Daniel (Obelix) - road to get shredded!

As we have promised, here is first transformation. 

Daniel (Obelix) - road to get shredded!

So let me tell you a bit about what have happened in latest months.
I have done my bulking up cycle last year somewhere between September and December where I gain a lot of weight (finished my mass period with 106kg) but unfortunately on 28th of December I have fractured my elbow which forced me to stop trainings for almost 2 months – I was really down, upset…I really wanted to train but with fractured elbow you can’t do much…For first few weeks I was just staying at home playing games, watching TV and eating the shittest food you can imagine, pizzas, chicken and chips, sweets etc. which cause my belly to grow instantly.

One day I have looked in the mirror and recognise that all hard work I have putted into building muscle mass has disappeared because I was looking like big block of fat, straight after that I put my training clothes on and went running outside my block.

Soon after when my elbow was still not recovered I just said to myself ‘FUCK IT’, let’s go gym and do some leg workouts – the best moment was when I entered the gym after a longest break ever, and saw all people who train hard to improve their looks. Also all weights around me, the smell of sweat and pounding iron on the gym floor has been a motivation to keep going.

Finally my elbow got a bit recovered and I was able to do something else than legs, feeling that muscle pump was like getting a Christmas Present when I was 5 years old – BEST FEELING I COULD ASK FOR!

Maybe I was not super happy about how my building up muscle period has finished but anyway it was time to reduce calories and start getting in shape – I don’t mean shape for summer because to be honest I don’t give sh** about summer. My goal is to reduce as much fat as possible and then start building up muscle weight once more, but this time CLEAN muscles…and if everything will go my way I want to hit the stage in 2017.

So here we are now, it’s 13th of March – 14th day on strict diet (not even a bite of some junk food or sweets) I have started my reduction on 29th of February with 104.2kg on scale, after 2 weeks my weight is 100.5 which means I have already lost 3.5kg of weight – I know that some of you will tell me that it’s not healthy to lose that much weight in short period of time…I know it but remember that in first weeks you also losing a lot of water and in my case I really get a lot of water in my body in those 2 month when I wasn’t doing anything. Later on the weight will not go down that quickly but around 0.5kg – per week.

So let me tell you what my diet plan is right now. It’s known by many of you – fat diet where you mainly consume meats – protein and fats with very little amount of carbohydrates. I guess most of you doing that diet are in ketogenic state (to do that you cannot eat more than about 30grams of carbs per day) but in my case I am not getting into ketogenic state because I am eating around 70/80g or carbs per day. Here is my exact diet per day

Meal 1:
5 eggs – boiled, or as scrambled eggs
80g of porridge
Meal 2:
250g of fat meat eg. Minced beef, pork neck etc.
Vegetables like broccoli and cauliflower
Meal 3: 250g of fat meat
Vegetables
Meal 4: 200g of chicken breast with vegetables
Meal 5: 200g of chicken breast with vegetables
Meal 6: 200g of fish (usually salmon)

Also once every 4 days I have a little carb-up day – additional 200g of rice in that day
For first few days I was getting really hungry especially at evening time because before I was eating like a pig – whatever comes on my plate was consumed. But after 3/4 days I was already feeling fine with the amount of food I had to eat over the day.
Right now I am not changing anything because everything is going in the right direction. Maybe later I will implement some changes but let’s concentrate what is happening right now.

Training plan is the one I was doing last year in summer time – 5 days a week
Monday – Chest and abs
Tuesday – Legs, calves
Wednesday – Shoulders
Thursday – OFF*
Friday – Back
Saturday – Arms
Sunday – OFF

