muscle Archives - Cyntra in the City

Balance/ Recipes

Mocha Choca Protein Oats

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.

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

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

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

Easy Cream of Asparagus Soup

Asparagus Soup

Asparagus is a treasure trove of vitamin k, which your body needs to bolster bone strength and regulate blood clotting. The carotenoids found in asparagus make for its pretty green hue and double as anti-inflammatory compounds. Asparagus can also claim high levels of glutathione, a powerful antioxidant that guards against cell damage from intense exercise and everyday living.

To make this delicious and nutritious soup you will need:

Half an onion
Bunch of Asparagus
Pint of Vegetable Stock

This Asparagus Soup recipe is healthful and low calorie but filling all at the same time.

First, chop the onion and sizzle till soft.
Grill the asparagus to with a little salt a pepper to bring out that beautiful flavour.
When soft and slightly charred chop and add to onion
Add Stock, bring to boil, then simmer until all is tender
Whizz

There is no cream added as the asparagus soup does this all by itself

PER SERVING

• Calories: 74

• Protein: 6g

• Carbs: 7g

• Fat: 3g

• Fiber: 3g

For More Stress-Free Healthful Recipes Click Here: Nourish

Recipes

Skinny Rebel Workout | Train Dirty London

London’s Toughest Workout?

Set in the Gym at the Conrad London St. James Hotel lies a workout that is not for the faint hearted.

I was invited by Dean (Director) to try out “Skinny Rebel Workout”. I strolled in with my gym kit ready without a thought that this could push me further than I have been pushed before in a workout.

Skinny Rebel Workout is Train Dirty’s signature high intensity, full body workout while wearing an altitude mask.

Wearing an altitude mask!?!
Yes you read that correctly… By wearing an altitude mask, the skinny rebel workout exposes the body to reduced oxygen levels.
With less oxygen available in the air and less oxygen therefore circulating in your blood, the body makeso captive changes as to how it uses oxygen as well as its available energy stores.
The main benefits are an increase in lung capacity, energy production, anaerobic threshold, mental focus as well as re-training the way you breathe during high intensity workouts.

This is extreme!

I began my workout with high hopes for my fitness level. That and I also thought I looked awesome in this gang style mask which was a cross between predator and some inner city motorbike organised crime gang!

Jokes aside…within minutes I was seeing the colour of my face change, by heart beat was racing, my head was light and “glowing” doesn’t quite describe the level of perspiration.

However, in true stubborn nature, I continued the workout. You are told at any point you are able to remove the mask but I wanted to see if I could do this… with or without Oxygen.

45 minutes and approximately 1000 calories down

I reached the end of my workout. There were times during it when I thought I could not continue. Everything was being challenged from my brain, co-ordination, muscles and breathing – it really engaged my whole body in way no other exercise I had tried before. The Personal Trainer encouraged me at every second pushing me when I needed the encouragement and providing the very needed countdowns to take me to the end of each circuit. At times I wanted it to end – but the positive vibes and the boosts motivated me to push through to the final 45 minutes.

Ending with sprints on the bike – the burn set in.

My body had been pushed, my fitness level questioned and my endorphins rushing! I had never experienced this kind of push before. I was exhilarated and exhausted both at the same time.

So lets find out a bit more about the origins of Skinny Rebel Workout

Skinny Rebel Workout…. Where did the name come from?

We want women to rebel against being skinny and focus on being becoming strong and fit. So we decided Skinny Rebel.

How long have you been based in London?
We have been based in London around 5 years.

How long are the workouts?
45 Minutes!

What are you likely to expect from a session?
Full body, high intensity functional movements. Basically all the exercisers we avoid doing in the gym.

How many calories are you likely to burn?

Between 900/1000

Does SRW separate the Fit from the Skinny?
Absolutely our aim is to convert women from being skinny into being fit. We also want to make fit women even fitter and stronger by doing the SRW.

So there you have it. A workout that will smash through calories, while making you strong, lean, toned and fit! For 45 minutes you blitz through a 1000 calories and push your body harder. These sessions cost £40 for a single session or you can buy a 6 week training schedule that will help you reach your ultimate goal. For more information and prices check out their website Skinny Rebel Workout

Get in touch with the team and see if you have what it takes to be a skinny rebel

Please let me know if you try and what you thought!

Recipes

Clean eating in 5 minutes!

We have all been there… Crap day in the office, emails are non stop, the know-it-all next to you dropped you in it, you left the office and it was raining, traffic jams, rammed tubes, locked out, pile of washing, and your flatmates STILL HAVENT DONE THEIR WASHING UP!

Oh yeah and on top of that you promised yourself this would be the week to make the change to a new healthy lifestyle… and the last thing on your mind is cooking.

Sound like your day? Well do not worry – this recipe is for you! It takes less than 5 minutes to put together and if you plan ahead… when you buy the ingredients… buy yourself some roses – You deserve it!

Difficulty: Easy Peasy!

Lasts: One day

Travels: In Tupperware

Storage: Fridge

Ingredients:

Lean Beef Steak
Mange tout and Baby Sweetcorn ( a big cheat is to head to M&S and grab one of their Rainbow Stir Fry Packs)
Peeled Carrot
Bak Choy
Handful of toasted mixed seeds
Tamari Sauce (you can use soy sauce if you’re not gluten free)

#1 Grab a wok and turn the heat to high

#2 Put a knob of ghee (butter or sesame oil can be used instead) in the pan. Season your lean steak and pan fry both sides for two minutes each. Pull out of the pan and slice into strips and then put back in the pan.

#3 Grab the M&S pack of vegetables – or pre-cut – and put them in the wok. Shake and flip the plan to make sure all meat and veg are mixed and add two gluts of tamari (soy sauce) if you’re feeling spicy you could add a chilli at this point!

