Tag Archives: kaylasarmy

Let’s get fit in 2017

Hey guys!

Can you believe it’s nearly the middle of the month?? Crazy how fast the time goes.

If you follow me on my other social media, you would already know that I have restarted my fitness journey. I have joined my local Slimming World group a couple of weeks before Christmas, and I really enjoy it. It is a complete lifestyle change, rather than a fab diet, which is what I was looking for. With Slimming World I have found that for me it is a couple of light adjustment in my cooking style that is helping me. I have always liked vegetables, ate a lot of fruit too but ordered takeaways a few times a week. With the hundreds of recipes on their website, app and books it is so easy to find a delicious alternative to your favourite junk meal. I am really enjoying this ‘diet’ and it is something I will use for years to come.

lets-get-fit-2017

I have also joined the rest of the #bbgcommunity on the 12 weeks challenge. If you have never heard of BBG you need to give it a quick google. It is a 12 week (and more) exercise plan designed by Kayla Itsines, who is an Australian personal trainer, and her boyfriend Toby. The purpose of the programme is to complete 3 resistance, 3 cardio and a few recovery sessions per week.

What I tend to do is:
Monday,Wednesday and Saturday- I do my cardio
Tuesday,Friday and Sunday- I do my resistance
Thursday- This is the day I go to Slimming World, therefore also have my cheat meal and my rest- get it all done in one go eh? 

It sounds crazy and super hard work, but I have seen great results, and I have also done the programme a few times for a few weeks and you get use to it. Its worth it for me! This time around I am extremely motivated, and by connecting with others and documenting my process here and on my Instagram, I can ensure that I stick with it and SUCCEED. I am excited to see big changes as I am concentrating on both healthy eating AND working out. 

BBG explained
Resistance training: So you have 3 of these to do a week for the 12 weeks programme. Each of your training sessions will target a certain muscle group and area of your body. The 3 groups are : Legs, Arms & Abs, Full body– I complete them in this order on the days stated above. Each of the three groups are made up of 2 circuits, in which you have 4 workouts.
Each circuit should be carried out for the total of 7 minutes without stopping, and you should do the 4 exercise after each other as many time as you can in those 7 minutes, with little rest or non at all. Once the first 7 minutes are done, take a 30 seconds rest and straight onto circuit 2 for the same 7 minute routine. Once the 14 minutes are done, you start again and do circuit one and then two as many times as you can for the next 14 minutes. It may sound easy as you are repeating 8 exercises, but believe me I was only able to do the 4 exercises ONCE in 7 minutes.

Now, when I have restarted my programme I am much more motivated and work extra hard during my circuits. I am able to complete the circuit of four workouts TWICE in 7 minutes, which means I do each exercise 4 times, totalling to 32 exercises. At first I thought it is going to be easy, but I  am telling you, it is really hard at times but push yourself and you will do great.

Cardio training: Now you have the option of doing LISS or HIIT exercises in between your resistance. I am currently focusing on building up my strength and not overdoing it, therefore I do a LISS workout. This for me consists of a steady walk for 40 minutes. It goes really fast for me as I just ‘jump’ on the treadmill and stick some music on. Obviously there are many more ways to get your LISS in, such as walking outside, jogging, cross trainer etc as long as you do it on a low intensity level for at least the 40 minutes. HIIT is the complete opposite as it is interval training, which in my case will be 30 seconds fast running on the treadmill and then followed by 30 seconds walk. Alternating these for around 15-20 minutes will no doubt get you sweating. 

That is it really, and I bet you are really confused now, but just head over to Kayla’s website to read more. She’s much better at explaining what her plans are about. She not only does ebooks, but now has an app, a new book and some fitness equipment. She’s very active on Instagram and if you want some motivational images, quotes and cute pictures of her huskies I recommend that you go over and follow her here.

Any of you guys have heard of BBG or are doing BBG now? Let me know I would love to follow your progress.

Love,
Fil, x

 

 

 

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Pancake Tuesday

Oh I do love me some pancakes once in a while… Oh boy and I do believe this pancake Tuesday we have come to the conclusion that Fil has found her forte haha I made some gorgeous pancakes. 

We used a very simple recipe I found online. I think it was a Jamie Oliver one but I am not a 100% sure. Maybe all of them are simple but this one was:

  • 1 cup of flour
  • 1 cup of milk
  • 1 egg. 
  • pinch of salt.

And then all I did was mix these up and whisk it with just a normal hand whisk. You can use the electric ones but I didn’t and the pancakes were yummie. 

These make more traditional american ‘breakfast’ style pancakes rather than my normal french thin crepes but honestly I started liking these more (for the past few days I made some everyday because they are so so simple).

You can do so many different toppings and flavours!! The ones I used were:

  • strawberries
  • coconut
  • cinnamon
  • chocolate chip
  • honey
  • lemon juice
  • banana
  • cream

I made the big batch and the took portions of it into another bowl and mashed bananas in one, added coconut to another etc. I really enjoyed adding the coconut and chocolate chip to the batter then topping it with strawberries and cream. YUMMIE..

Honestly you can make ‘pancakes’ from anything. I’m going to substitute the flour with other things the next time we make some as I want to make them as healthy as possible. There are a few ideas I read about and just thought about, such as using mashed bananas as a base with an egg and some milk, using oats instead of flour, using a protein powder instead of the flour is something I may try as well for an ‘after workout’ meal. Also I have read that if you mix oats (simple porridge ones) with some Greek yoghurt and leave it in the fridge over night then add the egg in the morning and fry it, it also makes lovely breaksfast which sounds super yummie to me and filling. I love porridge for breakfast with cinnamon and apples so I will certainly try the oat pancakes.

Please scroll down and look at my instagram pictures on the left side of this page to see my creations. I was rather impressed with the outcome 🙂

Until next year, (who am I kidding??I’m eating some coconut pancakes now.as I type.. ❤ ) 

Fil, x