Much ado about squats...in pursuit of the perfect bam bam

I had promised to include more exercises you can do at home....this is a very basic, very effective, very important exercise ladies....It works your glutes (your bum), your quadriceps (the top part of your thigh), your hamstrings (the back part of your thigh), and the calves. So if you're a beginner, and you are not happy with where your bam bam is, listen up...squats are here to save the day. 

How do you do squats?

Seems simple enough right? However, it is very easy to do a squat with wrong form. I took these photos after my workout today. I hope they help.

Basic squat

1. Stand with your head facing forward and chest held up and out

2. Place your feet shoulder-width apart or slightly wider. Extend your hands out infront of you to help keep your balance. 

3. Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. 

4. Lower down so your thighs are as parallel to the floor as possible with your knees over your ankles (Very important) Don't let your knees go forward past your toes. Press your weight back into your heels.

5. Keep your body tight and push through your heels to bring yourself back to the starting position.  

Beginners, you can do say 10 squats in 3 sets i.e. 10 X 3 to begin with and then increase the repetitions as you get stronger. Be sure to hold the last squat in the set to challenge yourself. 

Sumo Squat

This works the inner part of your thighs more. I find it burns more than the basic squat. Stand with legs wide apart, make sure you are not straining unnecessarily, get down to squat position ensuring your knee is above your ankle. Push back up and repeat. 

The weighted squat

I am using dumbells in this one. If you are looking to increase resistance, you could add weights. You can also hold two cans of ...anything just be sure the weight is balanced. Follow instructions for basic squat (except of course hands infront)

Weighted squat 2

In this one I am holding a kettle bell. You can hold a single weight while doing the squats, they don't have to be two. A packet of sugar will do :-) Beats eating the stuff.

Plyo squat

Plyometric (Plyo) training is basically jump training, therefore this kind of squat is a squat with a jump. I love this exercise, and I usually do it with weights. When you have your form right, you can try to add a jump in between your squats making sure you push from the squat that is, jump from the squat and not when you are already standing and land softly with your knees bent back into the squat. If it is your first time, try this without weights to begin with. It will sure get your heart running.

Beetroot-mania continues! Beetroot pancakes!

Yes, that's right, beetroot pancakes. And they are delicious! It's another great way to slip in some goodness. 

What you need

1 egg
1 mug of plain white or wholewheat flour
2 heaped table spoons baking powder
190 ml apple juice (I used orange juice, worked just as well)
125ml fresh beetroot cooked or raw, finely grated
1/2 tsp mixed spice
A dash of olive oil for frying

To serve
Greek yoghurt
Fruit (I used Mango).

Method

1. Whisk the egg until frothy. Add flour, baking powder, a pinch of salt. Pour in apple juice and give all a good whisk, then fold in the beetroot and add the mixed spice. I used a hand held blender to mix it all to a very smooth consistency. 

2. Warm a frying pan over a high heat. Brush on some oil. Place dessert spoonfuls of pancake batter in the middle of the pan. 

3. As soon as the pancake starts to bubble in the centre, flip it over for 2 minutes or so, until cooked through. Don't be tempted to press the pancake down in the pan as it will expel all the lovely air bubbles that make it nice and fluffy

4. When all the pancakes are cooked, take some greek yoghurt (I used my home made one) and some fruit, blend together. Serve with this at the side.

Enjoy!

Beetroot meatballs....sneaking in some goodness

I made these for lunch and they were a hit with baby, so I decided to post on here. Notice I don't use measurements because I was taught to cook old school, with my eyes, my nose and my hands. 

What you will need:

1 Beetroot

500 grams mince beef

2 eggs

Semolina (I used Atta Mark flour)

Salt to taste

Step 1: Grate some beetroot (raw). I used one medium sized one. 

Step 2:

Mix in the rest of the ingredients. use about three or four table spoons of flour and a little salt to taste.

And the mixture looks like this....

Step 3: Brush some oil onto an oven proof tray...You can also fry them, I prefer using the oven as it 'frees my hands' to do something else.

Step 4: Form the meat balls, I use a spoon to sort of measure the quantities and bake 20 - 25 minutes at gas mark 8

 

Here is: Serve with rice, or bread....I had mine with guacamole and brown rice