Spring clean your lifestyle!

The days are longer, temperatures warmer; ahhh the beautiful season that is Spring! Such a lovely time of year which sees the end of the cold and with it, quite possibly, the end of many bad habits too! Stodgy food, too many takeaways, very little or no exercise- all because it's been "too cold". Spring can bring all kinds of new fitness goals as well as the warmer climate, from wanting to start running/ entering races to simply wanting to get in shape for Summer. 
It's sometimes just knowing where to begin? You could start by making a brand new manageable plan which fits into your lifestyle by jotting down a few things to motivate you... Your aims, the habits you need to change, what kind of exercises you enjoy (or at least don't mind!). Many new classes begin in Spring (even us instructors like to hibernate a little over Winter!), why not see if there are any new or existing classes in your local area you'd like to try. You could spring clean your fitness wardrobe to, a nice new pair of trainers and/or fitness clothes can be very motivating. After all, there's no point having new clothes if you've nowhere to wear them!
As for the eating it's time to say bye bye to carb loaded winter foods and to say hello to yummy light dishes instead. Check out this link for inspiration:

http://www.bbcgoodfood.com/recipes/collection/healthy-spring 

I'm Back!!

It's been a while but after 2 lot's of maternity leave (and 2 new little people to keep me waaay too distracted!) I am now back in action ready to share my ideas, recipes, tips, likes etc once more. So if you're fed up of checking and seeing the same old blog entries then fear not... new entries are about to grace you with their presence and, more importantly, will continue to do so. Message me for anything you'd like to see on here and I will try my best. Happy Reading!

Feel fab loves...

... Vaseline Aloe Vera.

Brrrr, winter is almost here. Time to dig out your long running trousers, woolly hat and gloves and hit the pavements for a frosty yet refreshing jog, run or brisk walk! Winter can be a challenge exercise wise, but preparing for it can make it a little easier. I find these handy little tins of vaseline to be the perfect winter accessory for outdoor exercise (as well as all of the above), with the Aloe Vera vaseline giving even more soothing moisture with a lovely smell too! Simply smooth some on your lips before heading out, pop the tin in your pocket and wa-la... you're ready for action! 

Race yourself fit...

It's that time of year again... time to dust off your running shoes if you're a keen (or not so keen?!) runner or to maybe embark on a new challenge if not. Whether running the whole route or walking some of it, a race or fun run is fantastic for getting fit, for general motivation whilst being great for losing the pounds too! There are plenty of races coming up in Preston this Spring/Summer, why not have a look and see if any take your fancy...

Preston Guild 5k Run, Monday 7th May 2012 10am, Avenham Park. Click here for details.

Race For Life Sunday 17th June 2012 11am, Moor Park. See www.raceforlife.org to register or for details.

Run Preston Sunday 30th September 2012- 2k fun run, 5k an 10k options. Click here for details.

 

Healthier lifestyle... Younger looking you!

They say a picture paints a thousand words and this article from Yahoo aims to do exactly that by showing how someone could look in 10 years time depending on their lifestyle choices. Barring the added tan (which surely promotes tanning!), i'd say it looks spot on... Beats plastic surgery any day!

Click here for the article and see for yourself...

Summer treats WITHOUT the calories...

Summer's here, the sun is shining (well some of the time!) and with it comes plenty of socialising... Problem is, this often means plenty of calories too!

So here are a few ideas to help keep those calories at bay:

* Fruit Juice Spritzers.... a great alternative to white wine spritzers, saving approx 120 calories per glass! Also great if you don't drink, or don't want to, and fancy something a little more tasty than water to quench your thirst. Simply mix- or ask for if dining/drinking out- 1/2 a tall glass of fruit juice (of own choice) with 1/2 a glass diet lemonade/soda and waa-laa... your very own low calorie spritzer to keep you refreshed all summer long!

