Ann's Blog

Tuesday, April 11, 2023

Your 16-week planner to military fitness

This 16-week fitness programme has been developed by the Army Physical Training Corps, and is based on the one that it issues to potential recruits to enable them to pass basic training. Make it to the end of level 4 (see below) and you'll have achieved the basic level of fitness required of a trained soldier ...

Before you start
To assess your current level of fitness, perform the tests and take the body measurements outlined here, and make a note of the results. These test results will also tell you how many repetitions of press-ups and sit-ups to do during the 16-week programme, by giving you your "max scores" for both. Then, at the end of each four-week level of the programme, record your new test results to monitor your fitness development.

Warming up
You should start every exercise session (including these tests) with a thorough warm-up, and always finish it with a cool-down and stretch. You can read in detail how to follow the army's recommended warm-up routines in the accompanying fitness booklet (pdf) - the first of our exclusive six-part series.

Now perform the following tests with a two-minute break between each:

Press-up max test
Do as many press-ups as you can manage in exactly two minutes - and don't worry if you need to pause for a few seconds before doing more. This figure is your "press-up max score" (see fitness Booklet 3: Upper Body, for an explanation of how to do an official British Army press-up in the army fitness app.

Sit-up max test
After resting for a couple of minutes, now do as many sit-ups as you can in exactly two minutes. Again, don't worry if you need to take a break. This figure is your "sit-up max score". (A detailed explanation of how to do an army sit-up, plus variations, is given in Booklet 5: The Core - Abs and Back, available to download here from January 9).

1.5-mile run test
Next, time yourself running 1.5miles (2.4km). If you can't run the whole way, walk where necessary. You can use an athletics track (1.5 miles is six laps) or the milometer in your car to measure the route. Don't worry if it's not exact - just so long as you use the same route next time, so you can make comparisons (see Booklet 2: Running (pdf), for detailed tips on the correct technique).

Sit-and-reach test
Sit on the floor with your legs outstretched, bare feet flexed and against a wall, 8-12 inches apart. Reach forward, fingertips sliding along the floor, and mark the furthest point that you can maintain for three seconds. (if you haven't got someone who can mark the spot for you, roll a pencil along the floor with your fingertips.) Ensure that your legs remain straight and flat on the floor - and don't bounce or jerk to get a better reading. Measure the distance from the wall to your marker to give you this test result.

Waist-to-hip ratio
Your waist to hip ratio is a strong indicator of whether your body weight is healthy. You can work this out by dividing the measurement of your waist in cm by that of your hips in cm. Measure your waist at its narrowest point - usually around your navel. Next, measure your hips at their widest point - usually around the buttocks. Don't pull the tape too tight when doing either of these measurements!

Men A ratio of 0.90 or under is desirable
Women 0.85 or under is desirable

Body mass index (BMI)
This is another tool for assessing body weight, using your weight and height. To work out your BMI, divide your weight in kilograms by your height in metres, then divide this answer by your height again.

&#183 A BMI less than 18.5 indicates you are underweight
&#183 Between 18.5 and 25 indicates a healthy weight
&#183 Between 25 and 30 suggests you are over your ideal weight
&#183 Between 30 and 35 is an indicator of being significantly overweight

Cooling down
Finally, follow the army's recommended cool-down exercises

Warning: Please check with your doctor before beginning this or any other strenuous exercise regime

Week 1

Day 1
Walk-jog for 20 minutes (jog for 2min, walk for 2min, etc)
1 x press-up max score
2 x 5 dorsal raises
2 x 5 tricep dips
1 x sit-up max score
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-minute warm-up
Run fast for 30sec, rest for 2 minutes, repeat 5 times
10-minute cool-down

Day 4
Rest day

Day 5
Walk-jog for 20 minutes (walk for 1min, jog for 3min, repeat 5 times)
1 x press-up max
1 x 5 dorsal raises
1 x 5 tricep dips
1 x sit-up max

