Healthy Lifestyle Tips

I am excited to add this 'Health' page to my blog, living a healthy life is very important to me. I was raised in a home of  a dietitian, my mum taught me how to eat the right way including well rounded nutrition to all my meals. As well as eating right I loved playing sports and being active as a kid and it has continued into my adult life.  So on this page I am going to post some healthy recipes that I love, my home work out routines when I can't make to the gym and hopefully these will help motivate you in beginning or continuing a healthy lifestyle.

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Why is it important to Stretch?

It is so important to stretch all your muscle groups on a daily basis especially before and after working out. We seem to be focused on cardiovascular workouts and strength training - which is great!  However, when it comes to stretching there are very few who do it and understand the importance of keeping their muscles healthy. Muscles, like other tissues in our body, need to be well circulated and healthy, by not stretching, we continue to overuse and fatigue our muscles, making them short and tight as well as causing a decrease in circulation, decrease in flexibility, increases the risk of tendonitis, increase aches and pain.

Here is a great video I found and have started using on my rest days that I found on youtube that helps show you how to stretch your entire body and increase your flexibility.

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The Whole 9 Yards

 

Complete one round in your best time with proper form.

Warm-Up and Cool Down well 5-10 minutes each.

¼ Mile Run OR 2 Min High Knee Runs
  100 Butt Kicks
  90 Flutter Kicks (45 each side)
  80 Moving (laterally) High Knees
70 Mountain Climbers (1:1)
60 Low Side Shuffles (30 to the right, 30 to the left)
¼ Mile Run OR 2 Min High Knee Runs
50 Jackknives
40 Walking Lunges (20 each side)
  30 AB Twists (1-1)
  20 Squats
  10 Sit-ups
¼ Mile Run OR 2 Min High Knee Runs

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Protein balls 

 

 1 cup Oats
1/2 cup of Chia seeds
1 cup of Natural crunchy peanut butter  
1/2 cup of Honey
1/2 cup Dark chocolate chips

Throw all the dry ingredients into a bowl / Melt the peanut butter & add to mixture / Add the honey & mix all together / On a tray or grease proof paper using your hands make 1 inch balls then put them in the fridge

EASY PEASY & SO DELICIOUS

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 Tricks

 

10 foods that boost your metabolism;

1.Coffee
2, Grapefruit
3. Almonds
4. Apple
5. Broccoli
6. Oatmeal
7. Spinach
8. Jalapenos
9. Yoghurt
10. Turkey


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Paleo Zucchini Muffins  

 

  1 cup of shredded zucchini
 1 1/2 cups of almond flour
2 tsp cinnamon
3/4 tsp baking soda
1/2 tsp sea salt
1/2 tsp nutmeg
 3 eggs
1/4 cup honey
 1 banana

Preheat oven to 350 degrees
 Mix all dry ingredients together.
Beat together eggs, honey and banana til frothy then add zucchini. 
Slowly add dry ingredients.
 Fill muffin tins 3/4 full the put in the oven for 35mins.
 

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Mini weekend work out

Warm-Up and Cool Down well 5-10 minutes each.

20min Jog

30 180 Squat Jumps
30 Push Ups
30 Flutter Kicks
30 Marching Glutes Bridges
1min "Fast" High Knee Runs

Complete three rounds.


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"Work out because you love your body, not because you hate it."

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 Energy bites

• 1 banana (not ripe)
• 1/2 cup Steel cut oats
• 1/2 cup natural peanut butter
• 1 tsp vanilla extract
• 1/2 cup of dark chocolate chips

Directions:

1. Mash up the banana, add steel cut oats and mix together to combine. 
2. Add peanut butter (I like to zap it in the microwave for a few seconds to soften it) vanilla and dark chocolate chips together. Finish combining with your hands if necessary.
3. Form balls the size of one tablespoon. 
4. Store in the fridge and consume within 5 days. 

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  Full body work out

 

 Warming up is really important to get blood moving to your muscles. You also need to be aware if you are stretching before hand to not over-stretch muscles which will cause an injury.

  Warm up:

50 Jumping jacks

40 High knee runs

30 Mountain climbers

20 Squats

10 Push ups

20 minute jog/run

This next section is non stop 1 minute rounds with 2 minute abs every two exercise:

180 Squat

Push ups 

Sit ups with a one two punch

Kettle bell swings with a weight 

Straight jacks

Ab twist with a weight

Jump rope

Bur-pee's

King Kong's against the wall

Walk out push ups

Squat pulses

Plank

High jumps

Halos with a weight

Straight leg hold

Stretch 

Make sure you stretch all muscles groups used and drink plenty of water.