#pfap

Hi everyone,

My sister Shannyn had this fantastic idea for a yummy recipe – I think you will enjoy it as much as we did!

Courgette Spaghetti and Meatball Recipe

Ingredients

Meatballs: 500g premium mince 1 carrot grated 1 tbsp paprika 1 tbsp cumin 1 tsp crushed garlic 1 oxo cube Pepper

Tomato sauce: Canned tomatoes 2 fresh diced tomatoes 1 tbsp dried basil Pepper

Courgette spaghetti: 3 large courgettes 1 lemon juice

Optional: Coconut oil for cooking

Method Hand mix the meatball ingredients and roll into small balls. Cook in a covered fry pan on high heat for approximately 15 mins or until brown on one side. Turn over to cook through.

Meanwhile, combine ingredients for the tomato sauce in a pot and bring to the boil.

Use a julianne peeler to peel the courgettes,  discarding the seeded center (in lou of a julianne peeler I sliced the circumference of the courgette and used a regular peeler).

When the meatballs and sauce have cooked, bring a flat pan to heat. Cook the courgettes in the hot pan for 30 secs to 1 min until wilted and add the juice of one lemon.

The Functional Movement Screen (FMS) was created by Grey Cook and Lee Burton as part of their Functional Movement Systems in 1995. Their goal was to provide a systematic approach to evaluate movement efficiency and competency where the fitness industry was lacking. Think of the whole process like a Warrant of Fitness for your body. Originally one facility’s approach to safety and standards would greatly differ to another or maybe have no standards at all.  The FMS is attempting to eliminate the doubt and create a system that a range of fitness, health and rehabilitation professionals can use to measure someones movement functionality – particularly Mobility, Stability and Pain.

  The FMS consists of 7 body weight movements that are scored out of 3 for a total of 21 points. 0 meaning pain, 1 meaning inability to perform movement, 2 meaning normal movement and 3 meaning perfect movement. The screen determines symmetrical and asymmetrical issues, in which the asymmetrical issue are addressed first. The movements are as follows:

Overhead Deep Squat

Hurdle Step

In Line Lunge

Shoulder Mobility

Active Straight Leg Raise (ASLR)

Trunk Stability Push Up

Rotary Stability

  The screen is designed for everyone. Screens in the past have fallen short due to the restrictions places around who can use them i.e Athletes or Elderly with knee pain etc. The FMS limitations are when pain or musculoskeletal issues are present. Once the FMS results are obtained, they can be assessed and addressed. The Selected Functional Movement Assessment (SFMA) is performed to determine the cause of pain, which breaks down into a mobility problem or a stability/motor control problem. This gives us a ground for corrective movements and exercises.

    With this in mind, the following example is one that will stick with me for the rest of my career.

A client came to Pure Fitness and Performance wanting to ‘lose weight, tone up’. After the scores were in they had very poor mobility with the ASLR being their lowest score (Symmetrical 1). They had mentioned not being able to touch their toes since they were 14 (now 30+) and no matter how much they stretched their hamstrings (where they felt the pull) they would not get any closer. Using the FMS and the SMFA forward flexion breakout, we discovered that they were taking the wrong approach to fix their toe touch. The muscles weren’t tight at all, simply overactive. Their hamstrings felt the need to fire instead of loosen during a forward bend to keep them stable. We followed a corrective strategy and my client was able to touch their toes in the first session. This lead them to tears as they had spent so much time and effort trying to attempt something, but taking the wrong approach. Safe to say they are a client for life.

  I have only ever had positive feedback from clients under the knowledge of FMS and SFMA. The increase in movement and motor control from the systematic “step by step” approach means that clients improve faster simply by moving better.  The improved mobility leads to increased exercise efficiency, reduces the risk of injury and overall body movement functionality. I am the only trained and registered Functional Movement Specialist in the Wellington Region. I recommend you contact me for a Functional Movement Screen, to make sure you are moving as safely and efficiently as possible.

  Aaron Boyd

2016 is upon us and I have been called out by my friend Sheay Wheeler from Ninja Fitness and Health in Moura, Australia to jump on board his OneShot2016 campaign. OneShot2016 is all about lighting a fire under peoples asses to make a positive change in their life.

  My video below is about commitment. We commit ourselves to a lot of things within our lifetime yet seem to be a tad uneasy and almost afraid when asked to commit to our greatest asset, our body. In the industry of personal training you will commonly hear that it is ‘too expensive’ or ‘I don’t have enough time to exercise’ yet people will not bat an eyelid when it comes to spending thousands extra on a car with a few extra bells and whistles or spend 3 hours a night in front of their 55 inch TV. Excuses are everywhere so I want 2016 to be a year of commitment. Personally, I am committing to a year without alcohol (My sister is already 6 months in and there is no way i will let her beat me). To be accountable for my commitment I am telling the world through the internet. Your commitment does not have to be even remotely like mine but it has to be something.

  So… challenge yourself Help each other and most importantly, have fun whilst doing it!

I felt creative today and made this off the top of my head with ingredients i thought would taste nice together, boy was I right

  Chicken Stir Fry (serves 4)

1 Chicken Breast diced

Spices for chicken (I used Paprika)

1/2 Eggplant diced

2 Courgettes diced

1 Capsicum diced

1 Cup Peas diced

1 1/2 Cup Pineapple chunks

Sauce

1/2 Cup pineapple syrup ( Fresh is best)

1 Tsp Minced garlic

1 Tsp Chili Paste / Chili Powder

Dash of olive oil

Cover chicken with chosen spices and fry in non stick pan (Stone pan FTW). Cook Eggplant, Courgettes and Capsicum until soft-ish. Add peas and pineapple to stir fry and cook for 2-5 minutes. Put sauce ingredients into bowl and blend thoroughly. Add sauce and cover to simmer for further 10 minutes or until satisfied.  Up to you if you want to combine veges and chicken in one and serve or serve separately. Dish can be had with brown rice if you are going to workout within 2 hours of eating.

Tea

2 Jugs of boiled water

3 Tbl Black Tea

2 Tropical Tea Bags

1 Be Charged Tea Bag

Cinnamon to taste