Mix up your workout

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Going to the gym and doing the same workout time and time again is going to become so boring, your body will become used to the exercises meaning you probably wont make the progress you want to make. Don’t be afraid to mix up your workout stepping well and truly out of your comfort zone.

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Don’t be afraid to ask for help at the gym if you don’t know how to use a machine just ask someone whether this is a member of staff at the gym or someone else who looks like they know what they are doing. We have asked so many different people in the past and it now means we can use the equipment and machines correctly.

Lift some weights… If you prefer to do cardio in the gym or attend gym classes why not try lifting a few weights? The weights room can be intimidating but once you have been once or twice it is honestly fine! Lifting weights is not going to make you big and bulky! Don’t rush your sets when lifting weights we all know those people in the gym who hang around the machine for a while before asking you how many sets you have left. Whatever you do no matter how intimidated you are don’t lie and say you only have one left when in fact you have only just got the machine yourself.

Watch YouTube videos to get some new ideas and learn the correct technique. We spend a lot of time on YouTube and especially enjoy work out videos. We will be doing a blog post soon on all our favourite Fitness YouTubers so make sure you look out for that. We have also recently started vlogging/Youtubing oursevles and we will be regularly posting our own workout videos.

Attend a new class they will challenge you and could work different groups of muscles, plus they can be really fun. There are so many great classes you could attend for example; boxercise, body pump, Metafit, Spinning, TRX, Legs bums & Tums, Pilates, Yoga and the list goes on.

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We hope these top tips help you to mix up your workouts in the future! We love doing new workouts it keeps us motivated and we look forward to going to the gym day in day out. If your gym sessions start to feel like a chore then its probably time for a change.

 

 

 

It’s okay to stand up for yourself!

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Recently we were put in a situation where we had to stand up for ourselves. At first we were scared to speak up, we felt intimidated by the group of people that we didn’t know very well. The problem was ruining our weekend and after a quick chat we decided we had every right to speak out as we were not the ones in the wrong.

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Standing up for yourself can be really challenging and incredibly scary but once you have done it you will feel a sense of relief and so much better about yourself afterwards. I think people sometimes think that standing up for yourself can make you argumentative but that doesn’t have to be the case, people should respect your opinion.

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When we don’t stand up for ourselves we end up feeling frustrated and misunderstood.   We have walked away from so many situations and end up wishing we had dealt with the situation differently and spoken up.

In the last few years we have learnt to stand up for ourselves and one another why should we let people walk over us and think it is okay to be disrespectful. It has taken hard work, perseverance and hundreds of pep talks but we are finally there and we will not be turning back anytime soon.

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Our running goals

We have been running regularly for over a year, we have got to the point where we can happily run 7.5 miles but have not pushed ourselves to run either further. This year we have decided to challenge and push ourselves to go even further and we have decided to double the distance to 15 miles. If we managed to get to 7.5 miles in one year then what is to say we cannot get to 15 miles this year.

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We absolutely love running. It’s a great time to reflect or to just completely switch off from the world. We love running together; we make so many decisions when running about our blog, jobs, weekend plans and our future aspirations.

We have decided to set ourselves this challenge because we think it’s important to have goals that we can work towards together in 2017. We loving setting ourselves fitness goals to ensure we challenge and push ourselves so we can see continuous progress in our fitness levels.

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We will be running together once a week and as the evenings get lighter we will be making our runs longer. During the winter months we run 5 miles during the week on the road. In the summer however, we like to run in the woods deep into the Hertfordshire countryside watching the sun set. We will also be running on our own maybe at the weekend trying to push ourselves to run further each time we run.

We will also be running shorter runs of 5K as we know it is important to vary your running lengths in order to see progress and to give your body a break.  We both like to run in our lunch breaks as it is the perfect amount of time for a quick 5K.

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We hope to also enter a couple of runs this year to keep us motivated and to have something to work towards. We wanted to take part in the 10 mile London parks run last year so maybe that will be on the cards this year.

We will be documenting our running progress over the next year so watch out for more running posts!

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Chocolate Orange Protein Pancakes

Anything made with chocolate and orange is bound to be a winner. We loved making these pancakes and enjoyed eating them even more. These would be the perfect treat to enjoy on Pancake Day. We will definitely be enjoying them before Annie takes on the challenge of giving up chocolate for lent!

Let us know if you give these a go and make sure you tag us on Instagram or Twitter if you make them, you can find us at @threebrits.

Makes 8 Pancakes

Ingredients
100g Oats Blended or oat flour or oatmeal flour
1 Scoop Unflavoured Protein
3 egg whites
1.5tsp Baking
1.5tsp Bicarbonate of soda
2tbsp raw cacao
zest of 1 orange
1tbsp coconut sugar
50ml Milk (add a bit at a time as you may need more or less)

Topping
1 bar melted dark chocolate
2tbsp maple syrup
1tsp orange essence
orange segments

Method
Place the dry ingredient in a bowl with the orange zest
Add the egg whites and mix. The slowly add the milk until a batter forms.
Heat your pan (medium/high heat) and melt some coconut oil.
Add a table spoon of mixture to your pan and flip once bubbles appear on the surface.
Melt the chocolate in a bowl over simmering water and then add the maple syrup and orange essence.
Stack the pancakes and drizzle over the chocolate sauce and decorate with the orange segments

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The importance of water – Just Bee

Staying hydrated, before during and after exercising is vital.

