GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “monday”

2-Ingredient Pancakes

Hi there!

Last night was pancake night! A friend and I had decided to make some pancakes to give ourselves a break from studying. However, we used a recipe neither of us had tried before. I was slightly sceptical, there is literally 2 ingredients in these pancakes but they were actually really, really good.

Ingredients; (for one person, about 3-5 pancakes)

1 large, ripe banana
2 eggs
Cinnamon (optional, we actually forgot)

Method;

  • Mash the eggs, bananas and cinnamon (if using) all together to form a smooth batter.
    You could use a blender here if you have one.
  • Heat a little oil in a pan (on a medium heat).
  • Fry the pancakes until browned on each side, about 2 tablespoons per pancake works well.
  • Serve with your favourite toppings!

We had jam or honey or a bit of dark chocolate on ours, but try with yoghurt, fruit, dark chocolate drops, maple syrup, whatever you love on pancakes! They are sweet because of the banana, so watch out for that!

A couple of cooking notes;

  • The ‘batter’ will be quite thin if you leave your bananas slightly chunkier (like we did), it still works really well, plus you get delicious hits of warm banana through the pancake.
  • They are paler than normal pancakes, to ensure the egg is cooked leave about 2-3 on each side.
  • If you’ve left banana chunks in there; you will find wetter parts through the pancake as you are eating it, the pancake is cooked (if you’ve left it long enough) it’s just the banana making it a bit more moist.
  • Next time I think I’ll add some raisins or dark chocolate drops to add to these a bit.
  • If you’re looking to bulk them up a bit add some peanut butter in there or any nut butter (or you could use these as toppings).
  • Chocolate craving? Cocao powder in there.
  • These average out at about 25 calories per pancake (untopped), that’s about a 20 calorie saving per pancake compared to generic pancakes!

These were such a great mix up to my usual boring dinners! Love them! There are some photos below (on my iPhone, apologies about the quality) of them cooking and one finished pancake!

Pancake Cooking

Pancake cooking

One completed pancake

One completed pancake

The set-up

The set-up

It’s a Monday! Did you get your Monday off to a great start with a workout!? I did not, the gym is closed so I went yesterday instead! But if you can go on a Monday I recommend it! It sets you up for the week!
Here’s to a great week.

Gym Bug

Mixing Up Cardio

Hi there!

Never miss a Monday! I always try follow this, I think going to the gym if you can on a Monday sets you up for the week ahead and has you in the right mind-set. However, it is a Monday. Today, I was heading to the gym telling myself exactly how my 30-minute treadmill session would pan out. 5-minute warm up, 20-minutes HIIT alternating between 1-minute on (hill climb or hill sprint) with 1-minute off, 5-minute cool down. I didn’t fancy it. I’ve done it a lot this semester and wanted a change. So, whilst on the treadmill I decided to mix it up a bit. It’s as follows;

5-minute warm, 0% incline, set speed as desired.

Set 1

  • 1-minute sprint at 0% incline, 17km per hour.
  • 1-minute recovery at 0% incline, 11km per hour.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 2

  • 1-minute at 6% incline, 13.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

Set 3

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 6% incline, 11.5km per hour.
  • 1-minute recovery.

Set 4

  • 1-minute at 11% incline, 11.5km per hour.
  • 1-minute recovery.
  • 2-minutes at 0% incline, 14km per hour.
  • 1-minute recovery.

5-minute cool down.

STRETCH

Total time recovering; 8 minutes
Total time working; 12 minutes
Warm up & Cool down; 10 minutes

That’s it! The 30-minutes flew in and I added a new cardio workout to my repertoire. Obviously, change inclines and speeds as desired, but it was an intense workout. I think (and hope) that it’s also a good way of helping train my endurance, rather than 1-minute on, 1-minute off like I usually do, I’m going at a slightly lower intensity for longer. This mixes it up a bit and reduces my time running at incline 0% at 11.5km per hour, which should hopefully see my fitness go up a bit too! Give it a try and let me know what you think!

This was followed by a 15-minute HIIT session on the bike consisting of 1-minute recovery, 2-minutes work intervals. And the whole workout was preceded by some abs work (planks and reverse crunches today).

Have a great week!

Gym Bug

Monday Mayhem-Don’t Miss Out

Hi there!

So it’s Monday (boooooo), which means you’re returning to work, school, some form of unenjoyable activity perhaps? Maybe you’ve had an exciting weekend involving booze, too much food? Maybe it was super boring and you’re excited to have something to do? Either way, it’s the beginning of a new week and the one thing you shouldn’t do? Miss a Monday workout!

Why? Personally, I feel it sets me up for the week. Gets me on the right path for the rest of week workout and eating wise. My Monday’s consist of an early morning cardio workout (I shall explain in a minute) followed by Uni work and class. It helps me establish my weekly routine again after the weekend and gets me motivated!

So, I thought I’d share my workout, in terms of my experience with it, it’s relatively new. I started doing it a few weeks ago because I found the monotonous 45-minute bike or treadmill session unbearable, plus its get in super-fit-heartpumping HIIT in there too!

So here it is;

ABS for around 10 minutes

Set 1; 5 minute warm up on the elliptical maintaining 140-150 rpm

Set 2; 15-minute treadmil session (HIIT)
1 minute recovery speed (10.5km per hour)
1 minute incline (6%) at hard pace (13.5km per hour)
Repeat
1 minute recovery speed (10.5km)
1 minute uphill climb (incline 11.5%)
Repeat
1 minute recovery speed (10.5km)
1 minute sprint (16.5km)
Repeat
1 minute recovery speed (10.5km)
1 minute of any of the three options above
1 minute recovery speed (10.5km)

Set 3; 10 minute HIIT bike
1 minute off
2 minutes on
*Use any technique in here to get your heartrate up. Mix it up with sprints and hill climbs.

Set 4; 5 minute elliptical session (140-150 rpm)

Set 5; 10 minute HIIT bike

RECOVER AND STRETCH

Make sure you cool down correctly and do some stretching. Flexibility is really important and can help prevent injuries!

I will do a post later on about different ways of getting your heart rate up whilst using the bike. It looks like a lot but this whole workout takes me an hour (45 minute cardio, plus 15 minutes (+/-) abs and stretching).
Typically, I grab a banana before I hit the gym then refuel with porridge when I get back! My days are varied but I always eat something before and after hitting the gym.

Tomorrow it’s weights day! For me, an exercise week consists of 3 cardio sessions and 3 weights sessions, with Sunday off. A rest day is important, don’t forget that!

I can’t promise I’ll post everyday but I have ideas for posts that I want to do so watch this space!

And remember, “perfect” is subjective, get happy, get healthy, don’t let others opinions get in your way.

Gym Bug

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