*Sometimes I just can’t sit at home so I am going gym and do whatever I feel like doing.
Let me tell you what kind of exercises I am doing for each part of my body
Before I even look at the weight I am doing 8 minutes worm-up on crosstrainer, then some kind of stretching and warming up the part of my body which I am about to train
Chest – Barbell incline bench press 4sets of 12/10/8/6 reps – Less reps – more weight
Dumbbell bench press 4sets of 12/10/8/6 reps
Incline Dumbbell flyes (15degrees angle) 3sets of 12 reps + push ups between the sets to maximally pump up the chest
Legs
Leg curls 3sets of 12 reps
Barbell squats 3 sets of 10 reps
Leg press 3 sets of 15 reps
Hack squats 3 sets of 8 reps
Romanian deadlift 3sets of 10 reps
Calves usually on machine or standing calf raises
Shoulders
Bent-over rear-delt raise 5 sets of 15 reps (45 seconds break between the sets)
Seating dumbbell lateral raise 4 sets of 15/12/10/8 reps
Barbell shoulder press on smith machine 4 sets of 12/10/8/6 reps
Front barbell raise 4 sets of 12 reps
Barbell shrugs 4 sets of 15/12/10/8 reps
Back
Pull-ups 3sets of maximum reps
Bent-over barbell row 4 sets of 12/10/8/6 reps
Wide grip pull down on cable machine 4sets of 12/10/8/6 reps
Seated cable row (close grip) 4 sets of 15/12/10/8 reps
Deadlift 4 sets of 10/8/6/4 reps
Arms – super-sets
Barbell curl with triceps pushdown with rope 3sets of 10 reps
Hammer curl 3sets of 10 reps with weighted bench dips 3 sets of 12 reps
Incline skull crushers with preacher curls 3 sets of 12/10/8 reps
Abs – I usually change the abs exercise every single time I am training them…

I hope that someone has read it all grin emoticon Let’s start the TRANSFORMATION! I will try to write about every single day of my transformation, also you can follow me on my Instagram - pankoks94

Muscle Mass Brothers future plans

What we are have been up to this time of the year

What future holds for #MMB:

We have few big plans from joining the bodybuilding events and martial arts events we planning on increasing number of filming although we lack of time to edit them on time.

Secondly and this information has been quite honoring to us. One of our supporters from Middlesex University will create a short documentary about Muscle Mass Brothers as a university project, which will of course be posted on our Youtube channel as soon we have it done. Looking for end of March to finish it, hopefully it will be enjoyable and cool piece to our video collection!

Check our Youtube channel for existing motivation videos, more to come.

MMB members progress and changes:

Let's point out some changes that are actually happening to our diets and training programmes.

 Alex:

Alex has begin his new gaining diet with the new year already gained good amount of muscle mass transformed from from last year excess of fat. His aim is to carry on gaining and growing muscles for the next few months we could plan it until end of May depending on how he transforms. From the mid year he will begin to lose any fat that could possibly collect over gaining period

How the diet looks from his point of view?

Well he has increased his carbs, protein and fats by almost 3-4 times from where he has started. The diet is quite simple as he continues with porridge in the morning or egg omelet but in bigger proportions as calculated to his weight and needs.He still avoids larger number of fats and disregards sugars as it is better to consume carbs in form of rice, noodles, and other veggies. Following from this point he normally consumes rice with chicken and healthy salad made out of vegetables like green salad, tomatoes, spinach, broccoli etc. you get the idea. He would eat around 3 meals of such form just to make it easier throughout a day as he studies in university and keeps himself busy. Last meal would be cottage cheeses with protein powder or salmon. The total calories count comes to be around 4500 calories per day. The calories number will of course grow as he progresses.

The training is quite standard each day of the week is concentrated to different part of the body. Most of the days it is big muscle group with small muscle group like for example chest and biceps. However it is adjustable on how well he feels as he grows bigger and stronger the joints and muscles are at risk because of heavier weights workout's.

If you are interested more into Alex's training and diet please let us know we will create unique blog post focusing on him.

