Beach Bums

We’re well into January now which means the countdown to summer is on.

Arguably, no exercise can match the squat … in terms of increasing strength … Squats are unparalleled in terms of … … … they’re a full body compound movement that can hit every muscle in the body if executed properly. The squat is such a primal movement … squats force you to balance and support your own weight, mirroring the way we move in real life … it works your body as a whole, rather than isolating one muscle …. you will find that you can increase the weights you use more quickly than on an exercise which uses fewer muscles … … the more muscles you’re working, the more energy you’re using … squats burn more calories than any other resistance exercise … and post gym, your muscle recovery will mean you continue to burn calories. they’re a … Squatting correctly can strengthen the muscles around your knees and lower back.

My 8 favourite types of squat:

BB back squat: using an overhand grip and a wide stance. Legs love heavy volume, so ramp it up and add an extra set.

Pistol squat (air):

Front squat:

Overhead squat: holding the BB overhead in a wide snatch grip … … …

Jumping squat: these can be used in a HIIT circuit. You can use a plyo box or add dumbells

DB split squat:

Squat with resistance bands:

Wall squat: hold for 1 minute intervals against a wall.

Supplements

Mini Frittatas

I love these mini frittatas that my mum used to make when I was little for an after school snack. A bit like crustless quiches, they’re so easy to whip up and only need to be popped in the oven for 15 mins. They can be eaten hot or cold. They’re full of protein and bursting with nutrients from the veg that’s packed in. You can vary the veg according to what’s in season or what you prefer. I love courgettes and peppers, but you can also add mushrooms, leeks, asparagus or red onion.

You will need:

serves 12

8 eggs
1 large pinch of salt
2 courgettes, roughly chopped into small pieces
1 handful of chopped red pepper
1 small handful of spinach
1 tbsp pumpkin seeds (optional)
1 onion (finely diced)
1 garlic clove, crushed
1 tsp oregano

1. Preheat the oven to 190°C / gas mark 6.
2. Grease your muffin tray thoroughly with the coconut oil.
3. Beat the eggs in a large bowl.
4. Add the vegetables, garlic, oregano and pumpkin seeds and mix in well.
5. At this point you can crumble in a handful of feta (optional).
6. Pour the mixture into the muffin tray and bake for 15 minutes.
7. The frittatas should be just set in the middle. If you need to, put them back in the oven for another couple of minutes.
8. Remove the frittatas from the tray and leave to cool on a wire rack.

Cliffs and Ambulances

Imagine there was a cliff face, and people kept injuring themselves falling over the edge of it.

Should we station ambulances at the bottom of the cliff, or should we build a fence around the top of it?

As I’m sure you’ve worked out, the moral of the story is that we should start placing a greater emphasis on preventing the problem, rather than treating it.

Let food be thy medicine and let medicine be thy food. -Hippocrates

Breakfast Omelette

I’ve already talked about how important it is to start the day with a decent breakfast.

Here’s a protein-packed recipe that will take you no more than 10 minutes to whip up in the morning.

You will need:

2 eggs
a glug of milk
a generous pinch of cinnamon (or two)
1/2 teaspoon of coconut oil
3 teaspoons of coconut yoghurt
80g mixed berries

Beat the eggs together with the milk and cinnamon.
Heat the oil in a 20cm non-stick pan.
Pour the egg mixture into the pan, evenly covering the base.
Cook for a few minutes until golden brown.
Use a spatula to transfer the omelette to a plate.
Spread your coconut yoghurt on top, then add your berries.
Wrap or fold and serve hot.

Eat Love Raw

Eat Love Raw is a great organic food company that sells energy bars. Coming in a variety of flavours, they’re slow-dried at 38°C which means they retain all their vitamins and minerals. The bars are free from gluten, dairy and wheat, which are not things I actively try to avoid, but it does mean they are perfect for anyone with coeliac disease, or a dairy intolerance. They are also made with no added sugar which is my main concern, as most energy bars are packed with it. I usually have at least one box of these in the cupboard for on the go snacking, but they’re pretty popular in my house and some sneaky little mice have eaten the last ones. My favourite is the delicious coconut and chia bar. Chia seeds are a great source of fatty acids because they’re incredibly rich in Omega 3’s. They’re also a fantastic source of protein, helping to build and repair muscles, which is why I love one of these bars after a workout. They’re a great addition to breakfast if you’re trying to add some plant-based protein. Their stockists include Planet Organic and Whole Foods, or you can order from their website: www.eatloveraw.com.

