Posts Tagged ‘nutrition’

10 goals in 10 months – #fitbitch10in10

March 1, 2019 at 2:28
Posted by Rachael Woolston

Setting a goal is proven to help keep you motivated. And what’s more inspiring  than training for something that will leave you with a great sense of achievement, compared to trying to motivate yourself to hit a number on scale? (pssst. that will happen anyway without you thinking about it with #fitbitch10in10)

Join our tenth year anniversary celebrations by participating in #fitbitch10in10, setting 10 goals that you can work towards during 2019 to complete a life inspiring year of fitness and healthy change!

Set goals and be part of something!

Saturday 30th March, 8.15am, Box Beach Box Sauna, £23.75 plus admin fee

A 30 minute high intensity beachfront boxing session followed by a sauna at Beach Box Brighton , including a salt scrub, followed by an invigorating sea dip!

Thursday April 18th, Bluebell Stanmer Trail Explore, 7pm, £10 plus admin fee

Join us for a bluebell run through Stanmer Woods, Thursday 28th for all levels, or if you’ve got an entry, do the Raw Energy BlueBell Angmering 10 or 10 miles or BM10k. If you join us for the explore, it will be a walk run, dog jog whatever works. The main focus is seeing the amazing carpet of bluebells!

May 5th,  Steyning Super Sprint Triathlon, 7.40am, £52, 10% discount with our event partners

**Fitbitch Tri Training Day April 27th, with a King Alfred swim, followed by bike and park run – do them all, or team up with your relay team. £15 plus admin fee, taken by two times Ironwoman, Amy.***

The Sprint distance comprises of a 400m pool swim, 20k bike and a 5k run easily achievable on minimal training simply for the experience of doing it.

The swim is in a 25m indoor pool, you can do the bike on any bike that you have and the run will be a loop around the historic market town and into the grounds of Wilton House. Enter here  (although we have a discount code if you have a membership card).

To train for this, you will need a bike. The swim is in the pool. OR you can team up with two others to take part in a team relay and choose the discipline that works for you.

Fitbitch Tri training plan involving 3-4 sessions per week (we’ll tell you the key ones if you have limited time) £30 plus admin fee. You will need to start training mid March.

Friday June 14, MTB and Sleep Out, from 7pm, £25 plus admin fee

You will need a MTB and a sleeping bag as a minimum for this urban adventure. We’ll meet at Stanmer Park and cycle out for a max 10 mile ride to our secret sleep out location. You’ll need to bring your own food for dinner but we’ll watch the sunrise with a cup of tea before cycling back to Stanmer for breakfast.  Limited to 6 people.

Wednesday June 19th, Swim the Lake, 7pm, £19 + £4 triathlon day licence

If you have never done open water swimming, you’ll think it’s terrifying. Thoughts of Jaws come to mind. But honestly, once you do it you’ll wonder why you’ve never done it before and you’ll never want to go back to a swimming pool again … except in the winter perhaps!

You will need a wetsuit.  It’s only 750metres. Enter here

We will have some discounted group training for this in conjunction with Brighton Sealanes. 

Brighton Sea Lanes also offer 10% discount for single one-to-one lessons to those who have a Fitbitch membership card.

Tuesday July 23rd, Sun Up Yoga and Sea Dip, 7am, £15 plus admin fee

Join us on the seafront just before the school holidays begin for a beautiful restoring, life affirming 45 minute yoga class before a swim in the sea to set you off fantastically for the day ahead.

August, SunRise Yoga Stand Up Paddle Boarding, 6.15am price TBC, Hove Lagoon

Get up, get out and watch the beauty of the sun rise as you flex and stretch on this beach front yoga session before joining us to try out stand up paddle boarding, or just swim!

Sunday September 29th Barns Green 10k, 10.20am, £20

The beauty of the Sussex countryside in late summer is not to be missed. And this event showcases it in all its glory, ending with  live music – and it being Fitbitch, we’ll find a pub! You will need to follow an 8-10 week training plan of 2-3 sessions per week (as a beginner). The plan will start July 22. It will cost £20 plus admin fee. Enter here 

Saturday October 10th, Beach Box Belles, 8.15am, £23.75 plus admin fee

A 30 minute high intensity beachfront boxing session followed by a sauna at Beach Box Brighton and an invigorating sea dip!

