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	<title>Fitness Matrix &#187; fitnessmatrix</title>
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	<link>http://fitnessmatrix.co.uk</link>
	<description>Newcastle gym offering personal fitness training, weight loss, massage and more.</description>
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		<title>Training Tip of the Week &#8211; Don&#8217;t neglect the smalls!</title>
		<link>http://fitnessmatrix.co.uk/2009/10/training-tip-of-the-week-dont-neglect-the-smalls/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=training-tip-of-the-week-dont-neglect-the-smalls</link>
		<comments>http://fitnessmatrix.co.uk/2009/10/training-tip-of-the-week-dont-neglect-the-smalls/#comments</comments>
		<pubDate>Mon, 12 Oct 2009 07:00:27 +0000</pubDate>
		<dc:creator>Henry</dc:creator>
				<category><![CDATA[Blog]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[exercise]]></category>
		<category><![CDATA[exercise tips]]></category>
		<category><![CDATA[fitness advice]]></category>
		<category><![CDATA[fitness training]]></category>
		<category><![CDATA[fitnessmatrix]]></category>
		<category><![CDATA[free weights]]></category>
		<category><![CDATA[henry gill]]></category>
		<category><![CDATA[maximise your workout]]></category>
		<category><![CDATA[medicine balls]]></category>
		<category><![CDATA[Personal Trainer]]></category>
		<category><![CDATA[stability balls]]></category>
		<category><![CDATA[training tips]]></category>

		<guid isPermaLink="false">http://www.fitnessmatrix.co.uk/?p=329</guid>
		<description><![CDATA[Respect the small muscles, because they will maximise your workout.]]></description>
			<content:encoded><![CDATA[<p>Most people that keep-fit, don&#8217;t realise that there are 4 muscles in a muscle group: Agonist, Antagonist, Synergist and Fixator.  The Agonist is the main muscle being used; the Antagonist is the muscle opposite the Agonist; while the Synergist and Fixator are the 2 smaller muscles, that are activated when the Agonist and Antagonist require stabilising.  The Synergist and Fixator are often neglected, because most people use the fixed weights machines in gyms, which immediately render the Synergist and Fixator obsolete.  To enlist all 4 of the muscles and maximise your workout, it is best to use free weights, stability balls and medicine balls.  While the fitness Instructors employed in gyms have a basic knowledge of training programmes, to ensure that you train correctly and safely, maintaining good posture and using the correct technique, you should enlist the help of a Personal Trainer.</p>
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		<title>Recipe for Chilli</title>
		<link>http://fitnessmatrix.co.uk/2009/05/recipe-for-chilli/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=recipe-for-chilli</link>
		<comments>http://fitnessmatrix.co.uk/2009/05/recipe-for-chilli/#comments</comments>
		<pubDate>Sun, 17 May 2009 20:36:36 +0000</pubDate>
		<dc:creator>Henry</dc:creator>
				<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[Recipes]]></category>
		<category><![CDATA[chilli]]></category>
		<category><![CDATA[chilli recipe]]></category>
		<category><![CDATA[diet]]></category>
		<category><![CDATA[fitnessmatrix]]></category>
		<category><![CDATA[healthy eating]]></category>
		<category><![CDATA[henry gill]]></category>
		<category><![CDATA[recipe]]></category>
		<category><![CDATA[weight loss]]></category>

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		<description><![CDATA[Chilli is full of protein, carbs, dairy and is a complete meal. There is fibre from brown rice and the meal on a whole is gorgeous. Preparation Time  Less than 30 minutes Cooking Time  1-2 hours Ingredients 2 good sized knobs of butter 750g of beef mince (try to purchase mince from your local farm [...]]]></description>
			<content:encoded><![CDATA[<p>Chilli is full of protein, carbs, dairy and is a complete meal. There is fibre from brown rice and the meal on a whole is gorgeous.</p>
<h3><span id="more-55"></span>Preparation Time  Less than 30 minutes</h3>
<h3>Cooking Time  1-2 hours</h3>
<p><strong>Ingredients</strong></p>
<ul>
<li>2 good sized knobs of butter</li>
<li>750g of beef mince (try to purchase mince from your local farm shop)</li>
<li>1 large onion finely diced</li>
<li>4 cloves of garlic</li>
<li>3 sticks of celery finely chopped</li>
<li>1 red pepper finely chopped</li>
<li>1 bay leaf</li>
<li>1 tbsp ground cumin</li>
<li>1 tbsp ground coriander</li>
<li>1 tbsp dried oregano</li>
<li>1 tbsp paprika</li>
<li>2 tbsp cayenne chilli pepper (adjust if you like a milder chilli)</li>
<li>1 tsp ground cinnamon</li>
<li>1 tsp ground black pepper</li>
<li>1 tbsp tomato puree</li>
<li>400g tin chopped tomatoes</li>
<li>400g tin of red kidney beans, rinsed and drained</li>
<li>4 tbsp Arson Fire sauce (adjust if you like a milder chilli) &#8211; purchased from www.coquetvalleyproducts.com</li>
<li>4 tbsp Holy Mole, its hot chocolate sauce &#8211; purchased from www.theonestophotshop.co.uk</li>
</ul>
<p>To serve:  Brown basmati rice</p>
<p><strong>Method</strong></p>
<ol>
<li>Heat one knob of butter in a large pan, add mince.  Fry until browned, then remove from the pan and set aside</li>
<li>Using the same pan, add the second knob of butter, then the onions, garlic, celery and red pepper, then sweat for 5-6 minutes</li>
<li>Add all the spices and fry for one minute</li>
<li>Return the beef to the pan and stir to combine</li>
<li>Add the tomato puree, arson fire and tinned tomatoes bring to the boil</li>
<li>Reduce the heat and simmer for one to one and half hours until tender</li>
<li>Add the chocolate sauce and kidney beans and simmer for a further five minutes</li>
</ol>
<p style="text-align: center;"><img class="size-medium wp-image-72 aligncenter" title="Chilli" src="http://www.fitnessmatrix.co.uk/wp-content/uploads/2009/05/dsc00012-300x225.jpg" alt="Chilli" width="300" height="225" /></p>
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