Nutrition

Eat food. Not too much, mainly plants.
– Michael Pollan

I think my mum would get on well with Mr Pollan. When we were children, she would always cook our meals from scratch, using fresh, wholesome ingredients. We would never eat oven chips, frozen fish fingers or microwave meals, and we ate a lot of plant-based proteins alongside lean meats, whole grains, and fresh fruit and veg. I’m really grateful to have been brought up this way, because it’s had a huge impact on the way I eat now. While I don’t follow a strict paleo diet, I do believe in some of the underlying principles. I agree that we should be nourishing ourselves with food in its natural state, that has not been preserved or processed. Nutrition is a lot simpler than people think; we just need to get back to basics with our food!

My typical shopping basket will look something like this: eggs, fresh fish, dark leafy greens (the darker the better), lots of colourful fruit and veg, lentils, jumbo porridge oats, and packets of nuts and seeds to snack on. Try to ‘eat a rainbow’ and include a variety of colours in your diet. Aim to tick off as many colours as you can, and without realising it you’ll be eating better and also varying your diet. Variety is key to making sure we get all the vitamins we need. The more colourful your bowl  of food is, the better. Unless it’s full of M&M’s.

Of course, I love to indulge in a treat every now and then (I have a real sweet tooth and Green & Black’s is my weakness). But I choose my treats carefully, and there are some things that I never touch. For example, I steer clear of doughnuts, which are starchy, sugary, and fatty, and often full of artificial flavours as well. I won’t touch processed meat, because of the health risks that come with it, which range from cardiovascular disease to diabetes. The easiest way to avoid eating too many naughty foods is not make sure they’re not in your kitchen. It’s easier to avoid certain aisles in the supermarket than it is to ignore a packet of cookies sitting in your kitchen. My advice is to make a list for your weekly food shop, and stick to it when you’re shopping. If it’s not on the list, don’t buy it.

There’s been some media coverage recently about whether retailers should be allowed to sell junk food at heavily discounted prices. Brands that entice us with 2 for 1 offers on packets of biscuits are encouraging people to make unhealthy food choices. It’s all very well and good to think ‘buying twice as much will last me twice as long’, but more often than not, buying twice as much means you end up eating twice as much in the same space of time. It’s no wonder that people think of healthy eating as being expensive, when you can buy three microwave meals for £5. We need to realise that long term cost of eating cheap, processed food far outweighs the cost of eating well. There are ways to eat well and save money: opt for plant-based proteins over fish or meat, and buy local British produce from farmers markets, for example. The food choices you make have a greater impact than you may think. Try and make ethical food choices wherever you can. By choosing to buy local produce, you’re not only supporting British farmers, but you’re reducing your carbon footprint.

Paleo

Paleo was a health buzzword of 2014.

 

Butternut Squash and Coconut Soup

There’s something so comforting about a bowl of nice hot soup when it’s cold outside.

You will need:

2 tbsp coconut oil
1 small butternut squash
8 carrots
2 onions
1 tbsp ginger, crushed
½ tsp red chili, finely chopped
2 cups coconut milk
1 cup water

Instructions:

1. Wash and peel your vegetables. Deseed the squash and chop it into rough chunks, along with the carrots. Chop the onion more finely. Crush the ginger.
2. Heat the oil in a large pan and gently cook the onion, ginger and chili until soft.
3. Add the squash and carrot chunks and cook for a few minutes.
4. Pour the coconut milk and water a saucepan.
5. Bring to the boil, then add the vegetables, ginger and chilli. Leave to simmer for 10-20 min, until the pumpkin and carrots are soft.
6. Puree the soup in a blender. If necessary you can add more water at this stage.
7. Pour it back into your saucepan and bring back up to the boil.
8. Pour into bowls and serve fresh herbs or pumpkin seeds.

Bringing Sexy Back

A sexy toned back is an area that girls often neglect in favour of legs, bums and tums, but I think it’s just as important. Here’s one of my favourite exercises to hit that area and help you get rid of that pesky fat around your bra strap.

The Upper Back Row

This will hit your back, biceps, lats and shoulders, so it’s a great compound movement. If in doubt, start with a lower weight and work your way up, making sure you are comfortably with what you’re lifting and not at risk of injuring yourself.

Holding a barbell with a pronated grip (palms facing down), assume a bent over position. Keep your chest up, a soft curve in your spine and a slight bend in your knees. Drop the barbell slowly down until it almost touches the floor. Keep your head up and facing forward. Keeping your elbows tucked in tightly, bring the barbell up to your navel. At the top of this position, contract your back muscles and hold for a second. Release the bar with a 3 second negative (lowering phase).

Sets: 3

Reps: 12