Hi everyone!
Some of you may or may not know that I have a small PT studio based from home.
Getting everything all set up and running seems to take up quite a bit of my time and that's one of the reasons I don't post at Fit Mum too much these days!
Another reason is that I have a website! It's only new and we are still tweaking it to make it everything that I want it to be! This is where Fit Mum has moved to! I still try to post here a couple of times a week and I also have details of my client training days and my group sessions.
Here is a link to my new website. You won't need to change any subscriptions .. I hope you don't because I do love to see you around! You can also visit me on Facebook .. I keep that up to date with all the exciting news and tips that come my way!
If you have any questions at all or if you would like to let me know what you want to see more of, please send me a message via Facebook or my email at
vicki@ascenthealthandfitness.com.au or ascentfitness@live.com.au
Vicki x
Workout for the week ... 20 minutes is all it takes!
If you are like me you are always looking for something a different workout to change things around.
So, I thought I would share the workout I did today ... and Isubjected had my circuit class do this week! It's a quickie .. only 20 minutes!
No equipment required, except for something to mark out some points as in the pic below ... you don't need markers, use shoes, hats, anything that will stay put.
To set up, you need to place out 3 markers about 5 metres apart, the first one being 5 metres from your start point. That's it, you are set up .. now to move!
Each round consists of the following ...
One suicide run ( my version ) ... run to the first marker and touch the ground, run back to the start, touch the ground ... run to the second marker and touch the ground, run back to the start ... run to the third marker, touch the ground and sprint back to your start point.
Squats 20 reps
Crunches 15 reps .. choose your level from basic crunch to a more challenging crunch*
Burpees 5 - 10 ... beginners 5, intermediate 8, advanced 10
Finish with another suicide run ...
Set your timer for 20 minutes and complete as many rounds as possible (AMRAP) in the 20 minute time period. Make sure you take a quick break to catch your breath between each round and have a sip of water.
If you are not sweaty at the end of this one, then you need to come and train with me! I was melting!!
Let me know how you go!
* I did a crunch with a twist to each side holding a 5kg plate to up the intensity ...
So, I thought I would share the workout I did today ... and I
No equipment required, except for something to mark out some points as in the pic below ... you don't need markers, use shoes, hats, anything that will stay put.
To set up, you need to place out 3 markers about 5 metres apart, the first one being 5 metres from your start point. That's it, you are set up .. now to move!
Each round consists of the following ...
One suicide run ( my version ) ... run to the first marker and touch the ground, run back to the start, touch the ground ... run to the second marker and touch the ground, run back to the start ... run to the third marker, touch the ground and sprint back to your start point.
Squats 20 reps
Crunches 15 reps .. choose your level from basic crunch to a more challenging crunch*
Burpees 5 - 10 ... beginners 5, intermediate 8, advanced 10
Finish with another suicide run ...
Set your timer for 20 minutes and complete as many rounds as possible (AMRAP) in the 20 minute time period. Make sure you take a quick break to catch your breath between each round and have a sip of water.
If you are not sweaty at the end of this one, then you need to come and train with me! I was melting!!
Let me know how you go!
* I did a crunch with a twist to each side holding a 5kg plate to up the intensity ...
Vicki x
Monday Motivation ...
I know! Can you believe it! I've started back the Monday Motivation posts!
Have a great week! Make the most of all your opportunities!
Have a great week! Make the most of all your opportunities!
Fit Mum Food .. Apricot Vanilla Delights
Who doesn't need another quick, nutritious treat that you can whip up in no time, grab on the go .. and the kids love them!
Better yet, why not let the kids make them over the holidays! They really are super easy!
This week I taste tested these little delights on my clients ...
Apricot Vanilla Delights
What you need ...
1 cup almond meal
1/2 cup diced apricots
1/4 macadamia butter*
1/4 agave / maple syrup
1 splash vanilla
2 scoops vanilla protein powder
What you do ...
Process all ingredients in a food processor until they have come together.
* I used this as it's not as strong a taste as peanut butter and it gives a more caramelly (is this a word?) taste. You could try almond butter also.
Roll mixture into bite size balls and coat in desiccated coconut.
Store in fridge until you need them.
I wrap mine up all pretty and give them to my clients to say thank you for being you!
Try them and let me know what you think!
Better yet, why not let the kids make them over the holidays! They really are super easy!
This week I taste tested these little delights on my clients ...
Apricot Vanilla Delights
What you need ...
1 cup almond meal
1/2 cup diced apricots
1/4 macadamia butter*
1/4 agave / maple syrup
1 splash vanilla
2 scoops vanilla protein powder
What you do ...
Process all ingredients in a food processor until they have come together.
* I used this as it's not as strong a taste as peanut butter and it gives a more caramelly (is this a word?) taste. You could try almond butter also.
Roll mixture into bite size balls and coat in desiccated coconut.
Store in fridge until you need them.
I wrap mine up all pretty and give them to my clients to say thank you for being you!
Try them and let me know what you think!
Vicki x
Fit Mum Food Tip .. Chia Seeds
You've heard of them right? Chia Seeds ... You've probably even used them on your cereal. These teeny, weeny little seeds are quite the sensation and apparently your diet just isn't healthy enough unless you include these seeds in it!
So what is so fabulous about Chia Seeds ... and why should you include them in your daily healthy eating plan?
There are many benefits from eating Chia Seeds and I'm sure that more benefits will be discovered. Here's a couple of reasons you may benefit from including them in your diet ...
Source of Fibre .. 28g of chia seeds have 11g of dietary fibre. Who doesn't need more fibre?
Source of Omega 3s .. still not as much as having a piece of salmon but it's still a source if you don't like oily type fish.
Source of Calcium .. For those of you who have an aversion to dairy it goes towards your daily intake to help prevent osteoporosis.
Source of Protein .. You need to increase your protein intake? A good option especially if you are vegetarian.
Help to stabilise blood sugar .. May be beneficial to those with diabetes.
Great for hair, skin & nails .. Who doesn't need all the help they can get? OK, well maybe that's just me ...
These are just a few of the benefits of adding Chia Seeds to your diet.
In the interest of balance, here's a few little disappointing factors about Chia Seeds ...
* They can be expensive .. don't feel that you are missing out and need to rush straight down to Woollies and pick yourself up a packet of Chia Seeds.
* One tablespoon has about 70 calories. I know, I know, we don't count calories do we? This one sure packs a punch especially if you are partial to using some extra calories as a little treat after dinner .. what, that's just me again?
* The little suckers can get stuck in your teeth for hours!!
* For goodness sake, don't spill them anywhere .. you will be cleaning them up for years!