 Saturday November 23rd, Hove Park parkrun 9am FREE

Join us for a get together at Hove Park parkrun, the home of many Fitbitches running their first ever 5k in the last ten years. Breakfast at Three Stack pancakes after!

Sunday December 8th, Mince Pie 10 miles (start time TBC)

Walk it, jog it, run walk it, this beautiful 10 mile trail run is hilly but you can do it in fancy dress with friends and your reward? Other than the endorphins and feel good achievement, an ENTIRE SPORTS HALL full of mince pies!

Enter here (entries not open yet)

 

Take part in #fitbitchb10in10 to help inspire and motivate others by posting on IG or Twitter using the #fitbitch10in10.

We are now offering Fitbitch membership cards which cost £20 for the year (plus P&P), which entitles you to 10% off our curated events plus 10 % discount with selected local partners and event partners.

 

 



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How to stay motivated to create the biggest mind & body shift


Posted by Rachael Woolston

What to know the simplest way to stay motivated to exercising and healthy living? Statistics from Strava reveal that it’s something far easier than you might think…

At the beginning of every year, Strava, the biggest tracking platform for runners and cyclists in the world, crunch all their data to reveal big insights into everything from the most popular running distance for women (half marathon) to the female age group that runs the furthest and fastest (women aged 42-49, so who says getting older means slowing down?).

But what we were most interested to see, was the extent to which setting a goal encourages adherence to exercise with 89% of those who set a running goal for instance, still sticking to running up to six months later.

So, if you always find sticking to exercise a bit of a drag, then the answer could be as simple as finding a goal that inspires you – and perhaps scares you a little – to keep you motivated.

It’s why we always work with each and every customer who comes to us to help them set a goal that challenges but inspires them, whether it’s to be able to do ten full push ups by the end of a four weeks course (and yes, many come not being able to do one on their knees so it’s possible), run their first 5k Parkrun, complete an obstacle race or on their first adventure race.

You don’t need to be an athlete or aspire to be one to have a goal, you just have to recognise that you want to change something and be inspired to try.

That’s why for the Fitbitch tenth anniversary, we are launching  #fitbitch10in10, providing 10 goals that you can take on over the next ten months to inspire you to get fit and build your confidence while training with a group of like minded women.

You can train with us virtually or join us in some group sessions. There is no limit on age and all fitness backgrounds are welcome.

We have a track record in helping women who are total fitness newbies take on some big ‘firsts’ from park runs to triathlons, cycle rides to Tough Mudder Obstacles.

 

Our four week courses are the absolute foundations upon which you can build the stamina, fitness and belief to take on any of these challenges,  along with a committed group of other Fitbitches.

It may seem impossible to you if you’re reading this now, but nothing is impossible when you set a goal and work, one step at a time, to reach that goal. Click here for details of #fitbitch10in10.

Our Awaken starts on Monday, aimed at awakening all your senses to the joy of exercising outdoors, and a holistic approach to fitness, incorporating everything from meditation to myofascial mobility work, kickboxing to kettlebells, Barre work to boxing.

 



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Fit & Glow, Hove Seafront

December 14, 2017 at 6:15
Posted by Rachael Woolston

Commit to this course and you WILL feel and look fantastic come December. This year, we are offering either a two, four or six week option, three mornings per week, along with an 8 session flexible drop in option

EARLY BIRD CODE VALID MIDNIGHT OCTOBER 23. INPUT CODE FG10 at checkout. Only valid with full six/four week course bookings.

 

All those who commit to the six and four week course will get an complimentary one on one assessment before and after the course, where we will discuss your goals and measure your body statistics so that you can see the difference from the beginning to the end. The course, as always, comes with our complimentary eating plans which have helped hundreds of women lose weight with our courses over the last eight years.

What you get with this course is personalised training in a group environment, all-female coaches who understand your body, your motivations and your goals, whatever age, life or fitness stage you are at right now. And it’s on the beautiful hove seafront with life affirming Autumn sunrises!

