Its all about clean eating (switch the bad fats to the good fats) and exercise.
Tuesday, 12 June 2012
Sunday, 10 June 2012
Phase 1 Complete
I have now just finished the first 8 week program that I had designed for myself. It was designed to strip the fat away to enable me to run longer and faster... and basically for all round general health, fitness and well being. It is so easy to get lazy, complacent and stuck in a rut (which I totally had)... but for the good of your health and your mental health I would strongly advise anyone/everyone to start a fitness plan. Within 2 weeks of starting it totally changed my thinking, my health, my mental health and my confidence. It was only until I had seen a picture of myself that I had seen how much weight I had put on, comfort eating was the cause!
During the past 8 weeks I have been eating well, all the good stuff and in fairness I have still allowed myself very limited chocolate and crisps, maybe once a week, we all need a boost now and again otherwise it becomes too easy to quit! I'm human so obviously cravings for snacking have been something I have been battling with, a few options that have hit the spot for me have been popcorn (not the microwave stuff as it is very high in fat, but the one you pop yourself in a pot), marshmallows, almonds and seeds... these all need to be worked off however with exercise but they are definitely the healthier option to chocolate, crisps, sweets etc.
|Before-During-After 8week program|
I need to now start working on a new regime, It is going to be a 4 week plan and the intensity will be stepped up. I am also going to include cycling and swimming to this, I am not a strong swimmer at all, so this will make it all the more challenging but will also help me teach myself!
|Before-During-After 8week program|
So here are the stats after 8 weeks:
BEFORE: NOW: ORIGINAL TARGET:
Weight: 14 stone (88.90kg) Weight: 12st 12lb (81.7kg) Weight: 12 st 7lb (79.37kg)
Neck: 17 Inches Neck: 16 Inches Neck: 16 Inches
Chest: 44 Inches Chest: 42 Inches Chest: 40-41 Inches
Waist: 37 Inches Waist: 35.5 Inches Waist: 33 Inches
So I have lost 1st 2lb (7.2kg) (16lb), an inch of my neck, 2 inches of my chest and 1.5 inch of my waist.
HERE IS THE DEAL...... I have a big event planned and will be announcing it in about 2-3 weeks time, it is something I am now training for and will test my endurance to the hilt!!! I started this fitness plan and then made the decision to do something worthwhile with it, my aim is to show everyone that with the right attitude and drive, anything is achievable even if it is a bit bonkers!
Tuesday, 5 June 2012
Pasta, Broccoli and Wilted Greens in a Creamy Pesto Sauce
It doesn't come easier than this, a very quick delicious meal in 15 minutes. the pasta will help you fuel up for the next day, the broccoli and wilted greens are packed full of iron and antioxidants; and the sauce is made from low fat ingredients. You can add in some grilled chicken to this or leftovers from your Sunday roast.
Pasta of your choice (I use wholemeal)
A small head of broccoli
Half a bag of greens (normally spinach)
2 tablespoons of low fat creme fraiche
1 tablespoon of low fat soft cheese
1 tablespoon of basil pesto
Cracked black pepper
- In a large saucepan of water add a generous pinch of sea salt and place on a hot hob and bring to the boil. In the meantime cut the broccoli onto small heads. In a small mixing bowl whisk up the creme fraiche, soft cheese and pesto, season well with the black pepper.
- When the saucepan has beached boiling point add in the pasta and cook to the packets instructions. Put the broccoli into a saucepan of water and bring to the boil then drain and set aside.
- When the pasta is cooked, drain in a colander and reserve about 2 tablespoons of the cooking water. Add the pasta, 2 tablespoons of cooking water, cooked broccoli, and sauce back into the saucepan and stir around until everything is well coated in the sauce.
- Place back onto a medium heat and add in the greens, cover and allow the greens to wilt. Take back off the heat, check the seasoning and serve into bowls.
Steak Pita Sambo
Wholewheat pita pockets are a great substitute do doughy bread, a lighter choice.
407 per portion
1 small clove of garlic
1 red pepper
Sea salt and black pepper
1 sirloin steak
2 large wholewheat pita pockets
1 tablespoon of horseradish sauce
A handful of rocket leaves
Finely chop the shallot and garlic clove, deseed and slice the red pepper and set aside. Trim any fat from the sirloin, massage some oil onto the steak and season generously with sea salt and black pepper, turn over and repeat on the other side.
Place a pan onto a hot hob and let it get screaming hot. Carefully place the steak on cook for 2-3 mins before turning over, cook for another 2-3 mins then remove and cover with foil to rest for about 10 mins. Turn the heat down slightly, add some oil to the pan and cook the shallot and garlic until softened for 3-4 mins, then add the red pepper, cook for a further 3 mins and remove from the heat.
Place the pita pockets into the toaster or under a medium high grill until warmed through. In the meantime in a small mixing bowl add a tablespoon of olive oil, a squeeze of lemon, a tablespoon of horseradish sauce and season with salt and pepper. Give it a whisk to combine, use this to dress the rocket leaves.
Carefully cut open the pita pockets (careful of steam coming out), slice the steak thinly. Assemble all ingredients into the pita pockets evenly.
Ok, here is a quick no fuss breakfast that would rival any protein shake. This will keep you full until lunchtime yet because it is liquidised it is easily digested and full of slow release energy to keep you going through the morning.
Makes 1 pint:
300ml of skimmed milk
1 ripe banana
30g of porridge oats
A tablespoon of drinking chocolate powder or a handful of frozen berries (for flavour)
A tablespoon of honey
A tablespoon of peanut butter
Sprinkle of cinnamon powder
*1 large raw egg white (optional, if unsure... do not use)
- Place all ingredients into a blender.
- Blitz for 30 seconds, drink down and go!
*I use the raw egg white as a fast form of protein, this can be dangerous so only use it if you feel confident to do so.