Where do I use Chia Seeds?
There are dozens of uses for Chia Seeds. All you need to do is consult with Mrs Google ( yes, I believe she is female and she knows everything, right? ) and she will bounce thousands of recipes back at you! Use them in cereal, smoothies, slices, muffins, cakes, desserts, breads ...
Personally, I have used them in smoothies for the kids, I use them in my muesli or sprinkled on top of my oats. I have a few recipes for protein / energy slices / balls that have chia seeds added.
Apparently you can also use them as an egg replacement in recipes! Let me know if you've tried this, I'd be interested to hear what that is like!
Don't want to try them, then don't worry, you can still have a healthy, balanced diet and get all the nutrients you need without adding Chia Seeds to your diet if you don't want to!
So what is so fabulous about Chia Seeds ... and why should you include them in your daily healthy eating plan?
There are many benefits from eating Chia Seeds and I'm sure that more benefits will be discovered. Here's a couple of reasons you may benefit from including them in your diet ...
Source of Fibre .. 28g of chia seeds have 11g of dietary fibre. Who doesn't need more fibre?
Source of Omega 3s .. still not as much as having a piece of salmon but it's still a source if you don't like oily type fish.
Source of Calcium .. For those of you who have an aversion to dairy it goes towards your daily intake to help prevent osteoporosis.
Source of Protein .. You need to increase your protein intake? A good option especially if you are vegetarian.
Help to stabilise blood sugar .. May be beneficial to those with diabetes.
Great for hair, skin & nails .. Who doesn't need all the help they can get? OK, well maybe that's just me ...
These are just a few of the benefits of adding Chia Seeds to your diet.
In the interest of balance, here's a few little disappointing factors about Chia Seeds ...
* They can be expensive .. don't feel that you are missing out and need to rush straight down to Woollies and pick yourself up a packet of Chia Seeds.
* One tablespoon has about 70 calories. I know, I know, we don't count calories do we? This one sure packs a punch especially if you are partial to using some extra calories as a little treat after dinner .. what, that's just me again?
* The little suckers can get stuck in your teeth for hours!!
* For goodness sake, don't spill them anywhere .. you will be cleaning them up for years!
Where do I use Chia Seeds?
There are dozens of uses for Chia Seeds. All you need to do is consult with Mrs Google ( yes, I believe she is female and she knows everything, right? ) and she will bounce thousands of recipes back at you! Use them in cereal, smoothies, slices, muffins, cakes, desserts, breads ...
Personally, I have used them in smoothies for the kids, I use them in my muesli or sprinkled on top of my oats. I have a few recipes for protein / energy slices / balls that have chia seeds added.
Apparently you can also use them as an egg replacement in recipes! Let me know if you've tried this, I'd be interested to hear what that is like!
Don't want to try them, then don't worry, you can still have a healthy, balanced diet and get all the nutrients you need without adding Chia Seeds to your diet if you don't want to!
Vicki x
Fit Mum's Homemade Muesli ...
Finally the warmer weather seems to be going to hang around! Hands up if you are as excited as I am!
Possibly the one thing I am most excited about is the warm mornings ... enough of frozen fingers while I am trying to get my oats ready to warm my belly. On the downside ... it could be getting a little warm for cooked oats.
So, here steps in my other favourite breakfast recipe .. Homemade Muesli! Yes, I make it myself. Mostly because I can't find a muesli that I like enough to keep around.
I have my age old recipe here ... but I've changed around a few ingredients, mostly because it's what I have in the pantry at the moment!
Here's the latest version ...
Fit Mum's Homemade Muesli
3 cups rolled oats
2 tablespoons coconut flakes
2 tablespoons dried cranberries
2 tablespoons almonds, crushed a bit
2 tablespoons walnuts, crushed a bit
2 tablespoons chia seeds
2 tablespoons pepitas
Combine it all really well and store in an air tight container.
Serve it up how you love your muesli ... low fat milk, a spoonful of yoghurt, berries ... it's all up to you.
I've even given this one a go as an overnight oats option when short on time in the mornings. Provided you don't mind everything all mooshed together then eat it and run!
Why not try it over the weekend?
Vicki x
Possibly the one thing I am most excited about is the warm mornings ... enough of frozen fingers while I am trying to get my oats ready to warm my belly. On the downside ... it could be getting a little warm for cooked oats.
So, here steps in my other favourite breakfast recipe .. Homemade Muesli! Yes, I make it myself. Mostly because I can't find a muesli that I like enough to keep around.
I have my age old recipe here ... but I've changed around a few ingredients, mostly because it's what I have in the pantry at the moment!
Here's the latest version ...
Fit Mum's Homemade Muesli
3 cups rolled oats
2 tablespoons coconut flakes
2 tablespoons dried cranberries
2 tablespoons almonds, crushed a bit
2 tablespoons walnuts, crushed a bit
2 tablespoons chia seeds
2 tablespoons pepitas
Combine it all really well and store in an air tight container.
Serve it up how you love your muesli ... low fat milk, a spoonful of yoghurt, berries ... it's all up to you.
I've even given this one a go as an overnight oats option when short on time in the mornings. Provided you don't mind everything all mooshed together then eat it and run!
Why not try it over the weekend?
Vicki x
Recipe .. Fit Mum's Chocolate Fudgey Pieces ...
I know you are looking for yet chocolate slice recipe, right?
This recipe is the one that I made for my clients this month as a little treat! They loved it! Yes, they are taste testers! The family taste testers rate this one pretty highly also! It's a bit of a combination of various recipes that I have tried and I add in what I want and get rid of whatever I don't want.
It is perfect to keep in the fridge for when you need a quick sweet fix. I usually save mine for dessert when the kids have gone to bed and I can finally have 5 minutes peace!
Fit Mum's Chocolate Fudgey Pieces
What you need ...
250g medjool dates, pitted
1/2 cup water
1 cup walnuts
1 cup oats
1/2 cup coconut
2 tbs chia seeds
2 tbs cacao powder
1/4 cup coconut oil, melted
What you do ...
Place dates and water in small saucepan over heat and cook until dates have absorbed all the water. While this is cooking place whole walnuts in food processor and blitz them up a bit ... it is up to you how finely you want the walnut pieces. I like to have it so that you can see the pieces and the slice is a bit crunchy.
Add all ingredients to food processor and process until all blended together.
Press mixture into small baking pan, depending on how thick you would like your pieces to be. Place in fridge for a few hours until cooled.
I then take mine out, slice up into smallish pieces and sprinkle with cacao powder.
They will store in the fridge for several days, if they last that long of course!
Enjoy!
