I made the decision a little while back to cancel my gym membership. Based mostly on the cost of it, but also on my inability to find the time to go inbetween working a full-time+1 job and modern day life. Prior to starting my current job I managed to squeeze in at least 2 classes a week, but now my work has picked up I'm generally working pretty late, so not knowing when I'll be leaving the office means I can't commit to attending classes or even head down for an individual workout (boo).
Without getting into it too much, I'm surprised fitness bloggers generally don't cover home workouts tht much. Longer working hours aren't a thing of the past, and keeping up a gym membership isn't exactly the most budget friendly way of getting fit for many. So, I guess what I'm trying to say is I'm going to make home workouts a little feature on my blog, to share with you what workouts work well for me, and how I fit them into my busy schedule (and modest living room). I hope you'll find them useful, and that they work well for you whatever your schedule might look like :)
Despite not having all of the regular 'gym' equipment to hand, I'm a huge fan of strength training and using my own body weight to improve my fitness. Working out at home has made a significant difference to my running too. Focusing on my core strength has really helped me to maximise my longer runs, and has helped get rid of some lower back pains that keep appearing after most runs over 8ish miles.
In light of my gym break-up, I purchased a shiny new workout mat to make my workouts easier and more comfortable. I've tried a few exercise mats over the years, and have generally been pleased with them all. After all, they aren't particularly exciting...right? Nonetheless, if I was making a monthly membership saving I wanted to try something a bit more 'up market'.
I picked this up from Physio World on Amazon after scouring the usual sports websites. Thanks to my prime membership it came within a day, and I'm really pleased! Naturally, pink was my first choice and I went for a 10mm depth. You can get an even thicker version if you prefer, but I would highly recommend the 10mm if you're like me and generally don't have many issues with your back. Unlike most exercise mats on the market it's super long, which means I don't have to worry about my hands or feet hanging off the edge too much. I'd definitely recommend giving this mat a try if you're looking for one to get started with your home workouts, or even one of a similar size/depth if you can't get it online.
Youtube is brilliant for quick workouts when I don't have much time. I've been a subscriber of Xhit Daily for a while now, and I honestly can't recommend their workout videos enough for women and men of all fitness levels. Heres the link to the video I was watching when I snapped these pictures for my blog if you wanted to give it a go! See you soon with a home workout blog post!
After a few weeks on the new 'get the glow' regime, I'm finding I am a whole lot more resourceful when it comes to cooking and finding things on those last few days before the weekly food shop arrives. Fortunately for me, my food shop was packed full of tonnes of veg and protein, so I had plenty left over to play with.
This recipe is super easy, incredibly tasty and full of goodness. It could be both a Brunch or Lunch recipe, depending on what you fancy. I've been loving my spiralizer lately, so was super excited to incorporate it in this post.
Ingredients
1 x large free range egg
1 x courgette
1tsp Chia Seeds
1 half of a ripe avocado (chopped)
1tsp Coconut Oil
1 x spring onion
Salt & Pepper
Method
1. Start by spiralizing your Courgette and putting it to one side whilst you prep the rest of your ingredients. Then finely chop your spring onion and add to the same bowl as your courgetti. If you're planning on prepping your lunch over an extended period of time, I'd cover the bowl to avoid the veg drying out.
2. In a frying pan, add the coconut oil and melt over a medium heat. Once melted, turn the heat down and add your courgetti and spring onion and cook for 4-5 minutes or until it's going a little golden. Whilst you're keeping an eye on that...
3. Bring a pan of water to boiling point then crack your egg into a ramekin or cup ready to pour into the boiling water. Using a wooden spoon create a 'whirlpool' motion with the boiling water, then quickly pour the cracked egg into the centre of the whirlpool you've created. Don't worry if it looks a little scruffy, thats totally normal. Leave for 2-3 minutes if you like it runny, or 4-5 if you prefer your yolk harder.
