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Daily activity challenge: 3 lessons I learned last week

So last week one of our trainers set a daily activity challenge to boost our activity outside of the training sessions
This led to me going for walks at lunch time and generally trying to get up and away from my desk throughout the day at work. You can find out more in a wee video I recorded:


I kept everything else that I have been doing the same. Same macros, same amount of training (3x1 hour sessions of strength & conditioning).
I had felt like my progress had slowed over the last 2-3 weeks. So I was more than chuffed when I took my measurements this morning.
Total inch loss = 4.5 inchesWeight loss = 2lbs
So what did I learn last week?!
1. If things aren't progressing go back to basics
Recent posts

My X-Rated Baked Eggs

What makes them x-rated? I hear you say!
Well, one, they look downright sexy. And two, the noises you make when you eat it will be x-rated ;)
Surfing around on Pinterest looking for some new breakfast recipes to try I came across a few variations of baked eggs. Some are called Turkish eggs, others use Moroccan spice mixes to add extra depth of flavour. The dish is really versatile so you can adapt the flavours to suit what you fancy. I made mine a spicy breakfast version which you could easily make for dinner as well. Rich and moreish it is packed full of protein, low on calories, filling, and super tasty. It's a winner all round.
This is my recipe for 2 portions. Bear in mind that you can chop and change ingredients for what you have available: 3 muscle food chicken chilli sausages Handful frozen onionHandful frozen peppersHalf can haricot beansCarton of passataHalf tsp frozen chopped garlicTsp paprikaTsp Sriracha (use chilli or chilli flakes if you don't have Tsp olive oil4 eggs

Training is the easy part!

Training only requires me to make a couple of simple choices, showing up is the first. How much effort and how hard I am going to work is the second. It is three to four hours out of my whole week. 4 hours out of 168 hours.

It is, in fact,the choices I make outside of training that will have the ultimate impact on the progress I want to make and the results I want to see.

Am I going to choose to watch more tv and relax on the sofa this evening? Or am I going to choose to get up off my ass and go for a walk/do some housework/cut the grass?Am I going to choose to have that packet of crisps that is going to push me over my calorie goal today? Or am I going to skip the crisps today and work it into my allowance tomorrow or the day after?Am I going to go for the family size bag of crisps and to hell with the calorie deficit for the next five days? Or am I going to go for the regular 25g packet and just have a little indulgence?Am I going to reduce how much I am going to eat over the next fe…

Saturday night is still pizza night!

I luuuurvve pizza!

Up until a few months ago we used to order a pizza from the takeaway at least once a week.

Garlic bread mozzarella stuffed crust, bbq sauce, pepperoni, chicken, crispy bacon, onions, pepper, extra cheese ... my mouth is watering just thinking about it.

Needless to say it was one of the weekend rituals I ditched when I started to make changes to my nutrition and fitness regimen, and I missed it like crazy. But at 2000 kcals a pizza it was basically a no go area and I wasn't willing to test my self restraint at stopping after a single slice! So elimination was the only option.

However, I have started experimenting and by making my own at home with a few tweaks, pizza is back on the menu. It can be a healthy option that feels indulgent. I now have a new Saturday night ritual, coming up with new topping combinations!

Check out the video and method below for more info:


For the base

I used Musclefood's high protein gluten free pizza bases (300 kcals and 30g of protein pe…

Balanced nutrition on a budget

I think there is a common misconception that good nutrition or a protein rich diet can be overly expensive. However, it is entirely possible to eat an abundance of food that is both nutritious and tasty and be spoiled for choice.

I used to assume that a high protein diet would be really costly and for a long time I ruled out even considering it as an option because of that.

I don't have a lot of spare cash at the end of the month so I was determined when I started doing this a few months ago that I make savings somewhere so I sat down and had a good look at:

what I was spending on my food bill each weekhow much was going to wastelooking for ways that I could minimise costs and waste.
I started out by doing a tour of the various supermarkets and comparing the cost and the quality of each shop over a period of four weeks. I even looked at local shops and butchers to see what was available. In an ideal world I would have the time to go to different outlets for different items to max…

NEW - My favourite foods and recipes

I've just added a new section to the blog with a link to my favourite foods, an example of a typical week for me along with some of the recipes I use on a regular basis. I'll be adding to it as time goes on and I try out new recipes.

Check it out, hope you find something you like in there x

My Favourite Foods & Recipes

3 Months in - What real progress looks and feels like!

So I check in with my nutrition coach Simon every week. I weigh and measure myself, take outputs from my fitness pal to send onto him, and let him know what is and isn't going well. He keeps a eye on how my nutrition is moving along and will advise on any adjustments he thinks I need to make, as well as answer any of my questions. As the weeks are moving along I can see that this routine is as much for my benefit as it is his. It gives me a window to ponder, recognise and record my progress.

On average I lose around a pound to a pound and a half a week. Some folks might think that's not much, however, that pound and a half signifies so much more than just the weight on the scale. Anyone who has done a diet or slimming club where a weekly weigh in is involved will know that they generally measure your progress on the scale alone. In my experience I would lose a few pounds one week, zero the next, put on, lose a few... you get the idea. No consistency, up and down like a yo-yo..…