American breakfast pancakes!

Hi everyone!

It’s pancake day!

Yes Shrove Tuesday has finally arrived. On the weekend there were more than a few pancake recipes floating around in the papers and on the internet. The one I’m about to share is by far my favourite and the last in the series of pancake recipes.

Well, the image speaks for itself. My mouth is watering even as I’m typing and my daughter begged me to make another batch of these delicious pancakes this morning. From Nigella Lawson herself, this recipe is not for clean eating or weight loss. This is pure indulgence for Shrove Tuesday. American breakfast pancakes drenched in maple syrup with hot, crispy bacon on the side. Yum!

Ingredients

  • 225g plain flour
  • 1 tbsp baking powder
  • pinch of salt
  • 1 tsp sugar
  • 2 large eggs, beaten
  • 30g butter
  • 300ml milk
  • olive oil for frying

Method

  1. Put all of the ingredients into a blender and blitz until you have a smooth batter mixture.
  2. Grease a frying pan or griddle with a little olive oil and warm through.
  3. Pour a small amount of batter from the blender into the pan.
  4. Cook until the upper side of the pancake is blistering and bubbling, then flip over and cook the other side until golden brown.
  5. Enjoy with maple syrup and crispy bacon.

As I’m sure you know, Shrove Tuesday is followed by Ash Wednesday and the start of the period Christians call Lent. Lent this year is between 1 March and 13 April. It starts on Ash Wednesday which is a day of penitence and cleansing of the soul. It is a period associated with giving something up, something bad or tempting, symbolic of Christ’s temptation by Satan.

Last year, I gave up chocolate for Lent and it was tough. My husband gave up sugar in his tea and on his cereal. My daughter gave up sellotape – it’s a long story. Anyway, this year we have different challenges for Lent. My husband is giving up eating after 8 o’clock in the evening. He struggles with sleeping and often has night time snacks so this will be a tough and rewarding challenge for him. My daughter is giving up chocolate, a really hard one for her this year but she came up with her challenge by herself but with a few caveats to it. Chocolate cake is allowed if she’s at a birthday party (just remember she’s 7) and chocolate biscuits are allowed, if we have them, but only two a week. I hope she does it.

As for me, I’m doing the hardest of all this year, well, at least for me it’ll be hard. I’m giving up sugar. That’s right, you read that correctly. Sugar. I’m not looking forward to it and I know I’ll struggle, especially in the first week, but coming off the white stuff will be its own reward. What are you giving up for Lent?

That’s all for today. Enjoy pancake day everyone!

Focus on shape not pounds lost

Hi everyone!

This week has produced a shock I wasn’t prepared for. Back in December, I was going out for the evening and wore a dress I hadn’t managed to fit into for a while. I’d lost some weight and, although it was a snug fit, it looked good so I went with it. I only really have this one good dress to wear out and haven’t wanted to buy another one until I lose weight. Anyway, this week it was my husband’s birthday and his brother’s present to him was a pair of tickets for both of us to go out to a concert while our daughter had a sleepover. Yay!

I delved into my wardrobe for my trusted evening dress. Since wearing it in December, I’d only lost five pounds so I was fairly confident that the dress would fit a little better though it would still be snug. I was amazed when I put on the dress. My husband couldn’t believe it either. The dress was loose, really loose! We couldn’t understand it. I mean, I’d only lost five pounds so how could my dress be this loose? I even checked my old diary just to be sure of my weight and I’d definitely only lost five pounds. How was this possible?

I’ve been training now since September 2016. It was a slow process to start with. I mean, I’d just had surgery to fix my broken ankle so the only exercise I was doing was swimming and that was only around 1500m. I couldn’t go up in the gym and start lifting a load of weights. In fact, I only started weight training in January as I wasn’t allowed to load my body until six months after my op. But I’m sure weight training has made all the difference. That, and CrossFit-style workouts.

I can’t go to the gym and do an hour on the cross trainer or bike. I get bored very easily and, although the programs on these machines vary the intensity, it just doesn’t do anything for me. But the kind of workouts that I’d seen CrossFitters doing piqued my interest. Circuits of different activities done for time or number of rounds are more suited to me. Something simple like ten kettle bell swings and five push ups done every minute on the minute for ten minutes might not seem like much but when you’re on your eighth round, you really feel the burn. And this isn’t just weight or strength training. This is weight training combined with high intensity interval training (HIIT), the most effective at burning calories. Doing this, I was told by a trainer in the gym, will ensure my body continues burning calories long after the session is over.