This recipe is the one that I made for my clients this month as a little treat! They loved it! Yes, they are taste testers! The family taste testers rate this one pretty highly also! It's a bit of a combination of various recipes that I have tried and I add in what I want and get rid of whatever I don't want.
It is perfect to keep in the fridge for when you need a quick sweet fix. I usually save mine for dessert when the kids have gone to bed and I can finally have 5 minutes peace!
Fit Mum's Chocolate Fudgey Pieces
What you need ...
250g medjool dates, pitted
1/2 cup water
1 cup walnuts
1 cup oats
1/2 cup coconut
2 tbs chia seeds
2 tbs cacao powder
1/4 cup coconut oil, melted
What you do ...
Place dates and water in small saucepan over heat and cook until dates have absorbed all the water. While this is cooking place whole walnuts in food processor and blitz them up a bit ... it is up to you how finely you want the walnut pieces. I like to have it so that you can see the pieces and the slice is a bit crunchy.
Add all ingredients to food processor and process until all blended together.
Press mixture into small baking pan, depending on how thick you would like your pieces to be. Place in fridge for a few hours until cooled.
I then take mine out, slice up into smallish pieces and sprinkle with cacao powder.
They will store in the fridge for several days, if they last that long of course!
Enjoy!
My Top 11 Healthy Lifestyle Commandments ...
Do you sometimes get stuck in a rut?
When in doubt, follow the10 11 commandments of a healthy lifestyle ...
This is your lifestyle .. not just an 8 week or 12 week challenge .. you are here for the long haul so don't over complicate it
Be consistent .. Never go more than 3 days without some form of activity. Unless of course your are injured or so unwell you have been advised to take time off!
Plan and organise your week .. plan your menu in advance and make sure you have your healthy snacks on hand. Schedule in your exercise and get it done!
Challenge yourself .. try something new, push that little bit harder, faster, further .. set a new goal!
Get yourself a support network .. find yourself like minded friends who will motivate, encourage and applaud you and your achievements.
Eat whole fresh, unprocessed foods as much as possible .. avoid processed foods, junk foods, fast foods .. they will only slow you down and make you feel terrible
Don't cut out food groups .. eat a variety of fresh, whole foods. They all have amazing benefits for keeping your body and immune system healthy.
Don't deprive yourself .. allow yourself a treat .. not a treat day, not a weekend .. a little treat that you really enjoy!
Always eat breakfast .. it will kick start your body for the day and gives you energy to keep moving with everything you have to do!
Don't skip meals .. it leads to overeating later in the day
Allow yourself to be successful! No negative thoughts allowed!
Go forth and conquer your health and fitness lifestyle goals!
When in doubt, follow the
This is your lifestyle .. not just an 8 week or 12 week challenge .. you are here for the long haul so don't over complicate it
Be consistent .. Never go more than 3 days without some form of activity. Unless of course your are injured or so unwell you have been advised to take time off!
Plan and organise your week .. plan your menu in advance and make sure you have your healthy snacks on hand. Schedule in your exercise and get it done!
Challenge yourself .. try something new, push that little bit harder, faster, further .. set a new goal!
Get yourself a support network .. find yourself like minded friends who will motivate, encourage and applaud you and your achievements.
Eat whole fresh, unprocessed foods as much as possible .. avoid processed foods, junk foods, fast foods .. they will only slow you down and make you feel terrible
Don't cut out food groups .. eat a variety of fresh, whole foods. They all have amazing benefits for keeping your body and immune system healthy.
Don't deprive yourself .. allow yourself a treat .. not a treat day, not a weekend .. a little treat that you really enjoy!
Always eat breakfast .. it will kick start your body for the day and gives you energy to keep moving with everything you have to do!
Don't skip meals .. it leads to overeating later in the day
Allow yourself to be successful! No negative thoughts allowed!
Go forth and conquer your health and fitness lifestyle goals!
Recipe ... Chunky Italian Chicken Soup ...
Although you wouldn't know from today, there is still 25 days of winter left here.
Yes, I am counting.
Even though the days are just glorious, the mornings and evenings are still rather chilly. And what warms your tummy more than a yummy soup?
This Chunky Italian Chicken Soup is a bit of a throw together of another recipe and I've added or eliminated ingredients as I have them in the pantry but in general I have everything I need so it's easy to whip it up in a hurry.
What you need ...
800g - 1kg chicken thighs or breast, chopped .. if you want a lower fat version use the breast meat
3 - 4 tomatoes,chopped
1 onion, chopped
2 stalks celery, chopped
1 carrot, chopped
1 zucchini, chopped
3 cloves garlic, crushed
pepper
2l ( 8 cups ) salt reduced chicken stock
Jolly good slurp of white wine**
1/2 cup risoni
1/2 cup chopped fresh parsley and basil
1-2 tablespoons fresh chopped oregano
Juice of 1/2 lemon
**yes, that is my exact measurement ...
What you do ...
Sauté onions, garlic and veggies for a few minutes until onion is soft.
Add chicken, tomatoes, stock, wine and pepper and bring to the boil. Reduce heat to a simmer, cover and cook until chicken is cooked through.
Add risoni and cook until risoni is tender.
Finally, add the fresh herbs and lemon juice. Season if you feel it needs it and serve with some crusty bread!
If you are lucky, there will be enough for left overs for lunch the next day!
Yes, I am counting.
Even though the days are just glorious, the mornings and evenings are still rather chilly. And what warms your tummy more than a yummy soup?
This Chunky Italian Chicken Soup is a bit of a throw together of another recipe and I've added or eliminated ingredients as I have them in the pantry but in general I have everything I need so it's easy to whip it up in a hurry.
What you need ...
800g - 1kg chicken thighs or breast, chopped .. if you want a lower fat version use the breast meat
3 - 4 tomatoes,chopped
1 onion, chopped
2 stalks celery, chopped
1 carrot, chopped
1 zucchini, chopped
3 cloves garlic, crushed
2l ( 8 cups ) salt reduced chicken stock
Jolly good slurp of white wine**
1/2 cup risoni
1/2 cup chopped fresh parsley and basil
1-2 tablespoons fresh chopped oregano
Juice of 1/2 lemon
**yes, that is my exact measurement ...
What you do ...
Sauté onions, garlic and veggies for a few minutes until onion is soft.
Add chicken, tomatoes, stock, wine and pepper and bring to the boil. Reduce heat to a simmer, cover and cook until chicken is cooked through.
Add risoni and cook until risoni is tender.
Finally, add the fresh herbs and lemon juice. Season if you feel it needs it and serve with some crusty bread!
If you are lucky, there will be enough for left overs for lunch the next day!
