RKC Plank

If you get bored holding the abdominal plank for ages, or are just so advanced that you're not getting much from the exercise anymore, try this version. It's guaranteed to get you puffing like you've just had a hard run. This method treats the plank more like a strength movement, rather than developing the endurance capability of your core. The setup is identical to how the abdominal plank would normally be done, but the secret is in the muscle activation and cues used required to perform the exercise. RKC Plank Cues: ⦁ Press forearms into the floor. ⦁ Screw shoulder blades and tighten lats. ⦁ Squeeze glutes by tucking pelvis. ⦁ Contract the quads hard. ⦁ Draw abdominals

Apple and Grape Salad

by Paleoleap.com A simple crunchy salad, perfect for vegans, and with it's festive colour scheme is ideal to break out over Christmas. Prep Time: 15 minutes Yield: 4 Ingredients: ⦁ 4 apples, diced ⦁ 2 pears, diced ⦁ 1 stalk of celery, diced ⦁ 2C seedless grapes, halved ⦁ ½t ground cinnamon ⦁ ½C fresh orange juice ⦁ Juice from ½ lemon ⦁ ¼C pine nuts ⦁ 2T extra virgin olive oil Instructions: 1. In a small bowl, combine the olive oil, lemon juice, orange juice, and cinnamon. 2. Mix all the remaining ingredients in a salad bowl. 3. Pour the dressing on top of the fruit and mix until well coated. Refrigerate until ready to serve. DECEMBER 16, 2015 #Recipes

Stability ball Hamstring Curl

This is a great exercise to help keep those posterior leg muscles strong. It works the hamstrings, glutes, and calves predominantly. Using a stability ball increases the core recruitment of the exercise, in order to keep your balance on the unstable surface of the ball. Before attempting this exercise ensure you can complete the supine bridge on the stability ball. Set up Cues ⦁ Lie flat on the floor with the back of your calves up on the ball. ⦁ The width you place your arms at will help determine difficulty level, eg, Wide = easier. Narrow = more difficult. ⦁ Bridge your hips up so from your shoulders to your feet are in alignment. In order to get the most from this exercise,

Spicy Tomato Chutney

This condiment goes great alongside most meats, and is also nice with a guacamole and corn chip combo - assuming you've earned that corn chip diversion Make a big batch and give them out as a Christmas gift! Prep Time: 15 minutes Cook Time: 1 hour, 30 minutes Ingredients: ⦁ 1t cumin seeds ⦁ 1t coriander seeds ⦁ 1/2t fennel seeds ⦁ 3-4cm knob fresh ginger, peeled and sliced ⦁ 6 cloves garlic, peeled and chopped ⦁ 400g granulated sugar ⦁ 500ml white wine vinegar ⦁ 1/2t salt ⦁ 1/2t chilli powder ⦁ 1/2t garam masala ⦁ 3 x 400g tinned tomatoes, mashed ⦁ 100g golden raisins Instructions: 1. Grind cumin, coriander and fennel seeds in a spice grin