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 I subjected 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 ...
Vicki x
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!
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!
Vicki x
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!
Vicki x
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
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!
Do you sometimes get stuck in a rut?
When in doubt, follow the 10 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!
