Train from home or outdoors!

Can't afford a Personal Trainer?

Don't like the gym?

This article is about exercises you can do at home or outdoors. These exercises are for muscle conditioning, if you want to build muscle you will need to invest in some free weights. Please contact me if you want advice on what equipment you should be buying: stephan@feelalivefitness.com

The exercise regime should be executed as follows: 3 sets, 15 reps, 30 seconds rest
If you find this to easy,  increase the number of reps. The workout should roughly take 30min.

Remember to warm up, cool down and stretch.

Squats - make sure your ankles stay in-line with your knees as you descend, keep your back straight with your core engaged and push through your heels when you ascend.

Lunges - make sure both legs end up in a 90 degree postion, with your upper body descending in a straight line, keeping your back straight and core engaged.

Prone Flyes - Keep your spine in a neutral alignment, soft elbows (slightly bend), lift both arms of the floor, squeeze your shoulder blades together, lower and repeat

Press ups - Place hand shoulder and a half width apart. Keep your back straight, lower your chest to the floor, pointing your elbows outwards and press up. Please visit my YouTube channel to see variations of this exercise - www.youtube.com/stephanfitness

Sit-ups - Place your legs at a 90 degree angle, engage your core, keep a gap between chin and chest, lift chest & shoulders of the floor and squeeze those abs. Please visit my YouTube channel to see variations of this exercise - www.youtube.com/stephanfitness

Oblique Sit-ups - Place your feet at a 90 degree angle, place your arms across you chest, keep a gap between chin and chest, lift chest and shoulders of the floor and twist to the left trying to reach your leg with your elbow, repeat the same for the right side. Execute by alternating each side.
Dorsal Raises - Place your hands on your bottom, lift your chest of the ground, make sure you don't hyper extend. Please visit my YouTube channel to see variations of this exercise - www.youtube.com/stephanfitness


Enjoy! Leave comments, feedback and subscribe.

The healthy burger recipe

This is my first attempt to post a recipe, I welcome any feedback.

What you need is:

500g less than 5% fat beef mince meat
1 egg
1 chilli (doesn't have to be hot
1 tomato
1 garlic clove
1 avocado pear
1/2 onion
15g of wholemeal break flower or wholemeal bread crumbs
1 granery/wholemeal roll
A few baby spinach leaves

Prepare the burger patty mixture:
Chop up the chilli, the onion and the garlic. Put the mince in a bowl, add the egg, half of the chopped onions, half of the chopped chilli, half of the chopped garlic and the flower. Add some seasoning such as black pepper and paprika. Mix it all together and mould 4 evenly shaped burger patties. Either grill the patties or put them on a George Foreman. Cook it to your likings.

Prepare the salsa:
Chop the tomato and put it in a bowl with the rest of the garlic, onion and chilli.

Prepare the avocado:
Take the avocado and mash it up into a paste

Prepare the burger:
Cut the roll in half spread both sides with the avocado paste and the salsa, put the patty on with some baby spinach leaves. There you go a nice and healthy Burger and it's yummy!