Smoothies are a quick way to have a tasty breakfast or snack - blended together in super quick time.
We use them often in the morning - and the kids like coming up with recipes too!
They can be high protein, fruity or green depending on your tastes.
A great combo to try is:
1-1.5 Scoops Protein Powder (Chocolate is good)
A handful of frozen berries
A teaspoon of peanut butter
This sets up the day with protein, fats and fruit.
There are many more combos and ingredients to try - banana, spinach, almond milk - if it is tasty and blends it should be good.
We all know how easy it is to get stuck in a breakfast rut. Life is busy and although the idea of scrambled eggs in the morning is lovely we often end up grabbing something as we run out of the house, frantically trying to grab our coat, bag and keys as we go!
Whether you are trying to stick to your macros or just want a little bit of variety in your life these savoury breakfast muffins are perfect. They are really simple, you can make them and store them in the fridge so they are easy to grab for breakfast or a snack.
You need muffin cases, eggs and your choice of fillings. Chop your chosen fillings and pop them in the muffin cases, whisk your egg and fill the muffin cases (they will rise so don’t go crazy!) then pop them in the oven at 180 degrees for 15-20 minutes and voila!!
In these ones we just used pepper and red onion as our veggies and then did a few with bacon, a few with chorizo and a few with ham. Obviously you can use whichever fillings you like!
Here is the basic recipe to download: Savoury Breakfast Muffins Recipe
Recipe by Hanna - firstname.lastname@example.org
Power balls, bliss balls, protein balls, little bites of deliciousness….whatever you want to call them these bite size treats taste great and pack a great punch of healthy fats and protein without any added sweeteners or nasty stuff. They are super easy to whip up and you can keep them in the freezer so there's no excuse not to have 1 (or more!) on hand for when you’re feeling peckish.
You can substitute a variety of dried fruit, nuts and seeds depending on what you enjoy and what's in your cupboard. My baking and cooking is fairly creative (or experimental!) so these amounts are flexible depending on taste, often I just eyeball it and add things as I go but here is the basic recipe.
1 ¼ Cup Dates (These can be medjool or regular - just make sure you take the pits out first!)
1 Cup Walnuts
1tsp Vanilla Extract
A pinch of salt
Now here is the easy bit….bang it all in the food processor and blend, blend, blend! You may need to stop and scrape down the sides a few times to get all the mixture evenly blended but that's basically it. When the mixture is the consistency of sticky dough and squashes together easily then it's ready.
Using a teaspoon, get the mixture in your hands and roll it into a ball, repeat until you run out of mixture! I dust mine with cocoa when I’m done, put them in an airtight container and keep them in the fridge or freezer. Kept in the fridge or freezer they should keep for a good few months.
If you do decide to freeze them just take them out a few minutes before you want to eat them.
Download and save the recipe here: Walnut and Date Power Balls
Recipe by Hanna - email@example.com
Another passion of mine is music and DJing (I mix all my own class music) and I have a a little more time during lockdown to get back in the groove. I live streamed this evening on MixCloud Live. Here is an upload of the mix to have a listen to - more info below.
Lovely mix done live on MixCloud this evening. No direct save on the platform yet so pressed record in the laptop and got the Vinyl House Classics Mix saved!
Check it out here...
And please give the new page a like www.facebook.com/funkandthat
Bank Holiday weekend (again)
And in these challengeing times we need some joy - and that can come from food and drink. But if every day (or extended weekend) has been indulgent for a while just stocking up and cracking on might not be the best for the waist line!
Sensible swops can help - just being mindful and having alternatives to hand will help. For almost every one it is total cals in that matter (not so much where those cals are from) - so ease that back and keep some sense of maintaining your health and fitness, whilst also enjoying this, or any weekend 😀
Choice of drinks and sweet treats are quick wins - there are more choices in the supermarket now than ever before to have great enjoyable alternatives to the regular brands 👊🏻😀
Have a great bank holiday 🍻😀
Why do we think what think?
Why do we like what we like?
Enjoy some things and not others?
Personality and character is individual and unique - and understanding yourself can really help in so many areas of life.
A healthy you is in a much stronger place to support those around us and know what we need from those close to us.
Try out the tests below for some fascinating insights into yourself and how you function.
We talked about this in Morning Coffee on the MW Fitness Page this morning.
The link is here:
We talked about 3 different online tests you can access at the links below:
The Enneagram Tests:
Test and basic results shown - we can point you in the right direction for more insights.
This is the 16 Personalities website: https://www.16personalities.com/
Free test and background information to understand the results
5 Voices: https://5voices.com/ - has a free assessment and information about each type
Extra: Love Languages Quiz - very useful for understanding yourself in the context of relationships and friendships:
(https://youtu.be/ESqcTIVbAZI - yesterday's Morning Coffee discussed this).
For any help to understand the results of any quizzes please send a message or leave a comment and I will send some info asap.
Morning Coffee is a daily chat about life, family, fitness and more on the MW Fitness Facebook Page.
Find it at 7am Monday to Friday, 8am Saturday on the MW Fitness Facebook Page
It is uploaded to the page and also to YouTube and added to this playlist here: https://www.youtube.com/playlist?list=PLrGFewqN3halNYbaXCYBTNs96mP_ks5gl
Pop by anytime and say hi 👋😀
Stress is unavoidable - the body and mind need "stress" (or stimulus) to act and react - it keeps us safe and alive - depending on the situation!
Stress - in the more modern parlance is usually a mental and physical response to pressure - again this can be positive and negative.
Training puts the body under stress, a challenging work task is a stress. It is the level that determines if it is a manageable stress or an overload.
Extreme overload can look like overwhelm, anxiety or similar. Prolonged periods like this will have a mental and physical toll.
Most of us, fortunately, experience manageable stress day to day.
The main implication in the body is the raised level of the hormone cortisol - this is to down regulate the stress hormones - mainly adrenaline - and bring you back to a place of mental and physical balance.
You can help your physiological response along in a few ways:
- Meditation - focusing on a positive thought pattern
- Mindfulness - similar to meditation, but more a slowing and reduction having thoughts rolling around
- Breathing - eg Box Breathing to lower the heart rate, control gas exchange in the lungs and slow fight or flight responses
- And more... See second picture below
Hanna and I talked about this in this morning's Morning Coffee chat here:
Stress is necessary - our reaction and support strategies can be a big help in smoothing our ride through life ?
We are the product of our habits.
They can work for us or against us.
Adding new habits can be hard work - we have to literally rewire the brain - and it takes longer than the often touted 28 days to embed a brand new behaviour.
Stacking a new habit with something you routinely already do is more realistic.
- Do your rehab stretches while the kettle boils in the morning
- Read one chapter of a book, instead of 10 mins Netflix just pop it on after)
- Cook one new meal a week on a quieter day or evening
Any other ideas comment below.
Morning Coffee 13/04/20 (video below) - Hanna and I talk over Habits, Reflect & Refocus and balancing "habits" in a healthy way
Reflect & Refocus template download here: https://drive.google.com/open?id=1fn0ZUJx72oZoxDPf4tHCtaw4oubJqaNC&fbclid=IwAR2vJH4lXhpmn66lftotVRAVYzxq412yESScSJBHY6IzQA_s9LiXpdBkZqk
Being Flexible with Calories
For fat loss you need to be in a calorie deficit. Having a straightforward nutrition plan often helps. If this though is to strict and does not into account family or social occasions it can become difficult to manage and the enjoyment of those times lost.
By tracking through the week around a daily and weekly calorie goal flexibility can be achieved. This can allow for increased calorie intake to suit you - for example drinks or a meal out at the weekend and enjoying a dessert.
In both examples in the graphics above by coming under the daily calories on certain days when there is less energy expenditure calories are banked for the weekend. This can be tweaked to suit your preferences - you may prefer more calories on the days after activity or training, depending on the intensity and time you train.
It is not just calories that are important. Getting an adequate amount of protein will help with feeling fuller, muscle preservation and recovery from activity while you are in a calorie deficit. Aim for 1 - 1.5g protein per lb of body weight.
Calorie needs are also personal - they depend age, current weight, height and on overall activity levels.
MW Fitness provides clients and programme members with personalised calories and macro nutrient targets. The nutrition support and guidance includes balancing staying on track around social occasions and continuing to enjoy life whilst working towards their goals. Get in touch and we can do the same for you.
MW Fitness Online- Daily Live Workouts (then available on demand)
- Nutrition, Health & Well Being Support
- Community of like-minded friends to motivate each other
- Family fun
More information and sign up at www.mwfitness.net - the home page of this site
How Many Calories?
1. Total Calories for your goal
At different times you may have different goals. The most common goal that most trainers and coaches are asked for guidance and support about are weight loss or fat loss. This means the client will need to be in a calorie deficit, through nutritional intake and activity.
Another goal may be muscle building. This requires a calorie surplus - eating more to provide energy for muscle growth from resistance training.
There is also a growing body of evidence to support having calories around maintenance level - in balance of energy needs. Body weight should remain stable and there is potential for muscle growth. This is known as recomposition or recomping.
Another reason to have times at maintenance calories is to take a break from being in a deficit. This may be every 6 to 8 weeks of a fat loss plan. It helps to replenish glycogen stores for energy and to include some foods that might have been reduced in the deficit phase. These “diet breaks” have been shown to help with overall adherence - being able to stick to the deficit. This can help with longer term, sustainable progress.
2. Prioritise Protein
Protein can promote the feeling of fullness after a meal or snack. It will maintain muscle whilst in a deficit, help recovery from training and with gaining muscle while recomping or in a surplus. A greater percentage of protein is needed in a deficit, but more is not always better as the calories are best balanced with carbs and fats for energy and other physiological functions.
3. Carbohydrates and fats to suit you
The makeup of the rest of your nutritional intake is flexible to suit you and your day to day preferences. Carbohydrates and Fats both provide energy and are needed for other functions.
Having flexibility with carbs and fats can help with staying on track with your total calories, as you don't have to exclude things you enjoy, example sweet treats and or an alcoholic drink.
Complete exclusion of some foods can quickly become unsustainable. This can lead to not following these nutrition principles over the time required to see the desired results.
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