We don’t do large, impersonal classes, we get to know you, what motivates you and just what you’re capable of achieving in fitness terms.

When this course starts, you’ll be just seven weeks away from Christmas and the start of the school holidays when your time becomes tied up with looking after everyone else.

So, why not devote this course to being about you? Get fit, lean, supple and calm with our courses that blend everything from body balancing strength work to boxing, Pilates style core work to serotonin soaring fitness games along with yoga sessions that work to help to destress and detox the body while boosting the parasympathetic nervous system.

Our courses are not just an exercise class – we offer you a supportive, fun journey that is as much behaviour changing as butt changing …although it does that too!

Here are your price options

EARLY BIRD CODE VALID UNILT MIDNIGHT OCTOBER 23. INPUT CODE FG10 at checkout. Only valid with full six or four week course bookings.

Six week course, £160 or £144 with 10% early bird discount code if booked before October 23rd. This includes a one to one assessment and works out at £8 per session

Four week course Nov 6-Nov 30th, £140 or £126 with 10% early bird discount code. Same as above but works out at £10.50 per session.

8 single session drop ins, £100 to be used between November 6-November 30th*

Fit & Glow Blitz, £72 December 4-14th*

Coaches: Rachael & Tara

Weekly subscription payments valid only for those undertaking the full four or six week course are now also available, £30 for six weeks per week or £35 for four weeks.

 

 

(no assessment or eating plan included)



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Fit & Glow, Hove Seafront

December 12, 2017 at 6:15
Posted by Rachael Woolston

Commit to this course and you WILL feel and look fantastic come December. This year, we are offering either a two, four or six week option, three mornings per week, along with an 8 session flexible drop in option

EARLY BIRD CODE VALID MIDNIGHT OCTOBER 23. INPUT CODE FG10 at checkout. Only valid with full six/four week course bookings.

 

All those who commit to the six and four week course will get an complimentary one on one assessment before and after the course, where we will discuss your goals and measure your body statistics so that you can see the difference from the beginning to the end. The course, as always, comes with our complimentary eating plans which have helped hundreds of women lose weight with our courses over the last eight years.

What you get with this course is personalised training in a group environment, all-female coaches who understand your body, your motivations and your goals, whatever age, life or fitness stage you are at right now. And it’s on the beautiful hove seafront with life affirming Autumn sunrises!

We don’t do large, impersonal classes, we get to know you, what motivates you and just what you’re capable of achieving in fitness terms.

When this course starts, you’ll be just seven weeks away from Christmas and the start of the school holidays when your time becomes tied up with looking after everyone else.

So, why not devote this course to being about you? Get fit, lean, supple and calm with our courses that blend everything from body balancing strength work to boxing, Pilates style core work to serotonin soaring fitness games along with yoga sessions that work to help to destress and detox the body while boosting the parasympathetic nervous system.

Our courses are not just an exercise class – we offer you a supportive, fun journey that is as much behaviour changing as butt changing …although it does that too!

Here are your price options

EARLY BIRD CODE VALID UNILT MIDNIGHT OCTOBER 23. INPUT CODE FG10 at checkout. Only valid with full six or four week course bookings.

Six week course, £160 or £144 with 10% early bird discount code if booked before October 23rd. This includes a one to one assessment and works out at £8 per session

Four week course Nov 6-Nov 30th, £140 or £126 with 10% early bird discount code. Same as above but works out at £10.50 per session.

8 single session drop ins, £100 to be used between November 6-November 30th*

Fit & Glow Blitz, £72 December 4-14th*

Coaches: Rachael & Tara

Weekly subscription payments valid only for those undertaking the full four or six week course are now also available, £30 for six weeks per week or £35 for four weeks.

 

 

(no assessment or eating plan included)



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How to eat right after your workout

November 10, 2017 at 2:09
Posted by Rachael Woolston

Whether you’ve just run a fast 5km personal best or done a long, slow cycle, lifted kettle bells or stretched out in a yoga class what you eat afterwards is important if you want to nourish your body. Here’s our guide on what to eat…

What: High intensity

Spin, sprint or boxing session? This uses fast twitch muscle fibres which depletes your energy stores, rather than your protein. You’ll need to fuel aftwards with a higher concentration of carbohydrates to protein, such as two poached eggs with wholemeal toast. 

