Hey everyone, Check out our new exercise of the month!!

Leave us some feedback once you have tried it out

G & N

Just finish my 2nd cycle of training for the year (1st was full body compounds to reconditioning my body and speed up metabolism after 3 months off) & (2nd was phase 1 of German volume training) so now I will start a 2nd phase of (GVT) german volume training.

I have posted about this type of training before as I find it is super effective for putting on lean mass and the same time as keeping body fat low. during the first phase my body weight went up 2 kgs and body fat went down 1% so great gains for 4 weeks. But be aware I did take 3 months off training so this is not reflective of a regular training schedule.

For the GVT program I will lift 10 sets of 10 reps with a 30-45 second rest period this will fit onto day 1 & 2 of the program.

So for the 2nd phase I will work with the follow training program – whist still teaching/attending my group fitness classes.

I am currently weighing in at 84kg @ around 10% body fat.

Monday: Body Combat Class

Tuesday: Day 1 - Chest & Back: Bent Over Row (narrow grip bar vertical) | Incline Dumbbell Press | Wide Grip Lat Pulldown | Bent Over Cable Flyes.

Wednesday: Body Pump Class & CX worx Class

Thursday: Day 2 – Legs: Full Deadlifts | Single Leg Hamstring Curls on Stability Ball | Front Squats w/ Barbell | Single Leg Extension | Calf Raises.

Friday: Day 3 – Shoulders & Arms: Upright Row | Dumbbell Side Raises | Cable Rear Flyes | Rev Grip Tricep Push Downs & Hammer Curls | Barbell Curls & Dips | O/H Tri Extension & Bicep Row. (for this day I will do 3-4 sets of 8 and superset arms instead of GVT)

Saturday: Body Pump Class & CX Worx Class

Sunday: Body Combat Class

Around this schedule I will also fit in stretching & foam roller sessions as well as practising Pilates for core & posture.

I will update next month with the results

Let me know any thoughts

G

Apricot Vanilla Runners’ Gel

4 portions

Ingredients

Organic Apricots dried ½ cup

Agave Nectar or Honey ½ cup

Vanilla 1 tsp

Sea Salt ½ tsp

½ cup Water

Directions

Place in blender and whiz until smooth.

Adjust consistency to your palate by adding more water

Place ¼ in small re-sealable plastic bags or travel containers to consume during a walk or run

It’s been a while but Exercise Of The Month is back!

For March we have some Pilates work to help strengthen the deep core muscles and mobilise the spine.

Try it out and give us your feedback

G & N

Well it has been a bit crazy! 2 months of traveling around Australia & New Zealand. It’s been crazy, fun, emotion & sad! Now we have settled in Auckland and loving it. We are back on track training hard & eating well and hope you are all doing the same.

Due to lack of good Internet connection the has been limited updates and of course no exercise of the month. Well we promise that we will have an exercise for you in March, and onwards from there!!

We have been hanging out a lot at Les Mills, Auckland – taking part in the filming classes as well as going on lots of runs around NZ!

Other than that the world of fitness is insane in NZ heaps of gyms and people working out at all hours of the day and night

Stay healthy & on track to your goals

G & N

On Thursday (22/12/11)  we both arrived at Nuffield in Yeovil for our final classes before we head off on our new adventure!!

It was a fab occasion! We has a fancy dress competition, a decorated studio and some cheesey tunes from years gone by!!

We ”celebrated good times” in the squat track, we ‘raised our glasses” in the bicep track and then we did the YMCA with Barbara Streisand in Combat!!

Thanks so much to everyone for coming along, it was awesome to see you all and to share a drink with you and raise a toast to Christmas.

We have added a few pictures of the classes – There were some great outfits!!

Merry Christmas everybody  and stay in touch..

G & N

These are so delicious they make keeping new year’s resolutions a breeze. Serve with steamed veggies and a big salad and you are set! They also travel well, just wrap them in some plastic wrap and they make a great lunch on the go.

Yield: this recipe makes 4 meal size crepes or 8 smaller side crepes.

Ingredients for the Crepes

8 Egg whites (1 250ml carton)

1 cup Quinoa Flour

¾ cup soy or skim milk

½ tsp. sugar

¼ tsp. salt

Ingredients for the Filling

½ large sweet onion

2 cups mushrooms sliced thinly

1/2 cup stock or water

¼ tsp. salt

¼ tsp. freshly ground pepper

2-3 stems of thyme leaves

2 boneless skinless chicken breasts

Enough veggie or chicken stock to cover them in a pot

Directions for the Crepes

Blend all the ingredients together in a blender or food processor.

Strain with a sieve and let sit over night or at least 45mins.

