Browsing Tag:

lean muscle

Recipes

HIIT at Home



Freezing

Baby it is cold outside!

This makes my “walk to work” ethos take a bit of a side hit as health comes first.

To combat the loss of my morning walk I have put together a HIIT workout that you can do in your living room that requires only a phone (and a playlist see below)

It takes 20 minutes… And the endorphins have made me buzz all day!

What to wear in Colorado


The Workout

You will need an interval timer on your phone.

I use Interval Timer 

but there are a ton of other apps which you can download which suit you the best.


Routine

I do 3 minutes warm-up
15 rounds 30 seconds on/ 30 seconds off
2-minute cooldown

#1 Star jumps

#2 Lunges (15 seconds each leg)

#3 Burpees

#4 Knees Up

#Squat Jumps

HIIT

Using the timer it will give you a bell between each set of 30 seconds. If you repeat this around 3 times it will give you a full body workout in no time.

THIS WILL STRIP FAT FROM YOUR BODY


Take the stress out of working out! For more Stress-Free tips click here: Balance

Balance/ Recipes

Mocha Choca Protein Oats

p oats 3

This delicious combination of Chirpy Choca Mocha Protein, oats, dark chocolate and blueberries is the perfect post-workout treat when you are feeling a little indulgent.


When you have a tough session in the gym you need to reward your muscles.

Protein is important to support muscle growth. This means turning your bottoms into beautiful pert round muscle and keeping your abs strong.

Carbohydrates post workout take energy to your recovering muscles and boosts your glycogen levels to give you energy. Chocolate – well chocolate is wonderful in its own right – but it also boosts serotonin levels. Blueberries, as we all know, are a Superfood so the perfect addition to this wonderful treat.


protein

Ingredients:

2 scoops of That Protein Chirpy Chirpy Choca Mocha Protein Powder

1 cup of Oats

Couple of cubes of Dark Chocolate

1.5 cups of Coconut/ Almond / Alternative Milk

0.5 cups of Water

A handful of Blueberries


Method:

Place protein, oats and milk in a pan and bring to a simmer

protein mix

When the mixture is fully mixed together add the cubes of dark chocolate

When the mixture has simmered and starts to look like delicious porridge take off the heat and add to a bowl

Top with Blueberries

protein oats


Delicious and nutritious this perfect little pot of goodness is a sure fire way to leave your stomach feeling happy and your body feeling nourished.


For More Stress-Free Nourishing Recipes Click Here: Nourish

Recipes

Neat Protein: Tasty, Vegan, Delicious and Nutritious

Retro Fonts

January 2016 has landed and the recurring conversation I am hearing around the office is which Health Plan people are joining. From Joe Wicks The Body Coach, Clean and Lean, That Sugar Diet to a whole host of plans that are swimming about there – people are really pulling their socks up to knock off that winter bulge.

However, when reading through the plans I hear people shriek!

THEY WANT ME TO ADD PROTEIN SHAKES!

Many of the plans contain protein shakes!

“Hang on a second isn’t that the stuff that body builders drink to make you bulky!”

No ladies it is not. Protein shakes help support you in enabling your body to build lean muscle when doing exercise and following a high protein diet plan.

 neat protein 2

Lean muscle is what makes you less wobbly and helps you work toward a bikini body with less jiggle and more wiggle.

Genetically we are not built to be body builders..so do not fret adding a protein shake to your diet will not end up with you waking up like Arnie!

So back to the protein shakes. The market is saturated with protein shakes that are FULL OF CRAP! Excuse my language but some contain all sorts of chemicals, sugars, artificial god knows what and taste like a chemical s**t storm.

I usually like to stay close to the Vegan Proteins as I find they are easier on the stomach and not full of animal whey (milk basically) so if you are trying to cut out dairy are better for you.

Let me introduce: Neat Nutrition Whey Protein

neat protein 4

This little taster packet was delivered in my gorgeous Fitty London Blake Box

I had been to the gym after dinner and had a little itch for something before hitting the bed to keep my muscles going so I thought “why not”.

I AM NOT KIDDING YOU WHEN I TELL YOU THIS TASTED LIKE A CROSS BETWEEN A MCFLURRY AND DAIRY QUEEN FOR 130KCAL!

My Protein Shake Recipe

I had the Vanilla flavour (always my favourite as you can mix it with anything and the flavour suits) and I opened the sachet and emptied into my blender .

I added 250ml of Alpro Coconut Milk (20kcal per 100ml)

Then a massive hand full of ice

Finally a tsp of Vanilla Essence

and BLITZED!

neat protein 3

It made two portions which I shared with my Boyfriend and we were gobsmacked how good it tasted. So gobsmacked I think I whatsapp’d my friends the world over to share the news!

So if you are starting on a health plan this January and need to add some extra protein I would really recommend trying out this brand.

If you are worried about not liking it and spending £34 – why not try one of the FittyLDN boxes so you can receive a variety of other health goods and try out the protein?

Please comment below if you try this! I want to hear what you think and also share any recipes!

START THIS 2016 AS YOU MEAN TO GO ON: STRONG, LEAN AND FULL OF PROTEIN!

This post is in collaboration with fittyldn but all opinions and recipes are my own. 

Recipes

Today’s Clean Meal

This evening I made a fritatta and my goodness it was delicious – it was the perfect sharer for me and my friends…and here’s a little secret – it tastes just as good the next dayy.

Chicken, Sweet Potato and Spinach Frittata 

Made with Love - Fritatta

Ingredients:

  • 800g orange sweet potato, peeled, chopped into 2cm pieces
  • 2 tablespoons chopped fresh basil
  • 8 eggs
  • Slices of Mozzarella
  • Salt & freshly ground pepper
  • 2 tablespoons olive oil
  • 300g cooked chicken, diced
  • 80g sun-dried tomatoes, roughly chopped
  • 50g baby spinach leaves
  • Side salad, to serve

Instructions:

  1. Step 1 – Place the sweet potato in a pan and boil in salted water till soft. Drain.
  2. Step 2 – Meanwhile combine basil, mozzarella and eggs. Season with salt and pepper.
  3. Step 3 – Heat the oil in 5cm deep, 26cm non-stick frying pan over a medium heat. Add the sweet potato and cook, tossing for 5 minutes or until golden. Add the chicken, sun-dried tomatoes and spinach, and toss until the spinach wilts.
  4. Step 4 – Preheat grill to high. Reduce the heat to low and pour over the egg mixture. Cook for 5-8 minutes or until almost set but still runny on top. Place the frying pan under the grill for 3-4 minutes or until golden and set. Serve slices with a side salad.

Its clean and delicious. To make it extra healthy and light – don’t add mozzarella and use egg whites for 4 out of the 8 eggs

Enjoy – perfect for parties or with friends

Kiss kiss

Balance

Today’s Workout – The sign of a good workout

The sign of a good workout is when you go in looking like this…

workout beforeand come out looking like this…

workout after

Last night I went to body conditioning and Brixton Recreation Centre… the warm up started with jungle drum and bass – imagine the pace!

We did a combination of HIIT, cardio and conditioning exercises!

Do not think I have ever perspired so much in a class before!

Highly recommend it! xxx

Balance

Today’s Workout – Workout Skins x

Today I will mostly be wearing these!
adidas 1

My new adidas workout leggings are making me pump harder, lift heavier, run for longer and strut my exercising strut

adidas 2

Wearing proper gym gear can really make you step up a gear when in the gym! Invest and reward yourself with you new years resolutions

adidasHappy workout! xxx