Cardio: Mix It Up!

G'day all,
Here is a quick cardio tip to help you burn extra fat and stay motivated!

Instead of doing your usual, 20-30min run on a treadmill or cross trainer at the beginning of your workout, try and break it up into smaller sessions of about 10 minutes.

By doing, say, 3 of these 10min sessions at the beginning, middle and end of your workout, you are still working out for the same amount of time, but you're actually keeping your heart rate in a more constant, elevated state, for a greater period of time, than if you were to do a single 30 minute session (see diagram). It is also less difficult to try and sustain the high intensity of the run, using shorter sessions.

This also helps stop that 'time drag' feeling, that can often be a turn off to any cardio workout. Try doing a 5min warm-up walk followed by a 10min run, have a 10-15min 'break' with what you would normally do after your run, (ex. free weights), another 10min run, 10min 'break' - (ex. free weights), 10min run followed by 5min cool down walk and some stretches.

Pork Chile Verde

Hey Ladies & Gents,
Welcome to Jimmitys H&F. Lets kick it off with this tasty number, which is a great winter warmer and easy to mix it up with additional sides.

Approximate nutritional values (per serve) : 1881kJ, 28 grams protein, 22g carbohydrates, 27g fat.

Ingredients:
1kg boneless pork shoulder, cut into cubes (around 2-3cm)
1 large green capsicum
1 tbsp olive oil
1 cup chicken stock
2 cups salsa verde
1 medium onion, quartered
2 cups small baby potatoes
Salt and black pepper to taste

Method

Heat the oil in a frying pan on high.
Season the pork with salt and pepper.
Working in batches, add the pork cubes to the pan and sear them on all sides until they’re caramelised on the outside but still raw in the centre.
Transfer them to an ovenproof pot.
Add the stock to the hot frying pan and scrape up any crispy, flavourful bits of pork. Pour the broth over the pork in the pot and add the salsa verde, onion and capsicum.
Cook in an oven preheated to 150°C for two hours, adding the potatoes when 45 minutes remain.
Serve the pork in bowls with the stewed vegetables, along with a ladle of the cooking liquid.

A great addition, (as shown above), is to use hot corn or wholemeal tortillas and lime hunks/quarters for some quick tacos.