If you’ve got another high intensity session coming up the following day (although, you should always follow something like this with a different kind of training, whether it’s a different energy system or body part), try something like yoghurt with some fruit and nuts or it could be something like pasta with a tomato and meat sauce.

If you’re training for weight-loss, always stick to a slow release carbohydrate to keep blood sugar levels stable. Good rule of thumb? Avoid anything white or beige.

 

 

What: Long, slow run or cycle

Running or riding for 90 minutes or longer? Then your body is fueling on the energy stored in your blood  muscles. Once you’ve finished, you’ll need to replace this with high glycaemic index carbohydrates so that energy is released quickly to help you recover. Protein is still important too for muscle recovery. Scrambled eggs on a white bagel with avocado and bacon or almond pancakes with banana and a tsp of peanut butter with berries. (the recipe for these comes with our Fit & Glow course). Eat within 30 minutes.

 

What: Strength workouts

Your body works in the anaerobic system when doing strength work, which means it uses energy from the muscles to power the movement. This creates microscopic tears in muscle fibres, and it’s when these are repaired that you build strength – and you’ll see a desired change. Don’t eat right after these workouts, which can include kettle bells, TRX workouts (or our Body Athletic classes) and you’ll undo all your good work. Eat protein after such a workout, which could be eggs, a mackerel salad, Thai beef salad, anything that adds some good quality, lean protein. (This does NOT include all the so called chocolate bars that have suddenly hit the shelves with added word protein to them!).

 

What: Yoga and Pilates

Unless you’re doing an advanced athletic Pilates class or a powerful yoga series like the Ashtanga Primary and Secondary series, be very careful that you don’t overeat after these kinds of classes. They use minimal energy, so a light snack of a raw protein ball (on our recipe sheets) or an egg salad should be enough.

 



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Fit & Glow, Hove Seafront

November 6, 2017 at 6:15
Posted by Rachael Woolston

Commit to this course and you WILL feel and look fantastic come December. This year, we are offering either a two, four or six week option, three mornings per week, along with an 8 session flexible drop in option

EARLY BIRD CODE VALID MIDNIGHT OCTOBER 23. INPUT CODE FG10 at checkout. Only valid with full six/four week course bookings.

 

All those who commit to the six and four week course will get an complimentary one on one assessment before and after the course, where we will discuss your goals and measure your body statistics so that you can see the difference from the beginning to the end. The course, as always, comes with our complimentary eating plans which have helped hundreds of women lose weight with our courses over the last eight years.

What you get with this course is personalised training in a group environment, all-female coaches who understand your body, your motivations and your goals, whatever age, life or fitness stage you are at right now. And it’s on the beautiful hove seafront with life affirming Autumn sunrises!

We don’t do large, impersonal classes, we get to know you, what motivates you and just what you’re capable of achieving in fitness terms.

When this course starts, you’ll be just seven weeks away from Christmas and the start of the school holidays when your time becomes tied up with looking after everyone else.

So, why not devote this course to being about you? Get fit, lean, supple and calm with our courses that blend everything from body balancing strength work to boxing, Pilates style core work to serotonin soaring fitness games along with yoga sessions that work to help to destress and detox the body while boosting the parasympathetic nervous system.

Our courses are not just an exercise class – we offer you a supportive, fun journey that is as much behaviour changing as butt changing …although it does that too!

Here are your price options

EARLY BIRD CODE VALID UNILT MIDNIGHT OCTOBER 23. INPUT CODE FG10 at checkout. Only valid with full six or four week course bookings.

Six week course, £160 or £144 with 10% early bird discount code if booked before October 23rd. This includes a one to one assessment and works out at £8 per session

Four week course Nov 6-Nov 30th, £140 or £126 with 10% early bird discount code. Same as above but works out at £10.50 per session.