Andrzej:

Andrew's diet and training is similar to Alex's as he is on the gaining period too. Some of the products of his diet could be a bit different, however the maths behind the diet is quite similar. Andrew is focusing on gaining lean muscle mass without or at least minimising the intake of fats. This is also very important to remember when building up on weight and wanting to have as much muscle but with minimal fat amount, you have to keep the diet when gaining otherwise you will have more work when shaping up on reduction period. On the other hand, I know it may sound funny but you can not be on gaining period for ever otherwise you will grow with fat and if you are bodybuilding and care about aesthetic which all bodybuilders do it is important to remember. Unless you want to be a strongmen and care only bout power and strength than there is no reduction period, but we do not have a member who specialize in that directions. Coming back to to the diet the proportions and the logic behind Andrew diet is similar although he is on much less calories intake.

The training consists of differentiation between big and smaller group of muscles. Although he has different method of training as the reps are higher with medium weights to make muscles lean and strong instead of growing them really huge. That is a big difference between Alex and Andrew, as Alex wants to be big and shaped and Andrew wants to keep it to the level of lean muscles and strength.

If you would like to hear more about Andrew (Andrzej) diet and training drop us a comment and we will focus weekly post on him and his training. Check him out for lean muscle at his Instagram and MMB website.

Daniel:

 

Daniel has finished his bulking up session and begin with reduction from March. He had some problems like broken elbow, but as we are  Muscle Mass Brothers there is no giving up in our dictionary.

let's focus on Daniel's diet which is similar to the diet that Filip was on. It is infamous fat diet where he consumes mainly meats or products with fats concentrating on healthier fats from good sources of oil for example coconut, olive and virgin oils. Of course the other fats are from animal meat and diaries like cottage cheese and yogurts. The most important is to avoid saturated fats which are mostly in fast foods and snacks with no useful calories. It is a reduction diet so the sources of fat and proteins are a key of good reduction results. The amount of meat Daniel is consuming from a start is around 250 grams per meal, also he is not going into ketogenic state as he eats 50 grams of carbs in the morning and similar number of veggies throughout the day. He also carbs up every 4-5 days. The numbers are pretty high as he was bulking up and we can not shock his body with sudden changes. The amount of consumed fats will be reduced with time that is why weighting on daily basis is important preferred time is in the morning before the breakfast.

The training has been kept similar to what he did and what Alex and Andrzej are doing concentrating on different parts of muscles each day using heavy weights. As Daniel wants to reduce the fat but keep the muscles growing and shaping he will not focus on cardio and losing large amount of weight as we want to keep his muscles, just trim them in.

If you are interested in Daniel's progress, diet and training please drop us a comment and we will focus one of the posts on him only in full detail.

Filip:

Last but not least it is time to focus on Filip's progress, diet and training. Filip has been on keto diet which would be similar to what Daniel is on right now. However the keto or so called fat diet has been focused on minimal intake of carbs no more than 30 grams each day to come into ketogenic state. He has lost around 16 kg in 2-3 months time which has been impressive on his cardio  although he has lost some strength but he is recovering on rice and chicken. Still continuing reduction but at slower pace to even out the body. The recent diet which he started in January-February is basically calculated calories hence chicken, rice and veggies create the largest part of his diet with daily intake of around 150 g of rice and 200 grams of chicken. The total calories intake has been set to around 2400 calories. 

We can focus next post on Filip diet change in the future post if you would like to hear more just leave a comment.

Let's continue with the training as this has been tweaked. Looking back at past lost we discussed full body workout which he still continues on Mon, Wed, Fri. How about other days you would ask? Well Filip since few months now has returned to martial arts to be more specific he trains with GMMA at Shepard's Bush on Tuesday and Saturday. Check out GMMA on their website or come and see their training for yourself at Fitness First at Shepherds Bush opposite of Westfield. The training fits into full body workout really well as Muay Thai and Thai Boxing or any other martial arts are of interval types and training with Krystian Ozog is an epic experience. This is the big change for Filip and from what we are seeing he is improving week by week looking and feeling better too. There you go a great example of mixing gym and any other classes. For Filip the other two days are either trainings with the rest of Muscle Mass Brothers to push and test his strength or training at his garden on the boxing bag which sometimes turns to another day in gym depending on weather.

We covered all four members please leave us comment if you would like to hear more about any of the members in more detail first.

