So if you live in the UK you may have heard of the fitness brand Sweaty Betty. They have super cute but durable workout gear that makes a fantastic reward for all your hard work (fitness goals, weight loss goals, muscle gain goals etc) and BONUS there is currently a sale on.
I recently picked up some items in the sale and love all of them so I thought I’d share with you what I got:
Elevate Workout Tee
This top is the perfect balance between stylish and functional. I actually wouldn’t have any problem wearing this out and about as well as for workouts. It is amazingly comfortable and feels perfect for a wide range of activities (including yoga, pilaties, zumba, barre, spin… the list is endless)
Tabata Training Tee
This pink (!) top is super breathable and looks super cute on. It will be great for working up a serious sweat (especially in these hot months).
I already have a more sporty swimming costume from sweaty betty for my swim workouts, but when I saw this one in the sale I knew it would be perfect for lounging on the beach or hanging out at the pool. The stripy pattern is super flattering and the quality is excellent (I already have a costume from this brand and it is amazing).
Because everyone needs a great pair of trainer socks and these looked super comfy and amazing. Also 90% of the time trainers are my footwear of choice so for me I need all. the. socks.
In honour of the name of this blog, I though I’d share my top 3 superfoods of the moment, some health benefits and what I currently use them for!
These little seeds are nutrition power houses, they contain omega 3′s, tons of fibre and calcium! My favourite way to enjoy them is in overnight oats which is basically oats + chia seeds + yoghurt/milk of choice + fun additional extras. Also pure chia puddings (just chia seeds) are great (in the afternoons if you’re on the TIU plan) and chia seeds make a great egg replacement in recipes if you’re looking to veganise!
Maca is something of an acquired taste for me. When I first tried it I was unsure if I liked it but know I cannot get enough, it is fast becoming one of my favourite foods. My favourite way to enjoy it is stirred into hot brown rice to make a breakfast bowl, also it is a great addition to smoothies. You can even make maca hot chocolate! Maca is linked to increased energy, improved fertilty and is a rich source of b-vitamins
Quinoa is officially mainstream now but that doesn’t mean it isn’t still a great superfood. Packed with protein and alkaline forming in the body this psuedograin is a great addition to your regular food rotation. I usually enjoy it as a side dish alongside dinner but it can be used in a multitude of ways. It makes a great addition to salads and I recently bought quinoa flour + quinoa flakes so I’m excited to try those out!
Which super-foods are your favourite? Let me know below.
I don’t know about you guys but I love reading other bloggers Friday faves, however every time Friday comes around I seem to forget about doing a post (oops!). In order to solve this problem I titled this post with a non-specific day-of-the-week title so I can share all the products I’m loving this week with you guys! Hope you enjoy reading.
The Primal Kitchen Brazil Nut and Cherry Bar
On a recent trip to London I picked up this bar at whole-foods and I have to say I love it! I recently just became obsessed with Brazil nuts (so high in selenium!) and that flavour really peaks through in this bar. I haven’t tried any of the other flavours but next time I’m at whole-foods I will definitely be picking up some more of these bars! (side note: I’m not paleo nor will I ever be but I love trying out new things that are made from real foods :) )
My New 8 KG dumbbells
What do you do when you stop seeing results from your workouts, up the ante with heavier weights! I love challenging myself during my workouts and I felt it was time to add a pair of relatively heavy dumbbells to my collection (by ‘collection’ I mean one pair of 4 KG weights and 1 single 10 KG dumbbell). I ordered the bodymax dumbbells from Amazon and I love them so far, perfect for making squat jumps and plank rows extra challenging.
The Fault in our Stars
I just started reading this and I’m really enjoying it! I love some of John Green’s other books (such as an Abundance of Katherines and Will Grayson Will Grayson) so I knew I should check out the hype, also I can’t wait to see the movie! Reading in general is another hobby of mine, one that probably doesn’t come across much on this blog! Maybe I’ll have to start doing some book review posts.