#4 Put in a bowl and sprinkle a handful of seeds over the top

Now go and sit down and mindfully eat your supper. Let the day go and enjoy every bite!

Recipes

Clean Eating: Overnight Proatmeal

A lot of people say to me that they want to eat healthy but find it really hard to find healthy options when out and about. Recommended breakfasts for people on a healthy lifestyle usually revolve around Eggs and Oatmeal. This can be a pain if your office doesn’t have a microwave to heat these meals.

Well problem solved – introducing Overnight Proatmeal.

Difficulty: Easy Use by: One week Carry to work: Yes

If you make this healthy breakfast on a Sunday in batches you should have enough to last the week. This frees your time up for more hours of sleep or an extra half hour in the gym in the morning. As the oats soak in the ingredients, it is also the gift that keeps on giving, as the flavour will get deeper throughout the week.

Right: what will you need…

I recommend Kilner Jars or a strong clip top jar. This is for two reasons… 1) they look really cool 2) they seal tight all the ingredients so you can pop them in your handbag or work bag and take them on your commute

You can find them here:

Ingredients:

Bananas
Strawberries
Coconut Milk
Chia Seeds
Oat milk
Pulsin Rice protein
Porridge Oats
Vanilla Extract
Honey

I use Pulsin protein as it is Vegan and Vegetarian friendly and has none of the chemicals that other protein powders have. Also as it is not a by product of dairy it is alot easier on the stomach. You can find it at most health stores or on amazon Pulsin 1Kg Brown Rice Protein Powder.

Method:

1) Set the jars out you want to use. Making this in large quantities is easier. I make mine for my boyfriend and myself and get about 3 days worth each

2) Layer the bottom of the jar with banana (if you are not a fan of bananas insert any fruit you like and work with the layers)

3) Mix together in a bowl: 1/2 cup of Oats, 1/2 cup of coconut milk, 1/2 cup of oat milk. Once these are all mixed. Add 1 tbsp of Protein Powder. Add 1 tbsp of Chia Seeds. Stir these until mixed. Add Vanilla Extract to taste.

4) Add about two heaped tablespoons of mixture on top of bananas then slice strawberries to form the next layer

5) Then repeat adding different layers of the fruit until all the mixture has run out

6) When you get to the top add squeeze of honey (depending on your sweet tooth) and garnish. Then seal the jar and leave in the fridge for a minimum of 8 hours. Check back and see how much the oats and chia have absorbed. You make need to add a little more oatmilk.

If you have a couple of these ready for every morning – thats one healthy meal down and the perfect way to start your day. Full of energy and protein with non of the nasties.

I use a bigger kilner jar and take one to work and leave it in the fridge there (about 2-3 days worth)

Enjoy!

Balance

Today’s London: All things Social Media…

If you want to hear my ramblings, thoughts and advice as and when it happens – come join me on some of my other Social Media Outlets…

Head to: cyntra.city

Whether it be a clean meal, fitness or inspiration – this is where you get my morning thoughts

Twit – twoo – head to: cyntra_city

All things of the moment – no photo necessary!

Head to: Cyn City

Here is where I put detailed workouts, recipes, pictures and all things that I think help you keep healthy and fit while working a 50 hour week!

Balance

Today’s Clean Meal: Maca Protein Balls

A Protein Treat that requires No Cooking! Always a winner when you have a busy work week and not much time spare

Protein Balls are a great way to boost your protein intake in a small hit. Some people find it tough to meet their daily protein quote – especially if you are a vegetarian – so these little treats allow you to hit those targets and enjoy a clean treat.

The recipe below contains Maca Powder

Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. Maca helps elevate your mood which helps with stress, anxiety and depression.

It aids in sleep and quicker injury recovery. It also increases metabolism, may help with weight loss and fitness goals. It also has been known to improve sex drive – wink wink

It increases your energy which improves workout performance, endurance, stamina, strength & muscle gain and raises testosterone in men & eliminates hormonal problems in women

Other great benefits include:

reduction of allergies to dogs, cats, seasonal pollens
increases brain function leading to better mental clarity & perception
cellulite reduction, eases symptoms of crohn’s & IBS , eliminates constipation;
may cure chronic fatigue, relieves depression, aids in detoxification;
lowers high blood pressure, lowers cholesterol, increases energy levels

Have I converted you to Maca Powder yet?

Right so back to the balls!

Ingredients needed are:

Maca Powder – 50g
Cacao Powder – 50g
Almonds – 100g
Organic/ Natural Peanut Butter – 100g
Coconut Oil – 3 Tbsp – melted
manuka Honey – 3 Tbsp
Oats 125g
Sea Salt Flakes – pinch

You will need a Blender/ Food processor

Blend the Oats, Maca, Almonds and Cacao Powder in a food processor. Blend for 1-2 minutes. Add pinch of Salt.

Place ingredients in a bowl and fold in the peanut butter. Add the melted oil and honey and keep folding until you get a hard yet maluable consistency.

Start rolling into small balls – and set aside on some baking paper. When all balls are rolled place in the fridge

Enjoy!

Balance

Today’s Workout – The sign of a good workout

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

and come out looking like this…

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

Recipes

Strawberry and Banana Protein Smoothie

This little treat is the perfect morning wake up for those who can’t face eating before the big day ahead.

Its cold, it’s fruity and it’s refreshing but also contains protein to keep you fuller for longer and give you that morning dose of protein for all those lean muscle builders out there.

Protein Shakes are a great companion to a weight loss program as they keep you fuller for longer when had as a meal replacement or as a snack between meals

Ingredients:

1 scoop of vanilla whey protein
a glass of coconut water
ice
5 strawberry’s
Half a banana
Blueberries to garnish

Put all the ingredients in a glass and blend with a hand-held blender

Enjoy