Also follow us on Twitter, Facebook, Youtube and Instagram for updates and dates of our trainings together and progress on the documentary by our Middlesex University supporters.

Check our website and let us know what topics shall we cover next whether it is specific diet, training, supplements or any other sport related themes.

For personal diets or trainings please send us an email at our website or message us directly on our social media.

www.musclemassbrothers.co.uk

#MuscleMassBrothers #MMB #MMBmembers #Diet #Training #Progress    

Leg Training with #MuscleMassBrothers at Fitness First

Leg Day Training MuscleMassBrothers Two Routines

Two Sunday trainings of legs at Fitness First Leyton  Mills. 

Thanks to Fitness First who courtesy allowed Muscle Mass Brothers to train and record for the last few weeks. We are very grateful for the possibility and support. We love the atmosphere which Fitness First stuff and members create at the gym.

(Photograph of Fitness First Leyton Mills Gym) 

Perhaps not the best weather for the last two Sundays, however it was a great workout and warm atmosphere in the gym that kept us strong and motivated.

#SundayLegDay on 07/02/2016:

Three weeks ago MuscleMassBrothers had a great heavy weight leg training. 

The training of heavy weights consisted of 4 sets and 10 reps each. Every new set of the next 10 reps was an increase of weights by 10kg at least. Heavy weight training allows us to build our muscle bigger and stronger. We did 5 exercises each concentrating on our legs:

1. Leg Extension

2. Squat with barbell

3. Seated Leg Curl

4. Incline Leg Press

5. Calf Raise on Leg Press

Ending day with little of stretches and sauna for muscle regeneration. 

To be honest we were barely able to walk and next two days were just leg killers, but the pain was worth it. To progress there are no shortcuts, we will always feel the pain but the pain is just indication of the progress and growth. 

#SundayLegDay on 21/02/2016

This Sunday we have tested another training routine which is actually Andrzej's training programme. 

The training consisted of lighter weights of 3 sets 25 reps each. Yes when I heard it I was surprised too. This training works a bit differently, more like building up muscle stamina, as well as creating nicely shaped muscle. We did 6 exercises concentrating on our legs: 

1. Leg Extension

2. Squat with barbell

3. Seated Leg Curl

4. Incline Leg Press

5. Dead lift of barbell on straight  legs (stretching exercise great for legs) 

6. Calf Raise on Leg Press

The exercise was really something, working out on our leg stamina has been really new experience yet very demanding. We felt like after the last Sunday training although the goal was different. There are different ways to progress depending on our goals. 

To summarize both Sundays the first workout concentrates more on building up bigger and stronger muscle, demanding lots of strength. The second training would be for people who work on stamina and cutting down to chisel our bodies. Something what bodybuilders do to gain muscle/weight they train with heavy weights, to lose weight and fat as well as shaping muscles they would follow second training. 

#LegDay #LegWorkout #MuscleMassBrothers #MMB

www.musclemassbrothers.co.uk

Follow Muscle Mass Brothers via our website and social media.

Soon new video of our leg workouts. 

Check our Facebook, Twitter, Instagram and Youtube channel.

Thanks to London - Fitness First Leyton Mills Gym for the opportunity to film and train!

Check Fitness First website to sign up for gym membership:

http://www.fitnessfirst.co.uk/clubs/london---leyton-mills/

Christmas Break, what's your plans #Musclemassbrothers

Christmas Break and Plans

Christmas is finally upon us with that end of the year. What did we achieve through out this year. Did we achieve our goals or at least moved towards them rather than away from what we planned at the begining of it.

We always think of the New Year as a starting point. Many people think "this year I will go to gym more compared to last year". Planning for the new start of the year is great as we set our new goals towards we plan to work for the next few months. Although we do not always follow what we planned out for ourselves. Many of us just stop after first month's of the years it is proven that there is an increase in gym memberships sign up for new year, but most of those new members decide to stop within next few weeks.

