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Fitness Recipes

Feel Fit this February

beach

The majority of people on the planet have taken the time this January to accept reality after Christmas. The feelings of being broke, gaining Christmas weight and trying to make a life plan hits us in the form of ‘January Blues’. It’s time for you to seize 2017 and kick start your healthy journey this month. Workout, eat healthier, meditate if needs be. Do something new. Challenge yourself, and inspire those around you.

If you have never gone for a run or entered a gym, do it now. If you have no money like a lot of us, home workouts are just as sweaty and effective. I have recently started focusing on full body workouts in the form of plyometric or ‘Tabata’. I have started running again and am feeling the benefits of getting faster, leaner and happier. I think it is essential to do some form of exercise every day, even if it’s a 30 minute walk. The more your body moves, the more it craves to me.

With regard to eating healthier, I stand by meal prep. If you don’t prepare, hunger takes over and impulse purchasing of anything spar offers WILL happen. It happens to the best of us. Buy some lunch boxes, get your bum in the kitchen and make some delicious and nutritious food.  You know what your own goal, you know what healthy foods are and what you should eat, so what’s stopping you?

Here is a food & exercise regime for you to follow 4-5 days a week this February <3 with luv, liv x

 

Food Journal

Breakfast options

  • 3 egg omelette with smoked salmon
  • 40g of rolled oats with scoop of protein powder and chopped banana
  • 3-4 Scrambled egg whites with mushrooms

Lunch options

  • Poached chicken/salmon with lettuce & avocado
  • Homemade pizza on a wrap with tomato pure, peppers and chicken
  • Homemade salad with chicken, quinoa, avocado, tomatoes and balsamic dressing

 

Dinner options

  • Zuchini pasta with chicken and tomatoes
  • Poached salmon with 75g rice (when dry)
  • Minced turkey mixed with peppers and sweet potato fries
  • Poached chicken with chopped veg and salad

 

 

Workouts

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
10 minute sprints with 30 second intervals 10 Burpees 60 minute walk/ rest day from gym Foam roll about 30 seconds per muscle 10 minute sprints with 30 second intervals 10 knee tucks REST DAY
3 sets of 8 reps assisted pull-ups 15 Jump lunges Barbell squats 3 sets x16 reps Warm up with light weight front raises 10 burpees
3 sets of 16 lateral pull-downs 10 bodyweight jump squats Dumbbell lunges 3sets x8 reps per leg 3 sets x 16 chest press 20 mountain climbers
3 sets of 16 reps of low rows 60 High knees Goblet squat with kettle bell 3 setsx10 reps 3 setsx12 biceps curls with medium weight 60 High knees

 

ALL ABOVE X 3/4 SETS

3 sets of 12 Lateral raises 15 mountain climbers

 

ALL ABOVE X 3/4 SETS

3 setsx12 reps of leg press 3×16 chest flyes on cables 3 sets x 16 reps of shoulder press
3 sets of 12 reps of face pulls using rope 30 minute walk (try incline) 3 setsx 16 reps hamstring curl 3 x 10 tricep pulldowns using rope on cables 3 sets x 16 side lateral raises

 

3×16 light weight shoulder frontraises

 

 

Tag me @bodyfitgeek after your workouts ladies!!!! XXXXX

Healthy Eating Recipes

White choco chip protein cookies

cookies

The white chocolate is a guilty pleasure, so if you really want, replace it with high % dark chocolate

Ingredients

7 egg whites

¼ cup of coconut flour

2 scoops of Vanilla protein powder

½ teaspoon baking soda

70% Dark chocolate chunks or White chocolate chips (optional) EVEN BOTH

Tablespoon of vanilla essence or toffee flavouring

 

To do

  1. Preheat oven to 170 degrees Celsius.
  2. Mix together egg whites, coconut flour, protein powder, flavour of choice and baking soda in a blender.
  3. Stir in the chocolate chips.
  4. Spoon the mixture equally on baking sheet (around 10 cookies)
  5. Leave in oven for 15 minutes or until fully cooked.
  6. Leave to cool on wired rack & enjoy some delicious cookies J

 

Fitness Healthy Eating Recipes

Protein Carrot Cake

Protien Carrot Cake

Here’s a little something different – Treat yourself to a healthy dessert during the summer nights 🙂

Ingredients

400g Carrots

1 Cup Rolled Oats

3 Egg whites, 1 yolk

Vanilla extract

100g Coconut flour

Vanilla Whey Protein ¾ scoop

1 tsp baking soda

1 tsp baking powder

10g Shredded coconut

 