For some reason my brain has been all. the. smoothies. recently! Green smoothies are an excellent way to amp up the nutrition of your smoothie (getting in those greens) and help put your body in a more alkaline state. Here’s a simple recipe for a green smoothie I whipped up this morning post run (I did 7 miles for those wondering)
- 1 frozen banana
- spinach to taste
- 1 tbsp almond butter
- 1 tbsp hemp seeds
- 1 cup almond milk (you could probably use less if you like thicker shakes and have a high speed blender)
Just blend and enjoy!
Although I like fashion when it comes to clothes I couldn’t care less about shoes. At least 90% of the time I’m wearing trainers or walking shoes. Although I think my trainers are quite stylish so I’m not totally a shoe-fashion-phobe. I wear trainers all the time because I like the ability to run (off) at any time (not that I ever do) ~probably a side effect of living an active lifestyle.
Lululemon Run Shorts
These shorts are everything. I now have 3 pairs and I love them so much. They’re great for running (no chafe) but I mainly use them for working out at home. They are super comfortable and I never notice them when working out, which is always a good thing. Plus they are really cute!
Hope you enjoyed reading about my favourites from the week ~ enjoy the rest of your day!
Hey guys, today I’m sharing my tips on how to make a delicious salad that will fill you up all afternoon long. A salad habit for lunch is a great habit to get into as it really helps boost your veggie quota for the day.
Unfortunately it is a sad myth that all salads are tasteless piles of wilting lettuce and watery tomatoes, but salads can actually be super tasty and very creative.
The basic formula I like to follow for a filling and nutritious salad is as follows:
- Base: Green leaves (probably about 1 cup) ~ my go to is spinach, but rocket, baby kale, shredded brussel sprouts and many more all make great alternatives!
- Fillers: I then add an additional 1-2 cups of veggies (usually cooked) to bump up the nutritional value and add more flavour.
- Grain or other healthy carb: this is one factor that helps give your salad staying power, some examples included quinoa,brown rice or bulgur wheat however if grain free is your jam try sweet potatoes or kabocha squash (my fave!).
- Protein: this is another ingredient that will really give your salad staying power, try chickpeas, tofu, black beans or tempeh for yummy meat free options.
- Healthy fat: this will boost the satiety factor of your salad and help you to absorb all the fat-soluble vitamins in the veggies. Not to mention the taste! Some options include avocado (I cannot get enough right now), hemp seeds, almonds, pumpkin seeds, tahini, olive oil or walnuts.
- Fun extras: now this is when I would suggest adding salad dressing but I absolutely HATE most dressings (I don’t know why, they ruin salads for me!) so if you are like me fun toppings include nutritional yeast, black pepper, dried fruit, any fresh (or dried) herbs, dried mushrooms or seaweed sprinkles (I also don’t like seaweed ~ too fishy for me!)
Now that you know my basic formula I’m going to share 3 of my favourite combos:
Mexican Comfort Bowl:
- Base: spinach
- Fillers: mushrooms and roasted onion
- Healthy carb: sweet potatoes
- Protein: black beans
- Healthy fat: avocado
- Extras: salsa, fresh coriander
- Base: baby kale
- Fillers: steamed broccoli and red bell pepper
- Healthy carb: quinoa
- Protein: chickpeas
- Healthy fat: hemp seeds
- Extras: black pepper + nori sprinkles (if you like them) + lemon zest (or juice)
- Base: rocket
- Fillers: tomatoes and grilled aubergine
- Healthy carb: rye or spelt bread ‘croutons’ (cubed spelt/rye toast)
- Protein: tofu (marinaded in oolive oil, tomato paste and oregano)
- Healthy fat: olive oil or fresh olives
- Extras: nutritional yeast + fresh basil
So there you have it, healthy and delicious salad combos with a foolproof formula for creating a winning salad every time!
So I admit that my pre/post workout nutrition could definitely be improved. But I thought I’d share my current routine anyway and some helpful tips I’ve found to help improve performance with nutrition.
