If you’re looking for more interesting and convenient ways to boost your protein intake, why not try incorporating whey protein into your diet? Not only is it easy to digest, it also serves as one of the best sources of protein for immediate muscle repair after working out. Whey is also naturally low in fat and can be a great supplement for weight maintenance.
To help you fuel up, here are two delicious and healthy ways to conveniently add this versatile ingredient to your diet – yum!
1) Chocolate protein ice cream (serves 2)
Chop one small banana and two large dates and add to a large bowl with 35g of chocolate flavoured whey protein, 1 tbsp of ground almonds, 1/8 cup of cocoa powder and ½ cup of cottage cheese. Mix all the ingredients together thoroughly and place the bowl in the freezer for 30 minutes. Remove the bowl from the freezer and stir the mixture until it becomes thicker and creamier. Return to the freezer for 30 minutes, before removing it once more and giving the mixture a final stir and serving.
2) Protein muffins (serves 8)
In a bowl, mix 1/2 cup of egg whites, 1/2 cup of goji berries, 1/2 cup of quinoa flakes, 1/2 cup of chocolate hemp protein, 1/4 cup of blueberry and apple puree, 3 tbsp of chestnut flour, 3 tbsp of cocoa powder and 1 tbsp of baking soda until it forms a thick paste. Line a muffin tray with eight paper muffin cases and equally divide the mixture into eight portions. Place in the oven and cook for 45 minutes at gas mark 3/170°C. Remove from oven, leave to cool for 10 minutes and then serve.
These are not only guilt-free but they are also absolutely delicious – yum! I love to have it after a hard workout to help me to refuel and help my body recover!
The clock is not allowed to reset or stop between exercises and on the call of “rotate,” I had to move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
I did the WOD as prescribed for women, so I used a 6kg medicine ball for the Wallballs and 25kg for the Sumo Deadlift High-Pulls and Push Presses.
After the combo of Wallballs + Sumo Deadlift High-Pulls + Box Jumps, my legs are pretty exhausted! I’m shattered!
As well as training children, there is nothing I like more than training myself, friends and women who what to change their body. The thing is, if you’re after some serious body composition changes and ready to get fit, strong and lean, then you need to follow some guidelines;
1) Lift heavy 1-3 times a week. Heavy might mean your body weight to begin with or it might be some serious weights, it depends what level you are. Just remember when lifting heavy you’re technique needs to be perfect. If you’re not sure how to squat, lunge or push press properly then invest in yourself and pay a personal trainer to help you. Just a few sessions should do the trick.
2) High Intensity Interval Training every other day This can be done by either sprinting out doors, on a machine or with a skipping rope. Try going hard for 60 seconds followed by a 2 minute recovery for 20 minutes.
3) Yoga once a week Stretching needs to be given it’s own time and proper attention, the simplest way to be sure you are dong it is to join a yoga class. If you can spare the time, then buy a DVD that you can do at home or spend 15 minutes every night before bed with a foam roller and some stretch bands.
4) Walk – don’t take the car A great one you can do with the kids – walking is fantastic for health. If you are already fit, it’s not going to give you big body composition changes but ievery little helps and it’s an excellent to reduce stress and get some fresh air!
Get lifting, sprinting, stretching and walking – and if you need a helping hand, don’t forget to drop me a line. I’m here to help – firstname.lastname@example.org
Childhood obesity is a complex issue with no simple solutions, but involving the entire family in weight loss and health may help kids achieve their goals!
A scientific statement released Monday in Circulation: Journal of the American Heart Assn. reviews strategies shown to be successful in helping kids slim down.
For example why not try changing the kitchen around to make more wholesome foods more accessible? Some studies this to be helpful in losing weight in the short-term.
Set small, achievable goals that are age-appropriate that may get kids to stick to more healthful habits, like walk to school three times this week, or try a new vegetable EVERY DAY!
Other useful approaches include praising kids for what they’re doing right — instead of punishing them for what they’re doing wrong – give them 50p extra pocket money when they have eaten all the vegetables on their plate, or take them to see their friends to play once they have helped you create a healthy shopping list for the week.
