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Mantra for the weekend! ✨ Slow & steady actuall

Mantra for the weekend! ✨

Slow & steady actually means sustainable & enjoyable. Stop rushing the process. Reframe your goal. Once the process becomes the goal, the magic will unfold. And for heavens sake, stop trying to be perfect! 🙌

#fitmom #8020 #sustainable #longterm #goals #dontrushtheprocess #fridayfitness #weekendgoals #perfectdoesntexist #nosuchthingasperfect #slowandsteady #coach #pt #trainer #strongwomen

𝗣𝗢𝗦𝗧-𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝗣

𝗣𝗢𝗦𝗧-𝗪𝗢𝗥𝗞𝗢𝗨𝗧 𝗣𝗢𝗪𝗘𝗥 𝗕𝗢𝗪𝗟 🫐

Off the back of my post yesterday about fibre, I am making a conscious effort to hit my 30g fibre goal everyday.

Give this delicious protein-packed oats bowl a try. Coming in at 9g of fibre with a little help from a sprinkle of flaxseeds 👏

Swipe right for ingredients. 👉

#fitmom #breakfast #oats #powerbowl #protein #proteinbreakfast #fibre #fibregoals #weightloss #health #nutrition #weightlossjourney #womenshealth #healthyfood #oatsforbreakfast #oatsrecipe #oatspiration #postworkout #onlinehealthcoach #onlinefitness

Fibre is such an important part of your diet - and

Fibre is such an important part of your diet - and something that is often overlooked or not prioritised. It also plays a key role in dramatically helping you lose weight, if you’re on a weight loss journey.

In order to educate my FitMom Strong Society, I recently chatted to Registered Dietitian, Alex Royal, about this important topic.

I am on a major mission to increase fibre in my diet. We should all be aiming for 25-40g of fibre per day. This is where tracking on MyFitnessPal has really helped me. Not only do I track my macros, but also my fibre intake to make sure I am on the right path.

High fibre foods to include in your diet:
▪️Chia seeds
▪️Flaxseeds
▪️Avocado
▪️Legumes
▪️Brown rice
▪️Sweet potato
▪️Oats
▪️Rye bread
▪️Wholewheat pasta

@alex_royal_dietetics 💚

#fibre #fibreandweightloss #weightloss #weightlossjourney #fitmom #womenshealth #onlinehealthcoach #onlinefitness #pt #coach #womenswellness #healthandwellness #diet #nutrition #highfibre #dietitian #healthyliving

𝗖𝗢𝗥𝗘 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 🫵

𝗖𝗢𝗥𝗘 𝗪𝗢𝗥𝗞𝗢𝗨𝗧 🫵

You should probably add this little ensemble to your next workout! Never a bad idea to work your core! 😉

How it works:
👉45 secs on/15 secs off
👉3 rounds

Exercises:
1. One arm dumbbell sit-up (do each side for 45 secs)
2. Weighted kneeling to standing (keep core engaged & don’t rush it)
3. Plank to push-up + leg lifts (keep bum in line with back as u lift your leg & engage your glute)
4. Reverse crunches (hands under bum, don’t shoot your feet over your head but rather straight to the sky)

Enjoy! 😎

#fitmom #coreworkout #abs #absworkout #abworkout #6pack #core #homeworkout #onlinefitness #fitmoms #strongmoms #fitness #strengthtraining #noexcuses

This was such a great mid-week treat which the ent

This was such a great mid-week treat which the entire family devoured. Since moving to the UK, my kids have become curry mad! Who would've thought 😅 But it's such a delicious meal to all enjoy together, and this is a really healthy, simple option!

