Welcome to the January/February issue of the Centurion Training newsletter. I hope you all had a brilliant Christmas and new year, I see both of these events as an opportunity to kick back, relax and indulge in some of your favourite vices.
For many it is a time of over indulgence however I believe this can be a much needed break from dieting and training which really allows January to be an effective month in regard to physique progress.
One of the toughest parts of starting over in January is the completely militant way people cut out all of the aforementioned indulgences. If you find yourself lacking motivation or straying from your diet the best thing you can do is reassess.
Cutting out all of life’s simple pleasures such having a glass of wine or eating a chocolate croissant will only brew resentment and a lack of discipline. The key to maintaining a diet plan or training regime is moderation!
If you need to have a treat every now and again then don’t regret eating/drinking your favourite food/drink. Just note it down and move on!
Ok so I have some great information for you. Including a paleo friendly recipe that will keep you lean, fit and healthy! There are also some random fitness facts floating around and also an exercise to build muscle and incinerate fat.
CENTURION UPDATE
We are currently opening new classes to diversify our timetable below is the updated timetable;
Wednesday – Military Bootcamp with Josh – Leigh-On-Sea – Time (TBC starting March) - £5 p/p
Thursday – HIIT sprint session with Josh – Leigh Steps – 2100hrs - FREE
Saturday – Military Bootcamp with Rob – Leigh-On-Sea – Time TBC starting march - £5 p/p
Sunday – Military/Fat Loss Bootcamp with Steve – Thorpe Bay Green – 0930hrs - £5 p/p
If you would like more information on the classes or would like to book a space please text Josh on 07595 390275. There will be considerable discounts for Direct Debit payments.
UPDATE 2!
Steven Forsdick, one of our most experienced trainers has just opened up 6 spaces for new clients and these will fill quickly.
Steve will be offering a free consultation/fitness test to anyone who may be interested in signing up for a discounted rate of only £25 per hour for 121 or even cheaper for group sessions!
Please text Josh on 07595 390275 if you would like more information.
Random Fitness Fact 1
In a recently published study from the Harvard School of Public Health, those who drank two to three cups of coffee a day were 15% less likely to suffer from depression, with those drinking four or more cups cutting their risk by 20%.
This has been attributed to the dopamine-boosting properties of caffeine, as those who drank decaf showed no such benefits.
Recipe 1 – Pork Protection
The midwinter compulsion to wolf down vast portions of comfort carbs is a bad way to start the year. Refined carbohydrates have overtaken saturated fat as the leading dietary bad guy, associated with obesity, heart disease and even cancer. With this in mind, I have a carb controlled, pork dish that’s still a reliable energy provider and ally to your immune system.
Research in the journal, “Nutrition” found that the zinc and vitamin B12 in pork are crucial to your bodies’ energy regulation. Plus the broccoli in the stir fry protects against heart disease and cancer. Now that’s proper comfort food.
Ingredients (serves 4-5)
- 1.5kg pork loin, boned and rolled with skin on
- 1 tbsp chopped ginger
- 2 tsp chopped garlic
- 1 chopped chilli
- 300g broccoli, blanched, cut into florets
- 450g chopped bok choy
- 200g boiled red lentil
- 2 tsp lime juice
Method
Season the pork and sear on all sides. Mix apricot jam, marmalade or pineapple jam with mustard and olive oil, spread over the pork.
Roast at 230oC for 15 minutes until the skin browns, then turn down the heat to 160oC. Test with a meat thermometer. When it reaches 65oC, wrap in foil and cook for 20 minutes more.
Stir fry the ginger, garlic and chilli for 2 minutes. Add the chopped broccoli and bok choy, fry for 1-2 minutes. Add red lentils and lime juice, fry for 3 minutes.
Enjoy!
Random Fitness Fact 2
An apple a day really does keep the doctor away! Well when it comes to keeping strokes at bay. The clever folks at Wageningen University (Netherlands) found that one daily portion of any fruit or vegetable with white flesh such as apples, bananas and cauliflowers can reduce your risk of a stroke by up to 52%.
Research also shows a potential 9% reduction in risk for every extra 25g of these fruit and veg you eat.
Exercise of the month – Speedskaters
The speedskater is a move which contributes to the improvement of multiple areas of fitness;
- Improvement in muscular tone of the glutes, hamstrings, quads, calves and lower back
- Improved proprioception and coordination
- Improved ankle and knee stability
- Improved cardiovascular capacity/efficiency
As you can see there are a myriad of benefits... now here’s how you do it!
1) Stand on your right leg
2) Lean forwards until your upper body is nearly parallel with the floor
3) Swing your right arm diagonally backwards and your left arm towards your face to gain momentum towards your right side.
4) Reverse the movement swinging your left arm back and your right arm towards your face and at the same time push off your right leg with as much power as possible
5) Land on your left leg and repeat.
Click HERE to watch the video demonstration.
As always have fun training, train hard and commit yourself 100% to your goal. Only then will you taste true success!
Joshua Mullin - Master Trainer.