vrijdag 15 april 2016

HIIT worktout: 5mins of skipping rope, burpees and jumping jacks

HIIT Workout

15 minute HIIT Skipping

50 seconds on, 5 seconds rest (5 minutes, 3 times through)

Repetition Challenge in between each 5 minute HIIT Skipping.

2 exercises, various repetitions.

Equipment

Gymboss Interval Timer

Skipping Rope

Exercises

25 Burpees

100 Jumping Jacks

Directions

Complete 5 minutes (5 rounds) of HIIT Skipping (50 seconds on, 10 seconds rest) and then complete your 25 Burpees and 100 Jumping Jacks.

Repeat the above three times through, so in total you will do 15 minutes of HIIT Skipping, 75 Burpees and 300 Jumping Jacks.

Perfect, easy workout which targets your whole body and gets your heart rate up quickly.

Push yourself as hard as possible so you know you’ve totally exerted yourself.

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zondag 3 april 2016

General Daily Meals

I thought I’d share with you what I generally eat on a daily basis, as I get a lot of questions from people about “how do I get a flat stomach?”, “what do you eat”, “how to count calories” etc..

I purposely don’t use the term “diet” as I don’t have a diet, I don’t diet, simple as that. I eat..

So first things first;

Breakfast

Overnight Oats
OR
Raspberry Oat Porridge: Oats (1-2 cups enough to fill me), Almond Milk and Frozen Raspberries all heated up and mixed together in the microwave.

with Freshly blended juice

Morning Snacks

Almonds (enough to satisfy me. EAT UNTIL YOUR CONTENT)
Banana or Apple (usually only 1)
Rice Cakes (usually around 5)

Lunch

Boiled eggs on rye bread (normally 2-3 eggs and 4 pieces of rye bread)
Mango
Passionfruit
Banana
OR
Tuna (1 can) on rye bread (roughly 4 pieces)image
Mango
Passionfruit
Banana
Afternoon Tea

Same as morning tea except I don’t usually feel like almonds in the afternoon.

Before Dinner

Banana or Apple

Dinner

Marinated chicken baked (any herbs/spices)
OR
Steak
with

Kale Apple and Walnut Salad
OR
Sweat Potato Salad
OR
Garden Salad
with
Mushrooms and Corn
Dessert

Any Fruit (enough to satisfy me)

Strawberries
Mango
Orange
Apple
Kiwi
Passionfruit
Watermelon

Obviously, it varies day-to-day, some days I’m hungrier than other, I don’t have a morning or afternoon snack, others I don’t stop eating. I don’t always have dessert and fruit before dinner but some days I do…it’s hard to say “I eat this everyday, exactly like this, at this time” because you obviously don’t. Especially, when I’m not on a “diet”, I don’t restrict myself, nor do I limit what I want.

I’m a firm believer in a general clean eating plan. I eat my carbs at least twice a week, I’ll have big carb loaded pastas, curries, boiled potatoes or toast. My body craves those carbs, I don’t say know to it. Most importantly, I do not and will not change to “gluten-free” “brown rice” “whole-wheat pasta” etc. no-no-no, I eat white rice, normal pasta (Yes, I’ve heard it all before “that’s not good for you bla bla bla” but hey I’ve got the abs/body I want and I still get to enjoy the better tasting pasta and rice 😛 )

All my meals are based around eating normal foods, not introducing all this new “healthier pasta” “better potatoes” etc. It’s cheaper and it definitely worked for me to just eat home cooked, healthy meals.

Success

Obviously, I’m not a nutritionist or dietician or healthy coach or any of that but I’m just someone who’s been through it and got what I wanted a healthy way, while still having a lifestyle, still enjoying my food and by not starving or restricting myself.

I’m more than happy to answer any questions you have regarding my daily meals..I’ll keep posting more recipes when I get the chance.

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