*Fruit Skewers.... A fantastic snack or dessert idea, fruit skewers are refreshing, tasty AND highly nutritious. All you need is a pack of wooden kebab sticks (or cocktail sticks if making mini versions) as well as a selection of fruit of your choice. Fruits such as melon, strawberries, grapes and pineapple are ideal as they don't dry out or brown as quickly as e.g apples and bananas. Now slice and dice your fruit onto plates or into containers, grab a stick and slide on whichever fruit pieces you fancy. You can then have them as snacks throughout the day (perfect for hot sunny days) or serve them as a dessert... you could even add a small amount of ice-cream if wanting a bit of a treat! Scrumptious.

*Solero Smoothies... Ok let's face it, we can have the healthiest of intentions all we like but sometimes we just neeeed ice-cream (it is summer after all)! So why not choose one that tastes delicious but isn't actually that naughty at all. Solero Smoothies contain just 99 calories and 2.2g fat, and taste just like ice cream (without all the extra calories!). You can choose from Strawberry and Banana or Blackberry and Banana... a tasty summer treat without the guilty feeling!

Run for fitness.... Race for Life!

Sunday 3rd July, Preston Under Cover Market, 10am

Want to get in shape AND raise money for a good cause? Then Race for Life is just for you! It's only 5k which may sound far but really isn't bad at all. In fact, you'll be crossing the finish line before you even know it.

It costs just £14.99 to enter and is a great day out with the added sense of achievement for actually making it round (whether running the whole route or even walking parts).

See www.raceforlife.org for full details or to register. Why not get a group of you together (friends, family, colleges) and make a day of it. It's a great way to get fit, maybe even lose a few lbs, whilst raising money for Cancer Research. Go on, there's too many reasons not too!

Happy New You!

It's the first day of 2011 and it's that time once again- time to embark on a fantastic healthy (though often unrealistic) lifestyle which will see the weight drop off in no time and leave us feeling just fabulous!? A few weeks in, however, and it's all too easy to lose interest and -heaven forbid- return to our old ways!

If you're fed up of making resolutions that don't last then why not break the cycle once and for all. Instead of making 'New Years Resolutions' simply make gradual and effective lifestyle changes which will last all year instead.

You could start an exercise class or take up a sport (or, wait for it, even join a gym!)... but the trick is not to over do it (e.g i'll go every day!) and to find something you enjoy. A good tip is to always have a clear goal in sight. For example, it may be cold and dreary at the moment but in just a few months it'll be holiday time once again :-).... always a fantastic way to keep motivated (just think bikinis!).

Your first mini goal could be to lose 7lbs in 4 weeks or to run 3k, then once you have achieved this, simply set a new goal e.g lose next 7lbs in next 6 weeks and/or to run 5k by Spring. Once you make it to this stage (go on, you can do it) you'll be feeling much healthier and in shape, and hopefully even enjoying what you're doing (or at least not seeing it as torture!) which will push you to achieve your next goal. This 'bit by bit' approach means you're much less likely to give up and more likely to keep it going all year through. So when that holiday does finally come along, at least this year you'll be ready for it!

Feel fab loves...

Sex Symbol Aerotan

So here it is...Winter. And with it; pale, washed-out looking skin. The partying may almost be over, but it still feels nice to have a bit of colour during these cold, dark months. Sex symbol Aerotan is an instant spray tan which gives a shimmery golden glow but most of all, it doesn't streak and washes off your hands in an instant too. It's perfect for a 'quick tan fix', whether for a night out or just to go shopping. And if you're not a fan of sunbeds or 'faffy' fake tans, then it's fantastic for taking on holiday too.

It's only available in specialist salons or on-line though; why not pop 'Sex symbol Aerotan' into a search engine and see what offers are around (usually £15 per bottle but often cheaper if you buy a few).

So even if you feel tired and washed out after all the festivities, at least you won't look it! Bronzed goddesses eat your heart out.

Recipe for Sweet Butternut Squash soup...

It's that time of year again... yep, that's right, time for some good old fashioned food to make us feel all warm inside.

It can be so tempting to 'eat bad' when the weather turns... steaks, chips, desserts/ home baking... basically any food that 'warms' and 'comforts' us in from the cold. Of course these foods are all fine in moderation (as 'treats' as it were) but if eaten too often, it can be easy for the lbs to creep back on.

