What does ‘metabolic conditioning training’ actually mean ?

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CAN WE AFFECT OUR METABOLISM BY THE WAY WE TRAIN?

This special combination of cardio and strength training is the most time efficient way to burn body fat and build endurance.

By sequencing short, aggressive exercise at uber-intensity and repeating multiple times we accumulate fatigue and stress the target muscle groups . This leads to a impressive metabolic disturbance to the trainers body.
Remember that your metabolism is the control room in regards to how your body reacts, converts and uses energy or calories.

Our metabolic rate is how our body burns through calories several factors play a role such as age, sex and health .
In relation to our weight loss goals having a metabolic rate that is wired to better use calories will lead to less fat storage.
If we work so hard we can literally disturb our metabolism enough that it takes a long time to return to our baseline.
The effect can last up to 72 hours long which can account for 100’s of additional calories burned .

BENEFITS OF METABOLIC CONDITIONING TRAINING

Fat loss/Muscle gain
The most attractive thing about MetCon is the fact that the high levels of intensity help you burn more calories during and after your workout. The exercises, which usually include whole body, compound movements, help you lose fat and gain muscle more quickly and more efficiently than cardio or strength training alone.

More strength, power and endurance
Because you’re targeting all of your energy pathways in one workout, you’re conditioning the body on every level.

High level of fitness
If you can work at that high level of intensity, you can probably kick butt in just about every other activity in your daily life

Variety
People enjoy MetCon workouts because they have so much variety. You’re not slogging on a treadmill for 45 minutes to nowhere. You’re doing a variety of exercises that will keep both your mind and body engaged

Short and sweet
You have to work very hard, of course, but the payoff is you only have to do it for 10 or 30 minutes.

READY TO HOP RIGHT IN?

Perform each exercise for 30 seconds at a high intensity, followed by a 30-second break. Repeat the entire sequence five times (30-on/30-off) for a total of five minutes before moving on to the next exercise. Remember, the goal is to work as hard as possible at a pace you can sustain for all five sets!
Sample MetCon Training Routine
Weighted heavy bag squats
Kettlebell swings
Burpee box jumps
Box push ups
Bent over dumbbell rows

So, if you can get all that from MetCon, why aren’t we all doing it? For one, it’s a complex way of exercising and we often need expert instruction, guidance and motivation to do it safely and effectively. However if done properly Met Con training can take your results to a whole other level and transform your body.

WE NOW OFFER METCON TRAINING IN OUR METABOLIC BLASTER SESSIONS

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HADDOCK POACHED IN COCONUT MILK

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INGREDIENTS

  • 400ml coconut milk
  • 2 fresh fillets of haddock
  • 1 piece of lemongrass (lightly crushed)
  • 2 cloves garlic (finely chopped)
  • Zest and juice of 1 lime
  • 1 ½ tbspns fish sauce
  • 2 chillies (finely chopped)
  • ¼ cup white wine
  • Small piece of ginger
  • Handful fresh coriander
  • 1 ½ cups brown rice

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Start by getting the brown rice cooking – this recipe is super quick so don’t leave the rice until the last minute.

Put the coconut milk, white wine, garlic, lime juice and zest, lemongrass, chillies, and ginger in a pan. Heat to just boiling and then reduce to a light simmer for about 5 minutes to let all the flavours combine. Place the fish fillets in the pan and poach until cooked through (about 10 minutes) – they should be opaque in colour. Place some rice in 2 bowls and lay the poached fish on top. Drizzle over some of the liquid from the pan, and finish with a pinch of fresh coriander, sesame seeds, and a squeeze of lime. Serve with steamed broccoli, cauliflower and green beans for a delicious hearty meal!

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CHIA SEED PUDDING

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INGREDIENTS

  • 250ml almond or coconut milk
  • 4 tbspns chia seeds
  • ¼ tspn vanilla extract
  • ½ to 1 tspn maple syrup or date syrup or raw honey
  • ¼ tspn cinnamon

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Put the chia seeds, syrup/honey, vanilla, cinnamon, and milk in a jar or glass container, and mix everything together. Place in the fridge overnight and you will have a delicious breakfast waiting for you in the morning. Top with crushed nuts or blueberries to add texture and flavour.

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VEGETABLE CURRY WITH BROWN RICE

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INGREDIENTS (MAKES 6 SERVINGS)

  • 1 large onion (diced)
  • 3 cloves of garlic (finely chopped)
  • 3 inches of ginger (grated)
  • 2 carrots (diced)
  • 2 cups cauliflower
  • 1 cup broccoli
  • 1 red pepper (diced)
  • 1 can chopped tomatoes
  • 3 ½ cups water
  • 1 can organic coconut milk
  • 2 tbspn mustard seeds
  • 2 tbspn ground coriander
  • 2 tspn cumin
  • 1 tspn turmeric
  • ½ tspn cayenne pepper
  • ½ tspn curry powder
  • 1 tspn sea salt or Himalayan salt
  • 1 can chickpeas
  • 1 tbspn coconut oil
  • Handful fresh coriander
  • 2 cups short grain brown rice or brown Basmati rice

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Toast mustard seeds, cumin, and ground coriander over a medium heat for about 2 minutes. Take of the heat and stir in the cayenne pepper and turmeric – set aside for later.

