Try this circuit as many as possible in 3 minutes, on your boat or cabin workout.

Goblet squat- Total body extensions

1. Standing with your feet parallel in the start of a squat position, squat down with your elbows between your knees as you stand up come up onto your tip toes and throw your arms in the air above you. This is one rep

2. Body saw. In an elbow plank position with your feet and inner thighs squeezing together, rock or saw your body back and forth. Clench every muscle in your body.

3. Curl ups. Feet together and knees bent but apart lie face up , arms over head touch the floor behind your head, curl up pressing every vertebrae into the floor and lean forwards touching the floor in front of your feet.

4. Cross body mountain climbers In a long arm plank position take your knee towards the opposite elbow, return your foot to meet the other one with both legs in a straight plank then repeat with the other knee. This is 1 repetition. Repeat slowly.

5. Star sit ups and reach .Lie in a star on the floor arms and legs spread. Curl up and grab the opposite foot and curl back to lying face up stretch your arms back out into a star , curl up and grab the opposite foot- really reach out and stretch. This is one repetition.

How many rounds can you do in 3 minutes ? Execute each rep properly, then have a rest and repeat.

EATING STARCH

The Jurys out with regard to eating starch as some believe it feeds and therefore encourages bad bacteria growth in the gut whilst others believe it is essential . There are safe starches namely sweet potato and to a lesser extent white rice whilst white potatoes are notorious for growing invisble forms of bad mould and are also part of the nightshade family so they contain lectins which leach the nutrients out of our body and lead to inflammation.

Best time to eat starches are at nighttime because they can improve your sleep by creating glycogen which feeds your brain. If you prefer not to eat starch then try 1 teaspoon of local organic honey with a teaspoon of MCT oil which will effectively do the same thing . MCT along with butter and coconut oil do not feed the bad bacteria in your gut and keeps you in ketosis ( fat burning mode)

Sweet potatoes are also full of antioxidants, try them roasted as chips is coconut oil or mashed with coconut oil and kerrigold butter or else follow the yummy recipe below – delicious as they are or serve at a dinner party with some protein.

SWEET POTATO GRATINS

2 medium sweet potato
4 oz / 1 cup pancetta or Mallorca bacon thinly sliced
40z / 1 cup local organic cheese or Gruyere grated
3/4 cup coconut cream
few pinches of mallorca sea salt
Freshly ground pepper

(optional pinch of hot chilli powder )

1. Preheat oven to 200´
2. Slice the potato into 1- 1.5 cm thick rounds into a greased muffin or Yorkshire pudding tin .
3. Place a slice of potato in each mould with some shredded cheese and some shredded bacon, sprinkle with seasoning .
4. Add another stack and some cheese and bacon to make a small tower until all the ingredients have been used.
5. Cover with foil and bake for 20 minutes, remove foil and continue to bake for 25 minutes or until soft and browned.
6. Check for the last 10 minutes to ensure they do not burn and then if desired finish off under the grill to make really brown and crisp.
7. Serve with poached chicken, salmon or grilled prawns, steak or roasted lamb.

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