@missfitsnutrition Vegan vanilla zoats with mixed berry and chia compote and @meridianfoods coconut peanut butter 😻 the perfect post workout breakfast after an early morning gym session. First proper weekend of #dryjanuary as I was ill last weekend, but so far I’m feeling ok! Today’s plans include completing my tax return (booooo) and trying to hunt down some of @aliceliveing’s activewear range in Primark (yay!). Hope you all have a great Saturday! 🖤
⏱ Timekeeper at Eastville parkrun 🌳
It is honestly so much fun volunteering at parkrun. You get to see it from a completely different perspective and you leave feeling really appreciative of the work that goes into it every week.
I’m almost eligible for my volunteer tshirt now - only a few to go 💜
If you haven’t volunteered but you regularly go to parkrun, don’t make any more excuses. I challenge you to sign up and volunteer too before the end of February!
Anyway I finished off the morning with a 5km of my own - tried a cheeky progressive run and ended up getting a course record on Strava 😬
Great start to the weekend!
For women, by women 🙌🏻 "I was always afraid of protein products, I either thought they would make me bulky or they were to be used as a meal replacement. If I'm honest, the whole topic was confusing and I just steered clear of protein supplements in any form.
But as soon as I started to really understand the benefits of protein I realised brands should be empowering and educating women on why these products are so important for our bodies and everyday existence. So I tried to hunt down a brand that had all natural, honest, high quality protein products designed for women, but I couldn't find one for love nor money.
All I found online and in store were either slimming products or Arnold Schwarzenegger, masculine, pretty overwhelming shakes and bars. How were no brands telling women to nourish their bodies with great quality products, not just around workouts but to assist our lifestyles?
And with that, MissFits was born, it's simple really, an honest protein brand with the best quality ingredients for women up and down the country to help power our everyday!" Our Co-Founder @cameraeats in full girl boss mode 👊🏻
As so many of you have kindly asked, the recipe for this hearty, warming & nourishing vegan shepherd’s pie is below. .
I swear life is testing me so hard at the moment. The blog has crushed due to some nasty malware, after I’ve put sweat, blood and tears into it for months. The first email newsletter with the shepherd’s pie recipe that took me hours to put together yesterday didn’t get passed @mailchimp security 🤷♀️🤷♀️ so I had to send out all the emails manually 🤦♀️ What’s next?! I’m sure there will be a light at the end of the tunnel at some point as sometimes obstacles are there for a reason. Happy Tuesday folks, enjoy the recipe and please send me some good vibes for today 🙏🏻🙏🏻
Vegan shepherd's pie recipe
1/2 cup green lentils
3 medium size sweet potatoes, peeled and diced
1 tbsp. olive oil
1 medium onion, finely chopped
2 garlic cloves, crushed
1 medium carrot, finely grated
1 heaped tsp smoked paprika
1 tbsp tomato puree
1 tin organic chopped tomatoes
1/2 cup green peas ( I used frozen)
Salt & pepper
1/4 tsp red chilli flakes
A bunch of fresh coriander
1. Cook the lentils according to the packet instructions. Set aside.
2. Preheat the oven to 200C.
3. Place diced sweet potato in a pan, season with salt & pepper, cover with water & bring to a boil. Reduce to a medium heat & cook until the potatoes are soft. When cooked, cool slightly before mashing the potatoes up. Set aside.
4. In the meantime, fry the onions and garlic in a pan with 1 tbsp. olive oil on a low to medium heat until just softened. Add grated carrot & cook for a further 2 minutes. Stir in tomato puree, smoked paprika & chilli flakes and cook for a further 2 minutes.
5. Add cooked lentils into the pan with onions & garlic & mix well. Stir in chopped tomatoes & peas & cook on medium heat for around 5 minutes. Take the pan off the heat, add freshly chopped coriander and season with salt & pepper.
6. Transfer the lentil mixture into an oven proof dish and spread evenly. Top with sweet potato mash (use a fork to spread the mash evenly). 7. Bake in the oven for 10-15mins until the potato is starting to turn golden brown.
80 day obsession day 1 done. Had a hard time keeping on track with timed nutrition but modified as I also did meal prep today and in either fighting a cold or fatigue or both..babies have runny noses and are always a handful. Little one always spitting up and fussy. The kitty threw up...the toddler walked on dog poop, and o did four loads of laundry....take that...thank goodness I was off today. Food..whole wheat pasta, green beans, fish, fruit, superfood shake, recover shake, pasta/peppers/chicken....
