Potatoes: ½ large head cauliflower, broken into florets, about 8 cups ½ cup non-fat buttermilk 1 lb Yukon Gold potatoes, peeled and quartered lengthwise, and sliced ½ inch thick salt ½-¾ cup low-fat milk 1 tbsp butter 2 scallions, chopped Steak: 1lb lean steak, preferably flank, about 1¼ inches thick 1 tbsp balsamic vinegar 8 cups shredded romaine lettuce 1½ cups Halved cherry tomatoes ¼ cup chopped fresh mint

Method


 For the rosemary salt, combine chopped rosemary and salt on a cutting board and chop together. Stir in pepper; transfer to a small bowl and set aside. For the mashed ‘potatoes’, place the cauliflower in a steamer basket and set aside. Place the potatoes in a saucepan large enough to fit steamer basket, add cold salted water to cover by about two inches, bring to the boil and reduce the heat. Set steamer basket over boiling water, cover and steam for 15 minutes while simmering potatoes until tender. Transfer cauliflower to a food processor, add the buttermilk and ¼ cup of the milk. Puree until very smooth for about two minutes.


 Meanwhile, drain the potatoes, return to the saucepan and heat over medium heat for one to two minutes to dry. Mash with a potato masher. Add the cauliflower puree, ¼ cup milk, 1 teaspoon salt and ¼ of teaspoon pepper. Stir to blend and heat over medium-low heat, adding more milk as needed for a creamy consistency. 


Stir in the butter and the scallions. Cover and set aside to keep warm. Heat a grill or grill pan. Sprinkle the steak generously on both sides with the rosemary salt, pressing it into the meat. Grill the steak 4 minutes on one side. Turn and grill for three to four more minutes. Remove to a plate and let stand for five minutes. Thinly slice the beef against the grain. Add the vinegar to the pan and stir to incorporate any pan juices. To serve, make a bed of lettuce on each of four plates. Arrange one-quarter of the steak slices on top of the lettuce. Spoon on some of the cauliflower mashed potatoes. Scatter tomatoes all over, drizzle with the balsamic-meat juices and garnish with chopped mint.



Swimming


Everytime I tell ladies on a personal induction about how good swimming is for them, I get the response ''Oooohhhh nnoooo''


I say-'' There are Ladies Only sessions every where-USE THEM , swimming quite literally shred calories and consequently body fat and toning your muscles.''


Going for a dip in the swimming pool doesn’t have to be as gruel-ling as training for an Olympic medal or cross-channel swim.

We can all set ourselves swimming targets to get us toned and fit as we inch towards summer.

Swimming is a brilliant all-round exercise. It benefits the body and the mind and what’s more it’s fun!

It’s good for your health, good for fitness and can help you lose weight. Whatever your age or ability swimming is an option. If you are nervous in the water it’s never too late to have lessons. Most pools and leisure centres have a range of classes for different ages and abilities.

Swimming is good for your health

Swimming regularly may help reduce the risk of chronic illnesses in some people. It can also make you feel better.

The ASA is the national governing body for all things swimming. It published a report that looked at health and fitness research from around the globe. The evidence shows swimming may help increase your life expectancy and save your life (and that’s not just by stopping you drowning)!

The report called, "Swimming, taking the plunge for a fitter lifestyle", highlights how swimming cuts men’s risk of dying early by about 50% compared to runners, walkers and those who don’t do any activities.


It found regular swimming is also great for both sexes because it is likely to reduce heart disease, stroke and type-2 diabetes by about 535 cases in 100,000 people.


David Sparkes, the ASA Chief Executive, said, "It’s quite simple really. By swimming you’ll be improving your health but more importantly you may actually remember how much fun it is!"


NHS guidelines suggest for health benefits adults should do 30 minutes of moderate-intensity activity on five or more days a week.

A 30-minute session at the pool on one or more days a week will count towards your recommended weekly activity target but any amount of time exercising no matter how long or short is good for you.


When you swim you can let your mind float away. Once you get into it, it can become almost like a meditative trance!

The ASA believes that swimming can offer a sense of mental well-being; something which can’t easily be measured but is anecdotal mentioned by thousands of participants.

"Swimming clears the mind, encourages positive in individuals and builds a sense of self worth that is not truly calculable. In short, it can make people feel better."


Fitness and weight loss

For most of us swimming is a safe form of exercise. If you have any worries about your health see your GP before starting swimming.

Swimming can support up to 90% of the body’s weight in the water, so those who are overweight have disabilities or some injuries can take part without putting as much strain on their bodies.


Swimming gives you a full body workout. You use muscles in your legs, core, chest, back, shoulders and hands. If you swim long and hard enough you can create aerobic and anaerobic routines to improve your cardiovascular fitness.


Swim coach Nikki Geelan says, "Swimming is one of a few sports that covers the three S's .... stamina, suppleness and strength.

"It's not weight bearing so is good exercise for people with joint problems. It also works all of the major muscle groups in the body."

Swimming also burns calories. The Department of Health guidelines estimate a 60 kg person burns around 240 calories in half an hour doing a slow front crawl, which is the same as cycling for the same amount of time at 12 to 14 miles an hour.


If you can already swim and want to add swimming to your fitness program me, but don’t know where to start, the best place is probably your local pool!

Many have special structured gym-style sessions and aqua-fit lessons. They will also have swimming clubs if you’re ready to tackle the next level of competitive swimming.


Get swimming AND GET amoungst it-Promote swimming to you children, theres nothing better for them ....


So the session is into the pool, into the swimming lanes and between 3-5 lengths warm up.  Then try a stretch-out in the shallow end.


Swimming Session


Then back into the swimming lanes


2 lengths breast stroke 75 %


1 Length front crawl 95%


Then recover for 2 minutes then go again.

Complete as many times as you can.

Its always good to set an amount (say 10 lengths) and try and achieve this, then progress next time.

One of my clients excelled at this, starting at 10 lengths and within 3 months 80 lengths.  ( 3 stone weight loss also)

Abs Below. ( Click for Abs section)

Progress today by as much as you can handle.