Sometimes a little something goes a long way – and who can put a price on health and well-being these days? No one! xx
If you want your kids (or you) to stop cramming food into their mouths too fast then why not challenge them to eat with their non-dominant hand?! Research shows that it can make you pay attention to what your doing and makes everything a bit slower. Try it-just be prepared for a bit of mess!
Every wonder how families stay healthy, fit and thin? Well I have some answers for you! Notepads at the ready!!
Don’t go hungry – To stay at a healthy weight, you have to eat, not starve yourself. If you don’t fuel up regularly, you’ll become insatiably hungry, causing the hunger hormone, ghrelin, to spike. Keep healthy snacks around the house like almonds, chopped fruit and credites and don’t be surprised to see your kids nibbling on them throughout the day.
Make breakfast and lunch part of your day – Without a healthy go-to option for each, you’re far more likely to make bad spur-of-the-moment grabs. Starts the day with a bowl of oats with flaxseed oil, a few walnuts, and some raisins for sweetness and make some soup for lunch. You can even ask your children to help you. You chop the ingredients up and then they whizz it up in the blender. Fun!! Serve with a wedge of crusty wholemeal bread!
Exercise 20 minutes a day—at home – You don’t have to go somewhere to exercise, and making your way to the gym is just too time consuming! 20 minutes at home is simple; skip in your back garden, and alternate with crunches and push-ups; or do 20 minutes of a workout video; there are loads to choose from!
Be the food decider in your house – I know this can be tough for parents, but the big decisions about what to eat must be made by you at the supermarket; If you bring crisps and chocolate home, your kids (and you) will naturally want to eat them. Keep healthy snacks on hand (like nuts and pretzels) and fruit and veggies washed and chopped in your fridge. Kids will eat healthy snacks when they get hungry enough!
Guys – it’s never to early too start good habits and to teach your children how important their health is. Part of taking good care of yourself is exercising regularly and eating well and since kids are always in the mood for a good old story, here are a few to add to your kid’s library that portray fitness and staying active as a fun part of life.
Happy to Be Girls – In this book, author, Sarah Davies celebrates that it’s cool for girls to be strong, adventurous, and athletic, whether they want to be girly or tom boyish. The energetic rhymes and delicate illustrations depict young girls unicycling, skateboarding, climbing trees, and inspires them to use their bodies to explore their world. Plus it has a sweet ending: “Loud girls, Proud girls, Stand out in the crowd girls. Being just themselves — Just girls!!”
Hop a Little, Jump a Little – This board book will inspire movement for the little ones in your lives. It shows girls and boys skipping, patting a knee, bending, stretching, and moving as they explore the world around them. I love that it ends with a yawn and a nap, showing tots how exercise can help them sleep.
My Daddy Is a Pretzel: Yoga For Parents and Kids – I love this one! If you practice yoga and want to get your kids excited about it, read them this. The illustrations are bright and sunny, and this book is a wonderful way to get your kids excited about yoga.
Wow – news just in reports that 87% of early years professionalsare concerned that under- fives are not getting enough physical activity. And 84% of respondents believe that more children are becoming overweight, highlighting concerns that many of the toddlers in their care are becoming ‘couch potatoes’. Not good!
I’ve said it many a-times, so sorry for harping on but it’s sooooooooo important for children to raise their heartbeats to ‘faster than normal’ for a minimum of 60 minutes a day. This will prevent fat storage, which can lead to later life health problems resulting from obesity including diabetes and cancer. Making physical activity enjoyable from a young age encourages children that it’s fun to be fit and helps them to meet these guidelines naturally and it’s easy too! Keep reading my blog for some fun tips!
I’m sorry that this post doesn’t have much to do with Children’s Fitness but with Xmas just six weeks away I thought I would give you a list of the most popular toys to buy! Yes I could say – your kids need a ball, a skipping rope and a bike to keep them active – yes they do but hopefully most of them will have these already – right?!
So here goes – here is what you need to be buying them, curtesy from the Toy Retailers Association (TRA), who carried out this research! Have fun shopping and remember to squeeze those glutes with every step as you trawl the shopping centre!