So what better to balance things out than a tasty, nutritious, heart-warming soup. This one is all 3 rolled into one, with a sweet little kick for extra warmth!

What you'll need:

1 small butternut squash (diced)

450g sweet potatoes (diced)

1 small onion (finely chopped)
1 large Granny Smith apple (diced)
950ml vegetable stock/water

2 tsp Olive oil
1 tbsp dried mixed herbs

Blender

8 servings, takes 30 mins (5 mins prep, 25 mins cooking time)

1. Heat the oil in a large saucepan and sautee the onions, butternut squash and sweet potato for 5 minutes. Add the apple, vegetable stock and herbs and bring to the boil. Reduce heat, cover pan and allow to simmer for 20 minutes.
2. Remove pan from heat. Work in batches depending on size of blender, pour soup into the blender and blend until smooth. Serve soup and/or re-fridgerate the remainder (great for taking to work or saving for another day). Choice to add a wholemeal bread roll or pitta, slither of light margerine. Garnish to decorate if desired.
3. Grab a spoon, snuggle up and enjoy!

Per Serving (without roll or pitta and margerine) - 138 kcals, 2.9g protein, 27.9g cardohydrates, 1.6g fat (0.2g saturated fat), 3.9g fibre, no added sugar.

Feel fab loves...

...Nando's!

Peri-Peri Chicken, freshly toasted pittas, flavoursome spicy rice and you can even have a starter and main course too. Oh, and it can all be low in fat.
Yep, you heard it right. Losing weight means keeping an eye on what you eat but it needn't mean sacrificing taste or your social life. It's fine to eat out... the trick is not to pig out!
Nando's is a personal favourite of mine as it tastes delicious but is easy to cut down on the calories too. The chicken is flame grilled not fried and the peri-peri marinade is very low in fat. But beware of mayonnaise! This is where most of the calories will be, so simply ask for your pitta, bun or salad without mayonnaise (a good tip when buying sandwiches too) and perhaps ask for chilli jam instead or go without. There's a low-fat spicy rice option instead of chips (maybe pinch 1 or 2 off a friend or your partner as a mini treat instead!), and starters such as red pepper dip with pittas which is perfect for sharing. Another great option as a side is a corn-on-the-cob which is naturally low in calories and, again, very tasty!

Nando's also do great little spices and sauces for home cooking, low in fat yet again, which can make things like salads and chicken pittas taste a little more interesting.

So now you can treat yourself to a meal out (or in) without the guilty feelings.... enjoy!

This Season's 'must'... Press-ups!

I know, I know... they're not everyones cup of tea and, if done properly, they blinkin' well hurt but good old fashioned press-ups are great for toning your upper body and for keeping everything nice and firm! That's a firm bust, nicely defined shoulders and it'll be time to say bye bye to those 'bingo wings'!
Autumn may be on it's way (and with it, plenty of layers) but it can still feel great to have lovely toned arms, whatever the weather. Think party dresses, think tight fitted jumpers, even sexy lingerie (?)... Autumn and Winter needn't have to mean covering up, instead it can be a great time to get into shape rather than waiting til the New Year.
Here's how to do them (go on, how many more reasons do you need?)...

1. Start with an exercise mat (or a bath towel if you don't have one) and get onto 'all fours', knees hip width apart and hands directly underneath shoulders or slightly wider, facing forward.
   
2. Choose the position best for you: Beginners= knees underneath hips in a 'table' position, Intermediate= take knees further back to increase resistance, Advanced= knees as far back as possible or off the ground into a full press-up (very advanced, do not attempt if you have any weakness in your lower back).
3. Bend the elbows and lower your chest towards the floor, slowly and controlled, until your nose is almost touching the ground, slowly push back up into start position without locking elbows.
4. Speed should keep steady throughout, roughly 2 seconds each way. Breathe in as you lower, breathe out as you push up.
5. Aim to perform 2 x 8 reps 3 times per week, increasing to 2 x 20 reps as and when possible.