8 single session drop ins, £100 to be used between November 6-November 30th*

Fit & Glow Blitz, £72 December 4-14th*

Coaches: Rachael & Tara

Weekly subscription payments valid only for those undertaking the full four or six week course are now also available, £30 for six weeks per week or £35 for four weeks.

 

 

(no assessment or eating plan included)



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Spring’Spiration Hove

April 11, 2016 at 6:00
Posted by Rachael Woolston

 

Dates: April 11th – 6th May

Choose between 6-7am course or 7-8am.

(Mon-Thurs one hour & Weds 30 minutes from 6.30am)

Please note that the final week falls on a Bank Holiday and will run Tues-Friday.

Find your fitness mojo, not to mention your tummy and bum muscles with our four week healthy eating and fitness course.

This course will draw exercise inspiration from many different fitness forms from ballet to boxing to childhood games and calisthenics.  Our camps will ALWAYS get you fit and in shape, but this course will also re-invigorate your workout routine or maybe introduce you to an entire new way of thinking about exercising and eating healthily.

All full courses include complimentary 1:1 pre and post course assessment and the Fitbitch eating plan.

Early bird price for one camp, £155 ends midnight, Friday April 1st. Thereafter, £180. To book visit our booking page and choose Hove.



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Cauliflower, cashew and black kale coconut curry

September 18, 2015 at 2:38
Posted by Rachael Woolston

Packed with protein but with a creamy coconut sauce to make this feel naughty, this is a satisfying dish for an autumn or winter evening, or a post run recovery meal. If you’re trying to lose weight, forgo the rice and have it as a soup. If you’re training for something, eat with brown Basmati rice or, even better, quinoa which packs a more powerful protein punch.

Haven’t got all the vegetables you need? Mix and match with what you have in your fridge.

 

Serves 4

4cm ginger, peeled and chopped

4 garlic cloves

1 fresh green chilli, roughly chopped, seeds removed if you prefer less heat

Salt

Rice bran oil (which has a higher burn point)

2 large red onions, chopped

1 tbsp of tomato puree

1 1/2 tsp of ground coriander

1 1/2 tsp ground cumin

1/2 tsp chilli powder

1 cauliflower broken into florets

400ml coconut milk

100g cashew nuts

Two handfuls of black kale, roughly chopped

1/2 tsp garam masala

Fresh coriander, roughly chopped

Fresh lemon

Place the ginger, garlic and chilli into a food processor with the salt and whizz up. Add a little oil to help it become a paste.  Place to one side.

Fry the onions until just turning brown, add the paste and fry for 3 minutes. Next add the tomato puree, all the spices except garam masala and stir to mix.

Add the cauliflower and coat with spices, add the coconut milk and bring to the boil. Turn to simmer, put a lid on and leave to cook.

Meanwhile, heat 1 tbsp of oil in a pan and fly the cashews until golden.

Finally add to the cauliflower along with kale. Sweat down and then add the garam masala. Adjust seasoning and add the coriander and a big squeeze of fresh lemon before serving. You may add water to thin the sauce out.

 

Adapted from Made in India, by Meera Sodha, Penguin



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Slim by Design

June 2, 2015 at 9:11
Posted by Rachael Woolston

Contrasting the colour of your plate and food, and even where you sit in a restaurant, could help you lose pounds without you even having to think of the ‘diet’ word

contrast colour

I’ve recently been asked to write a health article for S magazine, part of the weekend section of The Daily Express all about how the way you eat and set up your kitchen is just as important as what you eat when you are trying to lose weight.

For instance, a recent study at Cornell University in the US, found that simply contrasting the colour of your plate to your food, could help you cut the number of calories you eat by up to 18%.

In the study, they gave 60 people a red or white plate and asked them to help themselves to a pasta buffet, serving a red, tomato sauce or white, alfredo sauce, made with butter and Parmesan cheese.  Those who chose food which matched their plate ate more because it disguised the size of the portion.

‘This is good news for those who tend to eat lots of white starches like pasta, rice and potatoes, a big source of calories,’ explains Brian Wansink, Director of the university’s  Food and Brand Lab and author of Slim by Design: Mindless Eating for Everyday Life, from £11 www.amazon.co.uk. ‘It means that using dark plates could be a smart strategy in helping you if you’re looking to lose weight.’

