Joel Bradford | Sport & recreation

Joel Bradford

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• Sport & fitness instruction

25.01.2022 Summer Smoothie Bowl Summer is almost over so before it gets too cold give this smoothie bowl a crack. It’s packed full of nutrients with a good balance of protein, carbohydrates and fats and is perfect for a post-workout refuel or breakfast or both! Enjoy!

23.01.2022 Mmmm Baked Salmon #health #healthy #healthyeating #healthydinner #weightloss #glutenfree #highprotein #nutrients #nutrition

19.01.2022 Waldorf Chicken Salad

18.01.2022 Raspberry Protein Smoothie Its quick and easy to put together and goes perfectly as a snack or a post-workout quick fix for those busy individuals. And it’s delicious #proteinsmoothie #berrysmoothie #healthyrecipe #quickmeals #healthymeals #healthysnack #health

18.01.2022 CHALLENGE TIME Alright team, I’ve got a 60 second challenge for you called the Sit Kick Push Up Challenge and it’s exactly that: 1. Sit Kick (each side) 2. Push Up... Repeat for 60 seconds and remember to keep count and throw in your number below. I got 19 (and a half, but the half doesn’t count). Get some! #challenge #fitnesschallenge #challengeyourself #sitkickpushup #fitness #homefitness #homeworkout See more

16.01.2022 Fluffy Berry Pancakes Total Calories Per Serve: 170cals Total Serves: 8 pancakes... WHAT YOU NEED 1 cup (200g) cottage cheese 2 eggs 2 tbsp. coconut oil, melted 1/3 cup (80ml) coco-quench coconut milk 1 1/3 cup (160g) almond meal or tapioca flour (or a mix of both) 2 tsp. baking powder around 24 raspberries around 32 blueberries WHAT YOU NEED TO DO Place the cottage cheese in a bowl and crush it with a fork. Add the eggs and whisk well, then pour in the oil and milk and mix again. Mix in the flour and baking powder until smooth mass forms. Heat a dry non-stick pan on medium heat, and place 2 tablespoons of the mixture per one pancake onto the pan. Level the surface and arrange a few berries over the top. Fry for about 2.5 minutes over medium heat until raised slightly and browned. Flip over and cook for another 2-2.5 minutes until browned on the other side. Serve hot or cold.

16.01.2022 ***No Equipment Required*** Todays Whole Body Home Workout Warm Up... 1. Squat + Punche (30 seconds) 2. Lunge + Knee (30 seconds) 3. Punch + Sprawl (30 seconds) 30 second rest 3 sets Upper Body Circuit 1. Controlled Push Ups (10 reps) 2. Dips (15 reps) 3. Shoulder Taps (10 reps each side) 4. High Plank Rotations (10 reps each side) 5. Tricep Push Ups (10 reps) 60 seconds rest 3 sets Lower Body Circuit 1. Air Squats (15 reps) 2. Close-Feet Squats (15 reps) 3. Jump Squats (15 reps) 4. Bulgarian Split Squats (10 reps each leg) 5. Reverse Lunge Reach (10 reps each leg) 6. Lunge Jump (10 reps each leg) 60 seconds rest 3 sets

15.01.2022 Let’s Talk Challenges! A lot of you have a lot more free time now then you’ve ever had before. I’m sure a lot of you have also been wanting to improve on certain areas in your health and fitness but have always had the excuse I just don’t have time. I certainly have I have so many areas that I’ve been putting off working on including my flexibility (especially my hamstrings) as well as strengthening my glutes and core. ... And now we can’t use that excuse anymore!! So I’m starting my own little mini challenge to work on these weaknesses that are only going to better my movement and quality of life and I encourage you to do the same! My daily challenge for the next 7 days is 100 reps of hip extensions to strengthen my glutes. So, if you know what areas you want to work on and you have no idea what exercises you should be doing to improve it, comment on here or shoot me a DM and I’ll help you put together your own personal challenge

13.01.2022 Try this quick 25-minute Bodyweight HIIT workout that you can do from the comfort of your very own house and it will get the heart rate pumping in no time! It’s simple, easy to follow and all you require is a bench/seat, couch or bed frame and your food to go. There are different levels that you can choose from at the end of the video. And remember to push yourself

13.01.2022 Here’s a little leg finisher that I like to do at the end of a workout to really get the legs burning and the heart rate pumping! Aim for 60 seconds of each exercise: 1. Air Squats... 2. Jump Squats 3. Squat Hold 4. Frog Squats 5. Close/Wide Jump Squats Feel the legs burnnnnnn

09.01.2022 Here is a little core conditioner workout that is guaranteed to get those abs burning and the heart rate up! You can run this one of 2 ways: 1. You can use it as finisher for your workouts by performing 1 giant set of 60 seconds each exercise. ... OR 2. You can use this is the body of your workout once or twice a week by performing 3 giant sets of 60 seconds each exercise with a 60 second rest between sets. Either way it’s a really good way to get the core working and the Abs popping

03.01.2022 Spanish Zucchini Tortilla Try something new and add some variety into your breakfast options

01.01.2022 No gym? No worries. Try this little Kettlebell Tabata Home Workout for a quick 25-minute session that targets the whole body and gets the heart rate up. 1. Kettlebell Swings - 20 seconds work/10 seconds rest x 8 sets... (1 min rest after completing all 8 sets) 2. Single-Arm Shoulder Press - 20 seconds work/10 seconds rest x 8 sets (1 min rest after completing all 8 sets) 3. Racked Kettlebell Lunge - 20 seconds work/10 seconds rest x 8 sets (1 min rest after completing all 8 sets) 4. Single-Arm Clean - 20 seconds work/10 seconds rest x 8 sets (1 min rest after completing all 8 sets) 5. Standing Overhead Tricep Extensions - 20 seconds work/10 seconds rest x 8 sets (1 min rest after completing all 8 sets) 6. Alternating Plank Reaches - 20 seconds work/10 seconds rest x 8 sets (1 min rest after completing all 8 sets)