Fitness Friday: Food Cheats

Hello there! Apologies for the super late post today - I didn't get home from work until 10.30 last night. Writing posts in the week is getting harder and harder!

I don't know about you but regardless of how hard i work at the gym I need to keep my diet in check with good food and staying strict.

Any kind of cheat is helpful, and a food cheat is even better right?? Here's a few things to add to your diet to help your body throughout your fitness journey:

1) Coconut oil. Probably listed in every 'must have' list of foods for the fit and healthy, coconut oil really is a wonder food. You can use it to cook with, on toast, in cakes and generally you can smother yourself in it too! 

Adding this to a protein shake will boost your metabolism and elevates growth hormones,so this stuff simultaneously burns fat and builds muscle. Sounds pretty super to me!

2) Cottage cheese. I love this stuff, its really versatile. You can use it in salads (it then doubles up as dressing too), and as a replacement for cheese on top of pasta bakes for some melted stringy goodness. It's high in protein, low in fat and high in calcium so it packs a good punch into your body as it is, helping you to boost muscle mass. I also find it easy to snack on too, straight from the fridge with a spoon....the one with pineapple is the best!

3) Cinnamon, cayenne pepper and ginger. They all have a thermogenic effect, i.e. they increase your bodies temperature and therefore its metabolism and fat burning level. Adding cayenne pepper to savoury food and cinnamon to sweet food you can boost your fat burning rate, who doesn't love cinnamon on things?? I'll be adding this to my protein pancakes for sure!

4) Quinoa. Long have I been eating this amazing grain, higher in protein than others it can double its magic by being your carb portion and adding more protein to your meal.Not only can it be used in salads but also to replace rice and pasta and even oats. I regularly cook a bag and store it in the fridge and use it in whatever I want throughout the week - replacing my oats with greek yogurt and fruit, in salads and also to make my own version of egg fried rice.

Try swapping some of these foods into your diet and see what happens! I will be trying to add cinnamon to my diet as I can't stand cayenne pepper....!

Do you have any other suggestions to add to this list?


L xxx

Fitness Friday: Running Away From Bad Habits

Sometimes you can run but you don't get yourself very far.  Constantly running also won't get you far enough from those bad habits that will come back and bite you on the bum harder than ever before. 

I'm sure you've all heard the sayings, 'You can't out-train a bad diet' and 'Abs are made in the kitchen' but I've been reading a lot of magazines with interviews and they're not the only things that are going to help.

Image from Dr Kehres.com

Kick the following habits and you'll make everything much easier for yourself in the short and long term. Try changing your bad habits one at a time and see how it helps!

1) All or nothing - Stop making everything harder for yourself by stopping and starting, the yoyo diets and the running for 5 miles a day only for a few weeks before stopping again. These will not only lead to potential injuries pushing you further back than you were in the first place but also causing you to gain more weight when you yoyo diet. Get yourself in a steady routine and build on it, make it a habit and make the whole thing much easier. Consistency is key.

2) Leaving before stretching - this one really bugs me! Sometimes I understand leaving one class early to get to another as many people do when trying to squeeze in workouts after work. But its really important that you cool down after a class or gym workout to prevent delayed onset muscle soreness - that big ache you get the day or two after the gym.
I've started to attend a balance class recently to help with my stretching and flexibility and have found that it has really helped. If a separate class has helped then the 5 minutes at the end of each class is certainly going to help in the short and long term....don't skip it!

3) Starving not snacking - whatever you do, steer clear of starving yourself. Not only is this not good mentally as you will know you are depriving yourself but also it causes your body to store whatever you eat next, and guaranteed if you're anything like me when you haven't eaten in a while you end up overcompensating and stuffing your face the next time you do! Keep your sugar levels steady and your metabolism at its optimum rate by eating little and often.

4) Working out on an empty stomach - Morning cardio is something that a lot of people rave about, but this kind of thing is more beneficial if its a 40 minute brisk walk as opposed to skipping your afternoon snack before doing a workout. Having a snack before a workout will stop your sugar levels from crashing, and also provide you with fuel to complete your workout, if you're doing the right sort of workout your body will be burning calories long past the snack that you've eaten.