4. Once you're happy with your egg(s) and courgetti, place the courgetti on a plate with the egg on top. Sprinkle with your chia seeds and a little salt and pepper. Add the avocado on the side for some extra good fats!
5. Enjoy!
Let me know if you've given this a go, or if you've tried it with anything else!
I honestly can't decide whether I'm a sweet or a savoury kind of girl, but I think it's fair to say when it comes to sweet treats I'm a sucker for dark chocolate. I thought I'd share with you a little recipe I've created after doing some research into Agave syrup as an alternative to honey or Golden Syrup.
Agave syrup is super sweet, and comes from the Agave plant. It works really well in Vegan recipe's as it's very similar to Honey, but obviously plant based. As I've been seeing it pop up all over the health blogs of the world, I thought I would give it a go. This recipe is really simple, easy to prepare and is perfect for the grazers of the world who fancy a sweet, healthy treat from time to time.
Ingredients:
350g Protein Granola (or a granola of your choice)
5tbsp Agave Nectar
A handful of Dark Chocolate Chips
150g Trail Mix
What you'll need
1 x Large Baking Tray (lined with greaseproof paper)
Pre-heated oven to 200 degrees
1 x Mixing Bowl
1 x Mixing Spoon
A fridge
Once you've got all your ingredients together, and measured out add your granola, trail mix and plain chocolate chips to your mixing bowl and mix together. Once you're satisfied it's all mixed up, add your Agave Nectar and stir again. Once your ingredients are completely covered (feel free to add a bit more Agave if you need it - cheeky) place your mix flat onto your lined baking tray.
Give the mixture a good press down so that it's tightly packed, then pop in the oven for 10 minutes. Keep checking to make sure you don't go beyond 'golden brown' then bring it out of the oven and let it rest for 5 minutes.
Now for the waiting game! Place the baking tray in the fridge for approximately 2 hours so that it can set. If you like your granola really tough, then leave it in over night.
Take the tray out of the fridge once it's set, and cut into however many pieces you need. They won't be perfect slices, but they'll look pretty darn good anyway. I managed to get 18 slices from mine which is perfect if you want to share your creation with your team at work.. or if you're not into sharing at all, that's okay too.
You can pretty much try this simply recipe with loads of other dried fruits, or maybe even some popcorn too. Super quick, tasty and great for a healthy boost with your cuppa.
If someone had told me I'd enjoy running this time last year, I'm sure I would have died of laughter. 'I can't even run up the stairs' and 'nah not for me, thanks' were about the only response I had when it came to running. In fact, when it came to any form of exercise.
I signed myself up to the Portsmouth Coastal Half just before Christmas, in a bid to give myself a little bit of a push into actually doing something post Christmas food coma. I bought a cheap pair of Asics, threw on a pair of leggings and got out there for my first run. I won't pretend for the sake of this post that I was hooked at that point, because I really wasn't. It was awful, uncomfortable, sore and I felt like I'd gathered an audience for my 'jiggling' around the village. But I kept going with the help of my loyal running partner and some discipline.
After a few runs, I hooked on to the Nike+ app to get me prepped for the race, which is great for new runners as it's inexpensive and easy to use. Next thing I knew, I was waiting at the start line in Portsmouth. It was my first experience of a race, and the first time I felt a real sense of community with other runners (professional and newbies like me!). Adrenaline really pushed me throughout the race, and the satisfaction of crossing the finishing line and feeling like I could probably carry on running was enough to get me hooked. I think at that point I caught what some may call 'the running bug'.
Having continued to pursue it as a 'hobby' if you like and being in my 6th month of training in total, I really wanted to share my top 10 tips for the novice runner. As a quick disclaimer, I am not a professional runner, fitness professional or a doctor.. so please take this post lightly, and as advice from one newbie to another. These are the things I wish I'd of known or considered before I started out. They're in no particular order, but I hope you find them really useful! Good Luck!