Are you passionate about your health & fitness?
Have you checked out how many awesome health & fitness bloggers there are in Australia?!
I, personally, love to read about other people's adventures .. it keeps me motivated!
I have been thinking for a little while ( ok, like a year or so .. ) that it would be great if we could create a community where all Australia's health & fitness bloggers can come together and share their hints and tips on blogging .. and of course, health & fitness!
There are similar sorts of communities in the US, but I am thinking that we could have one just for Australian members.
It doesn't matter whether you run, jump, lift weights, do yoga or zumba as long as you are passionate about living a fun, active, healthy lifestyle we can all get together and encourage each other!
So I am putting it out there to Aussie bloggers and health & fitness enthusiasts to see if would be interested in joining this sort of community in Australia?
If you are keen, please let me know. Either comment here, send me an email or visit Fit Mum on face book .. or on Instagram .. you know I'll be around somewhere!
I, personally, love to read about other people's adventures .. it keeps me motivated!
I have been thinking for a little while ( ok, like a year or so .. ) that it would be great if we could create a community where all Australia's health & fitness bloggers can come together and share their hints and tips on blogging .. and of course, health & fitness!
There are similar sorts of communities in the US, but I am thinking that we could have one just for Australian members.
It doesn't matter whether you run, jump, lift weights, do yoga or zumba as long as you are passionate about living a fun, active, healthy lifestyle we can all get together and encourage each other!
So I am putting it out there to Aussie bloggers and health & fitness enthusiasts to see if would be interested in joining this sort of community in Australia?
If you are keen, please let me know. Either comment here, send me an email or visit Fit Mum on face book .. or on Instagram .. you know I'll be around somewhere!
Monday Motivation ...
You know that feeling when you just don't feel like going for your run, or doing your workout .. or even choosing a piece of fruit over that chocolate bar that is screaming for you to eat it? Discipline ...
Yep, I feel like that sometimes too! We all do! OK, well maybe some people don't but I think they might be freaks of nature .. meant in the nicest possible way of course! Discipline ...
Give it a go .. flex that discipline muscle! You know you have it! I bet you would be surprised at how it makes you feel!
Are you on Instagram? So am I!
Come and visit me @fitmum on Instagram or Face Book and let me know how you are staying healthy and active this week!
Have a great week everyone!
Vicki x
Monday Motivation ...
Phew! We made it through another week and weekend!
What did you get up to on the weekend? Did it involve some outdoor activity? Here in Brisbane, Saturday was a gorgeous day but my only outdoor activity consisted of watching Miss 11's netball. They played a great game by the way!
Sunday was my day for some fresh air ... long run day. As you may know I've had to cut back on my training with a little overuse injury that has been plaguing me.
On Friday I was given the all clear by the physio to start increasing my mileage again .. SLOWLY .. of course! I was actually super keen to get out and run as I had been feeling pretty good. Mr Fit Mum wasn't going to do his usual 25km this weekend so I advised him that he should still run a nice, easy 10km with the family .. OK so I wanted company!
The whole family headed off on our run ... kids on bikes, mum & dad tailing them as best we could! Baxter, the border collie, was beside himself to have everyone there!
I managed the first 5km, stopping and starting with Mr 7 on his bike, in just under 30 minutes! Yes, I was so happy! No niggly hamstrings! The return trip was a little slower but not by much, so this Fit Mum is pretty happy today .. especially that I have pulled up well with no aches, pain or much stiffness! Now to take the rest of my runs this week a little easy ...
Check me out with one of my support crew ... she didn't realise she had serious helmet hair! And aren't I all matchy matchy .. even my shoes are hot pink! And I don't wear pink!
My other challenge for the week will be to keep on track with Fit Mum's Healthy Eating Challenge this month. I've prepared my menu for the week, did the fruit, veg and butcher run and ordered the groceries online. They should be here any time now so the pantry will be stocked with everything I need to get healthy meals on the table without having to think!
Here's a little reminder ...
sometimes it will feel pretty tough to plan and get organised to get those healthy meals and snacks ready to go. By sticking with a routine of planning your meals for the week and making sure you have everything you need, you will be in the habit in no time!
I would love to hear what you have got planned to stay healthy & active this week! Drop by Fit Mum's facebook page and let me know or leave a comment here.
What did you get up to on the weekend? Did it involve some outdoor activity? Here in Brisbane, Saturday was a gorgeous day but my only outdoor activity consisted of watching Miss 11's netball. They played a great game by the way!
Sunday was my day for some fresh air ... long run day. As you may know I've had to cut back on my training with a little overuse injury that has been plaguing me.
On Friday I was given the all clear by the physio to start increasing my mileage again .. SLOWLY .. of course! I was actually super keen to get out and run as I had been feeling pretty good. Mr Fit Mum wasn't going to do his usual 25km this weekend so I advised him that he should still run a nice, easy 10km with the family .. OK so I wanted company!
The whole family headed off on our run ... kids on bikes, mum & dad tailing them as best we could! Baxter, the border collie, was beside himself to have everyone there!
I managed the first 5km, stopping and starting with Mr 7 on his bike, in just under 30 minutes! Yes, I was so happy! No niggly hamstrings! The return trip was a little slower but not by much, so this Fit Mum is pretty happy today .. especially that I have pulled up well with no aches, pain or much stiffness! Now to take the rest of my runs this week a little easy ...
Check me out with one of my support crew ... she didn't realise she had serious helmet hair! And aren't I all matchy matchy .. even my shoes are hot pink! And I don't wear pink!
My other challenge for the week will be to keep on track with Fit Mum's Healthy Eating Challenge this month. I've prepared my menu for the week, did the fruit, veg and butcher run and ordered the groceries online. They should be here any time now so the pantry will be stocked with everything I need to get healthy meals on the table without having to think!
Here's a little reminder ...
I would love to hear what you have got planned to stay healthy & active this week! Drop by Fit Mum's facebook page and let me know or leave a comment here.
Friday Facts ... The most important information for your week!
Have you had a fabulous week? It's been a busy week here again ... but who isn't!
I'm still on a go slow on the training front with only a few slow runs so that I don't over strain anything and I can get back on track and hopefully finish this half marathon in August!
I managed a "long" run on Sunday .. only 8.5km but other than a little stiffness because I haven't done much running, I pulled up OK.
I did a very short run on Tuesday and spent about 20 minutes doing lots of stretching and movement to keep my range of motion where it should be.
Yesterday's 5km didn't feel too bad either, with only a little niggle so fingers crossed the physio today tells me I've been a good girl. And that any niggles I am feeling will miraculously disappear and I can resume normal training ... yeah, I know, I'll wake up now!