5) Bingeing after a workout - Everyone is a culprit of this at times, especially when we know a huge meal out is on the cards. But on your average day the worst thing is believing that you've burned off enough to allow yourself a 1000 calorie meal. You need to feed your body with protein and carbs after a workout so it can recover but anything more than a normal balanced meal will mean your workout was pointless.

6) Getting stuck in a rut - Always change up what you do, different classes, different weights, even a different order of a routine you do normally will make your body work harder and longer. Try a new class, go for a run somewhere more challenging or just with a change of scenery.

7) Not having a plan - Don't ever go to the gym without a plan. So many times I have wasted time when I haven't really had a routine or a body area that I was going to work on. You end up wandering around using whatever is available or closest to hand and then leave having done an average workout when you could have maximised your time and really worked hard.

8) Not getting enough sleep - This has to be one of my favourites, make sure you get the amount of sleep you need. I liked getting up and working out before work when I had the time, but this should never come at the cost of sleep. Sleep gives your body the chance to relax and repair and with the busy lifestyles that we all lead nowadays it's so important to get your 8 hours

These are just a few tips and tricks that I've been learning from experience and reading.

Which of these bad habits do you do most often? What are your tips for progress?

I'd have to say that mine would mostly be getting stuck in a rut as it's easy to keep doing the same things, and also binge eating after a workout. I rarely eat bad food, I don't binge eat ice cream or anything, I just get so 'hungry' that I can't stop eating so I end up eating more than I need!

L xxx

Fitness Friday: Writing a Diary

Hi there!

This week's Fitness Friday is all about accountability. I've never been one to write a diary but this year I really wanted to start writing one and noting down my meals, as well as attendance at any classes and any subsequent improvements I've made to show my progress in that respect.

My plan is to write out the following:

1) my meals and snacks each day - even when I've gone way over what I should have eaten. I don't count calories but occasionally I do add my food into an app like My Fitness Pal to calculate my calorie intake and see if I need to increase or decrease my intake of total calories, proteins, fats and carbs.

2) my exercises, classes, run distances and times, weights used, reps increased - basically anything that I've done. I know that I've improved over time but I would have liked to have seen the improvements over the months and years if I had written them down initially. It's greatfor giving you a boost when you're having a bad gym day and can't even do one rep.

3) quotes - Pinterest, instagram and any fitness type of person on twitter will guaranteed have a few quotes up their sleeves. Motivational, inspirational and pretty much anything to get you up and moving and not giving up. I've got tonnes of screenshots on my phone of these, they're really helpful on some days when you need a bit more to get you through. At the back of my diary there's a notes section with a lot of spare pages; I fill these with any kind of quote that inspires me.

I might go days without seeing anything new that makes me want to push harder and then come across 12 quotes that relate to me and my journey perfectly. So I scribble them all down for when I'm at a low point and I need them.

I've never been one for consistency when writing a diary. But I've begun to find it quite therapeutic to end each day writing down my food and fitness accomplishments for the day, plus anything that's inspired me. As well as the quotes in the back I also try and tie in any lapses in my food/exercise with work or social arrangements rather than leave it blank so I know in future what to fix when things start to go wrong.

So how has it been going since January the 1st?

I've had a few bad days of not writing things down but to be honest it's not a big deal; I know if I've eaten badly and when I need to cut back. I think the food part for me will probably be intermittent, when I've been slacking off and cheating a few times a week and need to reel in my snacking, or if I've been out a lot with friends for food and drinks and want the next week to try and make up for it.

What I really want is to create consistency in my plan and show myself my progress when I feel like throwing the towel in.

What I'll need is quotes to keep me going and inspire me.

I am looking into getting a fitness tracker in the next month or so but I do love the manual writing out of progress, and the Alice in Wonderland diary was just too cute to ignore!

What do you think of writing out your own progress? Would you write a diary to help you on your way and keep you focused? If not, how do you keep yourself on track over the long term?

L xxx

Fitness Friday: Food Maths

Good morning!