Day 6
Rest day

Day 7
Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 2

Day 1
Walk-jog for 20 minutes (walk for 1min, jog for 3min, etc)
2 x press-up max
2 x 6 dorsal raises
2 x 6 tricep dips
2 x sit-up max
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-minute warm-up
Run fast for 40 sec, rest for 2 minutes, repeat 5 times
10-minute cool-down

Day 4
Rest day

Day 5
Walk-jog for 20 minutes (jog for 4min, walk for 1min, repeat 4 times)
2 x press-up max
2 x 6 dorsal raises
2 x 6 tricep dips
2 x sit-up max

Day 6
Rest day

Day 7
Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 3

Day 1
Jog for 20 minutes (jog for 5min, rest for 1min, etc)
3 x 1/4 press-up max
2 x 7 dorsal raises
2 x 7 tricep dips
3 x 1/2 sit-up max
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-minute warm-up
Run fast for 1 minute, run slowly for 2min, repeat 5 times
10-minute cool-down

Day 4
Rest day

Day 5
Walk-jog for 15 minutes
3 x press-up max
2 x 7 dorsal raises
2 x 7 tricep dips
3 x sit-up max

Day 6
Rest day

Day 7
Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Week 4

Day 1
Jog for 15 minutes
3 x 1/3 press-up max
2 x 8 dorsal raises
2 x 8 tricep dips
3 x 1/3 sit-up max
Rest 30-90sec between sets

Week 9

Day 1
Steady run for 25-30 minutes
4 x press-up max
4 x 12 squats
4 x sit-up max
4 x 12 dorsal raises
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 14min
10-minute cool-down

Day 4
Rest day

Day 5
10-minute warm-up
Circuit training: 3 x 15 of each exercise (see below for list)
10-minute cool-down

Day 6
Rest day

Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 10

Day 1
Steady run for 25-30 minutes
4 x press-up max
4 x 14 lunges
4 x sit-up max
4 x 14 dorsal raises
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 14min
10-minute cool-down

Day 4
Rest day

Day 5
10-minute warm-up
Circuit training: 3 x 15 of each exercise (see below for list)
10-minute cool-down

Day 6
Rest day

Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-30min

Week 11

Day 1
Steady run for 25-30 minutes
4 x 20 chin-ups
4 x 16 squats
4 x sit-up max
4 x 16 dorsal raises
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-15 minute warm-up
Run hard for 1 minute, recover for 1 min, continue for 16min
10-minute cool-down

Day 4
Rest day

Day 5
10-minute warm-up
Circuit training: 3 x 20 of each exercise (see below for list)
10-minute cool-down

Day 6
Rest day

Day 7
Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 12

Day 1
Steady run for 25-30 minutes
4 x press-up max
4 x 18 lunges
4 x sit-up max
4 x 18 dorsal raises
4 x 12 triceps dips
Rest 30-90sec between sets

Day 1
Steady run for 30-40 minutes
2 x press-ups for 1min
4 x 20 squats
2 x sit-ups for 1min
4 x 20 dorsal raises
4 x 12 chin-ups
Rest 30-90sec between sets

Day 2
Rest day

Day 3
10-15 minute warm-up
Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute
10-minute cool-down

Day 4
Rest day

Day 5
10-minute warm-up
Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
10-minute cool-down

Day 6
Rest day

Day 7: fitness assessment
Press-ups for 2 minutes to establish new max score
Sit-ups for 2min to establish new max score
1.5-mile timed run

Circuit training exercises

Do the number of repetitions of each exercise advised by the 16-week planner, without a break and in order. Once you've completed one circuit, rest for 2-3 minutes before starting the next. Each exercise is explained in the relevant booklet (all booklets will be available to download here by the end of the week).

1 Press-up
2 Twist sit-up
3 Step-up with knee raise
4 Triceps dip
5 Walking lunge
6 Sit-up
7 One-legged squat
8 Dorsal raise

Note: If "level 1, week 1" of the programme seems too easy for you, feel free to skip a week or even a level. Equally, if a week ever feels too challenging, simply do what you can and repeat the week, rather than moving on to the next one.