Frosting/Icing

150g Low fat cream cheese

150g low fat vanilla greek yogurt

1-2 Tbsp Vanilla extract

2 Scoops Vanilla protein powder

Coconut flakes

Handfull of White chocolate chunks (Optional)

 

To do

  1. Preheat oven to 180 degrees Celsius
  2. Peel & chop up carrots and blend in a blender with all other cake ingredients above.
  3. If the mixture seems too liquidy, add more oats.
  4. Line tray with baking paper, and add cake mixture slowly.
  5. Put in oven for 45-50 minutes.
  6. While the cake is baking, the frosting can be prepared.
  7. Add all of the frosting ingredients and whip until a thick texture forms.
  8. When cake is baked, allow to cool on wire rack for an hour before icing.
  9. Spoon the icing onto the cake and smooth over, then sprinkle coconut flakes onto the top with white choco chips!

Voila, Enjoy x

 

Recipes

Sweet Potato Nachos & Homemade Guacamole

Sweet Potato Nachos

If you are in any way like myself and obsessed with Nachos, Doritos or anything like that, this is the recipe for you. Guilt free treats for all those movie nights.

 

Ingredients

3 medium sweet potatoes

11/2 tsp paprika

Sea Salt flakes & Pepper

Red pepper

Cherry tomatoes

1 Avocado

Coconut oil

Optional – tbsp curry powder

 

For Guacamole

1 Avocado

1 Lime

1 Clove of Garlic, crushed

 

To do

  1. Preheat oven to 180 degrees Celcius & line a baking tray with grease proof paper
  2. Wash and slice the sweet potatoes (with skin) into thin pieces, resembling crisps,
  3. In a bowl, toss the sliced potatoes in the coconut oil, salt, pepper & paprika.
  4. Place on baking tray evenly and bake for 25 minutes until crispy.
  5. Saute the red peppers on a pan while the potatoes are in the oven.
  6. To make the guacamole, gut an avocado and smash together with the juice of the lime and crushed garlic.
  7. Once the nachos are ready, scatter the red peppers and guacamole on top with some freshly chopped avocado and cherry tomatoes.

If you fancy a bit more, add some chorizo chunks for taste !

 

Enjoy & Happy Eating xxx

Healthy Eating Recipes

Quinoa Chicken & Veg bowl

Quinoa Chicken & Veg

Serves 2-3

Ingredients

2 Boneless, skinless Chicken breasts

150g quinoa

Vegetable stock

Chia seeds

40g green olives, pitted

30g sweetcorn

2 tomatoes

2 cloves of garlic

1 whole avocado

2 tsp paprika

Sprinkle of salt & pepper

1 lime

 

To do

  1. Boil chicken breasts in saucepan and allow simmering.
  2. Place stock cube in 500g water and bring to boil, and then add quinoa. Stir well until seeds have opened. Do not remove until all water has been absorbed.
  3. Finely chop the tomatoes and olives and place in bowl.
  4. Add sweetcorn to bowl and toss Chia seeds in.
  5. Slice an avocado into chunks and add to the bowl.
  6. Then add the chopped garlic, salt, pepper and paprika.
  7. Add all of these ingredients to the cooked quinoa and mix.
  8. Slice the chicken breast and add into the quinoa bowl.
  9. Squeeze lime juice on top.

 

Hope you all enjoy! The Nachos in the picture are a separate recipe, get it here

Homemade cuisine

Homemade cuisine

Recipes

Courgette Chicken ”Pasta”

Courgette Chicken Pasta

Serves 2 – One of my personal favorites.

Ingredients

3 Courgettes

1 Tin of tomatoes

2 skinless, boneless chicken breasts (8oz)

1 Clove of garlic

1 Red pepper

Paprika for seasoning chicken


    To do

  1. Chop the peppers and garlic and put to the side.
  2. Using a potato peeler or spiralizer, peel the courgettes into ribbons until you reach seeded area and discard.
  3. Season the chicken with paprika and fry on a medium heat until fully cooked
  4. Add the peppers and garlic followed by the tinned tomatoes and lower the heat.
  5. Remove from heat & voila !

 

Omit chicken for Vege option or use fish instead! This tastes similar to pasta but is lower in carbs & calories.

 

Enjoy x

Recipes

Hemp Protein Pancakes

Recipe:

2 Bananas
2 eggs (1 yolk)
coconut oil
Scoop of hemp protein powder (I prefer Nua Naturals)
Mix it all up & enjoy!