The next Pilates drop in session is Sun 5th Feb, 11-12pm, reserved to 10 spaces. Please message if interested. All levels/gender and pre or post natal welcome. We will begin the class focusing on finding a neutral pelvis. A worthwhile assymetric pattern of training to rebalance and help ease lower back pain.
Sweet potato shake
1/2 roasted/microwaved sweet potato
150ml of hazelnut/almond/cashew milk
1 scoop of vanilla protein
1/4 teaspoon each of ground cinnamon, nutmeg and ginger
1 date pre soaked and pitted
5 ice cubes
BLEND EVERYTHING IN A POWERFUL BLENDER AND DRINK IMMEDIATELY. A GREAT MEAL REPLACEMENT. THE POTATO IS SWEET ENOUGH TO TAKE AWAY CANDY CRAVINGS.
Super quick recipe for a breakfast alternative to high sugar, insulin spiking cereal. Blend 3 egg whites (or 125ml of two chicks egg whites), 1 banana and a scoop of vanilla protein powder. Heat a frying pan with vegetable oil to a medium heat. Add half the mixture. Flip up the sides with a spatula to prevent the pancake burning. Flip over after about 2 minutes. These are great as an on-the-go breakfast. I make a batch, refrigerate them and vary my toppings. For savoury, add bacon, spinach leaves and a squirt of sugar free maple syrup. Or try full fat Greek yogurt and cherries. Cherries are great for their cancer preventive compounds and they help reduce post exercise pain.
Well done to Muckle LLP who have been awarded the Investor in People Gold Award for Health and Wellbeing. Their support with work related fitness classes by Devine Bodies helped this success. Pictured are Claire Atkins (HR Manager) & Sally Devine with some class participants.
This is a great high protein, low sugar, non fat snack. Made the night before it’s also a great breakfast. Make up the sugar free jelly (strawberry or raspberry work well) as directed. Add a spoonful of vanilla protein powder and mix well with a fork. A thin crust will form as the protein doesn’t mix perfectly under heat. Leave to set in the fridge for at least 4 hours. Lovely served with a spoonful of Greek yogurt. A half pint portion is 70 cals.
To eliminate the belly bulge or bread baby as one of my clients calls it, why not bake some carb free, gluten free bread for your lunch. Healthy eating doesn’t have to be boring. BUT you do need to be organised. I cook a batch of this on a Sunday and keep in an airtight container for three days worth of lunches.
5 eggs, separated
1&1/2 teaspoon of splenda
pinch of salt
5 tablespoons of low fat cream cheese
1/2 teaspoon of cream of tartar
Heat the oven to 180 degrees C. Prepare two sheets of A4 size grease proof paper with either melted coconut oil or butter. Sit these on either a mesh baking square or on a baking tray. Lightly blend the egg yokes with the splenda, salt and cream cheese. Leave in the bowl. In a different bowl, whisk the whites gently until foamy. Add the cream of tartar and whisk on full speed until the whites can remain solid in the bowl when turned upside down. This takes about 5-10 mins. Fold the whites into the yokes so as not to undo all the firmness with the whisking. Gently transfer to the paper and bake for 18 minutes. Allow to cool and cut into squares. These are delicious filled with cheese, tuna, chicken or if you’re being really healthy, just spring greens. I’ve even eaten them with greek yogurt and berries for a sweet version.
These are delicious and junk free. See link for recipe http://devinebodies.com/wheat-free-recipes/ .
When a new exercise class arrives, it commonly claims to torch 1,000 calories. Such statements are rarely backed up by medical evidence. In fact, you would need to run at 16km/hr or rack up 10 miles in an hour to achieve this. In the Great North Run, this equates to a finish time of 1hr 18 mins. (I have a PB of 1 hour 36 mins and I couldn’t have shaved a second off that time). HIIT (High Interval Intensity Training), especially Tabata classes (protocol of 20 seconds of all out effort, 10 seconds of incomplete rest) are one of the most time efficient classes you can do for calorie burn. A study in the Journal of Sports Sciences and Medicine by Porcari measured blood lactate and oxygen consumption for 16 volunteers. Each candidate completed the 4 rounds of 4 minutes segments with average total energy expenditure of 300 calories. Additionally, the ‘afterburn’ or what is more technically termed EPOC (Excess Post Oxygen Consumption) effect elevates your metabolism during the recovery phase. So you gain a second windfall of calorie deficit with this type of anaerobic training. Figures by Porcari suggest a level of 10% of workout calorie. So there we have it….come to one of my 45 minute Tabata classes and the average Joe would have torched 660 calories.