1. Yes, it's actually a good idea to get all the gear.
I've heard it a million times 'all the gear, no idea'. If you're motivated by having a fresh pair of trainers, or a wardrobe of neon dri-fit.. do it! I found nothing has helped me more in getting motivated to get out there than knowing I get to sport my new trainers, or at least knowing what I'm wearing is fit for purpose. Of course, I wouldn't go breaking the bank before you even give it a go.. unless you keep the tags on (kidding!).
2. Know your knees
After your first few 'longer' runs, you'll get a feel of what your body can take or not. Be careful not to push yourself too soon, or to write off your knee pain as 'just getting used to it'. Your joints are key to making running something long term, so look after them and always give yourself a day or two to rest after a tough run. Trust me, your knees will really thank you for it.
3. Take it easy & stretch it out
I guess 2 and 3 go hand in hand, but I felt this one deserved it's own spot on the list. For me, I struggled to remain realistic in my capability when I picked up some momentum with my training. This caused all sorts of issues for me when it came to injuries and bruising because I just kept on hammering it if you like. If you're just starting out, don't feel like you have to follow the training plans like they're gospel. Take it easy, and listen to your body when it's sore and take a break. A day or two out won't impact your fitness levels.
4. Keeping hydrated
An obvious one for most, but this is so so important. When you're on your runs, be sure to take some water with you and keep hydrated. Little and often worked for me, and I regulated it by taking a sip every half kilometre to make sure I wasn't overdooing it or missing out on the water I needed. Hydration is also key on the days you don't run. I found that upping my water intake made me feel a whole lot healthier and able to run without feeling the drowsiness that dehydration often brings. Grab yourself a new water bottle and make that your bff.
5. Get yourself a gait analysis
Okay, this one isn't the most important to begin with, but I found it really useful a month or so in when my aches and pains just weren't shifting. I took a trip to an independent running shop and had a gait analysis done to see what trainers were right for me. Thanks to my overly bendy bones, I had some serious bend in my left ankle and over extension in my right leg. After the analysis, I got myself some Asics designed more for support and I've loved them ever since. Considering that most trainers are a bit of an investment piece, I'd say definitely give this a go before you dive in to the expensive footwear.
6. It's okay to have a few days off
Maybe I struggled with this a little more than normal because I'm actually a really competitive person (yes, I've admitted it Husband). I'd feel guilty if I missed more than a couple of days off training if life was busy, and this took some work on getting over. If you're like me, I'd suggest getting connected to an online running community to keep you feeling like you're training even when you can't be out there. #UKRunChat is a great one to get you started.
This Girl Can: http://www.thisgirlcan.co.uk
7. Get inspired
Twitter, Facebook and Pinterest are packed full of great content and conversations for runners of all levels, shapes and sizes. Sharing your runs on twitter, or following a training hashtag (#thisgirlcan) is a great way of seeing how others are training and get some ideas on how to improve your running through others experiences. It's invaluable, and a great way to procrastinate if that's your thing.
8. Mixing it up
I've learnt that I'm definitely built for endurance over speed, but the two really do go hand in hand. Mix in a couple of shorter, faster runs in your week to see the benefit on your long runs. Maybe try a 2km and 3km at a fast pace in between your longer runs to get you going. It's tough, sweaty and just awful but the benefits on your average pace and stamina are amazing.
9. Pair up
This works really well if you're not too keen on going out on your own, or need someone to give you a little push to keep going. Not only will it make your runs a little more interesting, but you'll also find you keep each other on track with your progress (and tend to skip less runs too).
10. The wall will come to get you, keep going!
Every runner is different, and some may find it tougher than others to get going. I certaintly hit the wall, and continue to now even after 6 months. I'm not just talking about the stitch pains or exhaustion at mile 7, but more the temptation to stop even before you get out there because it's 'easier'. Keep disciplined, and do whatever works for you to keep you running. Every mile counts :)
I hope you find this blog post useful, and it would be great to hear from you if you're starting out or getting into the swing of things so feel free to tweet me @itssashasmith_
