Make your fat cry with this low intensity Ab shredding and butt burning fitness class. I am talking about Legs Bums & Tums, you will squat till you drop!
Legs Bums & Tums is the perfect full body aerobic workout aimed at specifically toning up your legs, bum and tum. These are notoriously the worst parts of your body when it comes to shifting fat, so by targeting them one after the other you’re tackling all three key problem areas in one fun-packed but very effective 45 minute class.
Starting with a stretch warm up to some get pumped music, then moving into the core of the workout, a circuit repeated 3 times, including: Squats, lunges, ab crunches and mountain climbers.
Is Legs Bums & Tums right for you? Are you looking to:
Start exercising and not sure where to start?
Mix up your regular workout routine
Tone and firm Legs Bum & Tum
This class went hand in hand a day after boxercise. Unfortuantely I can’t make next week’s class, but i have already booked myself in to the following week.
Can’t get to a class? Try these at home: (Link courtesy of My Protein)
We’ve both been busy training, working hard, moving houses and changing jobs so we haven’t had much time to post recently.
We’re committed to bringing you the latest news in our fitness journeys and beyond so will be posting more frequently! YAY!
This weekend I took part in the Three Peaks Challenge with my work colleagues. We had 24 hours to climb 3 of the biggest mountains in the UK; Ben Nevis, Scafell Pike and Snowdon.
We ascended (and therefore descended) around 3000m across the three mountains with 44km walking and 2000km driving. This was no small feat and was way more challenging than we imagined it would be. The only sleep we could get was in the van between the mountains which doesn’t sound too bad, until you realise that the van is going to be quite erratic to get us there on time and there are 6 other sweaty bodies in there with you (I think the smell of man BO is going to be forever in my nostrils). You can’t stop for decent meals so you have to bring a lot of snacks with you, carbs carbs carbs for between the mountains and high sugar snacks and energy gels to carry up the mountains. All of this plus wet weather kit, lots of water and any additional kit you might need in your pack and you’re looking at carrying a fair amount of weight.
As someone who doesn’t eat meat, I also didn’t have any particularly high protein snacks with me. The lads were carrying things like biltong to add that extra bit of protein when their bodies were craving it. I survived on a diet of pasta, Mini Cheddars, Skittles and Veggie Percys as well as energy gels, Lucozade Sport and about 6 litres of water.
It was tough, really tough. I didn’t carry walking poles as I found that they slowed me down on our training weekend. This was a double edged sword; I would have been slowed down by the poles but I would have taken a lot of pressure off of my legs and knees should I have decided to use them. I’m glad that I didn’t.
I am so proud of my body and I feel incredibly strong, my legs held out the whole way, I achieved a time that most people can only hope of getting.
Our final times were:
Ben Nevis Car Park to Pen-y-pass Car Park: 26 hours, 20 mins
Peak of Ben Nevis to Peak of Snowdon: 20 hours, 38 mins
We were told before we took on this challenge than anything under 30 hours was an achievement. We smashed that.
The individual mountain timings were:
Ben Nevis – start 15:00, summit 18:18, 5 hours 31 mins total climb
Snowdon – start 12:20, summit 14:56, 4 hours 59 mins total climb
I learnt a lot about myself on this journey, I am stronger than I ever could have imagined and my willpower and stubbornness can be a blessing. I can sleep in a van (something I couldn’t do before) and dribble a lot when I do so. My sense of humour can withstand the toughest of challenges.
Unfortunately, we hit bad weather on both Ben Nevis and Scafell Pike. At the top of Nevis we were shrouded in clouds which decided to pour hail, sleet and rain on us as soon as we began our descent. Scafell Pike is hell on Earth and we almost got lost due to the low visibility whilst we made our way through the fog of clouds that surrounded us. Fortunately, another group were coming up at the same time as us and one of them knew the way and helped us get back on track (THANK YOU KIND STRANGER). With drops of thousands of feet hidden around us, we had to make sure that we didn’t put a foot wrong. The wind picked up on all three mountains and was bitingly cold, it whipped around us and we had to keep firm footing to keep from being swept away.
It wasn’t just tough physically and mentally, it was incredibly dangerous too. Thankfully we managed to do it with no casualties and no major injuries. Though there were a few sore bums when some of us fell over on the descents. The paths (when you’re on a path) are made of uneven stones which are very slippery when wet. I was lucky to only fall down on the grass bank which I decided to climb to avoid the dodgy rocks on Scafell Pike.
As we descended Snowdon, with sore knees and heavy eyelids, our spirits were still strong. We reached the finish line after one more bend, just one more, oh wait, yeah, one more bend! And we were full of pride for the stellar effort that we had put in. I think we’ll be feeling this sense of achievement for a few weeks yet and I am so proud of the team that I was with for suffering through the pain and reaching the finish line.
Would I do it again? Maybe, when I forget how horrible Scafell Pike is to climb in the dark and what a disgusting climb it is.