Source The official British army fitness programme | Health & wellbeing | The Guardian

Saturday, April 1, 2023

Bengali Chicken Curry

Prep: 20 mins. Cook: 40 mins. Serves 4

Ingredients

Marinade

500g skinless chicken pieces, on the bone
1 teaspoon red chilli powder, or to taste
1 small onion, pureéd
6 cloves garlic, crushed
1 thumb-sized piece ginger, crushed
half a teaspoon of ground garam masala

Curry sauce

1 tablespoon vegetable oil
3 cloves
3 cardamom pods
2 cinnamon sticks
3 bay leaves
2 onions, sliced
1 teaspoon cumin seeds
half a teaspoon of red chilli powder (optional)
quarter teaspoon of turmeric
2 teaspoons mild paprika powder
200ml (about a mugful) hot water
2 green bell peppers, deseeded and cut into chunks
Mint / Curry leaves to garnish

To serve along with

300g basmati rice / Nan / Roti / Chapathi

Method

Mix the chicken with all the marinade ingredients in a large bowl and set aside.
Information:
Removing the skin from chicken helps you cut down on saturated fat.
Heat the oil in a large non-stick pan. Add the cloves, cardamom, cinnamon sticks and bay leaves and allow to sizzle for a minute, until fragrant.
Add the onions and cumin seeds, and stir-fry over a high heat for about 10 minutes.
Mix in the chilli powder, turmeric, paprika and chicken. Cook on a high heat for about 10 minutes, stirring frequently to prevent burning.
Information:
Use more red chilli powder and less paprika if you like your curry hot!
Add the hot water, then lower the heat to medium, cover and cook for 20 minutes.
Add the green peppers, cover and cook for a further 5 or 10 minutes, until the peppers are tender and the chicken juices run clear. Allow to cool for a couple of minutes, chop mint or curry leaves sprinkle it on curry and then serve.
Information:
You can save time with this recipe by asking your butcher to cut the chicken into smaller pieces – they will cook in 20 to 25 minutes.

Wednesday, March 15, 2023

The ultimate guide to curry

Korma

The mild and creamy korma is a good entry-level curry for the spice-adverse. The pale yellow dish contains meat or vegetables, which are braised with yogurt or cream, and mild, fragrant spices. Sometimes almond, coconut or fruit is added. The origins of korma date back to 16th Century North India and Pakistan, where it was a delicacy served by the Mughal Court kitchen. Rumour has it that a famous white version of the dish was served to Emperor Shah Jahan and guests at his unveiling of the Taj Mahal.

Check out the Hairy Bikers' chicken korma recipe.

Tikka masala

Tikka means pieces of meat or vegetable. Masala simply means a blend of spices. The result? Chunks of meat marinated in spices, pushed onto skewers, dry-roasted in a tandoor oven and then dressed in a flavoursome, vivid orange, creamy, tomato sauce. The origins of chicken tikka masala – a favourite food of the Brits – is widely disputed. Some claim it hails from the Punjab, some from Birmingham and one Pakistani chef – with an eatery in Glasgow’s west end – has claims on the concoction.

Try this next level tikka masala recipe.

Pasanda

Pasanda is another curry derived from a dish served in the court of the Mughal emperors. The Urdu word pasande translates as favourite, which refers to the prime cut of meat that would have traditionally been used. In UK curry houses today, the pasanda is a pale yellow, mild (and often sweet) curry that contains cream or coconut milk, and ground almonds or cashews.

Cook this lamb pasanda.

Balti

This dish is all about the vessel it’s cooked and served in. The word balti is found in Urdu, Hindi and Bengali, and means bucket, although it is more of a thin steel or iron wok. Meat and vegetables – like onions, spinach, potato, and mushrooms – are cooked up quickly over a high heat, much like a stir-fry. The Brummies are claiming this one as their own, with the dish emerging out of Birmingham in the early 1970s.

