Wednesday, January 29, 2014

Dairy free, creamy coconut, prawn chowder

Day 5 of a sugar, wheat, caffeine, yeast, dairy and grain-free diet and I've been craving a cup of dark, sweet, coffee with cream. It's difficult to find tastes that satisfy you when you're coming off certain foods and eliminating sugar and fruit has left me tired and struggling through 10 hour days at the gym.

So in my quest to eat something nutritious that would stamp on the head of the sugar beast, I made soup.

It looked so good, I ate it before I paused to think about photographing it so just imagine a steamy, creamy, velvet chowder, bursting with pink prawns and fresh herbs and it?

Now make it...

Creamy coconut, prawn chowder
(4 servings)

2 courgettes
1 small cauliflower or half a med sized beast
120ml coconut milk
180ml vegetable stock

2 tbs virgin coconut oil
1/2 tsp dijon mustard
350g cooked prawns (or salmon or cray fish tails or a mixture)
pinch: black pepper, cinammon, paprika, celery salt, crushed bay leaves
salt and pepper
juice of half a lime
small bunch flat leaf parsley or coriander

Wash veg and cut into chunks, place in steamer and steam till tender.

Meanwhile, warm the stock, remove from heat when the veg is ready and place in the blender with the coconut oil, mustard and coconut milk . Keep a few spoons of cooked veg aside and chuck the rest into the blender and whiz till smooth.

Tip into a saucepan, add the veg back in with the prawns, juice of half a lime and seasoning and spices. If you like a thinner soup, add more stock or coconut milk. Heat through, season to taste and serve sprinkled with freshly chopped herbs.

Note: If you have fussy eaters in your house and want to hide the veg, just puree it all before adding the prawns, lime, spices and seasoning. The cauliflower taste is very mild so haters won't know it's in there.

Saturday, January 4, 2014

Saturday KO Circuits - New class for 2014

Starting next Saturday, 11 Jan, we're trialing six weeks of KO Circuits. A 45 minute training session that begins with a 10 minute warm up and moves into 4 or 5 rounds of interval training.

What's interval circuit training?
In this case, it's short bursts of intense activity with brief recovery periods and rest periods of 1 minute, every 3 minutes. Repeat this with 4 or 5 different activities that challenge the entire body.

An example...
Get the gloves on and fire punches at the bag as hard and as fast as you can for 20 seconds -, ease off (but stay active) for 10 seconds and then do it again. Repeat this pattern 6 times and then rest for 1 minute.

Move to a new station and perform the next exercise in the same pattern. Read more about interval training.

What are the benefits?
Without going into the science and to put it in its most simplistic form, it's a fast way to burn fat, improve your fitness, overall health and ability to perform exercise. Oh and it's not boring.

Who is it for?
Anyone looking to improve their fitness level. Simple as that. It doesn't matter whether you can run a 6 minute mile or have only ever run a bath.

You work at YOUR pace and push yourself to go faster or harder than you did last time. Every time you do it, you try a bit harder and every week you become a bit faster and fitter. It never stops.

The details:
Initial trial - every Saturday for 6 weeks from 10am
Session time - 45 minutes including warm up and cool down
Cost - £5 per session (£8 if staying for Women's Training session at 11am)
Venue - Hebden Bridge Boxing Club
Wear - comfortable clothing that doesn't need adjusting (sports bras strongly recommended for women), indoor trainers (no trail shoes) or boxing boots.
Open to: Women, men and young people over 12
Bring: Bottle of water and a hand towel

Wednesday, January 1, 2014

Start 2014 with a BOOM!

The first women's beginners boxing course starts January 14, 2014 at 7.30pm.

An 8 week course, certified by the ABA, led by a female coach, in an all-female environment.

Teaching you the basics of boxing, a few rules and body conditioning exercises for boxers.

- How to stand and move around the ring
- Throwing straight punches and defending against them
-  Hitting a target using focus pads and punch bags

It's suitable for anyone over 15yrs, is non contact and does not require a high standard of fitness to begin with. Boxing training is particularly useful for increasing confidence in women, chanelling agression in a positive way and unloading stress.

The cost of the course is £55 which includes a medal and certificate upon passing the assessment. Places limited to 14 and booking is essential. Email or text 077 3243 3243.