Off the training front as that's rather unexciting at present and on to the Healthy Eating episode! I started my Healthy Eating Workshop this week and I plan on staying on track myself along with all my clients. It's only been a few days but I am in the groove and am really not looking for anything I shouldn't be looking for! Let's see how the weekend goes!
Now just for the fun of it, I found some interesting facts that I just know you will be able to use as you are going about your day ... either that or you will be able to sleep much better tonight for knowing this information ...
They have square watermelons in Japan ... they grown them like that to fit in their fridges and stack easier ...
There are over 1000 types of apples ... so plenty to choose from for a pick me up snack or they might even boost your exercise endurance!
Lemons have more sugar than strawberries .. so next time the kids ask for a sugary lolly offer them a lemon ...
If you stop getting thirsty, you need to drink more water. When the human body is dehydrated, it's thirst mechanism shuts down ... off you go now, grab a glass of water .. I did!
If you are right handed you tend to chew on the right side of your mouth .. if you are left handed, the left side ...
The world's most expensive coffee is made of civet poop ... a cat size mammal excretes the partially digested berries it has eaten and this is then harvested. Hmmm must check where my morning coffee comes from ...
You lose your taste buds as you age ...
It takes the body around 12 hours to completely digest eaten food ...
You burn more calories sleeping than you do watching TV ... excuse me while I head off for a nap now!
It is impossible to lick your elbow ... go on, no one's looking, give it a go!
I know, thank me later for all this terribly important information!
I'm still on a go slow on the training front with only a few slow runs so that I don't over strain anything and I can get back on track and hopefully finish this half marathon in August!
I managed a "long" run on Sunday .. only 8.5km but other than a little stiffness because I haven't done much running, I pulled up OK.
I did a very short run on Tuesday and spent about 20 minutes doing lots of stretching and movement to keep my range of motion where it should be.
Yesterday's 5km didn't feel too bad either, with only a little niggle so fingers crossed the physio today tells me I've been a good girl. And that any niggles I am feeling will miraculously disappear and I can resume normal training ... yeah, I know, I'll wake up now!
Off the training front as that's rather unexciting at present and on to the Healthy Eating episode! I started my Healthy Eating Workshop this week and I plan on staying on track myself along with all my clients. It's only been a few days but I am in the groove and am really not looking for anything I shouldn't be looking for! Let's see how the weekend goes!
Now just for the fun of it, I found some interesting facts that I just know you will be able to use as you are going about your day ... either that or you will be able to sleep much better tonight for knowing this information ...
They have square watermelons in Japan ... they grown them like that to fit in their fridges and stack easier ...
There are over 1000 types of apples ... so plenty to choose from for a pick me up snack or they might even boost your exercise endurance!
Lemons have more sugar than strawberries .. so next time the kids ask for a sugary lolly offer them a lemon ...
If you stop getting thirsty, you need to drink more water. When the human body is dehydrated, it's thirst mechanism shuts down ... off you go now, grab a glass of water .. I did!
If you are right handed you tend to chew on the right side of your mouth .. if you are left handed, the left side ...
The world's most expensive coffee is made of civet poop ... a cat size mammal excretes the partially digested berries it has eaten and this is then harvested. Hmmm must check where my morning coffee comes from ...
You lose your taste buds as you age ...
It takes the body around 12 hours to completely digest eaten food ...
You burn more calories sleeping than you do watching TV ... excuse me while I head off for a nap now!
It is impossible to lick your elbow ... go on, no one's looking, give it a go!
I know, thank me later for all this terribly important information!
Have a great weekend everyone! Head over to Fit Mum on Facebook and Instagram and share with me what you are up to!
Healthy Eating July Challenge ...
Do you eat a few too many comfort foods in winter? I have been known to be guilty of having an extra piece of bread or an extra chocolaty hot chocolate for a "treat" after dinner ... Not much I know but it all adds up over the few months of winter. When spring comes and we want to wear less clothes we wonder where our extra "comfort layer" came from!
What can you do? I'm glad you asked!
Starting today I will be focusing on healthy eating and I know you would love to join me! This coincides with the Healthy Eating Workshop that I am doing with my clients for the next 4 weeks ... Check out the details here if you would like to come along and hang out with us!
If you can't I would still love for you to join us "virtually" and set yourself some healthy eating goals for the next 4 weeks. They don't have to be ground breaking and I don't expect you to reach any weight loss goals ... All I'm asking is that you adopt a few healthy habits that you can maintain as part of your new healthy eating lifestyle!
How do you get started? Check out my personal guidelines for some ideas on a healthy eating routine ... Remember, you don't need to make all the changes at once. Start off with one or two and add gradually and this will help you stick to your new routine. I've also listed below as checklist that you can follow each day to make sure you are sticking to some basics ...
What can you do? I'm glad you asked!
Starting today I will be focusing on healthy eating and I know you would love to join me! This coincides with the Healthy Eating Workshop that I am doing with my clients for the next 4 weeks ... Check out the details here if you would like to come along and hang out with us!
If you can't I would still love for you to join us "virtually" and set yourself some healthy eating goals for the next 4 weeks. They don't have to be ground breaking and I don't expect you to reach any weight loss goals ... All I'm asking is that you adopt a few healthy habits that you can maintain as part of your new healthy eating lifestyle!
How do you get started? Check out my personal guidelines for some ideas on a healthy eating routine ... Remember, you don't need to make all the changes at once. Start off with one or two and add gradually and this will help you stick to your new routine. I've also listed below as checklist that you can follow each day to make sure you are sticking to some basics ...
Check in with Fit Mum on Facebook or Instagram and let me know how you are going!
Please share your tips to staying on track as we can all use a little extra motivation sometimes!
What I'm Eating Wednesday ... Quinoa Pizza Bites
Can you believe that it is almost the end of the school holidays! I know we only have 2 weeks but they seem to have flown by so quickly!
On school holidays in our house I usually let the kids pick what they would like to bake each week. They usually choose chocolate chip biscuits which of course I will make and taste test several times before they are even in the oven! Once they are baked I find the temptation not quite so high ... cookie dough is a weakness, that's why I try not to bake treats too often.
Last week I made the chocolate chip cookies for the kids and being school holidays I had a bit of extra time on my hands I thought I would test a recipe that I had been eyeing off on Pinterest for ages! It is a healthy option for snacks and seeing as I have the kids home and they are eternally hungry I gave it a go ... success! Mr Fit Mum was quite fond of them too and with his appetite increased with his current marathon training they didn't last too long at all!
Quinoa Pizza Bites
What you need ...