We should never give up, perhaps gym is not for everyone, why not sign up for classes instead. Dancing, martial arts or team sports are great too we should not abandon our ships as we are captains of our bodies, do not let them sink.

Let's begin with the summary of what we have set ourselves last year, did we want to lose or gain weight. What did we want to achieve last year, did we or did we not get there? We need to analyse at which point we did better or worse? We might had stopped for a moment for various reason but did we try to get back into our sport routines? What worked best, maybe we enjoy running outside better than indoors or we have higher motivation when exersicing with friends? Muscle mass brothers always sit down together and talk between each other about set and met goals. Some of us did better compared to others but this should not discourage you from working out. Each one of us is different some achieve their goals faster, some get there slower but remember to stay motivated. Our body is our temple and treat it as one as we got only one body.

After asking yourself few question, we should conclude what we did well and what we can improve in upcoming new year. Let's take example from #MMB members, Alex has begin year with aim to cut down on weight and trim as much it was possible and he did achieve it as he went from around 90kg to 75kg keeping as much muscles as possible cutting on fat only. It took him at least 6 months if not more to achieve his goal but he never gave up. Right now his goal is to build up weight but with Muscle Mass only. He already changed his diet plan and training for next year. Everybody has different goal and it only depends on You how far can you go to reach your planned goal.

Why setting up goals is important ? It might sound very simple but we tend to ignore it. Our goals keep us motivated and on track. Another important key element is to keep an record of our training, so we can go back to it and improve it for the next year. What are the ways to keep track of ourselves. There are various ways, one of the easiest is to make photo each month of our body. You do not have to share it with anybody, but if you do that every month at for example first Saturday of first week in the morning you will be able to easily keep visual track of the changes we achieved. This will help you to make sure if you are aiming the right way that you planned at start. Another way is to write up a sport diary writing down things like exercises you do everyday and keep track if you can lift more or less, if you can run longer distances or which pace do you run with and measure how fast you get tied. There are plenty of ways to keep track, it all depends on you!

Check #musclemassbrothers forum, website and social media for more, ask us questions, you can always send us an email use form on contact psge.

www.musclemassbrothers.co.uk

Stay motivated for the next year never give up it is your life and your body!

Merry Christmas and Happy New Year from Muscle Mass Brothers:

Filip, Alex, Andrzej and Daniel

#musclemassbrothers #gym #newyear #plans #summary #goals

Fridays with MMB, Leg Day and previous Chest Day #MuscleMassBrothers

Friday legs day with #MuscleMassBrothers

Like every Friday Muscle Mass Brothers will meet to exercise together, this time doing a leg workout. We will be at Fitness First at Leyton. If you are a member of this gym or would like to come by to ask any questions and meet #MMB team you are welcome to. On Fridays Fitness First allows their members to bring buddy with them if you are not member of this gym check with your friends if they are members and come by.

Leg training

Working out your legs is really important as legs consists of some of the largest muscles in your body. Very often ignored by many people, even if you do cardio training a lot strength training is as important as any part of your body that we exercise like arms, back or chest. Important note if you are body building and want to look symmetrical do leg workout. You do not want to leave half of your body weak or weaker.

Building up your physic it is like constructing a sky scrapper you begin from the basement the fundamentals which will hold the structure standing up right. It is similar with our bodies to be strong we need to develop evenly that is why in any training programme legs will be included whether you exercise each muscle part separately or you are doing full body workout.

Let me point out some of the important facts we should know. Working makes you run your blood faster producing adrenakine, bigger the muscle more its produced. What it does to you is just awesome... You will feel sudden increase of energy which will push you to exercise better, harder and allow to push boundaries. For example based on standard exercise structure which most people interested in gym and bodybuilding follow is doing 2 different parts of body. Legs with your arms are a great mix as even though you will be pretty tied after good leg workout, the energy rush will make you do something more, like bicep or/and triceps. Workout it out as hard as you just did your legs you will very satisfied after gym. On the other hand based on full body workout after a warm up you will always begin with legs and move to other parts of your body just to buid up adrenaline and energy increase when your body begins to tell your brain its time to go to changing room. I can assure you working out your legs will let you finish your full body workout and push you to improve your results from last week. Check our past posts about full body workout to get better understanding of what I just talked about.