To find out the other tips and tricks, including which glasses to use to cut down your alcohol intake, you’ll have to read my feature in the magazine, out in July. But, writing it did get me thinking and inadvertently, I’ve put some of it into practise.

For any of you who follow us on instagram (fitbitchbootcamp), you’ll know that I’ve been obsessed with achieving an unassisted pull up for months. Well, I’d lapsed in practise so I decided to rectify this.  Every time I went into the kitchen, where my pull up bar is, I decided I had to do as many pull ups as possible.

What started as just a way to resurrect my pull up practise has now had multiple benefits.

1. Pull Ups – I’ve now done a lot and I’m progressing!

2. Eating – I’m not snacking as much because I’m avoiding going into the kitchen needlessly.  When I do eat meals, I sit down and eat them in the kitchen rather than in front of the TV, or while reading, which would mean more pull ups. sResult? Being more mindful when I eat.

3. Digital Detox – and lastly, I’ve taken to plugging my IPhone in to charge in the kitchen, which has stopped me checking it needlessly.

It just goes to show, how a simple change to your habitat and habits can have dramatic effects on both your workout and diet.

So, why don’t you instigate your own kitchen doorway Abracadabra moment, where you are only allowed in after completing a mini workout? It doesn’t have to be a long workout, or even that many repetitions, but it could help you lose a few pounds.

 



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Beyonce’s 22 Days Nutrition

February 9, 2015 at 5:33
Posted by Rachael Woolston

Veganism used to be that ‘weird’ thing that some people did. But with a special vegan menu to choose from at the BAFTAs and Beyonce launching her own vegan delivery service it has left it’s hippy roots behind…

Beyonce’s personal trainer, Marco Borges has just launched a vegan delivery service, currently only available in the US. Why is it called 22 Days Nutrition?

‘Psychologists have discovered that it takes 21 days to make or break a habit,’ the website states. ‘We applied this principle to helping people live a healthier, more energetic and productive life and created the 22Days Challenge.’

Sample menus include, Almond Berry Breakfast Loaf, Curried Fried Rice with Vegetables for lunch and a supper of Southern Black Beans and Vegetables.

But why has veganism, which used to only be a foodie subculture followed by those who supported animal rights suddenly become so mainstream? It is clearly NOT because everyone supports animal rights.

There are many factors, including increased awareness that eating lots of processed or red meat can contribute to an increased risk of cancer.

But on the whole, one of the main reasons for the surge in popularity – Mintel’s 2014 report on the market for dairy drinks, milk and cream, showed the non-dairy market has increased by 155% in just three years, is because it simply seems more glamorous.

Beyonce is not alone in her advocacy of a plant based diet, joining  Joaquin Phoenix, Thandie Newton, Woody Harrelson and Natalie Portman.

But for the more intelligent among us who recognise that eating vegan food won’t turn us into a celebrity, what benefits does veganism have?

Because it is packed with vegetables, seeds and pulses, it is a diet that is rich in important vitamins and nutrients. And if you are used to a diet high in meats and carbohydrates, then there is  no doubt that you will lose weight if you switch to a vegan diet.

And there is no need to think of it as some kind of Young Ones student food. With the number of incredible food bloggers now, it has long  shaken off it’s sprouts and seeds hippy roots, with incredible recipes that showcase stunning vegan food.

But should you go vegan just to lose weight?

If weight loss is all that you are interested in, then there are easier ways to go about it. But if you want to do it for a health kick and to make you more conscious of the way you eat normally, then it could be a great exercise in mindfulness.

We launched a Hollywood Raw Food Eating Plan last April and it certainly helped our clients think about the food choices they made.

 

22 Days Nutrition costs from $9.24 per day.  www.22daysnutrition.com



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#breakfast selfies – protein power

August 5, 2014 at 3:28
Posted by Rachael Woolston

We asked our readers to post their best breakfast pictures to our Facebook and Twitter streams, to be in with a chance to win a goodie bag worth £60. But who has won?