This style of training, combined with swimming, is not only strengthening my ankle but also helping me to lose weight effectively. So while I may not have lost loads on the scales, my body shape has changed and I’ve dropped a dress size. This is what I wanted. I want to fit into my clothes. I’m still not quite there yet and have a way to go but I wanted to share this with you as it’s so important. I want to tell you not to focus on the scales as I used to do. Focus instead on enjoying the process.

Enjoy exercising. Enjoy healthy eating. The results will come. I’m proof of that.

So, here is my last session from the gym. It’s a mixed bag of cardio and strength training with some weights thrown in at the end. The entire session took me just over an hour:

Warm-up with 5 minutes on the stationary bike

AMRAP (as many rounds as possible) for 20 minutes of the following sequence:

  • 6 push ups
  • 9 air squats
  • 12 kettle bell swings (16kg)
  • 15 sit ups

I only managed to do 9 rounds in 20 minutes so next time I do this set I’m aiming for 10.

After a short three minute break, 10 minutes EMOM (every minute on the minute)

  • 3 deadlifts with 20kg bar
  • 10 wall balls 6kg med ball

This is a good set as you’re working for around 30 seconds then having 30 seconds rest. It’s tough trying to throw a weighted ball to a specific spot on a wall and you sure do feel it in your forearms and thighs as you squat down but it feels great once you’ve completed the set.

Next is a mixture of cardio and strength training. 4 rounds of:

  • x-trainer resistance level 5, 3 minutes followed by;
  • 20 walking lunges

No rest between each round, just straight through.

The final part of my workout is training with weights, 3 sets of each of the following:

  • 8kg DB bicep curl 8 reps
  • 10kg DB bench press 10 reps
  • 8kg DB pull over 10 reps
  • 7kg DB lat raises 6 reps
  • lat pull down, 25kg, 30kg, 30kg, 10 reps
  • cable tricep pull down 20kg 10 reps

And stretching to finish. The variety and intensity at the start of the session gets your heart and adrenaline pumping and pushes you through the rest of the session.

Weights and strength training are definitely helping me achieve my goals. I may only have lost five pounds but I’m a dress size smaller and can fit into clothes I haven’t worn in years. Focus on the goals that matter and you’ll achieve them. Don’t worry about what the scales tell you, measure your inches not your pounds.

And on that note, have a great weekend everyone!

Apple and blueberry pancakes

Hi everyone!

It’s only the start of the week and I’m already pooped! I feel exhausted and when I went swimming this afternoon, my shoulders really didn’t want to move they ached so much. This week is half term so my seven year old daughter is home. She has way too much energy. I can barely keep up with her! Thankfully, she loves to help out in the kitchen and this afternoon we made a huge batch of the third pancake recipe I want to share with you – apple and blueberry pancakes.

This recipe is from ‘You are what you eat’ and, I have to say, these pancakes are fantastic. They are healthy, tasty and don’t take long to prepare. Even though buttermilk can be quite tart, the apple adds a sweetness that balances it out, finished off with loads of yummy blueberries. I like to make these pancakes all in one go as we did this afternoon, then freeze them and cook from frozen next time. Healthy pancakes for the entire week – what more could you wish for?

Ingredients

  • 300g wholemeal plain flour
  • 2tsp bicarbonate of soda
  • finely grated zest of half a lemon
  • 3 medium eggs, beaten
  • 1 carton (284ml) buttermilk or 250g bio-yogurt mixed with 2 tbsps water
  • 1 small Bramley cooking apple
  • 150g fresh blueberries, washed

Method

  1. Mix the flour, bicarbonate of soda and lemon zest together in a bowl.
  2. Make a well in the centre of the dry mixture and add the beaten eggs and buttermilk or yogurt mixture. Stir well until the batter reaches a soft, porridge-like consistency.
  3. Peel, quarter and chop the apple into small pieces. Stir these pieces along with the blueberries into the pancake batter.
  4. Grease a frying pan or skillet with some olive oil then wipe so only a little remains in the pan. Add 6 or 7 heaped teaspoons of the mixture to the pan and spread gently with the back of the spoon.
  5. Cook over a medium heat for 3-4 minutes. When small bubbles begin to appear on the surface of each pancake, and the edges look set, turn over and continue cooking on the other side for 2-3 minutes until golden brown.
  6. Repeat until you have no more mixture. Serve with more blueberries and a small dash of maple syrup.