We will see you in gym on Friday at Fitness First Leyton.

Make sure you check our website & Facebook and other social media channels.

 www.musclemassbrother.co.uk

If you have any question please do not hesitate to ask, send us a message, come to our forum or just comment under social media post. I will try to reply as soon I see it. Anything about training, diet and supplements we are more then happy to help out. Would you like me to write about specific exersice just let me know.

We will post our video of leg workout soon after a training. Motivation is important. Remember to set your goals for every week.

Have a good week from #MMB

#MuscleMassBrothers #LegsDay #Friday #Workout #Gym

Friday chest day with #MuscleMassBrothers

We forgot to post before our chest day:

Like every Friday Muscle Mass Brothers will meet to exercise together, this time doing a chest workout. We will be at Fitness First at Leyton. If you are a member of this gym or would like to come by to ask any questions and meet #MMB team you are welcome to. On Fridays Fitness First allows their members to bring buddy with them if you are not member of this gym check with your friends if they are members and come by.

Chest exercise

Next Friday we will be meeting for some chest exercises. It's always great to meet up with your buddies for some gym workout. We are Muscle Mass Brothers and our motivation is the ever growing gym community and especially when we can join gym members at Leyton, London to workout. Our main objective will be chest workouts with bar and dumbells on the bench, of course begining with 10 minute job followed by arm stretches and light weights.

Continuing we will do some dumbells and bar exersices which you will be able to see soon on our YouTube channel as our next video of motivational clips will be up. Check #musclemassbrothers social media channels for an updated.

Back to the chest workouts, there are many different exercises allowing nice development of pectoral muscles. Chest is very popular and barely missed exercise. Most of the times chest exercises can be mixed with bicep pump up. We often workout more than one group of muscles that is why it's best match workouts which go well alongside each other. As there should be whole #MMB team we might be able to do only chest if you would like to us, talk to us and ask questions do not hesitate to approch us. We will have awesome Muscle Mass Brothers t-shirts.

To check for further updates follow us on social media. Check our website and Facebook page too.

www.musclemassbrothers. co.uk

#musclemassbrothers #chest #friday #gym

Have a great day and do not leave gym for the next day #mmb.

Learning more about healthy cooking with Summerill & Bishop School #MuscleMassBrothers

Learning about Healthy Eating and new food techniques:
Summerill & Bishop School 

Learning about healthy eating and new food techniques with Marcelo at Summerill & Bishop School. The welcoming and warm atmosphere of Summerill & Bishop School is one of most unique experiences which I have enjoyed as well as learned few awesome things. The idea behind the school is not just about food learning, but also an home like feel. If you ever wanted to raise cooking skills and knowledge of healthy and yet tasty food this place is one of the best picks in London. If you are a person which likes to invite friends and family I would recommend such cooking lesson, as the presentation and usefulness of simple tips and recipes will be a great show off for any guest at your house. You can adjust your diet to the ingredients Marcelo will introduce to you as well as pick vegetarian or meat version.     

The cooking lesson is also a great place to bond with your work team,friends and to network with people who have similar food interests. I assure you, the day will make you feel, look and learn to be a food pro. I have learned a lot about food preparation and how to limit ingredients to get the best possible taste, recommended 5 different ingredients. Although it was an event with the Bluebella team that I work with it was very useful event to gain better understanding about healthy and very tasteful full of flavor food. Not only the recipes were simple and really scrumptious they also looked beautiful.   

Great and Simple Recipes:

Salad with Quinoa, Roasted Vegetable (Beetroot and Pumpkin) Goat Cheese and Chicken

Served with Pomegranate Dressing - recipe below

2 chicken breasts poached and sliced

200g cooked quinoa

500g pumpkin (chopped and roasted in over 180C

 for 15 minutes with tablespoon of olive oil)

200g of beetroot pre-cooked (chopped and roasted in the over 180C)

for 10 min with a tablespoon of balsamic vinegar) 

200g soft goat cheese

50g pumpkin seeds

Rocket salad

1/2 lemon

Salt and pepper

Chicory leaves

Combine the quinoa, the roasted vegetables and the rocket in a bowl and mix. 

