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.

 

 

 

Fitbit Fans

Two Christmas ago (2015) we both asked for Fitbits, previously we had been tracking our daily step count on the Health app which comes free with the IPhone 6. The health app wasn’t a great way of tracking as it meant you had to have your phone on your 24/7 and it wasn’t able to track any exercise. Before our Fitbits we were using the Nike Running App to track our runs which is another great app.

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We have office jobs so for 8 hours of the day we are mostly sat down, when we started to use the Health app we realised how little steps one would do if not completing any additional exercise during the day. It’s no wonder people start piling on the pounds as soon as they start an office job, we all know how busy our lives become and exercise can sometimes take a back seat.

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It is so true that motivation is what gets you started but habit is what keeps you going. Living a healthy and balanced life has become part of our everyday routine. We love going to the gym and working out and nourishing out body with wholesome foods. Although we also know that moderation is key, don’t deprive yourself of yummy treats every once in a while. We are avid bakers and we certainly like to enjoy the goodies we bake!

Fitbit offers a two year warranty which is brilliant, we have each spoken to different customer service reps for different reasons and they have all offered great customer service. You only have to look at Fitbit on twitter to see that everyone else agrees.

The Fitbit app is also really good, you can sync your Fitbit daily and it will update your activity. You can also sync the Fitbit to other apps such as my fitness pal. See below what we think about our fitbits and the qualities they have!

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HR Charge
The HR Charge is currently £70 on Amazon
Sizes: Small, large and extra large
Colours: there are a range of colours (Black, Blue, Purple)
The HR Charge tracks steps, distance, calories burned, floors climbed, active minutes, heart rate, hourly activity and stationary time.

You can also monitor your sleep on the HR Chardge and the Alta (See below). We have only tracked our sleep a couple of times but it tells you the amount of times you woke up in the night and how many times you were restless. It’s a good feature if you don’t think you get much sleep at night.

Battery Life- the battery life is great on the HR charge it last ups to 5 days.

Alta
The Fitbit Alta is currently £80 on Amazon
Sizes: Small, large and extra large
Colours: there are a range of colours (blue, purple, black and there are a coupld of special editions) and you can even change the straps on the Fitbit Alta.
All day activity tracker, which you can tap to the screen to display.
Long battery life- lasts up to 5 days

Go and order a Fitbit, you won’t regret it! 🙂

What’s In Our Gym Bag 

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We really enjoy watching ‘What’s in my bag’ YouTube videos so decided to write a ‘what’s in my gym bag’ blog post. Whether you are popping to the gym or heading to work we always like to carry some essentials with us as you never know when you might need them! Some of the items below we wouldn’t carry to the gym if we didn’t have any plans pre or post workout, instead we would go home and get ready for the day.

At the moment the gym bag Annie is currently using is a black Adidas rucksack and Rachel has a limited edition Cath Kidston Mickey Mouse bag. These rucksacks literally come everywhere with us, they are the perfect size and comfortable to wear.

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Sweat Towel- One of the Boutique gyms we go to actually provides sweat towels which is great as you don’t have to pack your own, if your gym doesn’t provide sweat towels we would suggest bringing your own! There is something worse than using the blue paper towels some gyms provide.

Headphones- When working out alone whether this is running or the gym headphones are essential! Whether you use them to catch up on Youtube when on the treadmill or listen to music when lifting weights. When we work out together we don’t wear headphones as we have each other to talk to.

Water Bottle- It is so important to stay hydrated at the gym. Your ability to perform well will decline if you are dehydrated. Drinking water is essential if you want to get most out of your workout and feel good while you’re doing it. If you don’t drink enough water when working out you may experience dizziness, tiredness and muscle cramps.

Drying Towel- We tend to go to the gym before work and during our lunch break so it’s important we remember to pack a drying towel.

Spare Clothes- Spare clothes are essential if you go to the gym before work or if you have plans post workout.

Wash bag & Make up- Remember to pack make up remover and face wash so you can wash your face pre workout, there is nothing worse than sweating off your make up you have been wearing all day. Other items we like to pack in our wash bag are: Deodorant, Toothbrush, Toothpaste, Shampoo, Conditioner, Shower gel, Moisturiser and our makeup bag.

Protein Shaker- We like to carry a protein shaker in our bag so we can refuel. This isn’t something we carry in our bag all the time. We would have a protein shake after the gym if we have a while to wait for our next meal e.g. on the way to work pre breakfast.