 

The above ingredients makes up to 24 pancakes depending on the size of your pancakes. Ours vary from around 4-6cm rounds depending on how much my daughter spoons into the pan. If she had her way, she’d fill the entire pan with mixture and make one huge pancake!

To reheat from frozen, place on a baking tray in the middle of a preheated oven at 190C for 10-12 minutes until hot. If you prefer, you can thaw them then warm through gently in a nonstick frying pan over a low heat. I’ve tried both ways and I find them easier and tastier coming out of the oven.

So, there you have it – super healthy, fruity pancakes that taste just as good, if not better, from frozen as they do freshly cooked. For my final pancake recipe, I’ll be sharing my ultimate favourite – fluffy, puffy American style pancakes with bacon and maple syrup, with a little bit of a twist to the original treat.

Have a great week everyone!

Results and another pancake recipe

Hi there!

So, first a little news. I managed to dip under the elusive 12 stone barrier. I had planned to be under 12 stone before Christmas but, well, Christmas is full of yummy treats too tempting not to enjoy. Having said this, I’m not attempting to reach a specific weight as such. I just want to feel comfortable in my own skin. Have you ever seen the movie ‘The Matrix’? You know, the one with Keanu Reeves as the character Neo trying to unplug everyone from machines? Well, in this movie there’s a scene where Keanu Reeves’s mind is plugged into a computer and he projects an image of his digital self – what his mind thinks he looks like. For me, my mental image looks nothing like the image I see in the mirror. I don’t want to be a bikini model, I just want to feel good about myself so that my mental image matches the one staring back at me in the mirror. And, I know it will happen with consistent healthy eating and having only one or two treats during the week, combined with regular training. I can achieve my targets and I will.

The key I think, and I’m no expert on it, is to allow yourself to enjoy one or two treats but to be consistent with healthy eating all week and to exercise, always having in the back of your mind that no matter how much you do in the gym or in the pool, you cannot out exercise poor food choices. Healthy food is crucial to attaining and maintaining a healthy body and mind. Just as important is portion control, even if it’s healthy. This is something I have always struggled with and only now am I managing to get on top of it.

I also came close to achieving another goal of mine. I wanted to go under 1.30 for 100m freestyle this year. It isn’t a particularly fast time in swimming circles but it’s fast for me. I managed to come in at 1.32 at the end of my training session which means I’m only two seconds off my target. Yay me! Goals are a vital component when trying to accomplish something. They give you purpose, something to work towards as you strive for improvement. Once I hit 1.30, my aim will be 1.29, then 1,28. Always try and better yourself no matter what you do or what you want to achieve.

On that note, as promised, here is recipe number two in the countdown to pancake day, a recipe I feel is an improvement on the previous one I shared. I found this recipe on Pinterest by Monique Volz from Ambitious Kitchen – blueberry pancakes that smell and taste like a combination of blueberry muffins and banana bread, using healthy ingredients. These nutritious breakfast treats are made in the blender so take very little time to prepare:

Ingredients

  • 1/2 cup rolled oats
  • 1/2 teaspoon of baking powder
  • 150g blueberry yogurt (I use Yeovalley’s blueberry yogurt as it’s organic and so yummy)
  • 1/2 medium ripe banana
  • 1 egg
  • 1/2 teaspoon vanilla extract
  • 1/3 cup fresh or frozen blueberries (and more for serving if you love blueberries which we do!)

Method

  1. Put all of the ingredients except the blueberries into your blender and blend until smooth. You can thin the mixture if too thick by adding milk or thicken the mixture if too thin by adding more oats then blending again.
  2. Wipe a non-stick frying pan or skillet with olive oil and heat on a medium heat.
  3. Pour some of the mixture into the pan and add some blueberries on top.
  4. Cook until bubbles appear on the top of the pancake or golden brown underneath then flip over and cook until golden brown on the other side.
  5. Repeat this process until you run out of mixture.

All credit to ambitiouskitchen.com for this delicious pancake recipe. Even though it’s stated that this recipe makes four pancakes, I’ve cooked six out of the same ingredients, plenty for me, my husband and the youngster. And don’t forget, a few slices of leftover banana and a small dash of maple syrup go extremely well with these pancakes, though just a little.

