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Monday, 15 July 2019

how to get back on track | 8 health, fitness & productivity habits

how to get back on track | 8 health, fitness & productivity habits

FACT: We all fall off the wagon. Whether that's with nutrition, fitness, working towards your goals, it happens. Sometimes falls can feel really difficult to get back up from, especially after being out of your normal routine for what feels like a large amount of time. 

If you FOLLOW ME ON INSTAGRAM, you'll know that I went to Orlando in June and just before leaving, I developed a wrist injury which put a stop to my normal training routine. As I'm writing this, I've been to the gym once since getting back from the states. It's been HARD to get back on track but from today I am starting a challenge I have created to get rebalanced mentally and physically.

The #rebalance challenge consists of 8 healthy habits which I hope to solidify over 8 weeks. They range from focusing on nutrition, productivity, fitness, mindset. Watch the below video to see more about the habits within the challenge & don't forget to subscribe!


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Monday, 3 June 2019

What you need to know about Intermittent Fasting & weight loss


If you follow any health or fitness social media accounts, chances are you've heard of Intermittent Fasting. This time last year it was a HUGE buzz word, with so many articles, Youtube videos and Instagram posts about it - it was hard to know exactly what to make of IF.


I've been doing Intermittent Fasting on and off for over a year now, and since first trying IF I've studied a nutrition qualification and have learnt my fair share of information about health and fitness and my knowledge of it now in comparison to then is very different.

Watch to see me explain the proven by science benefits of Intermittent Fasting, the problems with IF and my experiences and opinions...


Don't forget to like & subscribe for more health content!

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Sunday, 28 April 2019

How Your Mindset is Stopping Your Fitness Progress


When it comes to fitness, we often overlook the relationship between mental and physical health. 


At times, often without realising, we are preventing our health progress due to an resolved mental barrier. Watch the video below to see common mental barriers which can have an effect on physical health.


Okay, so you've watched the video and there is any barrier which you relate to... now what? Once you've identified the element of your mindset that doesn't serve your goals, you can then take steps to eliminate it. Always start at the root of the problem. Ask yourself what has caused a certain attitude and then take steps to analyse and resolve that barrier. This is 100% easier said than done but with enough self reflection and patience, you can shift these mindsets and solidify new ones which work with your goals rather than against them.

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Sunday, 14 April 2019

Balancing Health With Your Busy Life

how to balance health with work

When I have my first consultation with clients and we speak about their challenges and concerns when it comes to health, 99.9% of the time they express that they struggle the most with implementing health into their day-to-day working life. From knowing what to eat for lunch to finding time to exercise in the week, this is something that has cropped up again and again in my experiences with clients and that I'm sure a lot of people can relate to.


In this video I talk about the things you can do both physically and mentally to find better balance between achieving your health goals and your working day schedule. Don't forget that whatever your situation, you have the power to create healthy habits and make it work for you. I believe in you, you just have to believe in yourself!


After watching, comment below:
1) Ways you are going to prepare
2) How you are going to make more time
3) Habits you are going to stack together

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Sunday, 7 April 2019

Healthy Egg Muffins Recipe

keto healthy egg muffin recipe

If a food can be eaten for breakfast, lunch and dinner, you'll find me making it. Although I love making food and trying new recipes, I'm very practical when it comes to cooking so a multi-tasking, long lasting meal that can be cooked in bulk ticks all my boxes.


When I make these veggie filled egg muffins, we'll eat them for days afterwards either as a post-workout snack, for dinner or breakfast (my personal favourite time to eat these). Even reheated in the microwave, these taste as good as they did fresh out of the oven. I love that not only do they taste great, but they are packed full of vegetables and also a hint of chilli for an unexpected warmth. The absolute BEST part about this recipe? It is SO simple and inexpensive to make. You probably have most of the ingredients in your kitchen already and spending 20 minutes whipping these up creates time saved on making breakfasts, lunches and dinners for the days that follow. The return on investment is real.

DETAILS
Gluten Fee | Vegetarian | Keto | 20 mins | Makes 8
CALORIES: 136 | CARBS: 3g | PROTEIN: 12g| FAT: 9g
(per muffin)

INGREDIENTS
-1/2 white onion, chopped
-2 cloves garlic, chopped
-1 chilli pepper, chopped
-1/2 courgette, grated
-1 red bell pepper, chopped
-8 large eggs
-2 cups rocket, roughly chopped
-1/4 cup Parmesan cheese, grated
-salt and pepper (as desired)

METHOD
Preheat your oven to 190 degrees Celsius and coat a muffin tin with cooking spray and set aside. I used an "extra deep" tin of 6 but a regular tin of 8 would also work.

Pan fry your onion and garlic, then once they are browned add your courgette, chilli and red bell pepper to the pan and sauté.

Fill the bottom of each muffin tin with even amounts of the sautéed vegetable mixture, ensuring they are patted down tightly and flat.

In a mixing bowl, whisk together the eggs, rocket, cheese, salt and pepper.

Then pour that mixture evenly into the muffin tins. Do not fill completely to the top as they will rise significantly when baked!

Bake in the oven for 15-20 minutes until your egg muffins have risen and are golden.

Let me know if you try this recipe out and what you think in the comments below! Hope you enjoy...




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Wednesday, 25 July 2018

How To Detox Congested Skin

beauty, skincare, congestion, acne, best products for acne, calm angry skin, Lancome Advanced Genifique Sensitive, glamglow supermud mask, Magnitone, Elizabeth Arden Prevage City Smart Mask, review,

Single pimples are a pain, but the real complexion devil is congestion. Deep, painful, long lasting spots and clogged, obvious pores. If you haven’t experienced pro-longed periods of skin congestion, lucky you. But if this sounds all too familiar, this one is for you.