2 cups cooked quinoa
2 large eggs
1 finely chopped onion
1 cup shredded mozzarella ** I probably wouldn't add quite as much next time
2 tsp garlic
1/2 cup fresh basil, chopped
1 cup pepperoni slices, chopped
Seasoning
1 tsp paprika
1 tsp oregano
What you do ...
Preheat oven to 180 degrees.
Combine all ingredients in a mixing bowl.
Divide mixture into greased mini muffin tin, pressing down gently and filling each to the top.
Bake for 15 - 20 minutes until browned.
Best served warm!
The original recipe suggests serving them with pizza sauce, however I didn't serve them like this and everyone loved them anyway! The original recipe can be found here .
The only thing I would probably do differently to serve them as a snack for my kids is to make them into the muffins tins a bit bigger than the mini muffin tins. This means I would not have to have a dozen of them if I'm out and about, I could just grab a couple.
They taste seriously yum and are great for a quick, healthy, nutritious snack.
Enjoy!
Fit Mum x
On school holidays in our house I usually let the kids pick what they would like to bake each week. They usually choose chocolate chip biscuits which of course I will make and taste test several times before they are even in the oven! Once they are baked I find the temptation not quite so high ... cookie dough is a weakness, that's why I try not to bake treats too often.
Last week I made the chocolate chip cookies for the kids and being school holidays I had a bit of extra time on my hands I thought I would test a recipe that I had been eyeing off on Pinterest for ages! It is a healthy option for snacks and seeing as I have the kids home and they are eternally hungry I gave it a go ... success! Mr Fit Mum was quite fond of them too and with his appetite increased with his current marathon training they didn't last too long at all!
Quinoa Pizza Bites
What you need ...
2 cups cooked quinoa
2 large eggs
1 finely chopped onion
1 cup shredded mozzarella ** I probably wouldn't add quite as much next time
2 tsp garlic
1/2 cup fresh basil, chopped
1 cup pepperoni slices, chopped
Seasoning
1 tsp paprika
1 tsp oregano
What you do ...
Preheat oven to 180 degrees.
Combine all ingredients in a mixing bowl.
Divide mixture into greased mini muffin tin, pressing down gently and filling each to the top.
Bake for 15 - 20 minutes until browned.
Best served warm!
The original recipe suggests serving them with pizza sauce, however I didn't serve them like this and everyone loved them anyway! The original recipe can be found here .
The only thing I would probably do differently to serve them as a snack for my kids is to make them into the muffins tins a bit bigger than the mini muffin tins. This means I would not have to have a dozen of them if I'm out and about, I could just grab a couple.
They taste seriously yum and are great for a quick, healthy, nutritious snack.
Enjoy!
Fit Mum x
Fit Mum x
Monday Motivation ...
Keeping your body healthy is not the only thing you need to do to maintain your healthy, balanced lifestyle ...
Remember to keep your mind healthy too ...
Have a wonderful week!
Remember to keep your mind healthy too ...
Have a wonderful week!
Fit
Mum
School Holiday workout ...
There's only so many times that you can use the excuse that you can't fit your workout in because it's school holidays ...
You just have to make the time and sometimes think outside of the box ... or maybe just outside, at the playground, or at the park. Get the kids out of the house, into the sunshine and let them run off what seems like an endless supply of energy!
And just so that you can't use the excuse you don't know what exercises to do ... here's one I prepared earlier! You can do this workout outside at the park with the kids, at the playground or if all else fails and the weather is yuck like it is here today ... at home!
Let's call it the School Holiday Boredom Buster ...
Warm up ... if you are outside at the park or playground go for a light jog or brisk walk around the play area where the kids are. Do this for about 5 minutes as you want to be nice and warm, especially in this chilly weather. If you are at home some jogging on the spot or skipping will warm you up nicely!
Each set consists of 4 exercises. Complete each exercise for 20 reps, resting for 10 seconds between each exercise.
Set 1
Squat ... watch your alignment.
Push ups ... choose your level, knees or toes.
Star Jumps
Plank hold ... choose your level again, knees or toes and hold for at least 30 seconds
Rest for 1 minute
Set 2
Walking lunge ... be sure that your front knee does not travel past your lead toe
Tricep Dips ... on a bench or chair if at home
Skater Jump ... just step it wide rather than jump if you need
Mountain Climbers
Rest for 1 minute
Head off around the playground again for a light 2 minute jog or brisk walk.
Repeat Sets 1 and 2 again. If you are feeling like a third round, go for it!
Make sure you warm down and have a stretch.
Be aware that the kids may want to join you in this workout! What better way totire them out keep them active!
You just have to make the time and sometimes think outside of the box ... or maybe just outside, at the playground, or at the park. Get the kids out of the house, into the sunshine and let them run off what seems like an endless supply of energy!
And just so that you can't use the excuse you don't know what exercises to do ... here's one I prepared earlier! You can do this workout outside at the park with the kids, at the playground or if all else fails and the weather is yuck like it is here today ... at home!
Let's call it the School Holiday Boredom Buster ...
Warm up ... if you are outside at the park or playground go for a light jog or brisk walk around the play area where the kids are. Do this for about 5 minutes as you want to be nice and warm, especially in this chilly weather. If you are at home some jogging on the spot or skipping will warm you up nicely!
Each set consists of 4 exercises. Complete each exercise for 20 reps, resting for 10 seconds between each exercise.
Set 1
Squat ... watch your alignment.
Push ups ... choose your level, knees or toes.
Star Jumps
Plank hold ... choose your level again, knees or toes and hold for at least 30 seconds
Rest for 1 minute
Set 2
Walking lunge ... be sure that your front knee does not travel past your lead toe
Tricep Dips ... on a bench or chair if at home
Skater Jump ... just step it wide rather than jump if you need
Mountain Climbers
Rest for 1 minute
Head off around the playground again for a light 2 minute jog or brisk walk.
Repeat Sets 1 and 2 again. If you are feeling like a third round, go for it!
Make sure you warm down and have a stretch.
Be aware that the kids may want to join you in this workout! What better way to
Have a great workout!
Do you include your kids in your exercise routine while on the holidays?
Football Food .. Fit Mum Style
So if you live in Queensland or New South Wales you may be aware that there is a very important game of Rugby League on tonight. No, oh well, read on anyway I'm sharing a family favourite recipe!
The State of Origin clash between Qld and NSW tends to stop many .. but not all .. households in the respective states. There will usually be quite a bit of yelling at the television, cheering and possibly tears ( if you live in NSW of course ... ). Of course if you are actually at the game then, well, aren't you the lucky ones!