Well, that’s all for today. On Monday, I’ll be sharing my third pancake recipe – apple and blueberry pancakes. Have a good weekend everyone!

Pancakes!

Hey there!

I love February. It’s the month that I look forward to once Christmas is over. This month has it all – it’s my husband’s birthday, Valentine’s day and pancake day all rolled into one perfectly compact month.

When I was young, I lived with my Nan and on Shrove Tuesday she would make pancakes for tea – yummy, deliciously thin pancakes sprinkled with raisins and lashings of sugar. I loved pancakes from an early age and this love deepened when I had a sleepover at a friend’s house in my teens. My friend, Faye, had just started school with me after her and her family had emigrated from Canada. When she told me she had pancakes every morning for breakfast, I couldn’t wait to stay over and I wasn’t disappointed. These pancakes were to die for – thick, fluffy pancakes drenched in maple syrup with a knob of butter on top.

I love pancakes and so does my seven year old daughter. She would have pancakes for breakfast every day too if she could. I’m sure she has a maple syrup addiction. In an attempt to give her pancakes for breakfast whilst trying to keep them as healthy as possible, I looked around for a few recipes. I have four recipes that I’m going to share with you over the course of the next two weeks so you can be fully prepared when 28th February comes around. Three of these are healthy and one of them is, well, let’s just call it traditional.

This first pancake recipe is one I found in my Insanity elite nutrition booklet that came with the Insanity program. The recipe makes enough for one person and should provide around three small pancakes. These pancakes are perfect if you like to train in the morning and have breakfast afterwards. Packed with protein you certainly won’t feel hungry after these.

Ingredients

  • 1/4 cup instant oatmeal
  • 2 to 3 tbsp water
  • 1 large egg
  • 2 large egg whites
  • 1 scoop of protein powder (vanilla or chocolate flavour work well)
  • 2 tbsp mixed berries

Method

  1. Combine oatmeal, water, egg, egg whites and protein powder in a medium bowl. Mix well.
  2. Heat a large pan and wipe with a tiny amount of olive oil to prevent the pancakes from sticking. Ladle the pancake batter into the pan to make three pancakes. Cook on one side until golden brown or bubbles form on the top, then flip and cook the other side until golden brown.
  3. Top with berries (and add a little dash of maple syrup if your daughter is good!)

 

I hope you decide to try these pancakes as they’re really tasty and super healthy. In Friday’s post I’ll introduce you to my daughter’s favourite pancake recipe. Get ready for blueberry pancakes that are quick and easy to make.

Have a great week everyone!

The benefits of walking

Hey there!

I don’t know about you, but I love dogs. We have two dogs – a springer spaniel, pictured above, and a border collie. When you have two dogs, especially these breeds of dogs, walking is a part of life. It is inevitable and something you have to fit in regardless of your plans. It doesn’t matter if it’s sunny, raining, snowing or hurricane-like winds – dogs need walking.

My mum once said she was disappointed that she didn’t have a dog, not only for the loving companionship that comes with having a dog, but also because you have to do a lot of walking. When she said this, I asked her “why do you need a dog to go out walking?” Her reply left me speechless – “If there’s no reason to go out walking, what’s the point?” After seeing my reaction (I think my jaw hit the floor!), she tried to rationalise this statement by adding that if she walked to work or walked to the shops then that serves a purpose, as does walking a dog, but she could never go out just to walk and then come back.

Why not?

It didn’t make sense to me. She had already decided that, unless she was walking to or from somewhere for a specific reason, she wouldn’t do it. “What’s the point?” she kept asking me. There are so many reasons for getting out and enjoying thirty minutes of walking a day (or more if you have dogs!) so I thought I would write a post about the benefits of walking.

  1. It’s free

The mental and physical benefits of walking are second to none. Walking is something I enjoy, not because I have to do it but because there are so many things to enjoy about walking. The first most obvious benefit of walking is that it is free. You don’t need specialist equipment or training. As long as you’ve got sensible footwear on, you simply need to put one foot in front of the other and away you go, you’re exercising.

2. Helps to lose weight

The scientific community estimates walking briskly for thirty minutes five days a week can help to lose one pound of weight per week. One pound a week without ever needing to step foot inside a gym. Not only are you losing weight but you’re also toning your muscles in the safest way possible.

3. Lowers cholesterol

Walking strengthens the most important muscle in your body – the heart. Regular walking of thirty minutes a day can help lower levels of LDL (bad) cholesterol while also helping to prevent and control high blood pressure, a condition that can cause strokes.