Here's a recipe for chicken and spinach balti.

Bhuna

The name bhuna again refers to the style in which the curry meat is cooked. In Urdu, bhunna means to be fried. The dish, which originates from Bengal, is typically prepared by frying lots of spices at a high temperature. The meat is then added, and simmers away in its own juices. The result is a thick, intensely flavoured sauce. The dish is often served with green pepper and sliced onions.

Try this vegetable bhuna recipe.

Dopiaza

The name of this dish, which originated from Hyderabad, translates as double onion. It’s probably no surprise then to hear that it’s prepared with large amounts of the vegetable, which is used at two stages of the cooking process – both in the sauce and as a garnish. A sour note is another key element of this curry, which normally comes in the form of a large squeeze of lemon.

Here's a prawn dopiaza recipe.

Dhansak

A dhansak is made by cooking meat or prawns with a mixture of lentils and vegetables. And because the British seem to love all things sweet, the UK version often contains pineapple. Well, if it works on a pizza…

Try your hand at this lamb dhansak recipe.

Rogan josh

Rogan josh consists of pieces of braised lamb in a rich gravy. The flavour comes from garlic, ginger, browned onions and aromatic spices (like cloves, bay leaves and cardamom). Rogan josh is one of the signature dishes of Kashmiri cuisine, and a stalwart of the region’s multi-course meal, known as the wazwan. In the Kashmiri version, the rich red colour is a result of the local chillies – whereas British restaurants will add red peppers and tomatoes for a splash of scarlet.

The ultimate rogan josh recipe from BBC Food.

Madras

A spicy number! The madras is red in colour, made with heavy use of chilli powder and strongly spiced. Madras curry is said to originate from the city of the same name but ask for a madras in India and you’ll struggle – the term is a British invention. The madras you find in restaurants here is also not an authentic version of the curry English merchants would have been served up in Madras (now Chennai) hundreds of years ago. The madras we know and love was conjured up by British Bangladeshi restaurants in the 1970s.

Here's a quick chicken madras curry recipe.

Jalfrezi

The jalfrezi is another Anglo-Indian invention. The British in colonial India were always looking for ways to use up their leftovers, so they would fry them up with chilli and onion. With all the green chillies in this dish, it can range from medium hot to hold-on-to-your-hat hot. In fact, the word jalfrezi comes from the Benghali word 'jhal' meaning spicy.

Instead of ordering a takeaway, make your own chicken jalfrezi.

Vindaloo

Not for the faint-hearted, vindaloo is a fiery dish that frequently including potatoes. The vindaloo served here is a far cry from the original, which hailed from Portuguese-occupied Goa. The name derives from a mispronunciation of the Portuguese dish carne de vinha d'alhos (meat with wine-vinegar and garlic), which the European explorers were dining on back in the 15th Century. It is thought that some confusion around the Hindi word for potato – aloo – could explain the later addition of potatoes.

Here's a roast chicken vindaloo curry.

Phall

The phall (or faal, phaal, or phal) was dreamt up by British Bangladeshis in Birmingham. And this one is hot. Hotter than a vindaloo and hotter than most of us can handle, due to the ground scotch bonnet or habanero chillies that are often used to create the volcanic curry. Have a pint of milk by your side and proceed with caution.

Pages

Tuesday, April 11, 2023

Your 16-week planner to military fitness

Week 1

Week 2

Week 3

Week 4

Level 2

Week 5

Week 6

Week 7

Week 8

Level 3

Week 9

Week 10

Week 11

Week 12

Level 4

Week 13

Week 14

Week 15

Week 16

Saturday, April 1, 2023

Bengali Chicken Curry

Ingredients

Marinade

Curry sauce

To serve along with

Method

Wednesday, March 15, 2023

The ultimate guide to curry

Korma

Tikka masala

Pasanda

Balti

Bhuna

Dopiaza

Dhansak

Rogan josh

Madras

Jalfrezi

Vindaloo

Phall