For those who like me who found themselves straddled with home schooling or lockdown blues which lead to less-than-optimal levels of movement and potentially more sitting than you would normally do, you need to set a solid foundation for your return to exercise, which will get you safely back into exercise.
Please, don’t be tempted to jump straight back into the exact same loads and intensity as to where you left off, no matter how experienced you are, it is a recipe for injury. You may even feel a little stronger as you have let your body and muscles recover longer than you usually would, but this does not mean you add more load than you were doing before, if you think strategically you may reap some gains from this forced rest and make gains quicker.
- We always encourage a targeted warm up, focus this on mobility and activation for key muscle groups. If you need individual guidance, personal training and programming are separately paid services, not included in membership.
- Drop your weights 20% to 50% for your first session back and make sure all foundations are solid and with at least 48 hours between sessions on that body part.
- Its not the time to go to failure, 10/10, see how you go for your first or second session at 6-7 out of 10.
- Sleep, sleep, you may have been sitting up a little later to get your own quiet time when your partner or kids have gone to bed, but when you are exercising and getting fitter and healthier you must factor this in, as sleep is the best and most underrated recovery tool for mind and body known to man.
- HIIT, if you have not been doing plyometric movements over the last few weeks, regress slightly from where you were to ensure all joints and muscles are working as they should, then once all feels good you are good to go. Listen and feel your body and take 48hrs rest between plyometric loading sessions.
- If you need individual exercise guidance, personal training and programming are available as separately paid services, not included in membership. Or if you are in pain we refer to TrueCare Physio and Dan Wigney’s Osteo clinic which offers osteopathic services and massage to ensure you get back to the gym as soon as you can.
Check out one of my favourite recipes for winter, high protein, nice carbs and low fat, yum for a cold night in.
Simple Chicken Curry with Saffron Rice
Serves: 4. Prep: 10–15 mins. Cook: 30–45 mins.
Nutrition per serving: 531 kcal · 22g fat · 47g carbs · 36g protein.
For the chicken
- 8 skinless chicken thigh fillets
- 1 tbsp oil
- 1 large onion, diced
- 1 tbsp ginger, minced
- 5 cloves garlic, minced
- ½ tsp black pepper
- 3 large tomatoes, chopped
- 1½ tsp turmeric
For the rice
- ¼ cup (60ml) boiling water
- Pinch saffron threads (roughly ⅛ tsp)
- 1 cup (225g) basmati rice
- 1 tsp coconut oil
- ½ tsp onion powder
- ¼ tsp salt
- 1¾ cups vegetable stock
Method
Season the thighs with salt and pepper. Heat the oil in the pan. Fry the thighs on both sides until golden brown. Remove from the pan and set aside. In the same pan sauté the diced onion, garlic and ginger for 3–4 minutes, stirring often. Season with pepper and turmeric. Add chopped tomatoes and ¼ cup of water, season with salt and bring to a boil. Place the chicken thighs in the simmering sauce, cover and cook for about 30–45 minutes or until tender.
Combine saffron threads and boiling water and allow to brew for at least 5 minutes. In a medium pot, combine the saffron water with the rice and all other ingredients. Cover and bring to a boil, reduce heat and simmer for 15 minutes. Remove from heat and leave covered for another 10 minutes before serving.
Serve two chicken thighs with sauce and saffron rice. The rice can also be prepared in a rice cooker.