Fitness Guide

SQUAT
1. Feet shoulder width apart
2.Neutral Lumber Spine
3. Ankle, Knee and Hip in Alignment
4. Hip travels below knee
5. Torso parallel to shin
6. Feet flat on the ground
Mossy Flynn

Some lunch ideas

So for anyone who has completed Day 1 of the Routine here is Day 2 -
1. 21 squats (nice and controlled I.e. slow and steady)
2. 20 lunges (10each leg)
3. 21 ab crunches
4. 16 push ups
5. 21 star jumps (jumping jacks)

Finally as warm up moving for up to 5 mins I.e. walking running depending on your level of fitness and similar cool down. Enjoy. Get tagging your friends. Challenge each other. Remember this can be done at home. Don't forget to comment when you have it done how you got on. Mossy Flynn

Nutrition Log Sheet - Really see what you are eating by making note of it

Daily routine to improve general fitness
1. 20 squats
2. 20 lunges
3. 20 crunches
4. 15 press-ups
5. 20 star jumps (jumping jacks)

All these can be done at home and there will be a progression each and everyday. Enjoy! Leave a comment when you have completed. Mossy Flynn

Asparagus Eggy Soldiers - option to make Asparagus a little better, you can rap it with a slice of bacon

Breakfast courgette Pancakes

Remember a couple of things when it comes to health and wellbeing
1. We are what we eat
2. Our bodies need good fuel to keep it going just like a car
3. Its important to get yourselves checked on a regular basis(Doctors Check)
4. Muscle mass is created by turning body fat into lean mass muscle

Breakfast Option 1
Breakfast Courgette Pancakes Serves 1
Ingredients • 1 medium size courgette • 1 medium size spring onion • 1 large egg • Salt to taste • Pepper to taste • 2 tbsp coconut oil for frying
Method 1. Grate courgette into a small bowl. 2. Finely chop 1 spring onion and mix with the courgette. 3. Combine 1 large egg into the bowl and mix thoroughly adding salt and pepper to taste. 4. Heat oil in frying pan and spoon 3 mounds of the courgette mixture into the pan and fry until lightly browned, pressing down to flatten. Flip pancake till browned on both sides.

Breakfast Option 2
Asparagus Eggy Soldiers Serves 1
Ingredients • 2 Large free range/organic eggs • 4 asparagus spears • 1 tsp of coconut oil • Sea salt • Black pepper
Method 1. Boil enough water in a pan to cover the eggs by 1 cm. 2. Once boiled, place the eggs gently into the water to avoid cracking - boil for 5 minutes for a soft consistency. 3. While eggs are boiling heat the oil in a frying pan and cook the asparagus spears for 2-3 minutes. 4. Place your eggs in an eggcup and serve asparagus soldiers to dip, season if need be.

Single Leg Deadlift
The single-leg deadlift not only develops hip strength and power, but it also allows the muscles of the hips and legs to act as stabilizers. If you think about it, every time you stand on one leg, you're using the same muscles for balance and stability that are generally used for force production Mossy Flynn