The first tip is not specific to the time your workout but it is imperative if you exercise regularly. When you workout you create oxidative stress in your body, therefore it SO important to eats lots of fruit and veg high in antioxidants in order to combat free radical damage. Beetroots are a great superfood for athletes as they contain nitrates which help increase blood flow, supplying your muscles with more oxygen. Read more about the health benefits of beets here.
My pre-workout routine usually consists of whatever meal I had probably ~2 hours before working out. I have found this is what makes me feel best when I workout, but if you need a boost before working out it is recommended to have some simple carbohydrates (that are easily digestible) 1/2 an hour before exercising. A small banana or bowl of oatmeal would be perfect.
Ok guys so the thing NOT to do post workout is eat junk. Yes you may have just burned a load of calories, but don’t undo all that hard work by failing to fuel your body with the GOOD stuff. Post-workout is the perfect time to load up on nutrients as your muscles are prepped for maximal absorption.
Usually I have a nakd crunch bar after a strength/HIIT workout or a banana smoothie after a run (frozen banana + spinach + maca = simple but really good after a hot and sweaty run).
(another great way to refuel ~ greek yoghurt and strawberries)
And of course I can’t forget HYDRATION. Not only is water super important if you workout (did you know you can lose up to 2 litres of sweat in a single workout?!?) but you have to get in electrolytes as well. My favourite way to do this is coconut water (if we have it around)!
Hope you enjoyed today’s post and let me know in comments what you do pre/post workout.
Focus on crowding out not cutting out.
This is probably my number one tip. Instead of focusing on what you “can’t” eat and cutting unhealthy things out of your diet, focus on adding healthy things IN, and the rest will follow. As you start to eat more delicious healthy foods you’ll realise how great you feel after eating and eventually you won’t even want the naughty treats on a regular basis.
A great way to add more healthy things into your diet is to invest in some great healthy cookbooks and test your skills in the kitchen by cooking up a new delicious recipe.
Get plenty of sleep and wake up early.
Sleep is often the missing component of a healthy life. It’s so important for your energy levels, stress level and repairing those beautiful muscles. I love to recommend waking up early because the peace in the early mornings is beautiful and you will find that you are much more productive in the AM. Also getting stuff out the way earlier in the day, like a workout, can leave you glowing all day.
Find a workout you enjoy.
This is so important to getting into a regular exercise habit. If you don’t do what you love, you will never stick to it. Personally I have recently fallen in love with kettle bells and above you can see my 16 KG baby :)
Buy yourself some cute workout clothes.
Because who wouldn’t want to workout in super cute gear. This is also a great way to reward yourself for achieving a goal.
A couple of my favourite outfits.
Just taking time each day to sit and be still will calm you in a way nothing else will. Use this time to reflect on your goals and cultivate gratitude for the amazing life you live.
Everyday my lunch looks pretty similar. A big salad + spelt or rye bread with avocado + some nut butter for “dessert” (gotta fuel that nut butter addiction, seriously it’s a problem). Usually I change it up and add different veg to my salad (hello fresh local asparagus), have a different nut butter, use a different protein source (usually I alternate between tofu and eggs) however I will always alternate between spelt and rye bread. They are just my favourites.
The rye bread that I love is from a company called the village bakery:
But since I haven’t found a brand of spelt bread that I’m in love with, I make it from home!
Today I sharing a recipe for yeasted spelt bread, but if I’m looking for a quick bread my go to recipe is in the first Honestly Healthy cookbook.
- 500g spelt flour
- 4g dried yeast
- 2/3 tbsp sea salt
- 40ml olive oil
- ~300ml water (you may need more or less)
Mix the dry ingredients together in a bowl (the first 3 on the list above), then add the oil and water stirring until the mixture sticks together.
Knead in the bowl until smooth (usually takes a few minutes), add a little flour if its too wet and a little water if it’s too dry.
Place in a loaf tin and leave to rise in a warm place (I used the dough proving setting on our oven) until doubled in size (this should take 1hr 30mins – 2hrs)
Bake at 220 C for 20 minutes, then reduce oven temp to 200 C and bake for another 20 mins, turn out and cool on a wire rack.
Slice and Enjoy!!!