Would I recommend it? Yes, absolutely. You’ll never do anything else like it.
As you know, I am not one to stick to a strict recipe, so tonight when I got in I thought I would just throw whatever I could think of together and see how it went…
It was good enough that I had to share it immediately, with Oliver’s review a simple “YUP”.
What you need:
2 sweet potatoes
A can of Cannellini Beans
1/2 cup dried split peas
1/2 cup red lentils
Some sea salt
Some proper peppercorn pepper (the ground stuff just doesn’t cut it)
2 shallots (finely chopped)
2 cloves garlic (minced)
Dried coriander leaves
Italian herbs mix
For the bean mix:
Drain, wash and pat dry the beans. Put the beans, lentils, split peas, shallots and garlic in to a pan and cover with water. Then add in the coriander leaf and italian herbs, be generous because the flavours really need to soak in to the water to taste! Put on a low-medium heat until it boils (I put it on for about 25-30mins before taking it off to reheat once the potatoes were done… I wasn’t planning on making a recipe for this so didn’t take exact notes).
For the sweet potato:
Chop the potatoes in to quarters lengthways, place in to a shallow dish (the pyrex kind) and sprinkle loads of dried dill to cover the potatoes. Add salt and pepper to taste. Melt some coconut oil and pour over (about 1 tbsp worth). Put on a high heat (I did it at 225C on my fan oven) and turn so all 3 sides spend time facing down. Just before they’re done, sprinkle some more salt on the skins to crisp them up. It took 45 mins for the sweet potatoes to cook for me but just keep an eye until you’re happy they’re crispy enough!
You can tell how good this was by the fact I was so excited about it that I had to share it immediately!
Enjoy and leave a comment/review below if you try it out!
Crème Fraîche (300ml pot, don’t buy the fat free kind – it’s packed with sugar)
Chia Seeds (3 tbsp)
Ground Almonds (1/2 cup/around 4-5 tbsp)
Rose Water (a glug – you’ll need to taste it to see how much you want. I got a 190ml bottle for approx £1.50 from ASDA)
Sunflower Seeds (to top with)
Berries (I used dried cranberries and fresh blueberries and again these are to top with)
This is so super easy and should make enough to last a full work week (5 days) and will take about 5 minutes if you’re super slow at mixing.
Empty the crème fraîche in to a mixing bowl, add in the chia seeds and ground almonds, mix this all together. Add a teaspoon at a time of rose water, stir and taste as you go, once it’s to your taste it’s pretty much ready to eat!
Spread the mixture on top of the Fruit Crunch Ryvita as thick as you want, top with sunflower seeds and berries and that’s it! A delicious breakfast that will last days! (Store just the additional crème fraîche mixture in the fridge to keep it fresh).
Give it a go and don’t forget to leave a comment below!
If you haven’t guessed already, i love seafood. Especially salmon.
As i have preached about in previous posts, i shop with Muscle Food and oh sailor do they deliver with their seafood! So after receiving my latest delivery from my favourite meat team, i was desperate to cook the fresh salmon fillets.
Fresh Salmon Fillets:
– 2 x Fresh Salmon Fillets (Muscle Food)
– 1 x Lemon (for juice and slices)
– A handful of Dill
– Coconut Oil
~ Oil up the baking tray with coconut oil and place both fillets in it, scatter dill over the top of the salmon, cut two slices of lemon and place over the dill. Squeeze the rest of the lemon over both fillets and place under the grill.
Once grilled to your liking, place salmon on plate with your side servings (I served with Asparagus and sweet potato)
I hope by now you’ve had a chance to try the starter and main course in this thread of recipes and enjoyed them as much as I do!
This is, by far, the simplest of all of the courses and is so ridiculously tasty. If I’m honest, I thought this would be the most disgusting thing I have ever eaten in my life and was very pleasantly surprised when I took my first spoonful and found the texture and taste to be incredible. This recipe should serve 4 people (but if you enjoy it as much as me, it may disappear before you get a chance to put it on the table…).
Dessert – Banana, Almond and Chia Seed Pudding
What you will need:
1 cup chia seeds
1 carton almond milk (if anyone has nut allergies you can use soya, coconut or oat milk)
Chop up the banana and put the almond milk and banana in to a blender/smoothie maker and blend until smooth.
Split in to 4 serving dishes – I used a fancy latte glass I had hanging around. Make sure there is some room in whatever you’re using… you’ll see why.
Put 1/4 cup of chia seeds in to each dish, mix, and place in the fridge to cool. The chia seeds will absorb the liquid and become soft, they will also grow. The longer you leave it, the softer they become. I left it about 30 mins and the texture was like mousse however you can eat it straight away, the seeds will just be crunchy.
