This Summer I shall attempt to bunny hop to the top of the temple steps at  “Wat Phra That Doi Suthep” in Chiang Mai, Thailand.

The steps are very steep and extremely long. There are 309 steps, this combined with 36°C and oppressive humidity should make this task very challenging.

This mad nonsense will be posted to YouTube upon my return in August.

If you find yourself in Asia this summer why not give it a go or better still find a temple with even longer steps and beat me.

_MG_0103

 

I’m sure a lot of my clients wonder why I make them do the overhead squat, so here it is in a nutshell.

MOBILITY AND STABILITY

If you suffer with any of the following:
A rigid thoracic spine that can’t extend. A weak core. Inflexible hips, knees, and ankles or  pectorals that pull the shoulders and upper back forward.
Then doing overhead squats can  help relieve these issues and make your body limber.

THORACIC EXTENSION

Most people sit hunched over a desk all day, this puts your torso into constant flexion, your shoulders and scapulae are pulled forward, making it uncomfortable when your arms are behind your head.
The overhead squat can help your body learn how to extend your thoracic spine. Putting your upper body into an extended position can improve the health of your spine and shoulders. It will correct your posture and improve all your lifts in the gym.

CORE STRENGTH

The overhead squat works your core hard because your torso is elongated, the tension in your deep inner-core muscles will be very intense.

 

Breakfast Lunch Dinner between meals snack
Monday Nutribullet Shake 3 boiled eggs
1 Apple
cup of green tea
Olive oil Pan Fried Sea bass
green beans
Broccoli
Raw carrots / cucumber
Blueberries / black currents
Tuesday Porridge
Cup of green tea
125g greek yogurt
with a hand full of berries
and a hand full of nuts
Chicken wrap
100g seasoned grilled chicken
lettice
50g cottage cheese
1 wholemeal wrap
Raw carrots / cucumber
Blueberries / black currents
Wednesday Half Avocado
2 Eggs
1 Slice of toast
Home madeTomato Soup
1 Slice of wholemeal bread
small tin Tuna
mixed leafs
baby tomatoes
cucumber
Splash of dressing
Raw carrots / cucumber
Blueberries / black currents
Thursday Poridge
Cup of green tea
6 oz lean steak
1 cup of cooked rice
OR 4 new potatoes
Mushrooms
1 cup green veg
Olive oil pan fied salmon
Broccoli
and asparagus
Raw carrots / cucumber
Blueberries / black currents
Friday Nutribullet Shake hummus and 1 pitabread
carrot sticks
Tossed salad
with shredded chicken
and avocado
Raw carrots / cucumber
Blueberries / black currents
Simple Diet
Breakfast
1 bowl of Porridge or Oat based cereal (Jordan’s)
Tea/coffee/water
Releases energy slowly and makes you feel full for longer
No Snacking
If you’re hungry drink some water
Lunch
1 plate of whatever food you want but no more than 1 fist size portion of carbohydrate e.g. potatoes, rice or pasta
Good foods:- chicken / fish or venison
No Snacking
If you’re hungry drink some water
Dinner
1 plate of fish/turkey/venison or chicken
With vegetables or salad
NO COMPLEX CARBOHYDRATE
Bad Foods:-No lamb/pork/shellfish or prawns or eggs
(High in Saturated fat)
Alcohol No more than 1 bottle of wine a WEEK or 4 pints of beer
Avoid Bread and cakes at any time

The problem with diets is that they invariably restrict the intake of certain food types (e.g. Carbohydrates). This leaves your body starved of energy and so it starts to break down your fat reserves to make up for the shortfall in your diet. This sounds great in principle and achieves the desired weight loss.

BUT:

To stay on these diets for long periods of time can leave you feeling tired all the time and be detrimental to your health.
Moreover when you come off the diet your body says to itself “hello, carbohydrate… I haven’t had that for a while…I’d better store this as FAT because I don’t know when I might get any more.”

You may find that not only do you quickly put the weight back on but very often end up fatter then when you started.
And so you start the whole process again sending you into a never ending cycle of Yoyo dieting, never achieving your goal for very long, always hungry and miserable.

The key to weight loss is portion control at meal times and regular exercise.

Ingredients

260g Spinach
2 Thai Hot Chilli
3 large cloves Garlic
1/2 Tablespoon Yellow Soy-bean Paste
1/2 Tablespoon Light Soy Sauce
1/2 Tablespoon Oyster Sauce
1 Tablespoon Vegetable Oil

Method

Crush the garlic and finely chop the chilli.
heat the oil in a wok and add all the ingredients.
Stir-fry turning from bottom to top until all the spinach is wilted.
Serve

Tomato soup

Ingredients

1 Onion finely chopped
2 cloves of garlic
2 sticks of celery finely chopped
1 Carrot grated
1 x 400g can chopped tomatoes
200g low-fat natural fromage frais
1ltr water or vegetable stock
salt and pepper

Method

Add some olive oil to a saucepan and fry the Onions, Garlic, Celery and carrot for 2 to 3 minutes.
Add the water or vegetable stock and tomatoes, bring to the boil. Reduce the heat and simmer for 20 minutes.
Remove from the heat and season. Using a hand blender puree the soup.
Stir in the fromage frais and serve with a rustic bread.

Pan Rustico Bread

Ingredients:
For the starter dough:
150ml warm water
1 tsp caster sugar
3 tsp fast-action dried yeast
125g/ strong white flour

For the bread dough:
160ml warm water
1 tsp caster sugar
1 tsp fast-action dried yeast
225g strong white flour, plus extra for dusting
100g strong wholemeal flour
1 tsp salt
1 tbsp olive oil, plus extra for greasing

Method :
For the starter, pour the water into a bowl and stir in the sugar.
Stir in the yeast and leave in a warm place for about 10 minutes or until a beige foam floats on the surface.
Stir in the flour to make a thick paste, then cover with cling film and leave at room temperature for 24 hours.
At the end of the 24 hours the paste will smell yeasty and slightly fermented.
For the bread dough, pour the water into a jug and stir in the sugar. Lightly stir in the yeast and leave in a warm place for about 10 minutes or until a beige foam floats on the surface.
Stir the flours and salt together in a large bowl, then make a well in the centre and add the yeast and water mixture, the starter dough and the oil.
Mix with a wooden spoon and then with your hands until the mixture comes together and forms a slightly lumpy and sticky dough. If the dough feels a little dry, add another tablespoon or two of water.
Transfer the dough to a work surface and knead for a good 10 minutes until it’s smooth and elastic. As you knead, push the dough away from you with the heel of your hand to stretch it as long as possible, then fold it back towards you.Resist the temptation to add too much extra flour as it could make the dough dry. Put the dough in an oiled mixing bowl, cover it loosely with oiled cling film and leave it until it has doubled in size.
Line a baking tray with parchment and dust with flour.

Tip the dough on to the baking tray. Stretch the dough very gently until it’s about 1ft long, then fold it in half and stretch again. Do the same thing twice more. This should help to give the dough a more holey texture.
After the third stretch, shape the dough into a long loaf shape and slash the top a few times with a sharp knife. Dust with a little flour and leave to prove in a warm place until it has risen again and feels light and puffy.
Preheat the oven to 240C/450F/Gas 8.
Bake the loaf for 20–25 minutes or until golden-brown and crusty.

The base should sound hollow when tapped. Cool on a wire rack.