ACHIEVERS SPOTLIGHT

Taking it to the next level

Vitamins and Supplements

You've mastered the basics. Let Dr Kurscheid show you some advanced exercises.

In the August issue of Amagram Online, you learned how to do some exercises for beginners. Now that your tummy, thighs and buttocks are starting to show the benefits, you’re ready to move to the next level.

Exercise 1: Training using a resistance band

This exercise strengthens the shoulder muscles (deltoideus). Begin by standing on the band with your feet spread at shoulder width. Take the left end of the band in your right hand and the right end of the band in your left hand. From this starting position, begin to lift your already slightly bent arms until they reach shoulder level, but not more. Then slowly lower your arms back to the starting position.

Please note. Resistance bands come in different levels of tension. For this exercise, women should use one with medium resistance and men one with more tension. Alternatively, women should use one medium-strength resistance band and men two. The band you choose should allow max. 12 repetitions.

Exercise 2: The side plank

This exercise strengthens the lateral sides of the abdominal muscles, buttocks and leg muscles.
Beginner: Lie on your right side with your right elbow on the ground. Raise your hips until your body is completely straight and hold for 45 seconds. Repeat on the other side.
Intermediate: Stretch your upper arm over your head.
Pro: When on your right side, bring your left arm and knee together and then stretch out again. Repeat on the other side.

Tips from Dr Kurscheid

Repeating and alternating each exercise just three times is equivalent to a light full-body workout – in just 6 minutes!

Make sure you are getting enough magnesium in your diet by using our newly launched product: Amway Mineral Sticks! (see box to the left)

And to bolster muscles, use NUTRILITE All Plant Protein. For instance in this delicious protein-enriched breakfast.

Rice pudding with pistachios and raisins

  1. 25 g long-grain rice

  2. 250 ml milk (skimmed or full)


  3. 1 scoop of NUTRILITE™ All Plant Protein Powder

  4. 10 g granulated sugar

  5. 10 g raisins

  6. ½ tsp ground cinnamon

  7. 10 g chopped pistachios

  8. a knob of butter


Instructions

Place the rice in a tea strainer and rinse under cold water until water is clear. Put the raisins in warm water to soak. In a heavy-bottomed non-stick saucepan bring the milk to a boil, add the rice, reduce heat to low and simmer for 15 minutes, stirring frequently to prevent the rice from sticking to the bottom of the pan.

Once the rice is cooked add the sugar, 1 scoop of protein powder, drained raisins and cinnamon, whisking to blend. Transfer to a small bowl and eat warm.

Alternatively, to make a shaped pudding, remove from the heat and leave to rest to thicken for a while. Grease a small plastic cup with butter, transfer the rice into the cup (pressing with a spoon) and turn immediately to unmold onto a small plate. Sprinkle with pistachios and serve.

Serves 1

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