Coffee, Coffee, Coffee

Hi there!

I never used to enjoy coffee. I found it bitter and pointless. I was also accutely aware of it’s addictive capabilities and didn’t want to become reliant on a morning coffee to get going. However, whilst here in Spain, I’ve developed a taste for it and in moderation it can help speed up metabolism, boost concentration and productivity and just give you a little boost when you need it! It also doesn’t need to be calorie-laden! If you can stomach it, go for black everytime, or opt for semi-skimmed/skimmed milk, no sugar, soy milk (or other alternatives) to cut the calories!

I’ve just started using Pact Coffee and I’m about to get a delivery of freshly ground coffee from Toledo! It asked me a few questions about how I like my coffee and funnily enough is sending me Spanish coffee! It’s got 70% dark chocolate and the grounds themselves are from Columbia. They’ve got tons of coffees to try and they can send you a different one weekly or fortnightly! It’s £6.95 a pack but if you use my referral code HANNAH-KZMZEQ your first bag is £1!

So, give it a try. I never thought I’d like coffee but it’s actually a great drink to have socialising or as a pick me up!

Have a fantastic week guys! We’re half way through!

Gym Bug

Veggies- Cooked or Raw?

Hi there!

I’m sorry (again) for gaps in posts! i have been studying and enjoying the wonderful weather Spain has been blessed with! However, I suddenly realised that something I’ve been thinking about a lot recently is something you might find interesting! There are forever new articles coming out about the raw food diet (exactly as it sounds, raw food). And whilst I do enjoy some food raw I don’t like it all raw and started doing some research into what foods are better cooked and what foods are better raw! I don’t have an exceptionally long list, but they are staples in my meals so might come in handy for you too!

In the cooked corner;

• Tomatoes
• Carrots
• Aspragus
• Mushrooms
• Cabbage

In the raw corner;

• Peppers
• Broccolli
• Garlic
• Beetroot
• Onions

Have it either way;

• Spinach

This is a list I will continue to update as I find more information about but the idea behind the ‘optimal methods’ for consuming these depends on the nutrients and what best preserves them. For example, according to BBC Good Food, heating up the foods listed above makes it easier for our bodies to enjoy the benefits from some of their protective antioxidants. Essentially, it helps us better absorb nutrients, like lycopene in tomatoes.
On the other hand, some vegetables like those listed in the raw section are better kept raw because heating them up can damage an enzyme which results in the strength of anti-cancer compunds (glucosinolates) being reduced.

So, here’s a list (that’s incomplete) on how to best prepare your veggies! Let me know what you think and if you know of any others!

As always, I’m a GN Academy member and if you need some protein or any brilliant qualiy supplements/snacks/a lot, lot more then check Go Nutrition out! Use my referral code A5CJC for free 250g of protein when you spend £10 or more!

Gym Bug

Fuel your day!

Hi there!

I’m going to try and get more regular posts out now! I’ll be a bit more room bound now that exams are racing round so will have a bit of time to sit down and write! Today, I’d like to post about breakfast. My favourite meal ever and I love trying out new things to give me a great, healthy kick start to the day! I thought I’d share a couple of my favourite recipes! Unfortunately, there are no photos, except ones of breakfasts I’ve already posted! Unless otherwise stated, all recipes are for 1 person.

1) My Rock n Roll 10k breakfast; I made this just this weekend to prepare me for my first 10km race. I ate it about 1 hour 30 minutes before I started and it kept me powering through! It needs to be left in the fridge overnight.

Ingredients;

• 1 portion of natural/greek yoghurt (your preference here)
• 1 protein scoop of oats (this is about 25g worth of oats)
• 6 frozen strawberries
• Optional; 1 teaspoon cinammon/agave syrup/golden syrup

Method;

1. In a resealable tub, mix the oats with the cinammon (if using).
2. Chop 3 of the frozen strawberries into chunks and pile on top of the oats.
3. Add the yoghurt.
4. Cut the remianing strawberries and place them on top of the yoghurt.
5. Drizzle the agave syrup/golden syrup on top (if using) or sprinkle more cinammon (if using).
6. Leave this covered in the fridge overnight.

2) Power Up Pancakes; follow the link for the recipe!

3) Avocado & Egg Toast; oats aren’t everybodies cup of tea, so here’s a more savoury option for those dreary mornings!

Ingredients;

• 2 slices wholegrain bread
• 1/2 ripe avocado
• 2 medium eggs
• To season; ground black pepper, smoked paprika, salt, tabasco, you’re condiment of choice

Method;

1. Slice the avocado into strips.
2. Scramble the eggs (try use olive oil rather than butter here).
   If you want, feel free to boil/poach/omlette your eggs!
3. Toast the bread whilst the eggs are cooking.
4. Put the avocado on top of the toast first.
5. Add the eggs on top.
6. Season.
7. Devour.

4) Super fruit bowl; for a fresher, lighter start to the day!