Put the tomatoes, 1 cup of water, salt, spices, and ginger in a pot and bring to the boil, then simmer for 30 minutes on a reduced heat. While this is cooking, lightly steam the cauliflower and broccoli for a few minutes until it begins to soften slightly.

Rinse the rice, and add it, along with 2 ½ cups of water to a pan. Bring to the boil, cover, and cook on a light simmer for about 30-40 minutes.

In a pan heat the coconut oil on a medium heat, then add the onion and cook for a few minutes until soft. Add the garlic, pepper, and carrots, and cook for a further 5 minutes.

Add the coconut milk to the tomatoes and spices, then add the cauliflower and broccoli, then the rest of the vegetables, and bring to the boil. Cover and simmer for about 30 minutes. Then add the drained chickpeas.

Serve the curry with brown rice and a sprinkling of fresh coriander.

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SALMON BURGERS WITH SWEET POTATO WEDGES

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INGREDIENTS (MAKES 8 BURGERS)

FOR THE BURGERS

  • 500g raw salmon fillet (skin and bones removed), chopped
  • 1 medium egg
  • ½ cup ground almonds (for the coating)
  • 1 bunch fresh parsley, chopped
  • 2 spring onions, chopped
  • 1 red pepper, chopped
  • Juice and zest from 1 medium lemon
  • Black pepper
  • Sea salt or Himalayan salt
  • 2 tspn coconut oil (for cooking)

FOR THE WEDGES

  • 4 medium sweet potatoes
  • 1 tbspn extra virgin olive oil
  • 1 tbspn cumin seeds
  • Black pepper
  • Sea salt or Himalayan salt

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Pre-heat oven to 190 C. Wash the potatoes and cut into wedges – you can make them as thick or thin as you want. Place the wedges in a bowl and drizzle over the olive oil, coating the wedges evenly. Sprinkle in the cumin seeds and add a good pinch of salt and pepper, and mix again until all the wedges are coated. Line a baking tray with baking paper, and lay the wedges out evenly on top. Roast for 15-20 minutes, toss the wedges, then roast for a further 15-20 minutes.

While the wedges are cooking, add the salmon, parsley, spring onion, red pepper, lemon zest, juice, egg, and a pinch of salt and pepper to a food processer, and mix until everything is combined. Shape the mixture into 8 burgers of equal size. Lightly dust the patties with the ground almonds. Heat the coconut oil in a pan, and cook the burgers until golden brown and crisp.

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BUTTERNUT SQUASH & LENTIL SOUP

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INGREDIENTS (MAKES 4-6 SERVINGS)

  • 1 medium onion (diced)
  • 1 clove garlic (finely chopped)
  • 1 tbspn coconut oil
  • 1 butternut squash (large)
  • 1-1 ½ cups red lentils
  • 2 tspn dried sage
  • Chilli powder (to taste)
  • 6 cups vegetable broth (or chicken broth if preferred)
  • Sea salt or Himalayan salt (to taste)
  • Black pepper (to taste)
  • 1 tbspn natural yoghurt

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Heat the coconut oil in a pan on a medium heat, then add the garlic and onions, and cook until soft. Add the sage, chilli powder, and diced squash, and cook for a few minutes, stirring a couple of times. Then add the lentils and broth, and season with the salt and pepper. Bring to the boil, then reduce the heat, cover, and simmer until the squash and lentils are nice and soft (about half an hour). Allow to cool slightly and blend to form a soup consistency. Finish with a dollop of natural yoghurt to taste.

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BANANA PANCAKES

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INGREDIENTS

  • 1 cup oats
  • 2 bananas (ripe)
  • 1 small cup ground almonds
  • 2 tbspn raw honey or maple syrup
  • 1 tspn vanilla extract
  • 2 tspn cinnamon
  • Pinch of sea salt or Himalayan salt
  • 2 tbspn ground flaxseed
  • ¾ cup of water
  • Coconut oil (for cooking)
  • Some berries, nuts, & a drizzle of raw honey for topping

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Blend the oats until they form a flour-like consistency. Add the bananas and remaining ingredients (except the coconut oil), and blend until a smooth batter is formed. Add a teaspoon of coconut oil to a very hot pan, and once melted add a ladle full (about ¼ of the mix) into the pan, and move the mixture around so that it forms a pancake shape. Once the bottom is cooked, flip the pancake and cook the other side (usually about a minute on each side). Repeat the process until you have 4 yummy pancakes. Top the pancakes with berries, nuts, and a drizzle of honey to finish them off.

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