Barbie Puppy Water Park Mattel £24.99Disney Tangled Sing and Glow Rapunzel Mattel £29.99
Flufflings Vivid £18.99
FurReal Cookie Hasbro £74.99
Lalaloopsy Silly Hair Doll MGA £29.99
Milky the Bunny Flair £59.99
Monster High Lagoona’s Hydration Station Mattel £39.99
My First baby Annabel – Time to Sleep Zapf £29.99Sylvanian Families – Berry Grove School Flair £49.99
Zoobles Mama & Zoobling Nursery Playset Spinmaster £24.99 Boys Top 10 Toys for Christmas
Toy Manufacturer RRP
Bakugan Dragonoid Collossus ™ Spinmaster £39.99
Ben 10 Ultimate Alien – Ultimate Ultimatrix Bandai £19.99
Cars 2 Fully Secret Spy Attack Finn McMissile Mattel £30.99
Doctor Who Personalise your own Sonic Screwdriver Set Character £19.99Hot Wheels Wall Tracks Mattel £29.99
Nerf N-Strike Barricade RV-10 Blaster Hasbro £17.99
Nerf Vortex Nitron Blaster Hasbro £44.99
Star Wars Ultimate Force Tech Lightsaber Assortment Hasbro £39.99
Toy Story Turbo Glow Buzz Lightyear Mattel £41.99
Transformers Ultimate Optimus Prime Hasbro £69.99
Pre-School Top 10 Toys for Christmas
Toy Manufacturer RRP
Dance Star Mickey Mattel £69.99Elefun Busy Ball Popper Hasbro £29.99
Fireman Sam Pontypandy – Multi Rescue Set Character £29.99
Imaginext Batcave Mattel £49.99
Kidizoom Twist Vtech £49.99
Lets Rock Elmo Hasbro £69.99
Octonauts Octopod Playset Mattel £34.99
Peppa’s World of Playsets Character £29.99
Thomas & Friends – Follow Me Thomas Mattel £44.99Toot-Toot Drivers Garage Vtech £39.99 Games Top 10 Toys for Christmas
Toy Manufacturer RRP
Angry Birds Mattel £19.99Bop-It! XT Hasbro £27.99
Connect 4 Launchers Hasbro £14.99
Dino Bite Drumond Park £19.99
Doggie Doo John Adams £22.99
Game Of Life: Adventures Edition Hasbro £21.99
Million Pound drop Drumond Park £24.99
Monopoly Electronic Banking Hasbro £26.99
Play-Doh Smashed Potatoes Hasbro £21.99
Where’s Moshi? Game Vivid £9.99
Creative Top 10 Toys for ChristmasToy Manufacturer RRP
Badge It! Bandai £19.99Bizu Style Studio Spinmaster £22.99
Charmies Magic Beader Flair £19.99
Crayola Story Studio – Disney Princess Vivid £15.99Fab Effex Variety Pack Spinmaster £19.99
Gelarti Designer Studio Flair £19.99
Harumika Bridal Bandai £39.99
Hello Kitty Cool Cardz Flair £19.99
Moon Sand Bake Shop Spinmaster £22.99
Play-Doh Twirl ‘n’ Top Pizza Playset Hasbro £17.99 Construction Top 10 Toys for Christmas
Toy Manufacturer RRP
City Harbour Lego £69.99
City Police Boat Lego £28.99
City Police Station Lego £71.99
Doctor Who Dalek factory Set Character £29.99
Geomag 66pc Colour set Flair £19.99Halo EVA’s Last Stand Mega Brands £19.99
Ninjago Fire Temple Lego £91.99
Real Construction Deluxe Workshop Jakks Pacific £29.99
Star Wars Millennium Falcon Lego £129.99
Top Agents Super Racer Playmobil £19.99
Cool & Hot Top 10 Toys for ChristmasToy Manufacturer RRP
Air Hogs Vectron Wave Spinmaster £24.99
Fijit Friends Mattel £54.99
GX Buggy Tomy £39.99
Hexbug Habitat Set Innovation First £26.99
InnoTab: The Learning App Tablet Vtech £79.99
LeapPad Explorer Leapfrog £79.99
Moshling Treehouse Vivid £18.99
Scalextric Velodrome Cycling Set Hornby £69.99
Spy Net Video Watch Jakks Pacific £49.99
Talking Moshi Monster Vivid £14.99