All Categories - Millar Fit Personal Training

Exercise of the month June 2019

6/7/2019

Seated Biceps with Dumbbells

Muscles worked - Biceps

Exercise description – Grap a pair of dumbbells and sit down on a bench. The back rest should be in an upright position. Keep your elbows tight to your waist and let your arms hang at your sides. Using both arms, slowly curl the dumbbells towards your shoulders. Slowly lower the weights back down to the starting position. Keep your back glued to the backrest and your core tight. Your elbows should remain close to your sides throughout the exercise. Repeat for the number of repetitions.

Exercise of the month May 2019

5/10/2019

Lateral Pulldown

Muscles worked- Lats, Biceps

Exercise description - Sit down on the seat of the lat pull down machine. Adjust the thigh pads so that your thighs will be held snugly beneath them during the exercise. Choose your weight. Grip the bar and sit down with arms fully extended above you, making sure your hands are shoulder-width apart. Lean back 30 degrees and slowly pull the bar down to the top of your chest. Slowly return to the starting position. Focus on drawing your shoulder blades together as you pull the bar down to your chest. Repeat for the number of repetitions.

Exercise of the month February 2019

2/15/2019

Rear Deltoids Machine
Muscles worked-Rear Deltoids

Exercise description- Adjust the arms of the machine so that they are close together in front of the weight plates. Adjust the seat so that your chin is level with the back rest. Choose your weight. Sitting down facing the weights. Grip the straight handles with your arms fully extended. In one smooth motion swing your arms back until they are slightly behind your shoulders. Slowly come back to the starting position. Repeat for the number of repetitions.

Exercise of the month December 2018

12/20/2018

Overhead triceps using the resistance machine
Muscles worked- outer triceps, Core
Exercise description - Select your weight on the triceps machine. Put on the rope attachment. Grip the bottoms of the handles on either side of the rope and turn your back to the machine. Stand with feet hip-width apart. Bend forward, keeping your back straight and your core tight. Bend your elbows, keeping them in line with your head. Stick your butt out and keep your knees slightly bent. Slowly straighten your arms. Do not lock your elbows. Slowly come back to the starting position. Repeat for the number of repetitions.

Exercise of the month November 2018

11/24/2018

Chest Press Dumbbells

Muscles worked Pectoralis Major and Pectoralis Minor

Exercise Description - Grab a pair of dumbbells and lie on a flat bench. Your feet should be flat on the floor or on the seat with knees bent. Your back should stay in contact with the bench at all times. Start with elbows bent and in line with your shoulders. Hands should be holding the dumbbells in an over grasp position and should be shoulder-width apart. Make sure that your hands are directly over your elbows (not in front of or behind the elbows). Keep your wrists straight. Push the weights upward letting the dumbbells meet at the top of the movement. Keep a slight bend in the elbows. As you do a chess press you want to imagine that you are drawing a triangle with your arms. You begin at the bottom of the triangle and then lift the weights up to the point of the triangle. Slowly lower the dumbbells to the starting position. Repeat for the number of repetitions.

Exercise of the month Oct 2018

10/16/2018

Standing Lunges with Dumbbells

Muscles worked- Glutes, Quadriceps, Hamstrings, Hip Flexors

Exercise description - Grab a pair of dumbbells. Stand with your legs hip-width apart. Take one large step forward. Keep your shoulders back and your head looking forward. To come down in to the lunge bend your front knee to form a 90 degree angle. Check to make sure your knee does not go over your toes. If it does, step your foot slightly farther forward. Your back knee should stop just above the ground. Slowly rise back up. Repeat for the number of repetitions. Then repeat for the other side.

Stability ball workout with dumbbells for overall fitness

9/15/2018

Vegan nacho bowl

8/19/2018

Ingredients
3 cups tortilla chips
½ cup diced red onions
½ cup diced red pepper
½ cup sliced washed black olives
½ cup washed kidney beans
1 sliced jalapeño pepper
1 crushed garlic
1 cup salsa sauce
½ cup dairy free cheese

Guacamole
1 avocado pureed
1 teaspoon lime juice
Pinch of sea salt and black pepper
1 teaspoon basil paste

Method of preparation
1- Using a microwave container or an oven dish add the tortilla, onions, red pepper, olives, kidney beans, jelapeno peppers, garlic, and cheese. Add to the oven or microwave and cook until the cheese has melted. If baking on a moderate heat

2- Once the cheese has melted add the mixture to a metal serving bowl with salsa on the side.

3- In a small dish add the avocado, lime juice, salt and pepper and basil paste and mix into a paste. Add that also to the metal serving bowl ready to eat.

Spicy stuffed vegan peppers

7/9/2018

Here is a quick and easy way to get some super antioxidants into your diet the vegan way.

Spicy stuffed vegan peppers

Ingredients

2 tablespoons olive oil
1 pkt Vegan mince
2 x bell peppers
¼ cup chopped mushrooms
½ cup basmati rice
½ cup quinoa
2 cups cold water
1 teaspoon green thai curry paste
2 cloves minced garlic
1 cup edemame beans
½ cup chopped cilantro
1 chopped chilli pepper
½ cup chopped basil
2x chopped green onion
1 cup tomato sauce

Glaze
1 tablespoon olive oil
1 tablespoon agave syrup

Method of cookery
Preheat oven at 350F
1- Using a small wok add the olive oil and turn up the heat.
2- Add the vegan mince,chopped mushrooms, thai curry paste, minced garlic,edemame beans, cilantro, chilli pepper, basil, and green onion and stirfry until golden.
3- Next add the basmati rice, quinoa and water then bring to the boil.
4- Once boiled turn down the heat low until mixture is light and fluffy.
5-Add the tomato sauce then stir some more.
6- Cut off the tops of the peppers and take out the insides.
7- Add the fluffy rice and quinoa mixture fully stuffing the peppers.
8- In a small bowl mix the oil and syrup glaze and lightly baste around the peppers.
9- Place the peppers in the oven and bake for 20 minutes gas mark 350F
Enjoy!

Rice cake, hummus peanut butter and banana

6/9/2018

Here is the perfect snack to have before or after a tough workout. This snack is full of good carbs, protein and fats great for energy and building muscles.

Ingredients
3 x rice-cakes
2 tablespoons hummus
2 tablespoons organic peanut butter
1/2 banana thinly sliced

Preparation

1- Spread the hummus and peanut butter on the rice-cakes then add the bananas ready to eat.