Friday Round Up – Do you even squat?

I was doing so well with my squat challenge then ended up missing a few days, but I’m back on it and hoping for some booty gains!

I’ve exercised for 14 out of the past 19 days and now I really feel it when I miss more than 1 day in a row. I’m still loving Zumba (obviously) and I’m back on my lunchtime treadmill workouts but I’m also trying to incorporate some at-home strength training using kettlebells and body-weight. I’ve been scrolling Tumblr for some exercises for home and also use FitSugar workouts.

Here’s an example of some of my lunchtime runs…
4km in 22:22
4.65km in 27:00
4.3km in 25:00
4.5km in 26:08

Here’s a delicious meal for you…
Green vegetables (leek, asparagus,broccoli tips) with smoked bacon, poached egg and spinach leaves.

Just boil the vegetables until tender and cook the bacon however you want (I dry-fry mine as the fat from the meat means you don’t need extra oil). Once the vegetables have been cooked, use a slotted spoon to remove them from the water and then add the eggs to poach.Serve it in a big bowl and enjoy!

green vegetables and bacon

green vegetables and bacongreen vegetables and baconpached eggs with bacon and vegetables

Happy Friday everyone!
xoxo

 

Eats of the Week

Here’s a different kind of post for you…

Just a few snaps of what I’ve been eating lately, you may be able to tell that I’m getting more used to taking pictures of my meals, but sometimes I eat them before I remember to get my camera out!

20150726_184824 20150726_184755Italian pasta with yellow courgette, broccoli tips, peas, smoked bacon and chilli – sooooo good!
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A Reese’s peanut butter Krispy Kreme, have I died and gone to doughnut heaven?

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Natural greek-style yoghurt with mango and passion fruit compote with granola from M&S – a filling, tasty and convenient breakfast.

What have you been eating?
xoxo

A dry summer

And no, I don’t mean the weather (this is England after all), but a sober summer!

This weekend I went out with a few of the girls and somehow got terribly drunk, ended up actually being sick and suffering from a MAJOR hangover all day Sunday. Not only that, but it also meant that I ate crap all day Sunday, and didn’t lose any weight this week so I’m still at 160lb (even through I was at 159lb on Friday, damn you empty calories)!

So, I’ve decided that from now (July 26th) to 21st August I’ll be staying sober. No more wine, no cheeky G&Ts, no sparkling cider.

Wish me luck
xoxo

Friday Round-Up – Taking Responsibility

Don’t blame anyone or anything for your situation or problems. When you do that, you are saying that you are powerless over your own life—which is utter crap. An empowering step to reclaiming your life is taking responsibility – Jillian Michaels

Jillian Michaels
Throughout life, it’s much harder to buy into and then work towards a goal if they have been set by someone else, or just don’t resonate with you.

Having a health goal in mind whether that’s to improve your diet, lose weight or get fitter has to be a decision that you’ve made, after all, you’re the one who has eaten rubbish and not exercised up until this point., so you have to be the one to put in the hours training or making smarter food choices.

Once you take responsibility, it gives you such freedom and peace of mind. Eaten a piece of delicious cake? Don’t punish yourself! Decide that you want the cake, take responsibility for that decision, and then enjoy it! Don’t feel guilty about having the cake and then binge or restrict. Continue on your healthy eating journey.

Missed the gym? That’s OK too. So long as you made the decision not to go, then don’t blame yourself. Maybe you wanted to enjoy your time with friends, maybe you had loads of work to do, maybe you just couldn’t be bothered. So long as you own that decision, it’s OK.

And actually, you’ll find that once you start to take responsibility for your decisions, if your health goal really is important to you, the decision you make will just help you towards that journey as you’ll consciously decide to start eating better and working out more.
xoxo

A new week, a new recipe!

Happy Monday, I hope you all had lovely weekends and are ready for the week ahead. I’ve got a new recipe for you today, and my oh my it’s delicious!