My house is no different. Personally I don't tend to do much yelling, unless the ref is a clown or Qld are scoring. Sometimes I may not even watch the game ... I mean it's the same night as Offspring, surely someone could have planned that better?
Anyway, moving on .. Apparently because it is such an "important" game we are required to eat football food ... More specifically, hot dogs.
As you can imagine, I'm not the biggest fan of the hot dog. Yes, I will agree that it can taste rather delicious but I do sometimes wonder what is actually in it .. I'm not sure if there is really meat in there, is there?
So I decided to compromise and I make chicken dogs ... I think maybe I need a better name ... Suggestions accepted ...
I won't tell you that they are the most healthy option but they certainly get the thumbs up from the family.
Here's what I use ...
Chicken tenderloins crumbed in spiced panko crumbs .. You choose your favourite spice. I use Sumac for just a little citrusy bite. Then I bake them in the oven.
Of course, hot dog buns ... I try to buy wholemeal / whole grain but I can't always find them
Red onions, caramelised
Pancetta .. Diced and fried in a little of the oil used for the onions
Grated cheese
Your choice of condiments ... The usual mustard, sauces etc ...
Remember, I didn't say they were the healthiest choice but they do include real food ... And I made them myself so they are super yum!
The State of Origin clash between Qld and NSW tends to stop many .. but not all .. households in the respective states. There will usually be quite a bit of yelling at the television, cheering and possibly tears ( if you live in NSW of course ... ). Of course if you are actually at the game then, well, aren't you the lucky ones!
My house is no different. Personally I don't tend to do much yelling, unless the ref is a clown or Qld are scoring. Sometimes I may not even watch the game ... I mean it's the same night as Offspring, surely someone could have planned that better?
Anyway, moving on .. Apparently because it is such an "important" game we are required to eat football food ... More specifically, hot dogs.
As you can imagine, I'm not the biggest fan of the hot dog. Yes, I will agree that it can taste rather delicious but I do sometimes wonder what is actually in it .. I'm not sure if there is really meat in there, is there?
So I decided to compromise and I make chicken dogs ... I think maybe I need a better name ... Suggestions accepted ...
I won't tell you that they are the most healthy option but they certainly get the thumbs up from the family.
Here's what I use ...
Chicken tenderloins crumbed in spiced panko crumbs .. You choose your favourite spice. I use Sumac for just a little citrusy bite. Then I bake them in the oven.
Of course, hot dog buns ... I try to buy wholemeal / whole grain but I can't always find them
Red onions, caramelised
Pancetta .. Diced and fried in a little of the oil used for the onions
Grated cheese
Your choice of condiments ... The usual mustard, sauces etc ...
Remember, I didn't say they were the healthiest choice but they do include real food ... And I made them myself so they are super yum!
What do you have for your special "football food" on big game nights?
Training Update ...
It's been a while so I thought it might be time for a training update.
I had a great training week last week! I bounded through my planned runs ( well, I sort of felt like I bounded anyway, just go with it! ). I even included my scheduled strength training on Tuesday.
My longest run of the week was on Saturday. I even had a training partner for this one. I've never had a training partner, particularly for a longer run. It was my sister so maybe that's why I didn't feel too bad! We managed to talk our way through the first 5km ... until we got a little misdirected ( I did not say we were lost .. ) ... then we talked a little less but I was really happy with our 12km.
I have started including a run with Mr 7 on Sunday afternoons while Mr FitMum does his long runs with Miss 11. Mr 7 scoots along on his bike and I try to keep up! It's kind of like tempo training ...
By Sunday night I was starting to feel the effects of a few more kilometres run over the last week .. and possibly not enough stretching. No real soreness, just some stiff hips.
I decided to give my legs a break from running yesterday and did a strength type circuit instead. Here is what I did ... Each exercise was done for 45 seconds with a 15 second rest between.
Kettlebell swings
Jump onto Bosu ( a bit of extra stability training )
Push press
Lunge with Single arm Row
Single leg glute bridges on Bosu ( working on my glutes and hamstrings )
Ab exercise .. leg raises
Repeat 3 times ...
Fast forward to this morning when I am struggling to get out of bed and walk around after I injured my hamstring .. the other one this time ... whilst doing some high jump drills with Miss 11 on a local oval. All rather innocuous really, I few strides, then a few more a bit faster until I step on some uneven ground and oops there goes my leg.
The physio has advised that I not run for a week and just focus on some upper body strength, presumably to keep my mind off the fact that I cannot run even though I have entered a half marathon whose date is only 9 weeks away! I'm not even allowed to go for a walk .. it hurts to walk too fast and it doesn't look very pretty either!
Apparently I will not lose much fitness as I have a great base ... what about if I lose my mojo? I'm not sure if I had a great base of that!
Maybe this has been sent to make me stronger? I hope I will be stronger because I was just starting to feel like I was getting into a great training routine. You will note that my strength circuit had my glute and hamstring exercises included!
In other related news, I entered the half marathon in Melbourne later this year!
But I think my focus right now might just be on getting my legs moving again in the next week or so and see if I can get my mojo back!
I had a great training week last week! I bounded through my planned runs ( well, I sort of felt like I bounded anyway, just go with it! ). I even included my scheduled strength training on Tuesday.
My longest run of the week was on Saturday. I even had a training partner for this one. I've never had a training partner, particularly for a longer run. It was my sister so maybe that's why I didn't feel too bad! We managed to talk our way through the first 5km ... until we got a little misdirected ( I did not say we were lost .. ) ... then we talked a little less but I was really happy with our 12km.
I have started including a run with Mr 7 on Sunday afternoons while Mr FitMum does his long runs with Miss 11. Mr 7 scoots along on his bike and I try to keep up! It's kind of like tempo training ...
By Sunday night I was starting to feel the effects of a few more kilometres run over the last week .. and possibly not enough stretching. No real soreness, just some stiff hips.
I decided to give my legs a break from running yesterday and did a strength type circuit instead. Here is what I did ... Each exercise was done for 45 seconds with a 15 second rest between.
Kettlebell swings
Jump onto Bosu ( a bit of extra stability training )
Push press
Lunge with Single arm Row
Single leg glute bridges on Bosu ( working on my glutes and hamstrings )
Ab exercise .. leg raises
Repeat 3 times ...
Fast forward to this morning when I am struggling to get out of bed and walk around after I injured my hamstring .. the other one this time ... whilst doing some high jump drills with Miss 11 on a local oval. All rather innocuous really, I few strides, then a few more a bit faster until I step on some uneven ground and oops there goes my leg.
