7 Fundamentals to Always Come Back To

My 7-health go-to tips for when you need to regain some structure.   Schedule your exercise Originally, I had written this as strength training and yes, I can tell you all the benefits but most importantly find something you enjoy. Something you can stick to every single week that gets your heart rate up. LookContinue reading “7 Fundamentals to Always Come Back To”

Rainbow chard, tomato and goat’s cheese tart

This tart is packed with colour. The hazelnuts gives this quiche a lovely nuttiness, which balances off really nicely with the savoury filling. Chard has a stronger flavour than spinach and is equally nutrient-dense. Makes enough for a 9inch (23cm) round dish For the pastry: 1 cup (150g/51/2 oz) buckwheat flour 1 cup (100g/3/12 oz)Continue reading “Rainbow chard, tomato and goat’s cheese tart”

Cauliflower & Kale Bake

Quick, easy and filling lunch. Using vegetables which are in season. Ingredients 1 large cauliflower 1/2 bag of kale 2 tbsp extra-virgin olive oil 2 garlic cloves, crushed 100g cashew nuts soaked for 2 hours 4 tbsp nutritional yeast 1 tsp dijon mustard 100ml kefir 200ml oat milk optional: caynne pepper Instructions [1] Begin byContinue reading “Cauliflower & Kale Bake”

How much cardiovascular training should I be doing?

These are the common types of questions I get about cardio… How much cardio should I be doing? Will it help me get leaner? Should I do more cardio vs. weights? What time of day is best to do cardio? Firstly, cardiovascular (cardio) relates to the circulatory system, which comprises of your heart blood vessels and carries nutrients and oxygen to theContinue reading “How much cardiovascular training should I be doing?”

Negative Energy Balance – for Fat Loss

What is energy balance? “Energy balance” is the correlation between “energy in” (food calories taken into the body through food and drink) and “energy out” (calories being used in the body for our daily energy requirements).  We convert potential energy stored within our food (measured in kcals) into three areas: work, heat and storage.  EvenContinue reading “Negative Energy Balance – for Fat Loss”

The 3 R’s of Recovery

After a challenging training session or race, how you recover is key to overall performance. If we recover better, we train harder! Providing your body with the correct nutrients at the correct time can affect the rate we recover. Dehydration, glycogen depletion (when our carb stores have been used) and muscle soreness can all beContinue reading “The 3 R’s of Recovery”

Stress

If I’ve grabbed your attention with this diagram*, then please take some time to look at it in detail. It’s a brilliantly simplified way of illustrating how your body is perceiving stressor(s). Broken down into the following categories: Perceived Stress: How you perceive an event, rather than the event intrinsic capacity to harm you Circadian Disruptions: RhythmsContinue reading “Stress”

FULL BODY WORKOUT – You’ll need dumbbells or kettlebells for this one!

A1. FFE (front foot elevated) split squat –  8-10 on each side  The hip flexor muscles become chronically shortened in population who sit for a living. This adaptive shortening leads to lower back pain due to dysfunction in the knees and hips. This exercise improves the strength of the quadriceps, medial hamstrings, and adductors. ItContinue reading “FULL BODY WORKOUT – You’ll need dumbbells or kettlebells for this one!”

Menstrual Cycle, Nutrition & Training

Is it me or does it feel like with every year you get older, PMS symptoms get worse?! Days leading up to it, I can easily cry, sleep feels more disturbed and my concentration decreases. I’m sure my partner would add snappy to that list but hey we can’t be positive all the time 😉 Continue reading “Menstrual Cycle, Nutrition & Training”

Seasonal Fatigue

With the clock’s changing, temperature dropping and the mornings getting darker it might feel noticeably harder to get out of bed. Many people feel tired and sluggish during winter. The American Journal of Medicine found that patients with seasonal affective disorder (SAD) show a significant increase in irritability, depressed mood, anxiety and in turn of seasonalContinue reading “Seasonal Fatigue”