 

 

 

To be honest, we’ve had so many fantastic entries that it is almost impossible to decide which is the best. But we’ve whittled it down to our top three which are….

Breakfast egg loaf – a great, easy to do breakfast which looks impressive and can also be cut up into slices for lunch. Packed with protein in the form of eggs and the meat this is adaptable as you can add whatever you like to the egg mix

Egg baked in green pepper – it looks fantastic and is full of colour, which makes you more likely to want to eat it. And it is great if you are trying to lose weight because it is a fantastic protein source.

Poached egg on quinoa cake – this would make a fantastic evening meal too. A bit more involved than the other two, involving the making of a quinoa cake but you could make a batch of this in advance. A brilliant way of ensuring a good slow release energy source with egg without recourse to bread.

So, which of these three gets YOUR vote?

 



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#fitbitcheats: healthy Ice Cream

July 31, 2014 at 11:04
Posted by Rachael Woolston

As the weather continues to heat up, why not enjoy some delicious Fitbitch gelato that won’t ruin your healthy eating habits?

 

We’ve been experimenting with a few recipes at Fitbitch HQ this summer – and I’m confident that we will be experimenting with a few more!

 Some of these have been made with SunWarrior Chocolate powder, a vegan protein powder that is clean of the kind of additives which are often hidden in other protein supplements.

Don’t worry, protein powder will not suddenly make you sprout muscles. It simply helps you to repair and rebuild muscles that have been worked through exercise in order to create tone. Or if you haven’t exercised, it has the benefit of making you feel fuller for longer.

Of course, there are lots of delicious fruit and coconut based recipes that you can you devise for ice lollies and ice ‘creams’ too. So make sure you check back or subscribe to the blog if you want to get these straight to your inbox when we post.

 

Chocolate & Raspberry Ice Cream

One scoop of protein powder

200-250ml Rude Health almond milk

Handful of frozen raspberries, more if you wish

Dash of water if needed

Whizz in a food processor until fully combined and then pour into an ice cream or individual blancmange mould. Freeze overnight and serve.

 

Blueberry, apple & ginger

OK, so it’s not an ice cream but it’s like drinking a delicious cocktail in ice form!

Handful of frozen blueberries

Juice of one apple and inch stub of ginger

Combine in a food processor, pour into a mould and freeze.

 

To help ease any of these out of their moulds, leave at room temperature for ten minutes. Or you can dip quickly into a cup of boiling water.

 



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Beginner’s Guide to Triathlon

July 7, 2014 at 4:16
Posted by Rachael Woolston

Starting with Fitbitch as a fitness novice just over three months ago, Bec Taylor weighed over 15 stone and had not exercised for years. Three camps on and she reveals what it was like to train and race in her first triathlon

Triathlon? That’s just for super sporty athletes, not for the likes of me. Or that’s how I viewed triathlons back in May. I admired triathletes in the same way I admired a heptathlete like Jessica-Ennis-Hill. Amazing, but super human.

Then, Rachael at Fitbitch suggested I train for the Ardingly Sprint Triathlon, (500metre pool swim, 24km bike ride and 5km run) as part of my Dream Challenge year with the Fitbitch free triathlon training group.

I’d swum as a kid but had never run 5km and had not been on a bike for years. In fact, I didn’t even own one. But, I was ready for my next challenge.

My first hiccup was trying to ride my friend’s road bike. The tyres were so thin, I thought they’d pop under my weight and it was so light, I was convinced I’d fall off. I swapped to a friend’s hybrid with a comfy seat, wide tyres and my feet touching the floor in time for our first training session.

It was pouring with rain, and there were winds of over 20mph. But there were still 15 other Fitibitches, all waiting at the swimming pool reception.

After swimming, we all dried off (pointlessly, as it happened) and it was on to a 23km bike ride, with two laps from Hove seafront up to Devil’s Dyke and back.

The faster group were off like a shot, leaving us slower ones to form a second group. Within 500 metres, I was panicking. My knees hurt and I wasn’t going anywhere.

One of the other women told me my seat was too low and so after a quick adjustment, we were off again.