It's important to note that some skin congestion may be caused by a more complex issue, which these solutions may not be suitable for. If you believe you have a more complex skincare problem, please consult your doctor who can give you professional advice. Also, you could be using the best skincare products in the world but your skin can still be effected by other factors such as diet, hormones and stress. Always keep in mind that skincare is only half the picture - you also need to be taking care of yourself inside for what you apply outside to take full effect. 

I have personally had my fair share of congestion experiences. Back when I had extremely stubborn acne, it was a regular occurrence. Now, I get the occasional serious breakout of sore, heavily congested skin. Both when I had acne and now, these are the products I have found soothe, detoxify and cleanse my skin of congestion.  


There's a good reason why it's a household name. This cult face mask is praised for its skin healing magic, and I'm here to tell you that it is totally worth the hype. Whenever I have a stubborn breakout which won't budge on its own, I turn to this. I only have to leave it on for a matter of minutes and as well as instantly making my skin look oil free, balanced and pores smaller, my stubborn congestion quickly makes it leave. 


A cleansing brush is a fantastic way to take your skincare routine up a level and will give you gorgeous even, clear texture. I've had this Magnitone one for years, and although I don't use it every week, when my skin is feeling over congested and a bit 'backed up', I turn to this to reset my canvas. It can feel a bit intimidating using this on your delicate skin, but my sensitive skin finds it so gentle. Plus, you can purchase heads with bristles made for ultra sensitive skin. I believe the Magnitone cleansing brushes now have a new look, so if you want to buy the more up to date version, you can find it here.


Environmental pollution is a massive contributor to complexion congestion, and luckily brands are formulating products specifically for combating damaging free radicals. This luxurious mask glides over the skin to create a film which you then effortlessly peel off. The ingredients list of this mask is full of good stuff to detoxify skin and leave it feeling refreshed, while also supporting your body's natural detoxification system.


Keeping your skin calm is one of the biggest keys to keeping it congestion free. This serum is formulated for the most sensitive of skin, meaning you can use it without worrying it will make you complexion angry. The serum is packed with anti-oxidants and is designed to calm, hydrate and refresh skin. I love applying this to my skin in my evening routine - I wake up with even, soothed texture and my complexion feels gorgeously soft and my makeup easily glides onto it.

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Sunday, 22 July 2018

Healthy Sprinkle Cookie Dough Bites (Vegan, Gluten Free)




I am forever scrolling through Pinterest for healthy recipes to try out. I am not a natural in the kitchen - my skills would probably be better suited in a crematorium - so I'm mostly drawn to easy recipes containing ingredients which I have around the house. This recipe is inspired by Big Man's World Healthy No Bake Unicorn Cookies, which I knew I had to try the second I stumbled across it.

If you struggle to satisfy your sweet tooth, these handy bites are great to grab when you feel a craving coming on. Although they are extremely sweet, they are 100% guilt free, being only 38 calories per bite. They are also vegan, gluten, dairy, refined sugar free AND paleo (minus the sprinkles)! But if you do follow a strict paleo lifestyle and don't want to miss out on the sprinkles, here is a recipe by Oh, The Things We'll Make to whip up your own.

I find coconut flour extremely easy to work with and also like the subtle coconut taste that it gives to these bites. If you are allergic to coconut or would prefer not to use it, you can use oat flour instead, but you will need to use twice as much (1 1/2 cups). Please note, you cannot substitute the flour with regular grain flour as this is a no bake recipe and it's not recommended to eat grain flour raw. 

You need a LOT of smooth cashew butter for the recipe and I'm well aware that it's on the pricey side. So, if you want to use an alternative you can use any smooth nut butter. Cashew and almond butters will keep the bites neutral and creamy in taste, whereas peanut butter will give a strong peanut taste. 
In Big Man's World's original recipe, he used Maple Syrup instead of the Golden Syrup which I used. Any kind of natural sweetener is great to use such as rice syrup, coconut nectar or honey. Of course, it is arguable whether honey is vegan or not, so keep that in mind if you're cooking for vegan friends.

I adore the texture of these bites. They're chewy and fudge-like with a nice little bit of crunch from the sprinkles. I like to store mine in the freezer to make them more solid and crunchy, but if you'd prefer them softer, simply keep them in the fridge or at room temperature.

Please read on to see exactly how to create these tasty little bites for yourself...

Preparation time 5 mins | Setting time 30 mins | Serving size 24 | Calories per bite 38

Ingredients

3/4 cups of coconut flour
2 cups of smooth cashew butter
1/2 cup golden syrup
2 tbsp of sprinkles

Method

1. Line a plate or baking tray with non-stick baking paper. Be sure it will fit in your fridge or freezer.

2. In a mixing bowl, add your coconut flour, cashew butter and golden syrup and mix together until fully combined. If you feel that the batter is too thin and sticky, add more coconut flour. If too thick, add some milk or water.

3. Mix your sprinkles through the batter.

4. Form small balls with the batter and put onto the baking paper. Use a spoon or fork to press the balls flat. You should be able to make approximately 12.

5. Refrigerate the batter for at least 30 minutes to firm them.

6. Take from the fridge and using a knife, score the curved edges of the batter to create straight edged squares. Then cut these in half to make the rectangle shaped bites. 

I'd love to hear your thoughts and questions in the comments below!

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