Best Marinades for Chicken & Fish

Greek Marinade for Chicken

(Recipe marinates two chicken breasts)

Ingredients:2 tbsp olive oil
50g plain yoghurt
Lemon, juiced, to taste
1 garlic clove, crushed
1 tsp dried oregano
½ tsp dried thyme
Salt and pepper, to taste

Method:

1. Place all the ingredients in a small bowl and mix well to combine.2. Place the chicken breasts in a dish and pour the marinade over them. Turn the chicken breasts over in the marinade and ensure that they are well coated on both sides.
3. Cover the dish with cling wrap and refrigerate for at least 30 minutes.
4. Remove from the fridge and cook on either a barbecue or a char-grill pan.

Soy and Ginger Marinade for Fish

(Recipe marinates one fish fillet)

Ingredients:3 tsp tamari or salt-reduced soy sauce
1 ½ tbsp honey
2 tsp rice vinegar
1 cm piece of ginger, peeled, grated
1 garlic clove, crushed
¼ tsp sesame oil
½ spring onion, finely sliced

Method:

1. Whisk together all the ingredients in a small bowl until well combined and the honey is dissolved.2. Place the fish fillet in a dish and pour over the marinade. Turn the fish fillet over in the marinade and ensure that it is well coated.
3. Cover the dish with cling wrap and refrigerate for at least 30 minutes.
4. Remove from the fridge and cook on either a barbecue or a char-grill pan.

Balsamic and Rosemary Marinade for Steak

(Recipe marinates one steak)

Ingredients:60ml balsamic vinegar
2 tsp olive oil
2 tsp honey
1 garlic clove, crushed
1 tbsp fresh rosemary needles, roughly chopped
1 pinch of black pepper

Method:1. Whisk together all the ingredients in a small bowl until well combined and the honey is dissolved.
2. Place the steak in a dish and pour over the marinade. Turn the steak over in the marinade and ensure it is well coated.
3. Cover the dish with cling wrap and refrigerate for 24 hours.  Turn the steak over in the marinade once, halfway through the marinating time.
4. Remove from the fridge and cook on either a barbecue or a char-grill pan.

Source from Best Marinades

The BEST Warm Up Routines

Here are three of my FAVOURITE warm up routines:

With each routine, you’ll need to repeat the three cardio exercises as many times as you can in 5 minutes. Remember that you are just warming your body up, not working out. So take it slow to begin with and gradually increase your speed and intensity as you go.

ROUTINE ONE

50 Skips
How To:You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.

20 Star Jumps 
How To:

Start in a relaxed position with your feet together, knees slightly bent and your arms by the side of your body. At the same time, jump both of your feet outwards so that they land just outside your hips and raise your arms outwards and upwards so that your hands touch directly above your head. Quickly jump your feet back to together while also bringing your arms back down to either side of your body and repeat.

50 Ab Bikes 
How To:

Lie flat on a yoga or gym mat with your legs straight out in front of you. Place your hands behind your earlobes and slowly lift your head and shoulder blades off the floor. Bend your knees so that your shins are parallel to the floor. Slowly extend your left leg before bringing it back in towards your chest, and then repeating with your right leg. This should create a pedalling motion, much like riding a bike! Once you’ve got the hang of this, you can add a twist with your upper body. This means that as bring your right knee into your chest, you twist your upper body so that your knee meets your left elbow and so on.

ROUTINE TWO

50 High Knees 
How To:Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.

50 Kickbacks 
How To:Stand up tall with your feet shoulder with your feet shoulder width apart. Place your hands behind your body, so that they are resting lightly on your glutes. Jump from one foot to another and kick each foot back so that the heel of your shoe gently touches your hand. Once again, this exercise is a lot like running on the spot!

50 Mountain Climbers 
How To:On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps. 

ROUTINE THREE

50 Skips
How To: 

You can use a weighted or regular jump rope for this. Start by jumping 1 to 2 inches off the floor giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Make sure this movement is coming from your wrists and forearms, not your shoulders.

50 High Knees 
How To:Stand up tall with your feet shoulder width apart, arms hanging down by your side. Jump from one foot to another, lifting each of your knees as high as possible - just as if you’re running on the spot! The aim is to get your knees up as high as you can, use the height of your hip as a guide.

50 Mountain Climbers 
How To:On a yoga or gym mat get into a pushup position, with your hands are slightly wider than shoulder width apart and your feet together behind you. Raise your right foot off the floor and then bring your knee as far into your chest as you can. Return to your starting position and repeat this with your left leg. Continue alternating legs for the required amount of reps.

I hope these routines will encourage you to warm up properly before your workouts! Remember girls a happy, healthy and fit body requires you to look after it and make sure you are giving it the best chance possible to be the best it can be.

Source from The BEST Warm Up Routines