An Unexpected Arm and Chest Workout..Kneading

Since I'm a chef who is into fitness as well then I would like to share a secret with you on how to build muscles and enjoy what you have been working on minutes after. Ready to find out what it is that can help you with your fitness goals?... Well actually, I only recommend doing this for your cheat meal so heck, let's get to it.

Surprise surprise! Who ever thought that pizza dough making would actually be a good workout but of course it won't include any squats nor push ups, just a series of multi directional movement that involves the arms shoulders and chest.

What you will be needing are a few ingredients:
4 cups flour (all purpose)
1 tbsp active dry yeast
2 tsp sugar/ for a healthy option use stevia mix
2 tbsp olive oil
dash of salt
A cup of warm water

Procedure:
1. Dilute yeast in the warm water together with the sugar and let it sit for a while. The foam should appear on top after a few minutes which is a good indication that the yeast is working
2. Add the oil and salt and mix well before gradually adding the flour cup by cup except for the fourth one.
3. Mix them well by kneading the dough. This is where your workout starts.
4. Add the fourth a little by little just to make sure that the dough is not too moist nor too dry.
5. Knead on a lightly floured board by pushing the dough away from you until it becomes smooth and elastic.  Both board and hands should be clean. It probably takes 10 or more minutes
6. Cover a bowl and dough with a bit of oil and put the dough in to let it rest, cover with a damp towel or cling wrap and let it rise in a warm place until the volume doubles. Around 30 minutes to an hour.
7. Punch the dough down and gently knead over a floured board.
8. You can flatten and mold it into your desired shape by using a rolling pin or by simply pulling the dough. (It sucks that i still don't have a video making a dough)
9. Top with tomato sauce herbs, choice of meat or vegetables and mozzarella. Usually takes 15-18 minutes to cook in a preheated oven at 180 degrees Celsius.

The motion and when kneading the dough requires you to use your own weight at a certain angle which allows your arms and shoulder to get involved in the process. You should be sweating a bit after and if not then you are not doing it right. Claories burnt? - no idea.

Notes: Its fun to make your own dough at home since you are aware of the contents unlike the ready made dough that can be bought in the supermarket which may contain stabilizers that can have a negative effect on your fitness goals. I prefer pizza for my cheat meal after my workout and enjoy eating healthy for the rest of the day.

Bonus tomato sauce recipe:
ingredients:
500grams fresh tomatoes - blanched then peeled
1 medium onion peeled and minced
1 clove garlic
2 tbsp tomato paste
Fresh thyme, rosemary and parsley - minced
1 tbsp olive oil
2 tbsp white wine vinegar/white vinegar
2 cups water/ chicken or vegetable stock

Procedure:
1. Heat oil and sweat onions until transparent, add tomatoes and cook till soft
2. Add garlic and saute for a minute before adding tomato paste to cook for another 30 seconds
3. Deglaze with white wine vinegar and let it reduce to a quarter the original volume then add the stock till it simmers
4. When desired consistency is achieved, add the herbs and let it simmer for a few more minutes to infuse the flavours and aromas. Season with salt and pepper.


A rich Pizza Recipe to enjoy:
Ingredients:
10-12 inch pizza dough
1 cup tomato sauce
1 cup bacon - cooked and sliced into pieces
1/2-1/3 cup shredded mozzarella cheese
1/2 cup onion fresh onion rings
1/2 cup button mushrooms sauteed with minced garlic
2 tbsp chopped flat leaf parsley

Procedure:
1. Preheat oven at 180 degrees Celsius
2. Pour tomato sauce over the dough and distribute evenly leaving 1/2 inch indentions on the edges
3. Top with the cheese then bacon and rest of the ingredients. Make sure they are evenly distributed. Season with salt and pepper
3. Bake for 15-18 minutes until crust becomes lightly coloured.

Enjoy with freshly squeezed fruit juice: No i won't share my fruit juice recipe, that's asking too much LOL