Benefits Of The Front Squat
Many people often only squat with a bar rested on their upper back, BUT how often do you front squat, and, what are the benefits of the front squat over the back squat? Benefits of the front squat: Focus is placed on the quads more so than other squat variations; don’t forget to include posterior […]
Read moreComplex Training
Strength work is well documented for improving athletic performance particularly for sports requiring sprinting, jumping and throwing. However it does not develop rate of force, this refers to the speed at which the force is achieved. For example a back squat takes around 400msec to develop maximum force however for sprinting the foot ground contact […]
Read moreONE POT DISHES
Roast Summer Vegetables & Chickpeas 327 kcalories, protein 11g, carbohydrate 40g, fat 15 g, saturated fat 2g, fibre 9g, sugar 13g, salt 0.51 g Serves 4 Ingredients Process 3 courgettes, thickly sliced 1 aubergine , cut into thick fingers 3 garlic cloves , chopped 2 red peppers , deseeded and chopped into chunks 2 large baking potatoes , peeled and cut into bite-size […]
Read moreTUNA SALADS
Tuna Rice Salad 328 kcalories, protein 14g, carbohydrate 49g, fat 10 g, saturated fat 2g, fibre 2g, sugar 5g, salt 0.22 g Keeps well for up to 3 days in the fridge, Serves 8 Ingredients Process Approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice) 400g tuna in springwater 200g frozen petits pois , defrosted under the […]
Read moreShape Up For Spring!
Top 10 Ways To Spring Back Into Shape It’s time to stop hibernating! Get into shape this spring with these Top 10 Tips from our top PT Lucy Harrison! 1) Stop Thinking About It and Do It! One of our favourite sayings at motive8 is There is no change, if there is no […]
Read moreTop tips to improve 10k time (smash that pb)
Many runners play around with programs in the attempt to improve their race times to no avail, this is simply because many runners fail to incorporate the 4 most important principals. Follow these simple tips and smash your race times. 1- Consistent– Your race time won’t improve if you are sketchy with your training, practice […]
Read moreDairy free dinner
Pineapple, beef & ginger stir-fry serves 2 267 kcalories, protein 22.0g, carbohydrate 18.0g, fat 12.0 g, saturated fat 5.0g, fibre 1.0g, sugar 18.0g, salt 2.4 g Ingredients Process 400g rump steaks , thinly sliced 3 tbsp soy sauce 2 tbsp soft brown sugar 1 tbsp chilli sauce 1 tbsp rice wine vinegar 2 tsp vegetable […]
Read moreCalories Burnt Statistics
Most people over estimate how many calories they burn during exercise and underestimate how many calories they consume in their diet. This leads to weight gain, have a look through the table below and see how many calories your roughly burning every hour. Top 10 Exercises That Burn The Most Calories Per Hour 130 lbs […]
Read moreBody Shape and Training
While it is true that not all humans were born the same, as humans we can all achieve similar ends results, however depending on your body type you will have to train at different intensity and for different duration’s, see which picture fits your body shape the best and jump to the section below: Ectomorphs: Characterized by long […]
Read moreWinter dishes in spring
Pumpkin stew with sour cream Serves 4 Ingredients Process 40g/1½oz b utter 2 onions, chopped 1 carrot, chopped 1 stick celery, chopped 3 sprigs rosemary 2 bay leaves 1 clove garlic, chopped 400g lentils 1.2litres/2pints 2fl oz vegetable stock 600g/1lb 5oz assorted pumpkin or squash (total chopped weight) small bunch parsley, chopped 2 tbsp red wine vinegar 4 tbsp sour cream In a large pan melt […]
Read moreThe health benefits of Zinc- why you should be eating a diet rich in this amazing micronutrient
The health benefits of Zinc- why you should be eating a diet rich in this amazing micronutrient Zinc is so important because its found in every tissue of the body and is directly involved in cell division, its a powerful antioxidant and is directly involved in proper endocrine function and therefore the maintenance of hormone […]
Read moreDairy free breakfast/ snack dishes
Asparagus soldiers with a soft-boiled egg (serves 4) 186 kcalories, protein 12g, carbohydrate 12g, fat 10 g, saturated fat 2g, fibre 2g, sugar 3g, salt 0.72 g Ingredients Process 1 tbsp olive oil 50g fine dry breadcrumbs pinch each chilli and paprika 16-20 asparagus spears 4 eggs Heat the oil in a pan, add the breadcrumbs, then fry […]
Read moreHealthy Spring/ Summer dishes
Cod with lemon & parsley crust & summer greens (serves 2) 317 kcalories, protein 40g, carbohydrate 21g, fat 9 g, saturated fat 2g, fibre 5g, sugar 5g, salt 0.66 g Ingredients Process 1 thick slice stale bread , crusts removed large bunch parsley zest and juice from 1 lemon 1 tbsp olive oil 2 cod fillets, about 175g/6oz each 260g […]
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