They're great for whilst on holiday, or if you're away with work, as you don't need any equipment other than the mat or towel. So there's no excuses not to give them a go, which combined with a balanced diet and general exercise, will give you gorgeous toned arms all-year round. After-all, flabby arms are sooo last season!

Run Preston!

Ok... so running may not be your idea of fun (or at worst, it may be your idea of torture!), but when you think of the benefits- improves cardiovascular fitness, relieves stress, helps tone you up all-over, assists weight-loss- it's hard to say a bad word against it.
It can be tough when starting out but once you get going there's often no stopping! After a few weeks you'll feel fitter, start running further and wa-laa... you're ready for your first challenge! And what better challenge to set yourself than the annual 'Run Preston'! There's a 5k and 10k and it's on Sunday 26th September, giving just under 4 months to prepare. It needn't be too daunting; simply set little goals along the way, gradually increasing distance, and you'll be amazed at how quickly you progress (whilst losing weight and/or shaping up in the process). It really is a great day and though it can be tough in places, the support of the spectators helps get you through. Click here for more details/application form, or contact me for details of training packages... Go on, you never know until you try!

Feel fab loves...

...Cadbury's Highlights Hot Chocolate!
Love chocolate but hate the calories? Then these little gems are just for you. Imagine all the yummy-ness of Cadbury's chocolate but with a lot less guilt! You can buy it in tubs also but I find individual sachets are much handier and are perfect for popping in your desk drawer or bag (great for emergency chocolate cravings!). They contain just 40 calories and 1.4g fat per sachet, that's approx 200 calories and 10g less fat than an actual bar! They're still high in sugars though so once per day maximum is best, though an extra sachet fine if you need more.... afterall, they're still much better than giving into the real thing. They're also a great substitution for tea and coffee if you're trying to cut down on the caffeine, and can be a good distraction from eating biscuits if that's your downfall too!
So next time you're getting the groceries in (all healthy i'm sure!?), why not pop a few sachets into your trolley and see if they do the trick for you!

Recipe for Egg and Pepper Saute...

Wanting a nice light meal which is quick, healthy AND tasty? Look no further! This fresh, colourful little number does just the job and, even better, it's a great source of protein too (the perfect training partner for exercise). Enjoy!

What you'll need:
1/2 tbsp olive oil
1 small onion, finely chopped
1 yellow or orange pepper, de-seeded and finely sliced
1 clove of garlic, crushed
150g green beans, sliced into halves
4 tbsp white wine (or vinaigrette)
2 ripe tomatoes, diced
2 medium eggs
2tbsp chopped fresh parsley
crusty wholemeal bread, to serve

based on meal for two, takes 25 mins (prep and cook)

1. Heat the olive oil (or use spraylight spray to reduce calories further) in a large frying pan and fry the chopped onion and garlic until softened (for approx 2 minutes). Add the peppers, green beans and white wine or vinaigrette. Fry all together, stirring for another 2-3 minutes.
2. Add the diced tomatoes and fry for a further 1-2 minutes until tomatoes are warmed through. Make 2 medium sized hollows in the vegetables with the spatula or spoon.
3. Crack an egg into each hollow and cook over a medium heat for 3-4 minutes or until the egg is to your liking. Sprinkle the parsley and add seasoning to taste. Serve with crusty bread and wa-la, dinner is served! Who knew healthy could taste so good?
   

Per Serving (without bread) - 187 kcals, 10g protein, 11g carbohydrates, 10g fat (2g saturated fat), 4g fibre, 0.23g salt plus no added sugar.

Feel fab loves...

Anti-ageing Creams!
We often spend a fortune trying to make our bodies look good... gym memberships, organic food, spray tans etc etc. And for when we're not feeling so great about them (or when good intentions fall a little by the way side) we can simply hide our bodies away until another day. But there's one part of our body that, for the majority, is always on show...our face!

