George Duckworth PT

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15/12/2020

We’re in this game for longevity not for the moment. Mobility work is something that I’ve been attacking in my own training a lot as of late.

Warming up before a workout is often overlooked but is actually really important. This quick routine to warm up the shoulders takes no more than 5 minutes and is a great way to get warmed up for a push session.

12 reps of each exercise x1:
• Banded pull aparts
• PVC pipe rotations
• Windmills big into small - forwards and backwards
• Upright external rotation
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Avoid injuries and warm up properly!!

15/12/2020

Get a head start on the new year new me’s and start training asap.
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Here’s a good hypertrophy push workout to build a bit of muscle mass. Give it a try and let me know what you think!

All exercises are for 4 sets with 8-10 reps:
• Flat DB bench press
• Cable fly cross overs
• BB military press
• Cable lateral raises
• BW dips
• Overhead tricep extension

If you’re not sure where to get started drop me a message and book in today with me for 1:1 sessions.

Chicken and apricot curry - I know what you’re probably thinking... “fruit in a curry🥴” but trust me when I say this one...
12/11/2020

Chicken and apricot curry - I know what you’re probably thinking... “fruit in a curry🥴” but trust me when I say this ones a banger and a good high protein meal to get you hitting them daily goals. A must in the weekly rotation 🤣
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Macros
703 calories
75g protein
45g carbohydrates
21g fat

Ingredients (serves 4)
1 tbsp of extra virgin olive oil
4 chicken breast
Approx 100g of Sharwood’s rogan josh easy paste
400g of total 0% fat free Greek yoghurt
1 onion, approx 70g of dried apricots
300ml of chicken stock
2 packets of whole grain pilau rice
Approx 10g of pomegranate seeds

Method
• Heat olive oil and cook onions for a few minutes until soft
• Add chicken and cook for approx ten mins until cooked through
• Add stock paste and apricots and simmer for around 20 mins
• Cook rice
• Stir in yoghurt
• Sprinkle with pomegranate seeds and serve

Transformation Tuesday ✌🏻---I’ll save you all the I don’t usually do this speech but I’m proud of how far I’ve progresse...
10/11/2020

Transformation Tuesday ✌🏻
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I’ll save you all the I don’t usually do this speech but I’m proud of how far I’ve progressed in a 12 week period and thought I’d share. Came out of the first lockdown feeling demotivated to train and gained a bit of weight that I wanted to shift. I’ve now dropped a stone and I’m back to the numbers I was hitting before lockdown on the weights. All this has been done by just keeping myself in a calorie deficit and staying regimented in my routine but still enjoying a drink on the weekend.

Strength is up, confidence is up, general mood is up, life is on the up! Coming at lockdown 2.0 with a vengeance.

If you’re a seafood lover like me here’s a quick and easy dish to use that’s not too high in calories or fat but lots of...
21/05/2020

If you’re a seafood lover like me here’s a quick and easy dish to use that’s not too high in calories or fat but lots of protein.

Salmon & Soy Noodles (serves 2):

Salmon Fillet​​ 2 x 150g
Protein Noodles​ 300g pack
Spring Onion​​ 2
Red Pepper ​​1 medium
Honey​​​ 1 tbls
Dark Soy Sauce​​ 5 tbs
Chilli Flakes ​​½ -1 tsp (depending how hot you like it)
Olive Oil​​ 2 tsps
Sesame Seeds​​ ½ tsp
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Method:
• Heat 1 tsp olive oil in a frying pan and 1 tsp olive oil in separate pan/wok
• Cook salmon fillets until golden on both sides (remove skin)
• Mix honey/soy sauce/chilli flakes in a bowl
• In separate pan/wok - cook red pepper and spring onion (approx. 3 mins)
• Add noodles
• Add mixed honey/soy sauce/chilli flakes
• Keep stirring until noodles cooked (approx. 5 mins)
• Place noodle mixture onto plate, add salmon, sprinkle with a few spring onions and sesame seeds
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Macros (per portion):
Calories​​​-​630
Carbohydrates​​-​56g
Fat-24g

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