8 months ago

HWRK Magazine: Issue 03 - Spring 2018

HWRK Magazine

HEALTH Breakfast 2

HEALTH Breakfast 2 GO-GO! HOLA GRANOLA! Maple, peanut and sour cherry mini morning motivators You’ll need (makes 14) 2 cups old-fashioned oats 1 cup peanuts, unsalted and chopped 1 cup sunflower seeds 1 cup unsweetened coconut shavings ½ cup flaxseeds ½ cup sliced almonds ½ cup wheat germ 1 cup dried sour cherries ¾ cup pure maple syrup ⅓ cup light brown sugar 3 tbsp coconut oil 1½ tsp vanilla extract ½ tsp sea salt 1 large egg white, beaten Instructions 1. Preheat oven to 200-degrees. Mix your oats, peanuts, sunflower seeds, coconut, flaxseeds, and almonds before spreading across a baking tray. Toast, stirring occasionally, until coconut is lightly golden brown, around 12 minutes. 2. Reduce oven temperature to 160 degrees. Transfer oat mixture to a large bowl and stir in wheat germ and cherries. 3. In a small saucepan, bring the maple syrup, brown sugar, coconut oil, vanilla, and salt to a boil. Keep stirring until sugar dissolves, around 4 minutes. Then allow to cool for 15 minutes before whisking in the egg white. 4. Pour syrup over oat mixture and stir until coated. Scrape onto a baking paper-lined lipped tray and bake until deep golden brown, 45-55 minutes. Allow to cool then cut into bars. 5. Store in an airtight container and consume within a fortnight. BREAK TIME FITNESS A 15-minute workout for the classroom WONDER WALL Tables and walls, the ideal gym partners for busy teachers S o, you’re between classes and only have 10-15 minutes to squeeze in a workout. You don’t have any equipment and you’re in dress pants or a skirt and a dress shirt. No problem. Bodyweight drills are super versatile and can be done literally anywhere. Plus, you don’t have to be in your gym kit to get a session in. An old friend of mine would to count how reps he did in a year versus during the workout. I think that is a great concept. First, make a bit of space, enough to move around in a six-foot radius. We are going to start with the larger muscle groups. Aim for three sets up to 20 reps per exercise with minimal rest between each. personal coach Kevin Kearns is an acclaimed strength and conditioning coach, nutrition advisor & anti-bullying campaigner 48 // HWRK MAGAZINE // Spring 2018 hwrkmagazine @hwrk_magazine

1 SQUATS (10 reps) Stand up tall with a chair positioned behind you. Bend your hips first and your knees second as you lower yourself to touch the chair on a count of four seconds. Pause for two seconds then stand again. 2 KNEE-UPS Face the wall with yours hands on the surface. Bring one knee up to your hip and then return it to the ground before raising the opposite knee. That’s one rep. At some point you should find yourself skipping. 3 TABLE PUSH-UPS Lean into a table with your arms positioned 90 degrees to the ground. Elbows and wrists lined up. Now lower yourself towards the table and breathe in on a count of four seconds. Lift yourself off the table as you breathe out. 4 TOE RAISES Stand in front of a wall with your hand palms down on the surface. In one motion, raise your heels of the ground until you are on your toes. Then lower your heels back to the ground for one rep. Now try whilst facing the wall. 5 SPLIT LUNGES Grab the edge of a table or a door knob. Have one leg forward and one back in a ‘split stance’. Lower your knee towards the ground on the back leg, as you bend the front leg, taking care not to let your front knee go past your toes. Repeat on opposite side. 6 WALL SIDE PLANK With the wall in front of you turn to your side and place your forearm and hand on the wall. Bring your feet slightly out and away from you so you are leaning on the wall. Now press up with your one arm until your hips are parallel again. Spring 2018 // HWRK MAGAZINE // 49