Lunch - Salmon with Cottage Cheese on Rice Cakes

Salmon with Cottage Cheese, Avocado & Cucumber on Rice Cakes with Orange.
Photo taken by N.Hoffman 2012

Quick and easy, very healthy and yummy lunch!

Nutritional Value

Fat - 9.3g  |  Protein - 26.8g  |  Carbohydrates - 25.9g  

Calories - 307  |  kJs - 1284

Ingredients

1 small tin (57g drained) Greenseas Alaskan Salmon in  Springwater

3 Sunrice Original Thin Ricecakes

1/4 tub (250g tub) Dairy Farmers Cottage Cheese

1/4 small Avocado

6 slices of Cucumber

Sprinkle of Sea Salt

1 small Orange

Spread cottage cheese onto rice cakes, drain salmon, slice avocado and cucumber and put on top. Sprinkle on sea salt. Cut orange into 4 for a refreshing side dish. Enjoy!

PETZ Trainer W/O - 16/02/2012 Thursday

Upper Body Circuit

1 x Set | Set 1: 30 reps

Band Assisted Chin Up 

Spiderman Push Up

Tricep Bar Dips

Suspended Inverted Row

Plank Hands On Balance Board

Hanging Leg Raise

Toe Taps Alternate ( 30 each leg)

Ab Crunch (slide hands along ground)

2m 30s Rowing or Skipping

Benefits of Rowing - PETZ Trainer Workout - 15/02/2012 Wednesday

Cardio

30 Minutes of Rowing easy pace

Choose a cardio exercise that you love to do or are motivated to do. This will make it easier to get off you butt and do it.

I have just found a new love of rowing with our Concept 2 Rower. 

Benefits of Rowing Machines

Rowing machines provide a low-impact, superb cardiovascular conditioning, comprehensive aerobic workout. 

Rowing exercises every major muscle group in the body. Core muscles are especially targeted when rowing, along with chest and shoulder muscles. Because the majority of body parts are working hard while using a rowing machine, metabolism is greatly stimulated, which draws on energy burned as fat and calories, making it a very effective exercise for fat burning and weight loss.

Rowing is often recommended for those needing low-impact, weight supporting and non- jarring rehabilitative exercises that require smooth, even movements to facilitate healing. It is suitable for people of all ages, except for someone who is experiencing sore elbow or shoulder joints.

Rowing Technique (visit Concept 2 Australia to watch video of technique)

The Recovery (Phase 1)

• Extend your arms until they straighten.
• Lean your upper body forward to the one o'clock position.
• Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

• Arms are straight; head is neutral; shoulders are level and not hunched.
• Upper body is at the one o'clock position—shoulders in front of hips.
• Shins are vertical and not compressed beyond the perpendicular.
• Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

• With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
• As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

• Legs are extended and handle is held lightly at your lower ribs.
• Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.
• Head is in a neutral position.
• Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.

The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.

References: Concept 2 Australia, Rick Rockwell | Sept 9 2011| (livestrong.com)

PETZ Trainer W/O - 14/02/2012 Tuesday

Lower Body Circuit

Circuit | 2x Sets | Set 1: 20 reps; Set 2: 15 reps (increase weight for 2nd set) | No rest between sets

Barbell Wide Stance Squat

Barbell Deadlift

Swiss Ball Hip Raise

Step Ups ( Alt Leg)

Bench Reverse Hip Raise

Balance Board Single Leg Calf Raise

Side Lunge

Kettlebell Swing

2m 30s Rowing or Skipping

PETZ Trainer W/O - 13/02/2012 Monday

Upper Body Circuit

Circuit | 2x Sets | Set 1: 20 reps; Set 2: 15 reps (increase weight for 2nd set) | No rest between sets

Bentover Barbell Row 

Wide Hands Push Up

Overhead Seated Dumbbell Press

Dumbbell Lateral Raise (Alternate Arms)

Barbell Curl

Barbell Tricep Press

Hanging Leg Raise

Toes Taps (Alternate Legs)

2m 30s Row or Skipping Rope

Our Fitness Equipment Tester