Some anti-aging creams may seem a bit of a splurge in comparison with cheaper ones available, but- from personal experience- you can definitly see and feel the difference. There are so many great ranges out there (you could speak to an assistant to determine which best for your skin type), but my own personal favourite is the No.7 Protect & Perfect. It leaves my skin feeling lovely and soft as well as looking fresher/younger too.

From smooth foundation to forgiving eye cream (perfect for hiding late nights and/or long days!), Protect and Perfect is a great mid-price anti-aging range which not only adds a touch of luxury to your skin care regime, but also gives free gifts and Boots Advantage Points too...pure indulgence at it's best.

Get fit, have fun and help raise millions...

We've all heard about this years Sport Relief but how many of us are actually taking part? It's easy, simply round up a couple of friends or family members and go to http://www.sportrelief.com/ to register. There's a 1 mile for the unfit (or for those who like to take it nice and easy), a 3 mile for intermediates and (deep breath) a 6 miler for those with stamina and/or who like a good challenge! Running is great for cardiovascular fitness and is a brilliant way to burn calories too. There's still places left for the 'Mile' at Avenham Park, Preston, Sunday 21st March... so why not log on, dust off those trainers and go run!

Feel fab loves...

....Fruity Ryvitas!

We all know Ryvitas are a great snack when slimming but they can taste a little like, erm, cardboard. Well... not any more! Ryvita Fruit Crunch crispbreads have a lovely top layer of seeds and currants making them actually rather tasty. You can eat them as they are or perhaps with sliced banana on top (a great energy snack) or even with a good old fashioned cup of tea. And what's more, they're only 57 calories each so go on... snack away.

Recipe for not-so-naughty Sticky Toffee Puds!

Here's something novel, a dessert that's actually not too bad for you! And it's secret?...easy, take out the fatty bits. In other words: butter! And in it's place- date puree. It may not sound as tempting but these little puds still taste delicious and come with a lot less guilt! But watch out, they're still quite high in sugar and so should be seen as a treat within a balanced diet (especially if trying to lose weight). Ok thats the prep talk out of the way; time to don your apron, grab that whisk and bake baby bake... enjoy!

What you'll need:
87g pitted dates (fresh or dried)
75ml maple syrup
42g self-raising flour
1/2 tbsp vanilla extract
1 large egg, seperated
Food processer or hand blender

based on 2 puddings, takes 1 1/2 hours- simply double up on ingredients if you want to bake 4!

1. Pre-heat your oven to 180 degrees c(fan assisted 160)/gas mark 4. Simmer the dates in 90ml water for 5 mins. Tip the remaing into a food processer (or use a hand blender), add 3 tablespoons of maple syrup along with the vanilla extract, and blend until smooth Transfer into a bowl and mix in the egg yolk then the flour.
2. In another bowl, whisk the egg whites until stiff and slowly fold in the date mixture as above. Spoon one tbsp of maple syrup into both of the pud moulds then add the mixture dividing equally. Cover each mould with foil (nice and tight) and place them in an ovenproof dish. Finally (nearly there!)...pour hot water up to half way up the side of the moulds and wa-la, into the oven it goes. Cook for an hour and/or until you can place a skewer through each pud and it comes out clean.
3. Once you're happy with your puds, take off the foil and run a knife around each one to loosen form the mould. Now place a plate over each mould, quickly flip over and there you have it. Drizzle a little maple syrup over to finish and you could add a very small amount of low-fat ice-cream as an optional extra treat!

Per serving (without ice-cream)- 339 calories, protein 7g, carbohydrates 73g, fat 4g, saturated fat 1g, fibre 2g, added sugar 25g, salt 0.33g.

Feeling fab at 30

Happy Birthday to me!! And this year it's the not-so-dreaded 3- 0! To me, the saying "you're only as old as you feel" has never been so true. And the secret? It's simple...taking good care of myself, physically and emotionally. Exercising and eating a balanced diet is the most obvious way to do this (not always easy but very worthwhile), but also relaxation and/or having fun is important too! Why not make space in your diary and do something just for you- a trip to the cinema, a girls night in (or out!), even just taking a bath- anything that makes you feel good. It'll knock years off you in no time!