I've had a really bad 2 weeks of exercising, I've had a bit of a virus that wiped me out for a week or so. I thought I was OK but went to Body Combat and had to leave when the stars came rolling in and I thought I was going to hit the floor!

After a few days without the gym I felt better but work has taken over a session or two so I haven't really got my A game back yet.

Throughout this time I've had to try and reel in my eating habits. I do eat healthily and can't remember the last time I had crisps, biscuits or chocolate but I am constantly hungry so keeping my food and snacks all within a decent calorie range and without overdoing the sugar is important.

There's one thing that always helps me keep my raging food monster from taking over, and that's Food Maths. Bear with me, I'm not about to get some crazy equations out and boggle your brain in a Friday.... This is pretty simple. 

I'm giving you some foods and their equivalent exercises you would need to burn them off. Get ready to be horrified!

To start off, here are images from Pinterest so you understand what I mean:

Image from Pinterest but property of Skinny Mom

I don't know about you but 87 minutes of crunches, 272 burpees or endless running sound horrendous and boring and totally uninspiring!

There are definitely more fun ways of burning these foods off but MY GOD isn't it a wake up call?!

Let's have a browse of the next one.....




I love fried chicken but 65 minutes on a bike? I struggle with a 45 minute spin class!

159 minutes of climbing stairs?! My heart rate would sky rocket doing that, and don't even get me started on the 170 minutes of Pilates.

Wow, doesn't it all make it really hit home what you're eating??

I do find things like this really help but a lot of these snacks aren't what I eat so I've looked up a few of my favourite snacks and treats to see what I'd need to do for those:

1) Starbucks Blueberry Muffin - admittedly I am more likely to eat my mums homemade muffins as I'm a cheap individual and wouldn't fork out the cash (forever a student....) but blueberry muffins rate highly on my treat scale and I would pay for these when I had the cash....These come in at 380 calories which according to My Fitness Pal would take me 40 minutes of running (at 5mph) to burn off or 32 minutes of swimming.

2) Whitworth's Fruit, Nut and Seed mix - this stuff is the best mix I've found. It's an even distribution of fruit and nut as opposed to a game of 'spot the almond amongst the raisins' and all of it tastes great. In my opinion it's healthier than eating chocolate and sweets but it's easy to get out of control. A serving is 25g but I never measure.....going with a 50g helping this would give me 240 calories to burn. This equates to 23 minutes on the elliptical trainer as punishment...just for a few bits of dried fruit and nut!

3) 9 Bars - I can't get enough of these beauties, so many gorgeous flavours and some even have a bit of chocolate on them.....drool! The 50g bars can take you into the 280 calorie region meaning a 33 minute Zumba class is coming my way!

4) Nutella - its a shameful secret that I have a tub of Nutella by my bed (literally with my name on thanks to Selfridges!) that I tend to have a teaspoon out of when I'm feeling low, it does work to cure my chocolate cravings usually so I don't feel guilty about it but the other day I sat and ate quarter of the tub with a spoon straight out of the jar....whoops! That's 520 calories for a few spoons of happiness - I felt seriously better afterwards (long day and feeling run down, you know the drill) but the 65 minute hike with a weighted back pack necessary to burn them off definitely wouldn't!

So even with my seemingly healthier alternatives to a pizza and a family bag of crisps I'd still have to do some serious exercise to burn off my treats.

Have you thought about your snacks as an exercise to complete afterwards? Have you really thought about how much your weekend takeaway chinese food or pizza might be ruining your hard work during the week?

It's a scary thought, but it's all about balance. Being aware of your calorie intake from treats goes a long way to helping you towards your goals!

L xxx

Fitness Friday: Best Foods To Eat After a Workout

Good morning!

After giving you a load of tips that I've found help me and have helped others I thought writing a list of post workout foods would be a good idea. We all know that it's good to eat after a workout to replenish your glycogen stores, help prevent muscle breakdown and recover faster. The best time to eat is within 30 minutes of finishing a workout so it can be hard to have something with you if you're on the go or even just finding an appropriate snack. (source)

Most days I drive straight to the gym from work (otherwise once I'm home I won't leave the house again!) so when I finish my workout I most often have a protein shake - when I have really gone for it - and then I eat my tea. 