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The human body is made up of around 73% water, and therefore we must consume a certain amount of water to survive, this will vary according to your age and gender. A male adult should be drinking 3 litres a day, while a female requires around 2.5 litres, however some of this water can be obtained through your food too! If you are exercising then obviously you need to drink more because you lose water through sweating.

Water is a healthy choice (firstly it is free!) and will work best at quenching your thirst and contains zero calories and no sugar. If you don’t like the taste of plain water we would suggest trying Just Bee.

We came across Just Bee by chance on twitter and it was their vibrant bright branding that brought them to our attention. After researching on their website and getting to know their story we couldn’t wait to try their products.

Just Bee honey water, is spring water enriched with a single drop of honey, it has no refined sugars and contains less than 50 calories per carton.

Apple and ginger – We absolutely loved this flavour and it was definitely our firm favourite out of the three flavours. The flavours complemented each other and the honey added a sweet taste.

Blueberry – This one would be perfect for people who like fruity sweet drinks.  It had a strong floral after taste with fruity notes.

Lemon and green tea –  We love green tea with lemon so we were super excited to try this flavour and we absolutely loved it. It was incredibly refreshing and would be perfect on a summer day enjoyed with lots of ice and a slice of lemon.

We have loved enjoying these drinks post workout to re-hydrate especially as the drinks are super refreshing.

 

5 Healthy lunch ideas to take to work 

We have got into the habit of taking a pack lunch to work on a daily basis. This way we know the food we are putting in our bodies whilst also saving a LOT of money.

We tend to make our lunch the night before or even bulk make it at the weekend. We all know the saying after all; Fail to prepare, prepare to fail!

Below are five ideas that make the perfect lunch! Let us know if you have any other ideas as we would love to know!

Homemade soup- There is nothing better than tucking into some homemade soup in the winter at work. Soup is ridiculously easy to make and you will find tonnes of recipes online, BBC food always has simple recipes to follow. Some great soups to make our: Carrot and Coriander, Leek and Potato, Tomato, Butternut Squash, Pea and mint and so many more!

Homemade Hummus with veggies and wholemeal pitta- Why not try making your own hummus? The only ingredients you will need are chickpeas, tahini, lemon Juice, olive oil & a sprinkle of paprika. Once again have a look on the BBC food website for a recipe to follow. If you wanted to be extra adventurous you could even experiment by making beetroot, sundried tomato or roasted pepper hummus all of which taste delicious. If you don’t have time to make hummus then you can also purchase three mini hummus pots from Tesco. There is a selection of flavour: Sweet Chilli, Lemon and Coriander, Caramelised red onion, Roasted Red pepper, Sun blushed Tomato etc.

Salad- Salad is a great lunch as it is so versatile! We have lettuce, tomato, cucumber, celery, radish and sugar snap peas as a base and then add on whatever we fancy for a topping. Some great toppings are: smoked salmon, tuna, falafel, parma ham, feta cheese, olives, chickpeas etc. Try not to flavour your salad with shop bought dressings as they can be full of sugar. Instead if we are at work we tend to use balsamic vinegar and olive oil.

Roasted Veg- Roasted root vegetables are a perfect lunch now the weather is getting a little bit colder. We tend to just cook more vegetables the night before with dinner which will save you time when it comes to making your lunch. The roasted vegetables we are loving at the moment are: sweet potato, butternut squash, beetroot, peppers, courgette, carrot and red onion. Wack it in the microwave for a couple of minutes to make sure they are heated through.

Roasted Chicken breast/Salmon Fillet with Brown Rice- This lunch is perfect after a post run lunch (read our previous blog about lunch time running here). You can roast the Chicken or salmon the night before but we would advise purchasing the 2 minute microwave rice bags as rice carries lots of bacteria so shouldn’t be re heated. You can purchase the rice bags at all super markets.

B-Fresh Cold Pressed Juice

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Its January, the month were everyone is trying to be good and healthy! December has been and gone and everyone is trying to work off the extra weight they have gained. Its great to see so many people back in the gym! No matter how many times you fall down, stay strong and have the courage to get back up again!

This January why not try these amazing B-Fresh cold pressed juices.  We definitely prefer juices to smoothies, so when we received these B Fresh Juices in the post we couldn’t wait to try them.  We received three flavours; Strawberry fields, Green Warier and Golden Glow.

Strawberry Fields- This juice was by far our favourite it was sweet, but not sickly sweet. It was so refreshing and perfect to have in the afternoon when you need a little pick me up.

Green Warrior- This juice was really nice but if you don’t like the taste of spinach we wouldn’t recommend it is the juice for you. We had this juice first thing on Monday morning giving us the energy boost we needed.  There was a subtle hint of Ginger but the main flavour in this juice was spinach.

Golden Glow- this was the juice we were most sceptical to try, there is something about carrot and turmeric that is a little daunting. We were pleasantly surprised and downed the bottle instantly. The main flavours coming through are orange and carrot but at the end you get a subtle kick of heat from the turmeric. This would be an ideal drink to wake you up on a sleepy morning when you are dreading the daily grind.

Head on over to Bfresh and place an order you won’t regret it! Or you can find them on Instagram where they regularly post and run competitions.