4. Boosts vitamin D

Walking outdoors boosts your levels of vitamin D. Vitamin D is essential for maintaining healthy bones and healthy immune system function.

5. Age or fitness level doesn’t matter

No matter what age you are or what level of fitness you have attained, you can walk. There are many people around the world who would give anything to get up and go out for a brisk thirty minute walk so feel blessed you are able to do it and get out there.

6. Cuts the risk of chronic disease

Walking helps to lower blood sugar levels, thereby reducing the overall risk of type 2 diabetes. Cardiovascular diseases and strokes are also lower among those who walk frequently.

7. Mental vitality

Getting out and connecting with nature by going for a walk in open green spaces are fantastic for mental stability, contributing to the reduction in stress levels whilst improving mood and enhancing wellbeing and concentration.

8. Social bonding

Going out for a walk on your own is fine but you can also combine it with others – as many as you like. Social interaction combined with walking can help to reduce depression and raise self-esteem. Some businesses even engage in walking meetings, a refreshing and rejuvenating way to conduct what some see as a boring necessity of the business day.

 

9. Gives you time to think

Walking is a low-impact, low-demanding activity that allows us to focus on internal matters. When we walk, we think. Our brains switch on and we replay conversations or make lists of the things we’re going to do or fantasise about fitting into a particular dress that’s been hanging in the wardrobe for months. Unplugging from the daily grind and letting your mind unwind is obviously beneficial so get walking and start thinking.

In our digital age it can be hard to think of walking as an essential part of life when it seems there is no real need to walk. But trust me, we need to. Our bodies and minds crave it so let’s give it what it needs and deserves.

I hope you enjoyed this post and I’ll be back on Monday. Have a great weekend!

Moving backward yet staying strong

Hi everyone!

So I didn’t attain my goal of losing a pound last week. In fact, I gained a pound! I was a little disappointed, although not entirely surprised (I had a friend over for some Chinese food on the weekend). Still, I’m not going to let it get me down. I’m enjoying the process of making fitness my lifestyle choice rather than just a way to lose weight. I’m loving training both in the pool and in the gym and, though I do have treats in the week, I’m striving to eat healthily most of the time.

Today I thought I’d share my swim session from this morning and another healthy recipe which, I’m sure after typing it out, I’ll be tempted to have for lunch. This swim session is a great way for me to start the week as it gets me fired up for training. It takes me roughly an hour and is a simple yet effective session that really gets the muscles working hard.

Abbreviations for the session as follows – front crawl = f/s; back crawl = b/k; individual medley = I.M; breaststroke = br/s

Warm up

  • 200m f/s; 100m b/k; 200m f/s pull; 100m I.M; 100m f/s drill (can be single arm or catch-up drills); 100m br/s

Main set

  • 10 x 50m f/s on 60 seconds – trying to maintain same pace for all 10 50’s
  • 50 easy kick
  • 10 x 50m b/k (+15 secs rest between each)
  • 50 easy kick
  • 10 x 50 f/s – first 25m sprint, second 25m easy (+10 secs rest between each)

Cool down

100m easy kick, 100m easy swim

Total = 2600m

I love this session because the point is to try and maintain the same speed for every 50 metre swim. You work hard but you also feel how fast you’re swimming so can pace yourself too.

I don’t know about you but after I finish training I want to eat. My husband is the exact opposite and can’t have food for a good hour after exercise. Me, I like to refuel my body. Sometimes I’ll simply have a banana, two peanut butter energy bites if there are any left in the fridge (see my previous post for recipe) and a coffee. But sometimes I need more and when I feel that way, eggs are the best way to satisfy my appetite. I always try to buy organic where possible. Here’s a recipe for my special veggie omelette:

Ingredients

  • 3 medium eggs
  • 1/2 cup sliced mushrooms
  • 1/4 cup diced onions
  • 1/4 cup diced peppers (red, green or yellow or maybe a mix of all three)
  • 1 tbsp spring onions
  • 1 skinned and chopped tomato

Method

  1. Heat one teaspoon of olive oil in a large frying pan.
  2. Whisk the eggs but not too much. You want to have yolk and white mixed but still be able to see separate white and yolk.
  3. Pour the eggs into the pan and swivel the pan so the egg mixture completely covers the pan.
  4. While the eggs are cooking, place all of your vegetables except the spring onions into a bowl and mix together.
  5. Once the eggs are cooked underneath but still a little runny on top, sprinkle on your vegetables then fold half the egg mixture over the top.
  6. Leave for a minute so the eggs brown then flip to cook on the other side for a minute.
  7. Serve with spring onions on the side.

