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”

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”

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”

What To Eat Before A Workout?

Before I get into this topic it’s key to remember that everyone is different, train at a different intensity and digest food differently. This is a guide as opposed to one set rule, I would suggest playing around with it to see what works for you. The main nutritional goal for a pre-workout meal isContinue reading “What To Eat Before A Workout?”

Are Rock Solid Abs Made In The Kitchen?

The first body parts that most people want to change and usually tone up are their abs. Six-pack trends in more than 11M posts. It is not uncommon to see people in the gym doing continuous crunches with the hope it will create definition.  Rather than aesthetics let’s quickly look at the functionality of ourContinue reading “Are Rock Solid Abs Made In The Kitchen?”

Sleep & Recovery

Not sleeping enough, which is said to be less than seven hours of sleep per night can reduce the benefits of fitness and a healthy diet. This is according to research published in Annals of Internal Medicine.  The better we recover, the more frequently and intensely we can train, feel more alert and do more dayContinue reading “Sleep & Recovery”