In a large serving bowl mix the salad leaves with the chicken, the pieces of goat cheese 

and the pumpkin seeds, toss it all in the dressing.

Pomegranate Dressing

100g pomegranate seeds

100ml olive oil

50ml white vinegar 

Salt and pepper

Combine all the ingredients together, season with salt and pepper.

The recipe is simple yet tasteful and very beautiful in a bowl. Great for balanced diet, parties, dinners and any events where you would like to astonish your guest. Layer each ingredient on top of each other so when you pick it up you and your guest can enjoy all of the products. 

Chicory leaves & walnut pesto

1 packet of chicory leaves

100g grated Parmesan

4tpsp of olive oil

1 clove of garlic 

50g walnuts

Half a bunch of basil leaves

Sal and Pepper

In a mortar, grind the walnuts and garlic together with the basil leaves. Crush until it becomes a crunchy paste. Add the olive oil, parmesan, salt and pepper, and mix.

Place the chicory leaves on a decorative plate 

and serve with 1 spoonful of the walnut pesto placed on the top. 

Non Baked Apple Crumble

2 grated Granny Smith or Bramley apples

100g apple puree

1 vanilla pod

1/2 packet of ginger or digestive biscuits - crushed

20g toasted almonds

Cognac

100g ground almonds

50ml melted butter

2tbsp of brown sugar or moscavado sugar

Mix the apple puree & grated apple together. Scrape the seed from vanilla pod and add to the apple mixture. Put into the individual glasses, filling the bottom third.

In a bowl combine the crushed biscuit, ground almonds, sugar, a splash of cognac and melted butter, to make a crumble. Cover the apple mixture in the glass with the crumble.

Serve with Creme Anlaise - recipe below

Creme Anglaise

1/ Vanilla pod

2 eggs yolks

100g sugar

100ml milk

100ml double cream

1 tspn cornflour

In a saucepan bring the milk and cream to boiling point.

In a separate bowl beat the eggs yolks,

sugar and vanilla seeds (scraped from the pod) together, then add the cornflour.

Slowly add the cold ingredients to the hot milk mixture, return to the heat and simmer 

until it starts to thicken, take off the heat and let it cool down before serving.

Really yummy to wrap up the evening, not too sweet yet satisfying and pretty healthy like for the desert. 

Check Summerill & Bishop website and social media sites for more informations about the classes and the shop.

http://www.summerillandbishop.com/sandbschool

@summerillandbishop

Marcelo is leading our weekly schedule of local, seasonal cooking classes and is also coordinating a curriculum filled with exciting in-the-know experts on everything from viticulture, to flower arranging, table decor and more.  

On Tuesdays and Thursdays throughout the day, Marcelo will be teaching food prep courses with a healthy tone, based around local, seasonal ingredients and popular dishes and cuisines.  

We offer a range of class times, listed below:

Tuesdays 

10:00 - 11:30 am

1:30 - 3:00 pm

Thursdays 

10:00 - 11:30 am

1:30 - 3:00 pm

7:00 - 8:30 pm

 All our classes require booking, with a maximum of 10 people per class.

Prices from £70 per class.

#MuscleMassBrothers #Diet #Healthyfood #summerillandbishop

Why is it importance to exercise? #Musclemassbrothers

Importance of exercising 

  Everybody knows exercising is important because of the news and media campaigns we see when traveling to work, school or  any other place. It's not that hard to remember it, it is hard to do it when you exhausted after work or school where perhaps you spend 8 hours at desk, which is eating your energy up. We need to keep our bodies healthy to avoid deceases however some might say, I know people who were fit yet has got ill or got disease which was inherited. Sometime we can not avoid certain things. However think about keeping healthy and fit as a way of improving your life experience. You not only feel better when exercising you are more likely to experience  better things in life like sports, exploring even holidays. Been fit allows you to be more active and engaging with the life events that we encounter we also gain many attributes like confidence. 