 

I love this recipe and it works well for breakfast, lunch or dinner when served with toasted wholemeal muffins or a big salad.

Now, if you’ll excuse me, I’m off to make my lunch. Hope you all have a great week and I’ll catch up with you on Friday. Happy training!

Being grateful

Hi everyone!

I hope you’re all having a terrific week.

Mine has been a bit of a mixed bag. Both training and eating have gone really well and I’ll share one of my gym sessions with you in a moment. However, two nights ago after being asleep for an hour or so, I woke up in agony. My right ankle, the one I’d broken and had surgery to fix, had locked up and it took a good few minutes before the pain subsided and I could move it freely again. The next night, the exact same thing happened only it lasted a little longer. Of course, you can imagine my frustration and immediate concern.

When I had the operation to fix my ankle, the surgeon gave it a 50:50 chance of success owing to the amount of damage done to the talus bone. I’ve had pain since the operation when I over dorsiflex my foot but nothing compared to when it was broken so I thought everything was going well. I’m able to train on it whilst being careful about how much weight I put through it and I’ve done absolutely no jumping or twisting movements. So when I got pain for no reason in the middle of the night two nights in a row, I started to question everything!

Am I doing too much? Am I loading too much weight on it? Is it occurring because I’m mixing up weights and swimming sessions – the gym being mainly dorsiflexion while swimming is almost all plantar flexion? Should I just be walking for exercise and nothing else? Has the operation worked? The consultant had explained that I would get pain now and again but if the pain became too great and the op hadn’t worked, I’d have to have it done all over again. The sheer terror of having to be non-weightbearing and unable to exercise for another ten weeks consumed me.

And then I realised I shouldn’t feel like that. I should feel grateful. Pain is sometimes a good thing, even though it doesn’t feel like it at the time. Pain tells us when we’re hurt, when we’re pushing ourselves, when something isn’t right. If the operation hasn’t worked, wouldn’t I prefer to know now and get it fixed rather than pretending there isn’t an issue and potentially causing too much damage to fix? Yes I would and I should be grateful for where I am now. This time last year I was hardly walking and eating rubbish to make me feel better as though that would heal my ankle. Now, I can walk without pain, I can swim like I used to and I can train in the gym. My ankle hasn’t hurt once since I’ve been training and there are those who would give anything to be in my position.

I’m happy to report that last night I slept all the way through the night without issue. No pain just blissful sleep. I cannot overemphasise how relieved I felt whilst still accepting that it may happen again in the future. It’s hard sometimes to truly appreciate how lucky we all are when we’re caught up in our emotions. That’s how I felt until I realised I should appreciate how far I’ve come. If I have to take a few steps back in order to fix something then that’s what I have to do.

So today, I’m trying to be more thankful for the important things in life and I invite you to do the same. Write down three things you’re grateful for right this second. It can be as profound as being alive or as silly as having a chocolate bar in the fridge that you plan to eat this evening. For me, I’m grateful that 1) I have a home that I share with my loving family; 2) my health is improving every day through exercise and a healthy diet; and 3) even though I may need to go backwards sometimes, I’m not scared of that anymore.

As promised, here’s my gym session from yesterday. As you know, I love mixing things up and loved doing this session.

Warm-up with a 5-10 minute bike

Main set to be completed straight through without rest – 4 sets of the following:

  • Crosstrainer   3 minutes
  • TRX squats x 25
  • walking lunges (no weights) x 20

12kg kettle bell – 10 swings and 5 push ups – this to be completed every minute on the minute for a total of ten sets (ten minutes). I loved this part of the workout as it starts off really easy and then gradually gets harder until by then end you’re aching and dripping with sweat. That’s when you know you’ve worked hard.

Followed this with some ab work –

  • plank – 30 seconds x 3
  • crunches – 20 x 3
  • reverse crunches – 20 x 3
  • Russian twists with 6kg med ball – 20 x 3

Then glute bridges with 6kg med ball 3 sets of 20 followed by assisted pull ups 6,6,7 and then a nice stretch.

I hope you like the session and are able to identify three things you’re grateful for. Have a great weekend and I’ll catch up with you on Monday.