I hope you all enjoyed yesterdays recipe Flaxseed bread with Guaca-HOLYMOLY. Today I’m bringing you the main course, one of my absolute favourites. I love pizza; pizza is glorious, pizza is great. Traditional pizza is also full of all those things that you really should not eat… so when I started eating clean, I thought this would be my downfall. Except, as it turns out, the best thing about clean eating as opposed to dieting is that you can still eat all of your favourite foods, you just find creative and innovative ways to adjust them to suit you!
Okay okay okay… so this recipe is not 100% clean… BUT with clean eating you still need a balanced diet, so the cheese is fine as long as you aren’t eating loads of cheese every single day (and your body processes dairy fine). Moving swiftly on…
Main Course – Courgette Pizza
What you will need:
For the base:
1 cup coconut flour
1/2 cup cheddar cheese (grated)
For the sauce:
1 punnet plum tomatoes
A splash of apple cider vinegar
1 clove garlic
For the topping:
Cheddar cheese (grated)
Any other toppings you want to add!
Start by chopping the courgette in to very small pieces. I do this by using my spiralizer to make “curly fry” shapes then chop those up even more finely with a sharp knife. Pop this all in to a large mixing bowl (or, as in Part I, if you don’t have a mixing bowl just use a large pan). Add the coconut flour and eggs and mix it all together, if it’s still too dry add a small amount of water. Add in your cheese and a generous amount of dried coriander. Mix well then place on a baking tray, smoothing it out in to all of the edges. Pop this in the oven at 180oc for a normal oven or 160oc for a fan assisted oven. Leave until it turns golden-brown (see pic below).
Whilst this is cooking (it can take around 10 mins) you can work on making the sauce. Keep an eye on the base as it might need taking out whilst you are making the sauce, though!
Chop up all of the tomatoes in to quarters and place in a pan on the hob on a high heat. Add a splash of apple cider vinegar. Stir well and allow to boil. Add in 1 chopped clove of garlic and a generous amount of chives. Turn the heat down to a medium heat and continue to stir regularly, letting the tomatoes completely break down. Once they are completely broken down, let the mixture cool for a few minutes and blend to a very smooth consistency. Pour over the base and spread with the back of a spoon.
Add your cheese and toppings and place back in the oven at the same temperature as before. Keep an eye on it and let it cook until the cheese is all melted and looks like you would normally have your pizza – I leave it about 10 mins.
Serve and enjoy!
Pro tip: If you want some a side to go along with your pizza, make some sweet potato chips. I have a tefal actifry which makes the most incredible sweet potato chips, however if you chop up and place them in the oven (just like frozen oven chips but without the guilt), add some melted coconut oil over the top and some salt, you can get equally tasty sweet potato chips!
NB: I wouldn’t normally serve pizza and chips at a dinner party, but with the twist on these it is more acceptable I believe, plus it caters to all ages!
As usual, please let me know how this recipe worked for you in the comments below!
#GetHenchMonday started as a bit of a joke; I was in my car after completing Taekwondo and an hour at the gym and feeling good about it, so I took a classic bicep curl selfie and plastered it across social media. I’ll even (begrudgingly) post the offending photo here for you:
Please don’t hold it against me…
Since then, however, #GetHenchMonday has started to mean more to me. It’s become a motivator, a way to start the week off right and to clear my head after (everyone’s favourite) work day.
On Mondays I always push myself harder and continue going for longer, I can’t plan anything social on a Monday anymore because the Iron Paradise and the dojo are the only places I belong! It’s silly and it’s cheesy but it’s become a lot more than just a hashtag – it’s the reason I rush home from work to run to Taekwondo, the reason I am willing to run 3k to the gym after an hour and a half of Taekwondo, push the weights hard for an hour and run back home. It’s the motivator behind exercising from the moment I get home until around 10pm (approx. 5 hours every Monday!).
It also helps me get back in to the swing of things during the work week, reminding me how much I enjoy the exercise, the training, the discipline so I don’t miss a night at the gym. This is especially important if I’ve had a lazy weekend or start trying to make excuses in my head!
I’m also a self-confessed over thinker. We could have a seemingly innocuous conversation about nothing in particular and I may dwell on it for hours, thinking I should have said something differently – or was how I said that rude? Did I come across as pushy? Or a thousand other questions that pop in to my head. This doesn’t happen with every conversation, of course, and it doesn’t happen with every single person. (It isn’t always limited to specific people either though.) Exercise is the BEST and the ONLY way I have found to stop this, and it’s great! Not only does #GetHenchMonday discipline my body, but my mind benefits considerably as well.
As silly as it sounds, I would recommend it to anyone and everyone, start your own hashtag for something you enjoy or something you want to do, do it every Monday and you’ll become more enthusiastic about and learn to look forward to and love it! It doesn’t have to be exercise either – it could be studying or knitting or cuddling your cat. Give it a try and see how you feel – don’t forget to comment your results below!
I’ll leave you with the results of tonight’s #GetHenchMonday here: