Tag Archives: healthy living

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!!!



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


Ahhh it’s good to be back ๐Ÿ™‚




Coming Soon…


Well I’ve been busy away from here so thought it about time I updated on what has been going on.ย  In short, I’ve put together a number of training plans that you can download.ย  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.ย  Be that structure, fitness, motivation, whatever it may be.

The first one will be uploaded on Thursday – Beginners 5km.ย  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.ย  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.ย  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 ๐Ÿ™‚

30 Day Challenge #3 – Day Fifteen…

30 Day ChallengeSo today is the half way point on this 30 Day Challenge.ย  Half way!ย  That means that we have reached a point where we are on the top of the hill.ย  After tomorrow, there will be less days to go than we have completed.ย  This is where we really have to focus.ย  Focus on why you are doing this challenge and more importantly what you want to get from this challenge.ย  My aim as I have said many times before is simple – get people to give themselves 30 min of ‘me time’ a day in the form of exercise.ย  When you walk today, I want you to focus on why you are doing this challenge.ย  What are you aiming to get from it and more importantly, what are you going to do when the 30 days are up?

Day Fifteen – 30 min walk.ย  Walking again today.ย  Nice and relaxed, but also walking with purpose.ย  Make sure that you focus on your posture and as I mentioned above, focus on what you are aiming to achieve by completing this 30 Day Challenge?

Have a fit and healthy day

Rob ๐Ÿ™‚

30 Day Challenge #3 – Day Fourteen…

30 Day ChallengeHopefully yesterday went well and you managed to power walk your way to your furthest distance.ย  If not then don’t worry too much.ย  After all the overarching aim of this challenge is to get exercising for 30 days straight, not to see how far you can walk/power walk every day.ย  So, today we are going to go back to basics.ย  I want you to go back to the very beginning and just walk.ย  Today I want you to walk and really focus on how you carry yourself.ย  Carry yourself proudly.ย  You are out giving yourself 30 min of ‘me time’ and you should be proud.ย  You are doing great and this is the start of something fantastic – keep it going.

Day Fourteen – 30 min walk.ย  Nice and simple.ย  Remember your posture and how you carry yourself as you walk over the next 30 min.ย  Don’t forget to stay in the present and don’t let your mind wander off.ย  This is your time to concentrate on what you are doing right now.

Have a fit and healthy day

Rob ๐Ÿ™‚

30 Day Challenge #3 – Day Thirteen…

30 Day ChallengeThe number thirteen is synonomous with being an unlucky number.ย  Fortunately, this number thirteen is far from unlucky.ย  It represents 13 days of providing yourself with 30 min of ‘me time’ in order to bring together a better healthier you through the medium of exercise.ย  Don’t see anything unlucky with that!ย  Hope yesterday went well.ย  Did you take a note of how far you power walked?ย  I hope so because you will need that data today.

Day Thirteen – 30 min power walk.ย  Today the challenge is simple.ย  30 min power walk but walk further than you did yesterday.ย  If you can’t remember exactly where you went don’t worry.ย  Push your power walk today.ย  Really get some vigour and give it all you have.ย  Don’t start running (just yet).ย  Keep the posture good.ย  Maintain your form and most important of all – smile.

Have a fit and healthy day

Rob ๐Ÿ™‚

30 Day Challenge #3 – Day Twelve…

30 Day ChallengeSo how did you get on yesterday?ย  Hopefully you managed to get some good power walking in mixed with your walk?ย  I would ask one thing which I may have failed to mention before.ย  If I prescribe a walk/power walk combo, I want you to make sure that you do cross between the two.ย  It is not soley walking or power walking, but there is a definite change between the two during the 30 min of exercise.

Day Twelve – 30 min power walk.ย  Back to full power walk today.ย  As always, remember your posture.ย  Nice and tall, shoulders back etc.ย  Today, I really want you to focus on power walking for the full 30 min.ย  Yes, you may want to warm up a little, but do that outside of the 30 min.ย  I want 30 min of power walking.ย  Also, I want you to keep a mental (or written) note of how far you walked.ย  If your walk brings you home, make sure that if you reach home before the 30 min, keep going until your time is up – don’t sell yourself short.

Have a fit and healthy day

Rob ๐Ÿ™‚