Ingredients;

• 1 small banana
• 1 small apple
• Handful of berries (you choose)
• 1 portion of natural/greek yoghurt
• Optional; cinammon, golden syrup, agave syrup, cocoa powder

Method;

1. Chop all the fruit and pile into a bowl.
2. Mix the yoghurt and any optional toppings you fancy.
3. Simples!

These are 4 super easy and healthy recipes you can whip up for breakfast to keep the day starting right! I always find if I start the day on a good, healthy note, then maintaining my healthy eating throughout the day is so much easier. I also feel more energetic and have more energy right through to snack time.

Have a great week guys! Anyone else counting down the days until summer!?

Gym Bug

My first 10k race

Hi there!

I did it! This morning at 8:30am in Madrid I began my first ever 10km race at the Madrid Rock n Roll event. It was really different from my usual 10k runs (obviously) mainly because I set myself a target of 50 minutes. I’m so glad and proud to say not only did I not surpass this target, I was under! According to my Tom Tom Cardio GPS Watch I completed the 10k in 00:48:13, my official time (shown below) registered me at 00:49:48 with my “net time” being 00:48:21. This placed me 558/5408 overall, 48/2468 women and 4/128 category A!

I’m not entirely clear on their timing method because some people with the same ‘official time’ but longer ‘net time’ were placed ahead of me in the official rankings! But it doesn’t matter! I ran a personal best for outdoor 10k (I ran 10k in just over 47 minutes on the treadmill) and I completed my first race, so I’m very pleased.

The atmosphere was brilliant. There was so many people cheering, great volunteers handing out water, medals, bananas, High5 taster packs and so on! Brilliant event that was well attended and everyone was in fantastic spirits despite the rain!

I can’t recommend organised races enough! My next one is May 30th for the Edinburgh Marathon Festival 10k event!

Huge congratulations to all the racers today. And especially those who ran the marathon or half marathon, true inspiration!

Gym Bug

Sometimes others put it way better

Hi there!

Apologies for the gaps. My aunt was visiting! I had a great week (and there wa a gym in the hotel!) I’m now preparing for my first 10k event on Sunday April 26th, very excited! It’s the Madrid Rock ‘n’ Roll 10k.

This is going to be brief, but this post is a MUST READ

http://www.eattoperform.com/2015/04/18/check-wreck-lisbeth-darsh/

I’ve mentioned Eat To Perform before but they are brilliant. Eye-opening, relevant and knowledgable posts.

Also, if please if anyone is looking for protein give Go Nutrition a try, I love their Chocolate flavour Whey Protein! Get a free 250g bag ith your first order over £10 with code A5CJC5, it also keeps me in the Academy if I get 2 referrals per month.

Have a great week team!

Gym Bug

Go Nutrition Academy

Hi there!

I’ve just been accepted into Go Nutrition Academy! I couldn’t more excited! However, I must refer at least 2 people per month in order to remain on the inside! This is a great opportunity for me to learn so much about nutrition and fitness nd if anyone is looking to buy protein, please give Go Nutrition a shot! I use their Whey Protein, their chocolate flavour is amazing (even with water!)

I know it sounds like I’m plugging them for the sake of staying inside the Academy but their protein is genuinly great tasting and great quality. They also have a fantastic range of other trianing goodies.

Plus, if you use my referral code you get 250g of free protein when you make an order! Can’t beat free protein!

My code is A5CJC5!

Free protein!? Hell yeah!

Gym Bug

Compression gear

Hi there!

This post has been inspired by my most recent purchase! I just bought Sub Sports RX Women’s Graduated Compressio Baselayer Calfguards (try saying that 10 times fast). They are currently reduced from £19 to £12 with free UK delivery, bargain! I read reviews and the general resonse was that they were good quality and great for helping muscle recovery. I shall update you on my own personal experience once I’ve tried them out!

So, why bother spending money on compression gear? I personally suffer from shin splints and started with a pair of calf guards when I got sick of the bike and wanted to run again. I found they really did make a difference. The idea behind comprssion calf sleeves or compression socks is to squeeze your legs and help blood move up. Ths helps prevet inflammation, improves muscle recovery and (to a much smaller extent) reduces blood clots*. Runners World explains that it helps reduce lactic acid build up and increase circulation to the muscles.

Compression socks are no longer the only kind of compression gear you can buy. You can now also get full upper body or lower body compression baselayers, arm compression sleeves and compression shorts. Prices tend to be high for the decent quality gear (such as 2XU, CW-X and so on).

Initially, compression gear can be wildly uncomfortable to put on and take off, but after seeing how much it helped me recover and prevent shin splints, I can’t preach compression gear enough! Take a look around at the options, read reviews and try out different gear for yourself!

Have a great day! Almost Friday, woohoo!

Gym Bug

*www.nlm.nih.gov/medlineplus/ency/patientinstructions/000597.htm

Earn rewards for working out!

Hi there!

