http://www.theislander.net. 89
HEALTH & WELLNESS
Katie Handyside
Personal Trainer
(+34) 636 322 959
http://www.katiehandyside.com
This week we have a
core challenge:
Each exercise is performed
for - 30 seconds:
- 1,2,3,4 A.B.S
- Geek or Lizard crawls
- Bear crawls
- Elbow plank
- Spiderman plank
- Suicide push-ups/ plank
(as many rounds as possible)
Better still if you have a
challenge you want for your
boat or your body then drop
us a line. We pride ourselves
in trying to keep the yachting
fraternity fit through our
constantly changing workouts.
If we don ́t have it then
please ask us. To satisfy your
demands (provided they
are sensible) is our mission
wherever possible.
Nutrition. Watch out for my
new cookery book soon to
hit the shops - complete with
a menu, shopping list and
recipe planner. Easy to follow
step by step highly nutritious
recipes , to ensure your meals
are healthy and easy to make
whilst keeping you slim, trim
and bursting with energy.
Please let me know if you
would be interested in a copy?Chia Seeds. Everyone is
talking about Chia seeds. High
in Omega 3, they are very
beneficial for athletes and
fantastic brain food. They also
help to keep you in ketosis (fat
burning mode), you can soak
them overnight for a sports
drink or use in desserts or
morning breakfast. High in EFA
(Essential Fatty Acids) and ALA
(Alpha Linoleum Acid), vitamin
B, fibre and antioxidants. They
also slow digesting and filling.- 3 tablespoons of chia seeds
- 3/4 cup of unsweetened
coconut milk or homemade
almond milk - Pinch of quality vanilla
- Pinch of cinnamon
- 1 teaspoon of stevia powder
if you prefer some sweetness
In a bowl stir together the
ingredients, gradually the
mix will thicken. You can also
leave to soak overnight. Give
it a good stir though as the
chia seeds thicken and stick
together. Serve with some
mixed nuts and seeds. (You
may need to add some extra
coconut milk prior to serving).
Other great sources of Omega
are organic or free range eggs.Two offices for rent on the Paseo Maritimo Palma
Office 1: 81 sq m with Paseo Frontage
Can be rented as one office,
or two with separate
entrances. Marble floors,
air conditioning and
underfloor and down
lighting. Available for
immediate rent.
Rental €1000 per month,
per office, plus bills.Office 2: 109 sq m plus outside area [email protected]
Boca Raton, Florida
1 800 727 2304Captain James Heise
[email protected]Palma de Mallorca, Spain
34 871 570 634DOCKSIDE HEAT EXCHANGER CLEANING
No Engine Tear Down & Lower Engine Temps 2-10 Degrees
TRAC Barnacle Buster Used for Descaling
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