𝗖𝗵𝗶𝗰𝗸𝗲𝗻, 𝗩𝗲𝗴 & 𝗖𝗼𝗰𝗼𝗻𝘂𝘁 𝗖𝘂𝗿𝗿𝘆
Serves 4-6

Ingredients:
1 onion, diced
1 tbsp vegetable oil
2 cloves garlic, grated or crushed
2 cm piece ginger grated or crushed
2 tsps medium curry powder
1/2 tsp chilli pepper, optional
6 skinless chicken thighs, trimmed and halved
300g pumpkin, or butternut, cut into 1-2cm cubes
400ml vegetable stock
Pinch of salt
1 × 400ml can coconut milk (reduced fat)
200g green beans, baby spinach, small courgette, broccoli (whatever is seasonal)

Method:
1. Heat the oil over a medium heat in a large heavy pan and begin by frying the onions for about 5 minutes.
2. Now add the garlic and ginger and fry until you can really smell everything cooking, before adding the spices and stirring for 1 minute.
3. Now add the chicken and give it a stir to cover in the spices before tipping in the pumpkin, the stock and a pinch of salt.
4. Simmer gently for about 10 minutes before adding the coconut milk and your chosen veggies.
5. Simmer for about 10 minutes (or longer if needs to be reduced to thicken a bit) then check that the chicken is cooked through and serve with a wedge of lime.

𝗬𝗼𝗴𝗵𝘂𝗿𝘁 & 𝗖𝘂𝗰𝘂𝗺𝗯𝗲𝗿 𝗗𝗶𝗽 🥒

Ingredients:
1/2 a medium cucumber
200ml Greek yoghurt (or plain yoghurt for a lighter option, coconut yoghurt for dairy-free)
1 clove garlic, crushed
1 tbsp chopped coriander, mint or dill
Pinch of salt

Method:
1. Cut the cucumber in half lengthwise.
2. Now scrape out the seeds using a teaspoon.
3. Turn the cucumber halves onto their flat side and cut into 3 long sticks. Now chop across the sticks to make small dice.
4. Mix together the garlic, cucumber and yoghurt, add a pinch of salt and sprinkle in your chosen herb.

#chickencurry #curry #currynight #indianfood #currychicken #fitmom #healthycurry #vegcurry #curryrecipe #instarecipe

This week we chatted to the FitMom Strong Society

This week we chatted to the FitMom Strong Society on how to manage both your training & nutrition when energy levels are low, stress levels are high, and you can feel end of year burn out heading your way. 🫠

Absolutely love these conversations with @thestreamsa where I always learn something new, and hopefully impart a few gold nuggets to our community. 🤍

#fitmom #onlinefitness #coach #trainer #pt #womenshealth

𝗨𝗡𝗣𝗢𝗣𝗨𝗟𝗔𝗥 𝗙𝗜𝗧𝗡𝗘𝗦𝗦 𝗧𝗥𝗨𝗧𝗛𝗦 🧐

👉The closest thing to a “fat burning workout” is going for a walk.

👉You don’t burn as many calories as your watch is telling you.

👉It wasn’t that one pizza or ice-cream that made you fat.

👉Rest days aren’t optional.

👉Strength training won’t make you bulky.

👉You need to sleep more.

#happymonday #fitnesstruth #fitnessmyths #mythbusters #fitmom

𝗧𝗥𝗘𝗔𝗗𝗠𝗜𝗟𝗟 𝗛𝗜𝗜𝗧 𝗦𝗘𝗦𝗛 🔥

Once a week I do a proper HIIT sesh either on the treadmill or assault bike. It’s really important to get your HR right up there for a number of reason:

👉 Improves oxygen & blood flow & in turn, cardiovascular health.
👉Can help lower blood pressure.
👉Can help lower blood sugar.
👉Eliminate lactic acid build up.
👉Helps burn fat within a short period of time.
👉Revs up your metabolism post-workout.
👉Improves memory
👉Improves mental health & can ward off depression.

Give this simple treadmill session a go next time you hit the gym (can also be done on any other cardio machine)

8 rounds:
▪️30 secs MAX speed (like you literally cannot go any faster) + 60 secs recovery (this can even be a walk).

#hiit #treadmill #treadmillhiit #hiitworkout #highintensity #highintensityintervaltraining #fitmom #cardio #hearthealth #cardiovascularhealth

Some people spend their entire lives waiting for the time to be right to make an improvement.

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