run along...

Im a huge fan of running and i like to run mid distance, half marathons. Many people see running or jogging as a really daunting prospect but I believe that anyone can run it just takes different people different lengths of time to feel confident to run.

It is common for people to put up guides on starting to run, which states you should walk for 1 min then run for 1 min and slowly build up. Personally I don't think those guides work as everyone improves at different rates. So i have compiled a few tips on starting to run.

• Don't be nervous about being seen. No one will be looking at you thinking why are you running.  Most people will either be thinking your crazy for wanting to exercise instead of sitting in front of the TV or they are thinking 'good for them getting out there and getting in shape'
• Make a good playlist of upbeat songs to run too, which will take your mind off feelings of wanting to stop.
• Take a little bit of water with you, not too much as you don't want it swilling in your tummy but enough to stop your mouth drying.
• Set a nice route with plenty to see rather than just a straight road, maybe include a common, playing field or park into it.
• Don't be afraid to stop jogging and walk for a minute if you need to but try to jog for as long as possible.
• Don't set an unachievable target. When I started running I would go on shorter jogs, for say 20-25 minutes and slowly build up.

Even now I have some days when my body just does not want me to run and i end up walking a lot more than usual.

Hopefully this gives you a little bit of confidence to start running even once a week to diversify your exercise regime.

http://pinterest.com/zolakt/fitness/

to be inspired...

The beginning is the hardest part... working hard and looking good will become motivation in itself once we start to see results and feel healthier. Keep Going!!

kick start...

So the other day I made a huge batch of homemade granola. Im a big porridge fan, and fan of oats in general but I do want a change occasionally. What I love about granola is that its sticky and crunchy and sweet and also really filling. I would much rather have a bowl of that that a bowl of Frosties.

I was looking in the supermarket and all of the shop bought varieties seem to have loads of added sugars and were also really expensive, this all combined lead me to making my own so I thought I would share the recipe.

I made some flavoured oil while it baked

300g rolled oats (I like to use the big old fashioned ones)

50g sunflower

50g pumpkin seed

50g flaxseed

50g flaked almonds

50g chopped walnuts

50g desiccated coconut

100g dried berries (preferably no added sugar) I used cranberries and apricots

1tsp vanilla extract

3tbsp honey

125ml maple syrup or 75ml apple juice ***

Pre-heat your oven to 160 C and line a big baking tray with baking paper.

I personally find it easier to combine all of my dry ingredients (except coconut and fruit) together in one bowl and then my sticky ingredients in another. This enables me to make my granola pretty clumpy rather than little bits. Then gradually mix each bowl together so it all combines and there are no huge sections with none of the honey mixture (this happened to me before)

***If you want to use apple juice, I would suggest soaking the oats in it for an hour or two before baking or adding any other dry ingredients.

Pour the mixture into the tray and spread out in a thin layer so it goes crunchy. If the layer is too thick, the bottom half wont cook as much but that may be personal preference. Pop it in the oven for around 15 - 20 mins before taking out, adding in the coconut and fruit, mixing well and putting back in. At this point you may want to drizzle a bit more honey over the top, but i like to add mine after when im actually eating it. Bake for a further 15 minutes or until golden. Be careful not to over cook as the coconut tends to brown too much and not taste sweet.

Let cool on the side before breaking up into your granola pieces and store in an air tight container. It should last you 2 - 3 weeks and contain around 15-18 servings if you don't eat it all in one go... its pretty moreish.

I like to serve mine with a bit of natural yoghurt, honey and fresh fruit and it keeps me full until lunch.

to be inspired...

I really struggle to have the dedication it requires to exercise later in the day. Unless I am attending a class or group exercise, I like to get up slightly earlier and exercise in the morning. I find that I am more alert during the day and have a reason to eat healthy. 

You may find waking up early hard, but think of all the spare time you will have in the evening, whether it means getting home earlier from work or just having longer to make a nice healthy dinner.

Try it and see how this suits you!

http://pinterest.com/zolakt/fitness/

Sushi sushi sushi and a little bit on nutrition...

Although I am pretty active, my nutrition has not always been the best. I have a huge sweet tooth, huge as in I could eat pudding for breakfast, lunch, dinner and still have room for a chocolate snack. Although I try to eat healthy meals, I do snack and I do feel hungry a lot. Because of this and the fact I want to be in tip top condition for leading an active lifestyle, I went to see a nutritionist.

I think this was probably one of the best things I have ever done. Some of the tips I picked up:

• Drink loads of water
• Eat more protein - I need to try and eat protein with every meal, which at the moment I am really lacking. This supposedly will help me to feel full for far longer.
• Carbs like pasta and bread can be replaced by lots of green veg like spinach and broccoli as they too have carbs in them.
• Try to limit the really sugary fruits like grapes and strawberries.

These are just a few to start with but already they make sense and seem really easy to achieve. As well as this, I am going to keep a food diary. This really helps me to see what I am eating and how I feel afterwards. I can see what my body likes and doesn't like. Its really important for your body to get all of the nutrients it needs from whole foods, the less processed the better. This is because there is less of a chance for the food to be chemically altered or added to.

Salmon, avocado and cucumber rolls

So anyway today, My boyfriend and I made sushi for lunch! One of my favourite foods. Im sure we could make it healthier by using brown rice, but the fillings were extremely healthy and filling. I chose a california roll with salmon, avocado and cucumber and the inside out rolls with low fat cream cheese and avocado. Will had a spicy tuna filling in all of his. It was actually really really easy to make and would be a lovely alternative for sandwich lovers or a nice addition to a lunch salad. 

Spicy tuna rolls

to be inspired...

http://pinterest.com/zolakt/fitness/

Take each day one step at a time!

food glorious food...

I believe that in order to work out and live to your healthiest and happiest potential, it all begins with food. What you put inside you affects your outside. 

Recently I have been slightly intolerant to Gluten, especially bread, biscuits and pastry which ultimately means I am trying to find ways to avoid and replace these food items. I find this so hard because I am a complete Carboholic. This first truly healthy week has been pretty hard so far. I am craving carbs, sweets and just food in general and a lettuce leaf does not replace a whopping great big cookie. 

However I have been coming up with some tasty meals. On Monday night my boyfriend and I attempted a cauliflower crust pizza. The flour was made from cauliflower... I know I couldn't believe it either. Aside from a minor mishap with the pizza sticking to the baking parchment, it was delicious. I will do a step by step guide soon actually as it was so easy.

Tuesday was a minor set back as we went away for the night and had a brilliant meal out, but I tried to stay healthy opting for duck and veg with a small side of potatoes. But it needed to be done as we don't get to go away very often. And then tonight, we made quinoa burgers. My first experience of quinoa and again really delicious and extremely filling. It probably helps that I'm not a massive meat eater but even my Meat loving boyfriend thoroughly enjoyed it. So all in all a big thumbs up.

Not too much in the way of exercise this week so far but being away for two days made it difficult but lots of walking and sightseeing helped on the stay fit quest.

Quinoa Burgers

Cauliflower Pizza

I actually am really loving trying new recipes and ingredients. Im even making my own granola which is in the oven as I type! Crazy.

If you make one change this week... try a new ingredient or recipe to inspire you.