My favourite.... An empty gym and LOTS of heavy stuff... 🏋🏼♀️
1 177:30 AM Jan 16, 2018
BE BOLD BE BRAVE ✨⠀
Pushing yourself out of your comfort zones takes a lot. It’s not easy but there’s some great achievements to be met.⠀
I’m a huge believer that great things come from pushing yourself and doing things you never thought you could or would.⠀
Those things don’t have to be huge, they can be small and simple. For example yesterday I pushed myself and I went to the gym in the morning, sounds easy right? But actually I was out of my comfort zone because I didn’t know who’d be there as I’m always used to going in the evenings it made me slightly nervous!⠀
Remember when you push yourself this doesn’t mean you have to be climbing a mountain ⛰ it can be simple, little things in your life.⠀
Wearing: @boudavida ⠀
5 307:29 AM Jan 16, 2018
Living the dream with chocolate zoats this morning. #Confession I made them yesterday afternoon so that I could take a photo 🙈 but I am tucking into them this morning. Luckily I can tell that it's getting lighter in the mornings so it should be easier to take photos soon 😀☀️
Porridge oats, @rudehealth hazelnut milk, @adunaworld cacao powder, @sevenhillswholefoods lucuma powder, @bioglanuk maca powder and @linwoodshealthfoods flax seeds 😍
4 587:28 AM Jan 16, 2018
😊Are you still confused as to how much you have to pay at @thegymcharingcross? Guess what! No joining fee means only £28.99 and you have access to the gym and all of our classes! ↗️Click the link in the bio to because it’s a no brainer! #realresolutions#gymnowpartylater
If I told you I could give you life.💕 Would you leave the boundaries of your mind? 🙆♀️I bet you never even knew, That there's a Universe inside of you.💙🙏 ******************************** Esteja preparado! Mas pra estar a postos tb é preciso preparo. Eu só conheço um jeito: qto mais eu me conheço, mais eu me desprendo e me fortaleço! 🙆♀️💪Encontro com minhas fraquezas e minhas forças e digo, vem cá, nego, tá tudo jóia, vou te fazer um chamego!💕 O (auto) conhecimento salvará o (SEU) mundo 💙🙏 #getfit4fun
1 107:27 AM Jan 16, 2018
Hot, Hotter, Superhot 🔥🔥🔥 Available at Squaterella.co.uk 👑
1 217:26 AM Jan 16, 2018
Looking for a boost of mindfulness in 2018?
Join us for a MEDITATION workshop at FORM!
We are delighted to invite you to join us at 5:00pm on Sunday, January 28th for our first ever Meditation workshop hosted by Meditation Instructor, Jennifer Meer from Mind House. Mind House run pop-up meditation classes that are simple, but potent; serious, but fun. Their themed meditation classes are an easy and powerful way to learn, practice, and experience mindfulness at its best. Spaces are limited so book now to ensure you get a spot!
To give you a little more information, Meditation is the practice of intended focus, using the breath, the body and/or visualisations to help foster a greater sense of well-being in everyday life. To name but a few benefits: greater mental clarity, anxiety and stress relief, increased energy, improved relationships, better sleep quality and anti-ageing! Book workshop by visiting our website link in bio👆🏼
What considerations do you make when choosing an exercise?
Well there should be plenty of things that go through your mind when trying to establish what exercises are best suited to you
We have always been told that one must squat, deadlift and bench press to see any return in the gym. However this is not always the case and for most is the wrong way to approach their journeys into the gym
We all have different structures and different starting abilities for instance, we aren't all able to deadlift off the floor safely. If for instance you have long femurs (thighs) and a short torso you may get more return using a rack or small blocks to get more of the intended muscles working effectively
If you're starting out at the gym then a barbell back squat may not be your best for limitations such as weak hip flexors, tight tight upper back and/or unstable ankles, it would always be smarter to regress to a safer alternative to start out with than risk long term injury because you think it's a 'must'
To summarise my point there is NO exercise which MUST be done in the gym to get more progress. Some exercises will work muscles harder, such as a hip thrust for your glutes and cable row for your lats/rhomoids etc. So there are no perfect exercises just exercises executed perfectly with the correct tempo, intent and keeping within the persons active range
Those topics will be the theme of this weeks posts as tomorrow I'll be posting up on 'Tempo' and if we really need to follow it?