Joe Wicks Lean in 15

In the last year, I have made drastic changes to my diet. For those that know me personally or have read my blog from the beginning will be aware that I was a pescatarian (one of those veggies that ate fish). Almost a year ago, I decided to go one step further and throw in chicken and very recently, all meats. 

Fellow vegetarians may gasp in horror (I know a few that did when I told them) but for me, it was something I was really comfortable about. I had become a vegetarian through upbringing and choice but also through laziness. I loathed cooking and found it easier and cheaper to avoid meat. My husband, a true carnivore, supported my diet from the day we met but it did make dinner times odd as we were practically eating separately. Then there's eating out, where the choice on the menu normally formed some sort of tomato risotto or veggie burger (if I was lucky). I had become that painful dinner guest that would always have to make sure there was something I could eat at a place ahead of time or be the awkward one that asked to go somewhere else when there was nout.

Not only was I irritating myself with this, but I was also starting to have the urge the try new things. My diet was pretty bland and in all honesty, I am not the biggest eater of vegetables. When I did go out for meals, I was always curious at other options on the menu. Also take into account my increased training plan by entering the world of triathlon and my appetite went through the roof! So, I started eating chicken/turkey (which by the way I love) and over Christmas, I went the full hog (literally) and opened up my diet to all types of food. 

For Christmas, my husband got me Joe Wicks' (also known as The Body Coach) new recipe book, Lean in 15. Flicking through, all the recipes looked immense and so easy to make (given the title, these were meals that took 15 minutes to make). I decided there and then that New Years would kick off with me following the recipes in this book. Fast forward five weeks and I am a Lean in 15 convert!

The best thing about this book is that everything is straightforward. The recipes contain normal, everyday ingredients (even things like seasonings) and are split into two sections - reduced carbohydrate and post workout carbohydrate refuel recipes. The idea is that you only have carbs if you have worked out (and that is really the only time you should allow them). Taking into account my half marathon training plan, I planned the right recipes for days I worked out and rested. By also planning in advance, it meant I was only purchasing groceries and food that I needed (and not wanted). I have turned to the world of online shopping and it is the best thing ever! No naughty treats at the end of shopping aisles for 'just £1!' to tempt me.

So what are the recipes actually like? Well, bloody delicious to put it bluntly. I have tried probably 60% of them and I have definitely found some favourites. Below are a few that I strongly suggest - ones that are super scrummy, lean and fulfilling. 

CHEESY CHORIZO CHICKEN WITH SPINACH 
(this is to die for!)

GRIDDLED MIDGET TREES AND SPEARS WITH EGGS 
(great option for veggies!)

STEAK WITH SPICY CHORIZO, TOMATOS AND KALE 
(we also chucked in spinach)

EGGS BAKED IN AVOCADO
(we threw in some toast as we opted to make this a post workout meal)

(this photo was sourced from the hubby's Instagram!)

This book hasn't also just changed my diet, it has improved my lifestyle too. Each night, I come home from work super excited to cook with my husband and also to sit down and eat together. I have grown very fond of the kitchen and have found a love in prepping good, healthy and honest food. We chat about our day over the hob whilst we cook and the sit down to enjoy our feast as a couple - how it should be. We have also become savvier shoppers and enjoy planning our meals in advance. Another huge benefit to this book is that my food bill hasn't increased greatly (of course meat has made it more but it isn't breaking the bank). Each week, our average food bill is £40-45. For two people that isn't too bad!

Overall, I cannot recommend this book enough. I urge you to hop on Amazon immediately and make the purchase. It will change your life. 

Lean in 15 is available to buy here.

Lipstick Runner. 

OPERATION BRIDAL BOD: Week 24

February has been hard. Since I started this body mission, it was the first time I had been faced with the scenario of being out of routine. You have probably noticed how all over the place I have been by the lack of blog posts and for this, I hang my head in shame.

I recently wrote a post on how I manage training with other duties in life (work, relationships, socialising), which can be read about here. Soon after writing this motivational piece on how you can make it work, my life started to get really hectic. It hit me after Christmas, especially with work. My time spent in the office has increased and instead of sticking to planned training agendas, I have turned to squeezing in what I can, where I can. Throw in the mad panic of planning a wedding and you have got yourself a right mixture of activities.

For my diet in this manic matter, I have tried my best to keep on the healthy path. At the start of the month, I headed up to Glasgow for a work trip and in the space of four days covered three cities throughout the north of England. The long days in meetings followed by lengthy train journeys and crashing in hotels threw my routine up in the air. On the first night in Glasgow, it had occurred to me there wasn't any places near my hotel to go and grab food so I ended up in the Premier Inn's restaurant eating a portion of triple cooked chips and greasy chicken wings. Not ideal...

By the second night, I knew I had to get some exercise in me regardless of how exhausted I was from back-to-back meetings. As soon as I got back to my room, I was in my kit and back outside and took on a four mile run around the city. Man alive Glasgow is hilly! It was however really nice to be somewhere different, weaving in and out of streets seeing where they would take me. By burning these calories, when I got back to the hotel I felt it was slightly more acceptable to endure the restaurant meals without greasy food in-fuelled guilt.

For the third night, I was in Manchester at another Premium Inn and by the time I arrived at 9pm, my enthusiasm to find somewhere decent to eat had waned and I was back in the restaurant eating yet more triple cooked chips and chicken wings. This time I did have a side salad if this makes it more acceptable?

When the weekend had arrived and I was back in London, I was feeling rather groggy. I managed to bosh out some small workout sessions but my relationship with my diet was a bit mish mashed. I'd start the day good and then by evening be binging on sugar. This might be linked to giving up chocolate for lent so my body was trying to source an alternative boost (which tended to be fruit, Angel Delight or Haribo).

After following this for a few days, I started to feel really irritated. Not only in myself but with others, work, exercise, the wedding etc...I decided an overhaul was needed and so I reintroduced VB6 (Vegan Before 6). You can read all about this foody method that I like to take here. I followed this routine a couple of years back to squeeze into a bridesmaid dress and it really worked! At the time I was also a vegetarian, so the idea of avoiding meat and dairy before 6pm was easy peasy. 

Today, I do eat chicken now and again (as you can tell with greasy wings being consumed) but it didn't really top the ease of taking the VB6 step. My diet was simple:

Breakfast: Soya banana smoothie or plain cornflakes with soya milk

Lunch: Soup with rough oatcakes and a soya yoghurt

Dinner: (after 6pm): Anything I bloody well liked! (within reason)

Snacks: Fruit or nuts 

When it got to the end of February, I was feeling much better in myself. My skin was clearer, I felt more alert and my stomach has flattened down a tad. Now we are in March, I am still following VB6 although I have relaxed my policy of 'no crap before 6pm'. For example, there was birthday cake in the office the other day and I didn't deny myself a small slice. Treating yourself on these rare occasions is important. It's something to perk you up and by having these tiny indulgences now and again, you are more likely to stick to a healthy eating routine.

Despite the ups and downs with the body, I have come out on top. So much so, that I thought I would share my triumph in squeezing into my wetsuit that arrived for the triathlon. Bring on week 28!

Lipstick Runner.

FUEL FOR THOUGHT: Post exercise breakfast

My most important meal of the day is breakfast and I think that goes for pretty much all runners. I have a few friends who can easily skip this meal, which leaves me baffled. By the time I arrive at the office from my cycling commute, I'm so hungry and I can't wait to get to my desk to eat my bowl of porridge (or cereal in the warmer months).

At the weekends, I tend to carry out my bigger training sessions, such as longer runs and bike rides. Aiming to head out early(ish) morning, by the time I get home around 10.30/11am, all I can think about is food. This is where I make a bit more effort and make a breakfast that is fulfilling, rewarding and a great source of energy to refuel my body after a tough workout. 

Poached eggs on toast

This is my savoury go-to that is packed full of protein and is a nice toasty warm meal that goes down super well after a cold winters run. 

Now, I must admit I am crap at poaching eggs. We have those rubbery round moulds that we crack the egg into and then float on water to poach. I'm very good at over boiling the water which then floods the moulds and gets the eggs all soggy. So, I normally opt for this breakfast when my fiancé is home - he's a pro at making the perfect poached egg!

I tend to have two eggs with two slices of spelt toast. I then season with salt and pepper and a generous amount of tomato ketchup (the important finishing touch). The humble egg has a rich nutritional value. The whites of an egg hold a valuable amount of protein, as well as zinc and iron. They also are low calorie and low cholesterol. These benefits are a great source of fuel to re-energise tired muscles and I do definitely feel perkier after this full and satisfying dish.

Banana & cinnamon pancakes

OK - this is more of a 'treat' breakfast. When I know I have been good in the week leading up to the weekend and I have had a particularly tough session, I opt for this super sweet brekkie. By all means, these aren't pancakes lathered in chocolate sauce, sugar and ice cream. I do take into account some nutritional value.

First of all, I make the batter myself which is made using spelt flour. As you know by now spelt is the only way forward for me as I find it lighter and far easier to digest. I also add in a sprinkle of cinnamon which carries health benefits such as aiding colds and controlling blood sugar levels. It gives the batter a sweet kick and is an instant seasoning.

The mix makes around six pancakes so I tend to make this when I have someone to share with. When the pancake is made, I fill it with banana and drizzle a small amount of honey before rolling it up to eat. High in fibre and potassium, bananas are a common source of energy post exercise. They help aid muscle cramps and sustain blood sugar levels. 

Fruit, granola and yoghurt 

More a choice of breakfast during the summer months, mixing fruit and granola with low fat yoghurt is a extremely quick dish to whip up and is surprisingly very filling.

When I make this, I chop and prepare an apple, banana, clementine and grapes. This I will then mix with a low-sugar shop bought granola (although sometimes I do make my own which you find the recipe for HERE). Finally, the finishing touch is normally with Onken Fat Free Strawberry Yoghurt. This particular option carries less calories than its competitors. Here in this picture though, I have chosen a natural greek yoghurt. 

I am a total fruit bat and I find myself eating this almost every weekend during Summer. It's incredibly refreshing and curbs any sweet craving that may develop later in the day, which is an added bonus!

These three are definitely my top breakfast picks. Like I said, these are what I prepare after heavier/intense training sessions where I can feel my body has worked at maximum effort and is in need of some hearty refuelling!

What are your favourite post exercise meals?

Lipstick Runner. 

OPERATION BRIDAL BOD: Falling off the wagon

This post basically replaces my eight week update. Mainly because I am embarrassed to show the current results. I guess you could say I have slipped off the weight loss wagon. OK, maybe hurtled off it landing like a sack of crap on the floor. A heavy one at that matter.

My reasons? No reasons at all. Just excuses but ones that we all are guilty to at some point in the weight loss journey. When I began Operation Bridal Bod weight loss wasn't my main goal. It was physique. I wanted a strong, athletic body but one slim and toned to pull off a swanky wedding dress. My mind was set and driven and by week four, I was doing brilliantly (as you can see from the results HERE). My tummy was a lot flatter, I appeared slimmer and my skin was glowing. Hurrah! After a check up at the doctors, it was also revealed that I had lost 5lbs. Added bonus!

So what happened next is, well, life I guess. In the month that followed my routine became a bit misshapen. I wasn't training regularly, just fitting in odd runs and swims here and there, plus my eating habits got a little out of control. And then there was the alcohol consumption too.*guilty face*

The last few weeks have been very social for me. I have caught up with lots of former work colleagues which always results in eating out in the heart of Soho, gorging on all sorts of foods and sipping wine. I didn't just go for one odd meal. I went for four, back to back. Disgusting I know! From delicious Spanish tapas to Nandos to Honest Burger, I ticked all the unhealthy food boxes. *guilty face again*

Along with my restaurant picks, I have also let me hair down in other areas which can only really be described as binge drinking. I am not a big drinker. Never have I come home from work and cracked open a bottle of wine to unwind. Never have and probably never will. However, that doesn't mean I don't like a drop of alcohol from time to time. Or a gallon of gin. Combining a day at the races with a catch up with best friends was always going to lead to a haze of slimline gin and tonics. And that it most definitely did (plus the £53 I lost on bets). I got to wear a nice dress though which made a change.

There have however been some highlights amongst all this. I have completed two races - Cabbage Patch 10 and Tough Mudder. Both of which aren't a walk in the park (the latter especially!), these two events have helped to keep me focussed and I completed both of them in a far better time than I imagined. I even think for the first time, a race photographer papped me looking in a half decent state!

That said though, both events resulted in this:

*guilty face AGAIN*

Along with eating out alot, I have also found the sudden change in weather has had an impact on my foody habits. The UK has gone from mildy cold to absolutely freezing almost overnight! The heating in my flat is cranked up full notch, the slipper socks are out and my sports gear cupboard has rotated onto full leg leggings and base layers.

This instant change in weather has also had a damaging effect on my appetite. I literally cannot stop eating! It's like my body is never full. Work has been the worst. I am finding myself constantly picking at food and my willpower has been left back in Autumn. From the Hobnob biscuits in the cupboard, to birthday cake and mixed nuts left over from an event, I have spent 9am - 5.30pm munching down on food as if it was going to be taken away from me at any moment. This I think has been the hardest part and one I need to stop NOW!

So how do I rectify this? Well with my first ever wedding dress hunt taking place in two weeks, I need to think of something fast! Whilst I currently think that starving myself seems the only hope, I know I need to make changes that will carry on long term.

Weekly food shop - I need to make sure I am preparing my lunches to be healthy but hearty. By ensuring I eat a lunch big enough to fill me up, my snacking will hopefully ease up. At the moment I am eating small meals meaning I never feel satisfied and so turn to all sorts of bad snacks. By also stocking up the fridge with fresh fruit, I know that if I do want a snack, my options are not unhealthy.

Cut the sugar - I am literally cringing as I write this as I feel a little nauseous thinking about all the sugar I have consumed these last few weeks. Sweets, chocolate, cakes and so much more have been around me all the time. I think the turning point was when I bought a huge pack of Moam's for Halloween trick-or-treats. Not one knock at the door and a week later I had consumed the whole pack. *yet another guilty face*

Get focussed - I need to seek the goal again for what I am doing all this for. I must imagine I am walking down the aisle in eight months time, in a dress that I look fricking fabulous in. I need to see that if I carry on the way that I am, this will not happen. Making small goals in the lead up to this big goal will also help carry me through. For example, my small goal now is to get prepared for my first dress fitting and this means banishing the bloated belly.

On a final note, my week 12 aim is to be able to SHOW my results on here, rather than hide behind the *guilty face*.

Lipstick Runner.

OPERATION BRIDAL BOD: Week 4

Since my post on weight gain and getting body fit for my wedding, I thought I would give an update on my progress. 

If you are a regular reader of my blog, you will see this new adventure started off pretty good in week one. I had conveniently booked time off work and found myself filling the days running, cycling and pursuing core workouts. It was brilliant! By week two, it was a completely different story as I was unfortunately struck down really poorly with flu (Training Update: Fighting Flu).

The last week however, I have been back out running and training is in full swing again. Knowing that I also have a huge challenge to face June 2015 with Blenheim Palace Triathlon (for more info see HERE) will be a great focus for Operation Bridal Bod. 

Anyway, visually seeing the results is what matters right? This is the first time I have monitored my body through pictures and I must say it really does motivate you especially when you SEE the results. Below is an overview of pictures from me at week one to where I am now.

As you can, the results are small but a great start! My stomach definitely feels and I think looks firmer and I think the combination of running, cycling and swimming is helping to strengthen my core. I can also see from the side that my stomach dips in and isn't so 'rounded' so to speak. I also think my arms look slightly thinner in the above pictures which makes me VERY happy!

From the back, I don't look much different. It's clear to see this is the part of my body where fat settles and gets comfy. I'm going to have to look into blitzing my lower back and sides where it tends to be stored and I think my Nike Training Club app is going to come in handy here, not to mention my weekly HIIT sessions.

In terms of diet, I haven't really changed much. I must admit during the flu, I was barely eating which will have definitely contributed to the change in my body. But during the time I have had an appetite I have kept to normal breakfasts and dinners but have changed my lunches to soups. A simple tin of Heinz tomato or mushroom soup followed by a Muller Fruit Corner is what I have followed and it does seem to fill me up surprisingly!

Despite eating the same foods, I have changed one thing and that is avoiding wheat. Not one slice of bread has brushed my lips and anything that I have had that is normally bread based, I have opted for spelt flour options. This form of flour tastes just the same normal flour and it is much lighter on the tummy. Below are a couple of 'spelt based' meal I have been having.

(Mozzarella, spinach and tomato spelt based pizza)

(Fajitas with Quorn Chicken Pieces and spelt wraps)

(banoffee ice cream spelt waffles from The Waffle House, St Albans)

Now I have managed to kick start the body make-over, my focus now is to well, stay focussed! I am one to fall off the band wagon very easily and so I need to keep up these results. You never know, at the next update I might have some abs to show off (*in her dreams*).

Lipstick Runner.

FUEL FOR THOUGHT: Home-Made Granola

My first recipe on the blog and one of my faves! This step by step to make home-made granola is super easy and will provide you with a ton of the stuff so it's great to take to work for breakfasts.

Granola is one of my favourites. I'm not a fan of hot breakfasts - I much prefer a good serving of this with mixed berries and yoghurt. Mmm yum!

Here's what you need to buy and do...

INGREDIENTS

450g porridge oats

120g sunflower seeds

100g light brown sugar

250g almonds

300g raisins

1tsp salt

175g apple sauce

120g golden syrup

4 tbsps honey

2 tbsps sunflower oil

1. Line two baking trays with greaseproof paper. Set the oven to 170 degrees (fan oven setting).

2. Add porridge oats, sunflower seeds, light brown sugar, almonds and salt together in a large baking bowl.

3. Measure and add to another bowl/jug the apple sauce, golden syrup, honey and sunflower oil.

4. Add this to the dry mixture and mix well.

5. Spread mixture onto the two baking trays.

6. Bake for 40 minutes, turning the mixture halfway through.

7. When cooked and golden brown, remove from oven and allow to cool. Once it has chilled, add in the raisins.

8. Store in an airtight container and enjoy!

Sounds easy? Well it is. This took me hardly anytime to prepare and cook and I have managed to see it last me all week for work with lots spare. Here's how I munch it on the go:

(home-made granola with Yeo Valley strawberry yoghurt)

Lipstick Runner.