The physio has advised that I not run for a week and just focus on some upper body strength, presumably to keep my mind off the fact that I cannot run even though I have entered a half marathon whose date is only 9 weeks away! I'm not even allowed to go for a walk .. it hurts to walk too fast and it doesn't look very pretty either!
Apparently I will not lose much fitness as I have a great base ... what about if I lose my mojo? I'm not sure if I had a great base of that!
Maybe this has been sent to make me stronger? I hope I will be stronger because I was just starting to feel like I was getting into a great training routine. You will note that my strength circuit had my glute and hamstring exercises included!
In other related news, I entered the half marathon in Melbourne later this year!
But I think my focus right now might just be on getting my legs moving again in the next week or so and see if I can get my mojo back!
How is your training going?
Have you had to have time off lately for an injury that has really put you in a bit of a spin?
Healthy Eating Workshop & Challenge ...
Do you "eat clean"? Do you know what "eating clean" is all about?
There is so much hype about different types of "diets" and how you can lose 30lbs in the blink of an eye that it really is just confusing. To be honest, I just switch off a lot of the time when someone starts talking about how they are a "clean eater" and couldn't possibly even look at a coffee made with milk let alone have it pass their lips! And let's not even mention pasta or rice .. oops did I just say a bad word?
Personally, I prefer to call my "diet" healthy, balanced eating. Please note that I am NOT on a diet ... A "diet" as defined by the Oxford dictionary ...
There is so much hype about different types of "diets" and how you can lose 30lbs in the blink of an eye that it really is just confusing. To be honest, I just switch off a lot of the time when someone starts talking about how they are a "clean eater" and couldn't possibly even look at a coffee made with milk let alone have it pass their lips! And let's not even mention pasta or rice .. oops did I just say a bad word?
Personally, I prefer to call my "diet" healthy, balanced eating. Please note that I am NOT on a diet ... A "diet" as defined by the Oxford dictionary ...
Definition of diet
noun
therefore, I habitually eat healthy, balanced foods. I am so over people using the word diet like it is a contagious disease, it is an entirely basic description of the foods you consume over a period of time. As such I do not use the word unless that is the only word that describes what I am talking about.
OK, now that I have cleared that up, I'll move on ...
Clean eating, according to me, in my most basic description, goes like this ...
* Eat foods as close as possible to their natural state
* Eliminate processed foods
* Eat every 2 - 3 hours
* Eat a balance of food groups including carbohydrates, proteins and good fats
* Be aware of what the ingredients are in the foods that you are eating .. don't assume
This of course is just an abbreviated version of clean eating. Everyone has a different version and everyone who "eats clean" may do so with different ideas or even "levels" if you will. I personally am not extremely "strict" to the point of rigidness when it comes to my healthy, balanced eating. I love food and I will enjoy different types of foods even "bad" foods ... I just choose not to eat them everyday or even every week. Here is the general guide that I follow.
In July, I will be hosting a Healthy Eating Workshop & Challenge. I know that some of you won't be able to attend in person, but you can still take part in the challenge!
The workshop will not be a lecture ... it will be more of a support group where wer can get together, sit down and discuss how we are going with our Healthy, Balanced eating.
We will be able to discuss all things healthy eating including
* tips on how to lose weight, maintain weight or even put on weight
* how to eat / fuel yourself before or after a workout
* tips on menu planning and being organised to ensure you are able to stick to healthy, balanced eating
* excuse elimination
I will share some of my own tips and recipes that work for me and my family.
I hope that everyone else will also share their tips and tricks as what works for one may not necessarily work for another .. we are all individual!
If you have any questions or would like to join me send me an email at
I would love to have you join us and share your tips, tricks and experiences! The more we support each other the more fun we will have!
Monday Motivation ....
Good morning!
This is going to be my motivation for this week.
I headed out for my long run on Saturday morning .. OK so it was only 12km but it felt r-e-a-l-l-y long. Not that I'm going to whinge heaps but this run hurt and I was feeling pretty negative about it for most of the weekend. I ran a bit slower than I had done this run before but I still ran the whole way.
Mr FitMum decided that the best way to get over this run was to head out for another run on Sunday ... of course it is! It was such a gorgeous day yesterday that I actually wanted to go too! So I knocked over a 6km run with Mr 7 on his bike ... a little bit stop start and a little bit tempo run! Don't tell Mr FitMum but I actually felt pretty good .. no sore legs at all!
Don't let a bad session get you down. Get back out there and remember all the sessions that make you feel great!
Have a great week!
This is going to be my motivation for this week.
I headed out for my long run on Saturday morning .. OK so it was only 12km but it felt r-e-a-l-l-y long. Not that I'm going to whinge heaps but this run hurt and I was feeling pretty negative about it for most of the weekend. I ran a bit slower than I had done this run before but I still ran the whole way.
Mr FitMum decided that the best way to get over this run was to head out for another run on Sunday ... of course it is! It was such a gorgeous day yesterday that I actually wanted to go too! So I knocked over a 6km run with Mr 7 on his bike ... a little bit stop start and a little bit tempo run! Don't tell Mr FitMum but I actually felt pretty good .. no sore legs at all!
Don't let a bad session get you down. Get back out there and remember all the sessions that make you feel great!
Have a great week!
What I'm Eating Wednesday ... Berry Yummy Smoothie
Last week I received a delivery of Chobani yoghurt, which is more than OK because we love it here!
On the other hand, I'm going to have to find some exciting ways to use it all!
A regular weekend snack for the kids in our house is a smoothie. Usually hubby buzzes one up so that we can get rid of the bananas in the fruit bowl that are coming to the end of their usefulness!
This week there are no bananas ... just yoghurt! This is the one I threw together for the kids yesterday for some after school yumminess ... frozen berries, honey chobani yoghurt, skim milk and 2 scoops of vanilla protein powder. I added some extra protein powder because I wanted a little bit extra for my afternoon snack and besides, it won't hurt the kids!
Don't tell Mr FitMum but apparently this one was nicer than his! AND, it tasted like the thickshake you get at the cafes! Aren't I just the best smoothie maker?!
On the other hand, I'm going to have to find some exciting ways to use it all!
A regular weekend snack for the kids in our house is a smoothie. Usually hubby buzzes one up so that we can get rid of the bananas in the fruit bowl that are coming to the end of their usefulness!
This week there are no bananas ... just yoghurt! This is the one I threw together for the kids yesterday for some after school yumminess ... frozen berries, honey chobani yoghurt, skim milk and 2 scoops of vanilla protein powder. I added some extra protein powder because I wanted a little bit extra for my afternoon snack and besides, it won't hurt the kids!
There are so many combinations of smoothies that you can whip up!
What is your favourite?
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