Flatsnout Boxing

Personal boxing and fitness Training.

Train-Eat-Sleep-Repeat.

Day 6


Breakfast

 Green Detox Smoothie 

Ingredients 1½ cups kale, de-stemmed (or spinach, chard etc.) ½  cucumber, chopped 2 stalks celery, chopped 1 small lemon, peel removed 1 ripe banana, frozen 1 cup pineapple, frozen 2 tablespoons chia seeds ½–1 teaspoon spirulina powder (depending on preference) 1 cup unsweetened almond milk 1 cup cold, filtered water Handful of ice (optional) 

Method Place into blender and pulse until you have a smooth, lump free mixture. 

500ml of lemon/cucumber water.

Snacks 10am/3pm 


500ml of lemon/cucumber water 1 banana/1 apple


 3 amino acid tablets Top Tip – Keep water cool in the fridge for maximum refreshment





Grilled Chicken Sandwiches 

 Makes 4 servings

 Ingredients 2 large lemon, zested and juiced 1/3 cup of reduced fat mayonnaise 3 tbsp (tbsp) of chopped fresh basil (4 oz) boneless, skinless chicken breast halves tbsp lemon pepper seasoning mix (2 oz) sandwich rolls, split 1 small bunch arugula or watercress, trimmed 2 medium tomatoes, sliced

Method Combine the lemon zest and juice, mayonnaise and basil in a small bowl and mix well. Grease a ridged grill pan with non-stick cooking spray and heat over medium-high heat until hot, but not smoking. 1. Cook the chicken until marked from the grill, about four minutes. Turn over the chicken, sprinkle with the seasoning mix, and cook for about 3 minutes longer until no longer pink inside. Cut the chicken into thin slices. Open the rolls on a work surface and spread the cut sides with mayonnaise. Top with half of the arugula, the tomato and chicken, and then the remaining arugula. Cover with the roll tops. Serve with homemade coleslaw (bagged coleslaw mix with light dressing). 

Snacks 10am/3pm 


500ml of lemon/cucumber water 1 banana/1 apple


 3 amino acid tablets Top Tip – Keep water cool in the fridge for maximum refreshment


Dinner


Chicken Breast and Happy Salad

Ingredients

 1 chicken breast grilled with mixed herbs 3 carrots, peeled ¼ to ⅓ of a head of green cabbage 5 green onions, sliced, white and light green parts only 1 crown of broccoli (one big cluster of florets... not the big giant head) 3 tablespoons maple syrup 2 teaspoons fresh grated or minced ginger 1 garlic clove, minced 1 teaspoons lemon zest Juice from ½ a lemon Salt and pepper, to taste ¼ cup sunflower seed kernels, or to taste

 Method

 In the bowl of a food processor pulse the cabbage until it is a very fine chop. Remove the cabbage to a large bowl. Process the carrots until they are chopped very fine and remove them to the same bowl. Process the broccoli until it is chopped very fine and remove it to the bowl containing the cabbage and carrots. Add the sliced green onions. In a small bowl, combine the maple syrup, ginger, garlic, lemon zest, lemon juice, salt and pepper. Whisk the dressing thoroughly and add it to the bowl containing the vegetables. Toss to combine. Sprinkle the sunflower seeds on top. 


500ml of lemon/cucumber water.


Snacks 10am/3pm 


500ml of lemon/cucumber water 1 banana/1 apple


 3 amino acid tablets Top Tip – Keep water cool in the fridge for maximum refreshment


Exercise


Weight training Routine.


I have been asked by clients to give a basic routine to cover general body development and maintenance.


Whilst weight training is universally recognized as being a integral part of a regular routine workout.  When working with weights, the body is put into hyperdrophy for upto 72 hours after the workout. ( Hypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its component,)


The weights element will encourage the muscles to grow stronger, and the muscle increase burns more fat.  This fat is burnt off with the weight training also via type II muscle fibers, the kind you build when you lift weights, improve whole-body metabolism. The researchers genetically engineered mice with a type II muscle growth-regulating gene that could be turned on and off. After eight weeks on a high-fat, high-sugar diet, they activated the gene, but did not change the mice's diet. Without any change in activity level, the mice lost total body fat. The researchers concluded that an increase in type II muscle fibers can reduce body fat without changes to diet and might be effective in the fight against obesity.


Basic Weights routine.


1. Warm up 5-10 mins on rower, bike or skipping.

2. Dynamic stretch.

3. Deadlifts-Sets 3 reps 10

4. Kettler bells squat. ( Weight held up against chest)-Sets 3 reps 10

5. Bench press-Sets 3 reps 10

6. Chest Flies-Sets 3 reps 10

7. Uprite row-Set 3 reps 10

8. Lat Pull downs-Sets 3 reps 10

9. Shoulder press-Sets 3 reps 10

10. Bicep curls-Sets 3 reps 10

11. Tricep dips-Sets 3 reps 10


Abdominals


1. Front core 50

2. Rear core  50

3. Front core 50

4. Rear core  50


Warm down.


Flatsnout typical head to toe warmdown.