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15/02/2023

Wellbeing Wednesday

Give your immune system and gut health a boost with...

Ginger & Turmeric Shots

~Ingredients~

🔹1/3 Fresh pineapple - Improves gut health
🔹1 Fresh orange - Helps regulate blood pressure
🔹1 Fresh lemon - Clears out toxins from the body
🔹100g Root ginger - Has powerful medicinal properties
🔹50g Root turmeric - Helps alleviate joint pain.
🔹1/4 tsp Ground black pepper - High in antioxidants and has anti- inflammatory properties.
🔹330ml Coconut water - Good source of hydration (or water)

80-100ml per serving
Store in fridge.
These invigorating shots are busting with goodness and health benefits.

Have fun. Stay safe. Stay healthy.

08/02/2023

Breakfast today
Carrot Cake Porridge Bake.
You can add fruit as I have or a sprinkle of nuts, seeds. Maybe some yoghurt with a drizzle of honey or maple syrup. It's very easy to make because I managed it 😁
It's delicious hot or cold. 😋

Recipe credit: The Body Coach.

30/11/2022

Wednesday Wellbeing

A walk in the winter sun and enjoying the peace and quiet.

23/11/2022

Wellbeing Wednesday

#2 Soup Season
Moroccan Chickpea and Butternut Squash Soup

Ingredients
1 Butternut squash - reduces inflammation
2 Onions - helps control blood sugar
3 Cloves of garlic - good for colds and flu
1 tbsp of moroccan spice - promotes a healthy digestive system
1 tbsp Olive oil - promotes strong cardiovascular health
1 vegetable stock in litre of water
400g tin chickpeas - low GI, rich source of vitamins and minerals
Good pinch of pepper - boosts absorption of nutrients.

You can substitute the Moroccan spice for Harrisa spice/paste
Spice rating 🌶️🌶️

Have fun. Stay safe. Stay healthy.

16/11/2022

Wellbeing Wednesday

It's soup season and here is a hearty soup packed with goodness.

Ingredients
1 Onion - helps control blood sugar
2 Cloves of garlic - good for colds and flu
1 small piece of ginger ( optional ) - aids weight loss
2 Sticks of celery - good for digestion
1 Carrot - boosts immunity
1 Yellow pepper - detoxifies the body
1 tsp dried mixed herbs - maintains healthy skin and hair
1 vegetable stock in 750ml water
400g tin butter beans - packed with vitamins and minerals. Also a source of protein.
400g tin chopped tomatoes - contains Vitamin C and antioxidants
125g fresh greens - improves muscle performance
Pinch of salt - helps to facilitate body movement
Pinch of pepper - boosts absorption of nutrients.

♦️You can use any bean you may have in your cupboard.
♦️The greens I have used are cavolo nero but you can use spring greens or savoy cabbage.

Have fun. Stay safe. Stay healthy.

Recipe credit BBC Food

30/03/2022

Wellbeing Wednesday.

Take Time To Connect.

Kick off your shoes, rip off your socks and sink your bare feet into the grass. Take your time, walk around for a bit and make contact with the Earth.
Connecting with the Earth literally brings us to life, is like an enormous battery – connect with it and you will recharge!
Give it a go, you will be amazed at how good it feels. It's medicine for the soul.
So go on take a walk on the wild side.
Have fun. Stay safe. Stay healthy.

25/03/2022

Kettlebell & Bosu Workout.

This wicked combination challenges your body in so many ways.

🔹️ Kettlebell: Is not balanced like a traditional weight.
🔹️ Bosu: Is an unstable surface which improves muscle activation and recruitment.
🔹️ Kettlebell & Bosu combination works your stability, strength, flexibility.

Here are 5 exercises that create a full body workout and will blast the calories.

1️⃣ Kettlebell Swing standing on bosu.
2️⃣ Seated Russian Twists using kettlebell and bosu.
3️⃣ Kettlebell Halos kneeling on bosu.
4️⃣ Kettlebell Figure Of Eight, standing on bosu.
5️⃣ Side Plank on bosu. ( forward and back toe tap + raised arm kettlebell )

✅ 3-5 Rounds.
✅ 30 secs per exercise. 20 secs rest.
✅ 60 sec rest between each round.

Have fun. Stay safe. Stay healthy.

06/03/2022

I ❤ these.
Healthy quick 'n' easy Pancakes/Waffles.
2 small servings or 1 large your choice.

📖 Ingredients 📖
☆ 1 Ripe banana ( natural energy booster)
☆ 1 Egg ( good source of Omega-3s)
☆ 1/2 teaspoon Vanilla extract ( has good antioxidant properties)
☆ 35g Porridge oats ( helps maintain cholesterol levels)
☆ 25g Blueberries ( aids digestion)

👩‍🍳Prep👩‍🍳

✅ Mash banana in bowl until it looks like a puree.
✅ Then add egg and vanilla extract then mix together.
✅ Fold in oats and blueberries.

🥘 Cook in frying pan. Heat a teaspoon of oil then add mixture, cook for about 2-3 mins each side until golden brown.
🥘 Cook in waffle maker until golden brown.
(follow waffle maker instructions)

❗Optional toppings❗

🔹️ 0% Fage yoghurt ( high in protein)
🔹️ Drizzel of maple syrup ( boosts immune system)
🔹️ Flaked almonds ( contains Magnesium which helps with blood pressure levels)
🔹️ Strawberries ( low in calories and high in Vitamin C)
🔹️ Raspberries ( rich in anti-aging antioxidants)

Delicious.
Lick your lips, dig in and enjoy 😋

Have fun. Stay safe. Stay healthy.

04/03/2022

~Lower Body Focus~
The Wall Sit. The Squat alternative.

Great for building muscle strength and endurance in your legs.
Works your entire lower body.
Improves your overall stamina.
Sharpens your focus and concentration.
There are lots of variations.
☆ Beginners: hold for as long as is comfortable ( aim for 10 seconds and over time increase ) 10 Seconds X 3 Rounds. Rest 60-90 seconds between rounds.
☆ Intermediate: 20-30 Seconds X 3 Rounds. Rest 60-90 seconds between rounds.
☆ Advanced: Hold for as long as you can. Rest for 60-90 seconds and go again.
This exercise is a brilliant calorie burner as you are engaging your quads which are a large muscle group.

Give it a go and let me know how you get on in the comments box below.👇👇👇👇👇

Have fun. Stay safe. Stay Healthy.

25/02/2022

Kettlebells are a great calorie burner, they are not balanced like traditional weights. Therefore they are more challenging and a great addition to any workout. Kettlebells are great for strength training, coordination and improves core strength and stability.
Here are three exercises that I incorporate into my workouts.
1. Kettlebell Bridge Pullovers: works on your glutes, back and core strength to name a few.
2. Kettlebell figure of 8: this exercise combines strength, flexibility and coordination, whilst doing squats, twists and swings.
3. Kneeling Kettlebell Halos: works your upper body. Kneeling brings another dynamic to the exercise, it encourages you to engage your core to assist balance.

All three exercises can be used with varying weights of kettlebell but I do suggest that you start with a weight you are comfortable with and then progress.

Have fun. Stay safe. Stay healthy.

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