Positive Shape

Kettlebell Pistol Squat A great exercise to test your strength, balance, coordination and mobility Kettlebell pistol squat is a great exercise to test your strength, balance, coordination and mobility. The complexity of the pistol squat will trigger better muscle activation. Muscles used: Quadriceps Hamstrings Buttocks Gastrocnemius Rectus abdominis and obliques Lower back Shoulders Instructions: Hold the kettlebell with both hands close to your chest, stretch one leg out in front of you, sit your hips back as if you were doing a squat continuing to extend the other leg in front of you Straighten your standing leg to return to an upright position,  keeping your extended leg straight.  Switch legs and repeat. By Patz

Try this weighted core exercise to develop your low body strength,  ESPECIALLY YOUR GLUTES! Dumbbell Goblet squat with raised heels. The prime movers are: glutes and quadriceps. But you will also work on other muscles such as the calves, the entire core and even the arms because you are holding onto the weight. Benefits: The goblet squat shifts the weight forward allowing your body a better upright position of the torso, The raised position in the hills helps to keep the torso more erect than if the heels were flat Instructions:  Hold the dumbbell close to your chest using both hands Place the hills on top of two plates or dumbbells, with your toes on the ground. sit in a squat and make sure your elbows are in line with your knees push yourself back suggestion: Try to get as deep as possible into the squat to maximize glute activation !!! PATZ thanks: Anita Herbert for the photograph, check her video on Vimeo  https://vimeo.com/342757864 By Patz

  Pan-seared cod, black pudding and minted pea puree . Ingredients: 1 cod fillet 1 slice of Black pudding for the puree: 80 gr of graden peas 2 fresh mint leaves salt pepper olive oil Method: for the puree: Blanch the pea garden in plenty of salted water, drain and blitz with 2 fresh mint leaves. Season with a pinch of salt and ground pepper and a drizzle of oil. meantime fry the cod skindown in a pan with a drizzle of oil, cook the black pudding apart on both sides with a drizzle of oil . Serve like shown in the picture. By Fernando Ramos

Hi guys! this is your sport and fitness trainer Patz, the creator of Positive Shape, I will keep you updated with tips and facts on fitness, wellness and original recipes from our special chef. So throw away that old fitness tracker, that gadget counts your steps even if you stomp your feet on the sofa, don't waste your time counting calories on apps, a cookie is 90 calories just like an apple! go out, go for a walk enjoy the fresh air, it will make you feel good, any form of exercise is good, when the restrictions will be eased play the sport you like with your friends, run, ride a bike, go to that group class to laugh with your girls, from beginner to athlete challenge yourself, you are able to do ANYTHING!!!! Patz

  What is your body type ECTOMORPH Naturally lean, slightly muscled, narrow in the shoulders and hips MESOMORPH Broad shoulders and a narrow waist and tend to be athletic and strong ENDOMORPH Usually in the shape of an "apple" or "pear". An ectomorph is not structurally suited to building large amounts of muscle. Ectomorphs usually find it very difficult to gain weight and are suitable for endurance sports like running or cycling where their lightweight bodies will come in handy. While a mesomorph has a tendency to be naturally lean and muscular. Endomorphs have a propensity for fat storage, but despite high levels of body fat, they are usually reasonably muscular as well. Some people may be made up of a mixture of the three main body types. Your body type can affect how you respond to different types of workouts and diet plans, so, i t is important to understand what your body type is in order to understand what your goals should be and train accordingly.       ...