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Dynamic Gains

You might think a stretch before a workout is the best way to avoid injury, but experts warn it could do more harm than good. It's now thought that static stretching, where limbs are stretched and held in a position, can lead to a reduction in muscle strength and running speed. Save static moves for the end of your workout and warm up with dynamic stretches instead, which mimic natural movement.

Source: Women's Health


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The length of time you need to exercise, three times a week, to reduce your chances of developing type 2 diabetes is a huge 33%.

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Workout Your Heart With Weights

It sculpts your guns but lifting weights also gives your heart a workout. Researchers compared kettlebell against treadmill workouts. Both an improved cardio fitness equally but strength training revved metabolisms for extra fat burning long after the workout was over.

Average Heart Rate

Kettlebell 180
Treadmill 177

Average Respiratory Rate
(breaths per minute)

Kettlebell 36
Treadmill 38

Source: Journal of Strength and Conditioning Research

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Sea Buckthorn

This grape-sized nutritious orange berry is tasty and aids in weight loss. It’s packed with essential flab-busting omega fatty acids 3, 6, 7 and 9 as well as health boosting antioxidant vitamins A, C and E.

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The number of coffees it takes to cut post-workout muscle soreness by 48%. Caffeine blocks the the brain’s receptors for adrenose, the chemical that causes soreness. Try 2 cups an hour before your workout.

Source: Journal of Pain


Ham & Pear Stuffed Pork Loin

What You Need

1 boneless centre-cut pork loin (4lb)
2 tbsp thyme salt (equal amounts of dried thyme and sea salt mixed together)
3 tbsp unsalted butter
1/2 lb ham, roughly chopped
3 shallots, peelee and hinly sliced
2 bosc pears, peeled and iced
1 cup apple cider
1 bunch fresh thyme, stemmed and chopped
3 fresh rosemary sprigs
3 fennel fronds
3 onions, peeled and cut into quarters with onion layers separated

How To Prepare

1. Throughly massage the pork with thyme salt. Place it on a baking rack and refrigerate it overnight.

2. An hour before cooking the pork, take it out of the fridge. Preheat the oven to 180°C.

3. In a large frying pan, melt the butter on medium. Add the ham and cook until caramelised, 15 to 20 minutes. Add the shallots and cook until golden, 5 minutes. Add the pears and cook until softened, 15 minutes. Add the cider, turn the heat to high, and cook until the stuffing is chunky. Chill it on a baking sheet for 15 minutes.

4. Stuff the pork loin. On a foil-lined baking sheet, place the thyme, rosemary, fennel, and onions and top with the pork. Roast until an instant read thermometer inserted into the center reads 60°C. Transfer the pork to a cutting board and let it rest for 5 minutes before slicing.

Makes 8 to 10 servings