Lets begin with things that we know and yet we sometimes ignore.

Fighting Obesity:

National Association for Sport and Physical Education recommends that elementary school students have at least 90 minutes of gym per week and almost four hours a week for middle and high school students. Fighting obesity has become a main objective in UK. It has begun with schools now as we can get lots of sugar and saturated fat at our youngest age with half a price of healthy and nutritionally valuable food. For kids and youth it is simple choice, pick something that is fast and cheap. Similar habit follows us to our adult life when we do not have time as been busy working all day. What we can do to fight it ? 

- Exercise 

- Diet

- Plan your or your kids day

- Learn and Teach about healthy food and exercise

It is important to learn our selves and than to tech our youngsters how to live healthier and at the same time fighting off the obesity problem. It is important that we teach about good and healthy habits otherwise we and our kids will follow bad ones. 

   Developing Healthy Habits

As mentioned before we need to develop healthy habits. Those habits we can pass on to our family and friends, improving our life may be the first small step but huge jump for future. To develop healthy habits is best to learn from people who you know that exercise and understands healthy eating. On the other hand it is useful to read blogs, articles, videos and magazines about health, exercising and diet. Follow #MuscleMassBrothers for motivation, tips and educational information about gym, exercise and dieting. If you have any questions comment or message us.

What are the benefits of exercise and diet ?

• Exercise increases energy levels
• Exercise improves muscle strength
• Dieting and Weight Loss
• Mind Healthy and Memory Skills for more information.
• Exercise is good for your heart
• Regular exercise lowers your risk of developing type 2 diabetes
• Exercise enhances your immune system
• Active people tend to sleep better
• Exercise can be fun! 

How Much Should you Exercise?

You should get at least 150 minutes of moderate-intensity exercise per week. 

These recommendations can be achieved through 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous-intensity exercise (three times a week) or a combination of both types. One continuous session combined with multiple shorter sessions (of at least 10 minutes) is also acceptable.For those starting out, gradual progression of exercise time, frequency and intensity is recommended. You are more likely to stay on track and avoid injury if you start gently. Even if you can't reach these minimum targets you can still benefit from some activity.

Resistance Exercise

Resistance exercise is concerned with working the bodies muscle groups and building strength.

It is recommended that adults train each major muscle group two or three days each week using a variety of exercises and equipment. Very light or light intensity resistance training is best for older persons or previously sedentary adults new to exercise. Two to four sets of each exercise will help adults improve strength and power. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, while 15-20 repetitions improve muscular endurance. It is recommended that adults should wait at least 48 hours between resistance training sessions.

Moderate vs Vigorous Intensity

There are a number of different ways to classify the intensity of any exercise, some based on heart rate, some on perceived exertion and some on how the exercise affects your metabolic rate. Moderate-intensity activity should raise your heart rate, make you breathe faster and make you feel warm enough to start to sweat. Vigorous intensity exercise will make you breathe hard, increase your heart rate significantly and make you hot enough to sweat profusely. The Physical Activity Guidelines for Americans suggests that moderate-intensity activity allows you to talk but not to sing, whereas more vigorous activity results in an inability to say more than a few words without pausing for a breath.

Examples of moderate intensity exercise include:

•     Brisk walking (100 steps/minute)
•     Dancing
•     Swimming or aqua aerobics
•     Gentle cycling (5-9mph)
•     Badminton or doubles tennis
•     Volleyball

Examples of vigorous intensity exercise include:

•     Running
•     Power walking at 5mph or more, or walking uphill briskly
•     Cycling fater than 10mph
•     Aerobics
•     Martial arts
•     Competitive sports (football, basketball, rugby etc.)
•     Skipping/jump rope
•     Rowing

Some information has been based on this source.

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