My dinner last night/ lunch today was a bit like Liz’s in Eat Pray Love when she eats asparagus, prosciutto and boiled egg on the floor of her apartment in Rome. So satisfying, so simple and packed full of flavour!
eat pray love

I had boiled egg, yellow courgette, sourdough with Boursin and asparagus wrapped in prosciutto with even more Boursin! There is very little that doesn’t go nicely with Boursin:-)

Ingredients (makes one serving):

  • 3 slices of prosciutto (or serrano or parma ham)
  • 6 spears of asparagus
  • 1/2 large Yellow courgette
  • 1 large egg
  • 1 slice of sourdough bread
  • Boursin cheese

Method:

  1. Pre-heat the oven to 180 Celsius
  2. Cut the 1/2 courgette into strips approximately 1/2 cm thick
  3. Lay out the ham and spread the Boursin in a thin layer, covering most of the slice
    20150719_190524
  4. Roll 2 spears of asparagus into each slice of ham
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  5. Place the courgette and the ham rolls onto a baking tray
  6. Spray olive oil (or your preferred cooking spray) onto the courgette and sprinkle with dry chilli flakes
    Courgette and parma ham asparagus rolls
  7. Put them into the oven and roast for 10 minutes
  8. Bring a pan of water to the boil and add your egg
  9. After 2 minutes, turn the heat off and leave the egg in the warm water until the vegetables are cooked
  10. Run the egg under cold water and peel
  11. Toast the sourdough and spread with a think layer of Boursin
  12. Remove the vegetables from the oven and plate everything up
    20150719_193545 20150719_193555

I enjoyed my meal with a glass of Pinot Blanc from Alsace and it felt light yet satisfying, I think it was all the Boursin:-)

Monday weigh-in = Still 160lb but I’m starting to notice that I’m definitely less bloated and my belly is looking less rounded, wahoo!

xoxo

Friday Round Up – Mindful Eating, not counting calories

Eating isn’t supposed to be a math problem, It’s supposed to just be eating – unknown

Happy Friday, I’m really looking forward to this weekend and going on some fun active adventures with my bambino!

The quote above has really stuck with me the past couple of weeks. Whilst I have found that I’m most successful with weight loss as dictated by the scale, I’ve never been able to sustain that for the long term. Having to log every calorie that I ingest is time consuming and requires access to the internet (I use MyFitnessPal). I don’t want to spend minutes everyday logging every morsel, not when I could be watching Say Yes to the Dress (my guilt pleasure) or splashing in the paddling pool with the toddler.

20150716_124414 – Amazing cherries from Keehlam Farm Shop yesterday!

So instead I’ve been mindfully eating whole foods, choosing larger portions but without too many starchy carbs and processed foods. I am keeping a food journal, but I’m not recording calorie intake. I think that for me personally, this will be more manageable in the long term, and as I’m wanting this to become a lifelong habit rather than a short term weight loss fix, that’s my main goal.

I’ve also upped my exercise, including my daily squat challenge. Today I managed 100 variations of squats and arse work! They included squats with a kettlebell with an overhead press, plié squats with the kettlebell, closed legs squats with the kettlebell, saddlebag raisers (I don’t know any other way to describe them, picture taken from Pop Fitness below) and squats with a back leg raise, alternating between legs.

saddlebag raisers

And even though it’s too early to see any physical results from my increase in exercise over the past couple of weeks, I felt confident enough to wear shorts for my run last night (not tiny shorts as I don’t like any inner-thigh chafing, but shorts nonetheless!

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Richard Simmons said something very poignant about shorts…

I don’t know about you, but every time some joker points me out as I walk through an airport wearing extra-small Dolfin shorts, a tank top and leg warmers, I get a little upset.

I feel your pain Richard!

It’s been a good week! What has everyone else felt good about this week, and what are you working on for next week?
xoxo

Exercise gives you endorphins, endorphins make you happy…

So I guess I won’t be killing anyone today:-)

Oh lord I just had a great run on the treadmill! I ran 4km in 22:22 and paced at 11.5kph for the last 4 mins or so! Having not run in a long while, that felt great! I won’t say it was easy, but I wasn’t mega-struggling for air or feeling the need to walk.

Here’s a pic of me pre-gym and also a close up on my shoes (Asics Gel-Nimbus 16) which are really comfy and supportive.

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I’ve also been sticking to my squat challenge, doing 50 squats yesterday and 70 (that’s right, 70!) squats this morning. I mix up the style and sometimes use a 4kg kettlebell to add weight.

Don’t you just love it when exercise feels so good? It makes me wonder why I didn’t really do much for the past 2 months!
xoxo