• Your Weekly Motivation!

    If you want to live a happy life, tie it to a goal. Not people or things.” Albert Einstein

    Winter can be a difficult time to stay on top of your eating plan, with the need to stay warm and cosy sometimes overriding the need to stay healthy with your eating choices! Over the next couple of weeks we will be giving you some ideas that satisfy the need for warm, comforting food without sacrificing your health!


    Paleo Lamb Stew.
    2 1/2 lbs of lamb cubed into 1 1/2 inch cubes, rubbed with salt and pepper
    2 medium onions coarsely chopped
    4 tbsp coconut oil
    4 cloves of garlic crushed
    1 1/2 teaspoon of ground cumin
    1 teaspoon of cinnamon
    1 teaspoon of ground ginger
    1/2 teaspoon of ground coriander
    1/2 teaspoon of cayenne pepper
    1 cup of chicken or vegetable stock
    14.5 oz can of drained diced tomatoes
    1 cup of chopped dried turkish apricots or dried prunes
    2 bay leaves
    1/4 cup of toasted slivered almonds (optional)

    Brown your lamb pieces in 2 tbsp of oil for 2 – 3 minutes on a medium high heat and then transfer to your slow cooker.
    Reduce the head to medium, add another 2 tbsp of oil to the pan, the onions and a 1/4 tsp of salt and cook for approximately 5 minutes to soften the onions. Stir regularly to avoid too much browning.
    Add the garlic and cook for about 30 seconds until fragrant. Add the spices and stir evenly so the onions is evenly coated. Cook for about 2 minutes until the spices have become fragrant, making sure they don’t burn. I always have extra oil on hand in case the spices make the pan a bit dry.
    Add the broth while stirring through properly, loosening pieces from the bottom of the pan. Transfer to the slow cooker, add the remaining ingredients and stir everything together.
    Set the slow cooker to low for 6 hours.
    Remove the bay leaves before serving. This stew will rock your world on mashed sweet potato.


    Exercise of the Week: Kettlebell Swings

    The swing can be done with 1 or 2 hands. The following great benefits can be gained by training with kettlebell swings.

    1) Kettlebells are highly efficient and allow you to do fitness and weight training in one workout at the same time.
    2) Swings help to develop the important posterior chain muscles of the body such as the hamstrings, glutes, core and back. These muscles are often overlooked with traditional weight training but they are crucial for a large number of sports as these muscles are heavily involved in sprinting, jumping and other explosive movements!
    3) Swings work the abs and strengthen the core muscles as they provide a stable platform for other muscles to pull from.
    4) Another key benefit of kettlebell swings is that they train all parts of the back from the lower back all the way to traps. They train all the muscles together giving you a great compound workout.
    5) High rep swings also develop back endurance, research says that it can have a very positive effect on the reduction of back injuries.
    6) Swings are a fantastic conditioner and body fat burner. More and more studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels rather than long slow endurance type training

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