Tofu and edamame beans

Good protein dish

Comments from Lisa:

Personal Trainer Sale: TofuTofu is known for its extraordinary nutritional benefits, as well as its versatility. Tofu, also known as soya curd, is a soft cheese-like food made by curdling soya milk with a coagulant. It is a high protein, low fat energy source and great for rebuilding muscle after exercise.

You an also eat this meal with a good source of complex carbohydrates such as brown rice or quinoa (keen-wah), if you need extra carbohydrate before or after exercise. Otherwise the beans offer good levels of complex carbohydrates with plenty of vitamins and minerals.

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Jamie Oliver’s Pasta Puttanesca

Pasta Puttanesca or Working Girl’s Pasta

Comments from Lisa:

Good meal after a run

This is a really tasty meal from Jamie Oliver which is perfect to have after a decent run or 10k race as the protein will help rebuild muscle tissue, and the carbohydrates are great for restoring glycogen levels. The anchovies, capers and olives also replenish salt levels in the body.

As a good healthy alternative try to use spelt pasta in this dish. Also, to make it slightly easier, a tin of good quality tomatoes works equally as well as the combination of fresh tomatoes and white wine.

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Training tips for a 10k run

Countdown to a 10k run

Personal Trainer Cheshire - training for Manchester 10k
Two weeks before a 10k race much of the hard work has been done and you should be raring to go as you enter final preparation phase. Now is the time to wind the training down and focus on pre-event preparation. 

For the perfect performance, be prepared, and do the following in the final week:

–          Taper down training so stick to 2 to 3 easy runs, with the final run being no less than 3 days prior to the event itself. This ensures that your muscles aren’t over-tired and you’re fresh and ready to run.

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