Using a good quality non-stick pan will allow you to not add oil to this dish.

Spread a thin coating of batter in the pan

Cook for a few minutes until the batter is no longer wet in the middle and the edges are crisp and come away from the edge of the pan easily.

Turn out onto a plate or piece of parchment paper.

Repeat until all the batter is used up.

Chicken

Place the chicken in a pot covered in water or stock.

Let come to a boil, reduce heat and poach for 20 minutes

Let cool and shred into thin strips.

For the Filling

Place the onions in a non-stick pan with ¼ cup of water or stock

Keep them moving them until they are soft and slightly caramelized.

Add the mushrooms and the thyme sprigs.

Cook until soft.

Add the remaining ¼ cup of water or stock to deglaze any flavour from the bottom of the pan.

Add the chicken and stir, just until warmed.

To Finish

Place either ¼ or 1/8 of the filling into the middle of the crepe and fold or roll.

Add a drizzle of Balsamic Glaze or more Thyme if desired.

Eat!!

Mary Catherine Anderson – January 2011

Dynamic Leg Superset

Here is a great Superset for you to try for the lower body muscle and also it’s a great cardio workout too. Aim to complete 15 repetitions on the Jump Squat followed 15 Forward Stepping Lunges on each leg you can then add a short recovery before repeating. You can do this as a stand alone workout for legs or add it on to your currently leg workout for some variation.

**BE SURE TO WARM UP WITH A LIGHT JOG OR CYCLE ON THE BIKE BEFORE TRYING THESE EXERCISES.

Example:

Jump Squat x 15

R leg FWD Stepping Lunges

L leg FWD Stepping Lunges

Rest 30 – 60 seconds

Repeat 3 – 4 times

 JUMP SQUAT

When completing the jump squat, be sure to land through the heels and also use the glute muscles by squeezing your buttocks on the way up in the movement. Keep your core braced throughout by narrow the waist & b

FORWARD STEPPING LUNGE

When completing the lunge aim to keep the load in your front heel when landing ands push back using front leg and the glute muscles to get back to the start position. Keep the torso upright and the core muscles braced.

Let us know how you get on with it….

G & N

]]> http://www.bn2fitness.com/2011/12/dynamic-leg-superset/feed/ 0 http://www.bn2fitness.com/2011/12/partner-exercises-working-out-in-2s/ http://www.bn2fitness.com/2011/12/partner-exercises-working-out-in-2s/#comments Wed, 21 Dec 2011 16:25:41 +0000 Gareth http://www.bn2fitness.com/?p=2495

Partner Exercises

Here are few partner assisted exercises to give a try over the festive period. If you are unable to get to the gym and fancy doing a few exercises with family members then give these a go!

BENT OVER ROW

 Start with feet slightly wider than hips, cross over and wrist and hold your partners opposite hand to yours. Ensure you maintain a neutral curve in you lower back & keep your core muscles braced (draw naval towards spine) to protect you lower back area.

Then pull your partners body weight towards you squeezing your shoulder blades together, aim to keep your neck relaxed and keep the movement controlled. 3 seconds in each direction of the movement. Depending your partners body weight aim for 10 – 20 repetitions / 2-3 sets.

BACK TO BACK SQUATS

Start standing upright back to back with your partner, then slowly walk your feet out at the same time until you have your balance. Then at the same time move down slowly into a squat position (ankle/knee/hip at 90 degree angle) > then returning back up to the start an upright position with your weight resting into partner. Throughout the move keep your core muscles engaged to protect your lower back & keep your balance.

As work through the movement ensure your heels are push down to protect your knees and on the way up to the top of the squat squeeze the buttocks together to engage the glute muscles. Aim to complete 15 – 20 repetitions / 2-3 sets.

LYING CHEST PRESS

Start in supine position (face up) – interlock hands with your partner, who should be knelling/crouching near you head. You arms should start at a 90 degree angle (back of your arm on the floor) > then push your arms up to the ceiling bringing our hands closer together at the top. Ensure you communicate with you partner so the correct amount of tension is applied and no injuries occur.

Aim to keep the movement slow and controlled 3 seconds in each direction. Complete 12 – 20 repetitions / 2-3 sets

Good Luck with the moves and comment back with how you get on??

G & N

The Final class was a Xmas special we all dressed up and had some cheesy/festive music!! the fancy dress adverts where amazing by all – so thank you very much & thanks as well for the cards and pressie! YOU GUYS ROCK!!

My Saturday’s have been well worth getting up at 7am for!!

I have posted a few snaps of the classes this morning for some mild entertainment…….

Take care everyone, stay in touch & have a fab Xmas

G & N