So there’s been a gap in my posts because my parents were out visiting me for Easter! After a phenomenal week I’m devastated to say they’ve now returned home but I will be seeing them again in 45 days! People say time flies when you’re having fun, I can now definitly vouch for that one. After my brilliant holiday it’s now to get back on track. 3 weeks until my first 10k and I have my final visitor in between (which is another 4 days off exercising, not a bad thing though) so need to say focused.

Today, I discovered Bounts which is an app that allows you to collect points for exercising. Paid to exercise!? That sounds too good to be true! You collect points through your work out (for example, you earn 15 points for a 20 minute workout on MapMyFitness if connected to Bounts). You can then redeem these points for vouchers at places such as Waitrose, Starbucks, M&S and New Look! You can connect loads of apps and fitness trackers!

If you do sign up use referral code white327 and you’ll get 50 points straight away!

Money for keeping fit? Win. Win.

Gym Bug

Build your own playlist

Hi there!

I was in the gym today and listening to my iPod whilst running and it inspired me to do this post! I’ve compiled a list of the 10 best songs for warm-up, high-intensity, low-intensity and cool-down! These are my personal favourites and always help me power through a tough workout.

Warm-Up

Ideally your warm-up playlist should have good, upbeat songs to get you ready to rumble!

• One Republic- Something I Need
• T Pain feat. Teddy Verseti- Church
• One Republic- If I Lose Myself
• Jessie J- Do It Like A Dude
• The Temper Trap- Fader
• Avicii- Levels
• 3OH!3 feat. Katy Perry- Starstrukk
• Labrinth- Treatment
• Cupid- 369
• Zedd- Clarity

High-Intensity

This workout is likely to be tough, so you need good, strong rhythm to kee pyou powering through!

• The All-American Rejects- Dirty Little Secret
• Arm Van Buuren feat. Lauren Evans- Alone
• The Saturdays- Not Giving Up
• Enrique Inglesias feat. Pitbull- I’m A Freak
• Tiesto feat. Matthew Koma- Wasted
• Jessie J feat. Ariana Grande & Nicki Minaj- Bang Bang
• Pitbul feat. Ne-Yo- Time Of Our Lives
• Axwell & Ingrosso- Something New
• Porter Robinson- Language
• Robbie Williams- Let Me Entertain You

Low-Intensity

Still hard but you don’t need to heavy beats this time round, think weight lifting type music.

• Flo-Rida- GDFR
• Hardwell feat. Jason Derulo- Follow Me
• Fall Out Boy- Centuries
• Fall Out Boy- Immortals
• Alesso feat. Tove Lo- Heroes (We Could Be)
• The White Panda- Midnight Life
• Sigma feat. Paloma Faith- Changing
• Paramore- Ain’t It Fun
• Iggy Azalea feat. Rita Ora- Black Widow
• Iggy Azalea- Bounce

Cool-Down

Phew!

• Kelly Clarkson- Invincible
• Alesso feat. Matthew Koma- Years
• Jason Derulo- Undefeated (yeah you are!)
• Kelly Clarkson- Stronger
• Otto Knows- Million Voices
• Hardwell feat. Mr. Probz- Birds Fly
• Years & Years- King
• Rihanna feat. Mikky Ekko- Towards The Sun
• David Guetta feat. Emeli Sande- What I Did For Love
• The Script- No Good In Goodbye

There we go! 10 songs, 4 work out types or sections! You could compile all 40 into one big playlist or split them up, add your own and what not! You could also pile them all into one playlist, jump on a treadmill, spin bike or head outside and match your pace to the song! Lots of HIIT there!

Have you got any must have songs?

Gym Bug

The scales

Hi there!

This won’t be a long post but hopefully help some people who, like me, tie too much relevance to the a number on the scales!

I decided to weight myself everyday I worked out for a week to see the fluctuations. I weighed myself directly after my workout! Here are the results;

Tuesday	54.4kg
Wednesday	54.6kg
Thursday	54.2kg
Friday	54.5kg
Saturday	54.6kg
Sunday	54.5kg

As you can see my weight never stayed steady, nor did it continuously increase or decrease. I went up and down throughout the week. These numbers were from last week and today I weighed in at 54.7kg (I usually weigh myself every Friday whilst I’m putting on weight, to make sure I don’t lose anymore). The key thing to notice here is that the scales aren’t everything! If you are looking to lose weight, then use the scales occassionally to ensure you’re staying on track but don’t use only the scales.
Take measurements of your waist, thighs, chest etc. These will be a better indicator if whether you’re shifting any excess fat whilst maintaining muscle. Muscle weighs more than fat so the numbers on the scales won’t give you any form of decent indication as to your overall health when you get to a point were muscle mass becomes more important than your fat.

Also, don’t just rely on measurements and numbers. Set performance goals like running a 5k in 30 minutes, squatting x amount of kilos, completing a Tough Mudder. All of these little goals can not only help you see improvement but can help keep you motivated.

Scales are inherently unrealiable and can make us feel rubbish!

Have an absolute blast this weekend guys, hope the weather is as nice as it is here in Madrid!

Gym Bug