I was so glad to be with a group as there is no way I’d have coped on my own. But on the top of every hill, we shared a few jelly sweets, congratulated ourselves and carried on.

I felt completely out of my comfort zone and there were times that I was unsure whether it was rain on my face or tears. But we survived, cycling back into the park to the cheers of other Fitbitches to face the run.

My legs were like jelly after cycling but somehow, I managed my first 2.5km training run.

I was so proud of myself for having got through it. As I told my friends later, it was the toughest thing I’d ever done. And I had to do it all over again, three more times including the actual event, the Ardingly Hedgehog Tri on June 1st, just three weeks away..

Fortunately, the following weekend’s training session was in beautiful sunshine, and knowing that I’d done it once already made me feel stronger.

That and the support of others helped me throughout my training, especially posting things on Facebook where my friends and even complete strangers would tell me what an inspiration I was. And hard though the training was, the buzz I felt after every session made it worthwhile.

On my final training session, I decided, on the advice of Rachael to try the road bike again. This time, I had it serviced first and adjusted for my height. It was a revelation.

Despite torrential rain on our last training session, I felt strong on the bike, able to push up hills easily and power down.

Finally, the night before the race arrived. I was so nervous, I checked my kit bag three times and started feeling stupid for having purchased an all-in-one Triathlon suit. I’m of the tracksuit and t-shirt ‘hide my body’ kind of workout wardrobe.

A Tri-suit makes it easier because you can swim, bike and run all in the same outfit without having to change. But I was just worried that everyone would expect me to be better than I was because I was wearing it!

I needn’t have worried there were men and women of all different shapes and sizes on the day. Some professional with expensive looking bikes, others like me.

There were 15 Fitbitches racing but we had all entered different swim times, with the slower ones going in first. I was nervous waiting in the pool but it helped to see that so many were as nervous. And while I was worrying about the run, I was better than some there at swimming.

Finally, it was my turn in the pool for 20 lengths,  counted by a marshall who had a noticeboard that he put under the water to signal when I had two lengths left.

From there, I exited the pool, grateful for my tri-suit and headed to collect my bike.

Having spent so many days feeling anxious about cycling, it was fantastic, whizzing through country lanes in the sunshine, with spectacular views of the Sussex countryside and the North Downs.

And this time when I got off the bike, I was prepared for my jelly legs. While they didn’t feel as bad as in training, the 5km run, involving 4 slightly hilly and off road laps of the school playing field, was hard.

To keep count of laps, we were handed elastic bands to put around our wrist every time we passed a checkpoint.

Finally I sprinted over the finish line to the cheers of some of the Fitbitches who’d already finished. It was  an amazing feeling.

As I hung the medal around my neck, I felt an incredible sense of achievement. And I caught myself thinking,  ‘Next time, I’m going to make sure my nose clip is fastened properly on for the swim.’

Yes, I was already thinking that there was going to be a next time!

This has been my biggest Fitbitch challenge so far and having achieved it, it’s given me an inner confidence and belief that my body really is capable of achieving things I thought only possible for athletes.

I was an overweight, unfit woman who didn’t own a bike, hadn’t ever run 5km and last swam when I was at school. But with support and encouragement, and the focus of having a goal to train for, I’ve achieved something that I would have thought impossible just four months ago.

My philosophy now is to just go for it. You will never know if your dreams are possible, in all aspects of life,  unless you at least try.

 

Taylor’s Tips for Beginner’s Triathlon Success

Test your bike: make sure it’s set up correctly for your height and if you’re unsure, ask. It makes a huge difference.

Be brave: don’t go for the comfy bike option but use a road bike. It will feel unbalanced to start but the difference in the ease and speed on a road bike is huge.

Pack all your kit the night before. And then double check that you have everything.

Invest in a tri suit. You may feel like you look silly but it makes the event so much easier.

Train with  group. They will help keep you motivated right up until the start whistle.

 

Since starting with us as winner of our Dream Challenger, Bec Taylor has lost over 2 stone and 6% body fat.

If you would like to be part of our next FREE training group for a Cyclo Sportive or MTB ride, join our online Facebook Group, Fitibitch Rides Series.

 

 



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