Very berry protein waffles

We got a waffle maker for Christmas this year which we are absolutely loving so we thought it was only right we started creating so yummy recipes and posting them on the blog. First up is berry protein waffles  as berries are always something we reach out to when we want a fruity breakfast.
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Makes 8 waffles 
To make the waffles you will need:
100g oats blended
2 egg whites
1tsp baking powder
1tsp cinnamon
1tsp ground ginger
1 scoops of protein powder we opted for vanilla this time
100ml milk of your choice we used oat milk
Toppings 
150g Frozen berries
3tbsp Chia seeds
Yoghurt we used fags 0%
Flaked almonds
Smooth Peanut butter we used meridian
Maple syrup- optional
Method 
Stew the frozen berries with water on a medium heat
While the fruit is stewing blend the oats and pour into the mixing bowl
Add the remaining dry ingredients and mix until combined
Add the egg whites and stir well
Slowly add the milk and mix
Remove the frozen berries from the heat, pour in the chia seeds and leave on the side to set
Turn your waffle maker on and once hot lightly grease with coconut oil or butter
Pour mixture onto the waffle mounds and allow to cook for 3-5 minutes (waffle makers can differ so make sure you read the instructions supplied).
Once cooked plate up and add all the topping on!
We put any leftover berry jam in a jar and will enjoy on porridge or on toast later on in the week. Remember to keep it refrigerated in an air tight container.
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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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Refined sugar free banana bread

We really wanted to bake some banana bread one Sunday afternoon when we were browsing the fruit and vegetable isles in the supermarket. Most supermarkets bag up banana that are about to go out of date and sell them for about 20p bargain!

Banana bread is great because you can eat it at any time of the day! Well you can with this banana bread because it is sugar free and still tastes so delicious! The bananas are sweet enough and become even sweeter once cooked so you wont even notice the lack of sugar.

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Ingredients
3 ripe bananas
200G oat flour (we just blend oats that we already have in the cupboard)
30g chopped walnuts
1 tsp baking powder
1tsp bicarbonate of soda
100ml milk of your choice
1tbsp coconut sugar (optional)
5g Oats

Method
Pre heat your oven to 180oc
Line your loaf tin and grease with some melted coconut oil
Blend the oats until they are fine and resemble flour
Mush 2 of the bananas in a mixing bowl
Slice the remaning banana
In a separate bowl mix your oat flour, baking powder, bicarbonate of soda and walnuts
Once combined add the mashed banana and half of the slices banana and stir
Pour in the milk and stir
Pour the mixture into the loaf tin
Place the remaining sliced on top of the mixutre
Sprinkle the handful (5g) oats and coconut sugar on top
Bake the banana loaf for 30 minutes until cooked throughout
When cooked let cool and enjoy

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BLOGMAS Day 16-How to keep active at Christmas

The festive period has started and we couldn’t be happier! Christmas is a time to celebrate with the people you love and whilst doing so you are probably going to be eating a few more calories than normal. If you are going to stuff your face with all the Turkey, Mince Pies, Chocolate and anything else you can get your hands on (we know we will be) then it might be a good idea to get up and get moving. The majority of people tend to gain a few additional pounds at Christmas due to excessive eating but this doesn’t have to be the case.

We would never suggest you sacrifice treats at Christmas but you should ask yourself before you open your mouth for another mince pie, do I really want it, or am I just eating it because it’s there?

Staying active during the festive period is so simple, you don’t have to go running every day or even step foot in the gym if you don’t want to, but doing small amount of exercise will help you maintain your weight.

Christmas shopping is a great way to keep active (unless you do it all online). You walk a lot further than you think when shopping and its fun as well so that is just an added bonus.

If you have a spare 15/20 minutes during the day (not Christmas day) why don’t you do a The Body Coach workout? These workouts are all available on Youtube and they really do make you sweat.

Christmas usually involves a lot of dancing which is also a great way to stay active. If you have several Christmas parties booked in then just be mindful of the drinks you are drinking, we like to have Vodka, soda and fresh lime.

Why don’t you suggest going for a walk with your family or friends, we don’t think you can beat a nice wintery walk. It’s the perfect time to wear your new bobble hat or coat you got for Christmas. Every year our families go on a walk on Christmas morning (even if it does end in the pub) and we absolutely love it!

Don’t stress yourself out too much though, after all Christmas is a time to relax and de stress.