All posts by Head4Fitness

One Bowl Vegan Banana Muffins…

 

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So, hands up who decides to bake on one of the hottest days of the year so far, yep that’d be me 😳 Phewie, thank god these beauties turned out perfectly or else I’d have pretty peeved.

Anyhow, decided to make a batch of these gorgeous treats for the family. Wanted to make something without all the refined crap that you get in store bought items and like that I know exactly what’s in them and what’s going into my kids bodies.

We found this recipe over at the OhSheGlows click this link for one bowl banana bread, we opted to make them into muffins instead so no one could argue who has the biggest slice haha! These are absolutely delicious and so soft and fluffy on the inside, super easy to make and full of lots of nutritional goodness. We added some dairy free chocolate chips to make them extra special. Highly recommend giving this recipe a go.

Hope you’re all keeping cool on this super warm Monday 🌞🌞🌞

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Noodle Salad…

Well it’s been a while since we last posted, let alone posted food. We’ve been putting most of our food posts on instagram and have sadly neglected this blog, time to show it some love again as we have missed it.

So, today’s lunch, as chosen by Rob, was a noodle salad. It’s way too hot eat anything cooked so this was a refreshing, filling, nutritious meal. We spiralized carrots, courgette, red & yellow peppers, added some shredded cabbage and sliced radish. Added in some cooked udon noodles. Massaged in a gorgeous tahini dressing, seasoned and served with a sprinkle of spring onions and coriander. Bloody delicious!!!

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Tahini dressing recipe:

1 tsp brown sugar

2tsp tamari

3tsp rice vinegar

1tbsp lime juice

1 heaped tbsp tahini

chilli flakes (depends how hot you like it)

mix all ingredients well and massage into salad. Simples

Enjoy,

Ahhh it’s good to be back πŸ™‚

 

Tracee

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Up and Running…

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I mentioned the other day that I would be putting training plans on and the first one is available as a free download.Β  You can use the drop down on training plans to see the first of the running programmes or follow this link to take you straight to the page.

Remember that if you are new to exercise make sure that you are ready to undertake training.Β  The first programme in the series is a beginners 5km training plan.Β  It is generic but will hopefully enable you to complete a 5km run in 8 weeks.Β  I hope you enjoy it and feel free to give feedback.

Have a fit and healthy day

Rob

 

Coming Soon…

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Well I’ve been busy away from here so thought it about time I updated on what has been going on.Β  In short, I’ve put together a number of training plans that you can download.Β  Whatever your level of fitness, I am hoping that you will be able to use the appropriate training plans and gain some benefit from them.Β  Be that structure, fitness, motivation, whatever it may be.

The first one will be uploaded on Thursday – Beginners 5km.Β  It is an 8 week training programme based on someone who has minimal fitness and will (I hope) enable you to complete 5km in 8 weeks.Β  Be that a Park Run, Race for Life, or even just completing 5km, this programme will be free to download and use.

I will also be uploading intermediate and advanced programmes that you can also dowload for free.Β  The first will be for 5km, but by the end I am aiming to incorporate many more running, cycling, swimming and triathlon training plans so keep your eyes peeled.

Have a fit and healthy day

Rob πŸ™‚

30 Day Challenge #3 – Day Thirty…

C30 Day Challengeongratulations, you have made it to day 30 of the 30 Day Challenge.Β  What an achievement you have made.Β  That means you have given yourself 900 minutes of ‘me time’ over the month of April.Β  Fantastic.Β  You should be so proud of what you have achieved.Β  Your body will love you for what you have done and you should really be happy with yourself.Β  Today is all about reflection.Β  Reflect on how far you have come over the past 30 days.Β  Think back to day one.Β  How did you feel when you went for your walk?Β  How do you feel now?Β  I hope that you have enjoyed this 30 Day Challenge and that you continue to give yourself atleast 30 min of ‘me time’ every day.

Day Thirty – 30 min walk.Β  This is your reflection time.Β  Time to go out, give yourself 30 min of ‘me time’ and reflect on how the past 30 days have been.Β  Really focus on how your body feels now compared to day one.Β  Again, big congratulations – you have completed the 30 Day Challenge.

Have a fit and healthy day.

Rob πŸ™‚

30 Day Challenge #3 – Day Twenty Nine…

30 Day ChallengeWell we’ve got 2 days left on this 30 Day Challenge and yes, we’re pushing it up – again!Β  Today is all about running/jogging.Β  I want you to push to run/jog as much as you can within the 30 min.Β  I know that you may have never thought that 29 days ago you would be running/jogging but you can do it.Β  Be proud, very proud of how far you have come and how you have improved, both physically and mentally.Β  I have no doubt that you are a stronger person for taking on this challenge and I am sure that you will undoubtedly had struggles along the way.Β  This is the real big push today, so lets go and have fun.

Day Twenty Nine – 30 min walk/run/jog.Β  Start of by walking but as soon as you can start jogging/running.Β  Try and stay with the run/jog for as long as you can before you revert back to a walk.Β  When you go back to walking, try and keep this for as minimal time as possible.Β  Push yourself today.Β  You will be able to do it but you have to push.

Have a fit and healthy day

Rob πŸ™‚