On the weekends however I normally go in the mornings and so need a snack to keep me going until my next meal. It's hard to choose what to eat to keep you going so I've listed some of the best foods you should eat after a workout for optimum nourishment and minimum fat gain:

1) Milk - The easiest thing you can have is a glass of milk. It's liquid so is easily digested and contains protein and fats that your body needs for recovery. Not only this is an easy and cheap snack it's also easily taken with you and if not, bought from a local shop. Perfect! Stick with full fat though, although the fat is higher it hasn't had as many chemical processes performed on it and is actually better for you.

2) Greek Yogurt - Greek yogurt has double the amount of protein of normal yogurt so is a great food to snack on, and mixed with fruit such as berries and a handful of nuts its a great way of getting in some vitamins and good fats to your day. It's also got enough carbs to keep you going.

3) Wholewheat wraps - If you really are hungry after your workout and not near a meal time your best bet is to have a wholemeal wrap, cook up some eggs and veggies and make a wrap, otherwise prepare them the night before and you can easily take them with you. Chicken, fish and feta cheese are all good sources of protein that can be put into a wrap with veggies and some other carbs such as quinoa, rice or beans and you'll be sorted.

4) Peanut Butter - One of my favourite foods! Spreading this onto some rye bread or rice crackers will help to stave off any cravings. Eating this with an apple or banana will also make a great snack and I've seen many pictures where other people have stuck 2 piece of fruit together using the PB to make a mini sandwich. Otherwise just a spoon or two straight out of the tub should see you right!

5) Quinoa - the superfood that contains a lot of protein but acts like a grain. Fills you up without filling you out, and can substitute so many other carbs such as oats, pasta and rice. I've had this for breakfast with almond milk, yogurt and fruit, as well as in salad to replace pasta and in wraps to provide some stodge to fill me up. It's a winner!

6) Smoothies - if you have the chance to make a smoothie than you're on to a winner all around. You can add in some oats or quinoa to thicken it up, whatever fruit you like for flavour and vitamins and yogurt and/or some protein powder to help rebuild your muscles. Using a smoothie maker would make this so easy and would be something I'd love to try more regularly! I'd even add in some peanut butter or chia seeds too for some extra protein and good fats.

7) Dried fruit and nut - I've made my own mix that I take to work with me and keep in a drawer for snacking on when things get a bit too hectic and the hunger just won't go away. Dried cranberries are my favourite and as for the nuts I just mix up any I can find to keep a good variety and also add in pumpkin and sunflower seeds too. This kind of snack is easily carried around in your handbag.

8) Protein shake - I tend to only have these when I know I won't be eating any actual protein any time soon. I personally think that eating chicken or fish is a much better option but sometimes life doesn't allow it! In this case I have a shake and I mix it with water, mainly to keep calories down but mixing with milk can give a better protein complex if you're not worried about calories. The protein that I have is just a normal chocolate flavour protein with 80% whey protein per scoop. I wouldn't bother with diet protein powders as although they may have less fat per scoop, you often need 2 scoops for the same amount of protein, cost more, and contains up to 10x the amount of sugar that a normal protein powder contains, pointless right??

If you want to check you can compare the one that I use - here - and the diet version from the same brand -here -

Another tip I was told by my personal trainer, as long as you consume a snack or meal that has equal parts carbs and protein then you will be sufficiently supplying your body with fuel after a workout. If you choose carbs only then you will cause your insulin to spike and then leads to a crash afterwards where you'll be reaching for more sugar to overcome it.

Just remember.....:



I'm on a personal quest this year to eat cleaner myself. I need to work on my snacks, and also wean myself off things so that they are just a treat. I've weaned myself off honey on my breakfast and now I need to reduce the amount of peanut butter I consume! It's a favourite snack but it's getting a little out of control oops!

What do you snack on post workout? Do you need to wean yourself off certain foods like I do?

L xxx