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-Healthy habits + Chocolate = Balance

27/06/2023

Dinner Perfection! 🫶🏽 Orzo pasta for dinner anyone?

Makes 3-4 servings

Ingredients:
1 cup dry orzo pasta
1/2 packet mozzarella pearls
2 large chicken breasts
1/2 box cherry tomatoes
Salt
Garlic Powder
Balsamic Vinager
Balsamic Glaze

1) pour two cups of water into a pot and add one cup of orzo, cook until orzo absorbs water (you can use chicken stock to add more flavor instead of water as well. If you do skip the salt)
2) Allow orzo to cook and season with salt when fully cooked
3) Cut up chicken into bit sized pieces and sauté in a pan with olive oil and garlic powder
4) When chicken is cooked keep it in the pan and pour balsamic vinegar over the top of the chicken to allow it to soak together
5) Assemble bowls with orzo base, chicken, mini mozzarella pearl, basil, and balsamic glaze.

If you're making a large batch to save for later wait till orzo cools before adding everything together. Mix together and store covered in large bowl in the fridge.

21/06/2023

How do I stay consistent?

1. Set goals for your yourself.

2. Figure out how you're gonna reach those goals: Eliminate habits that set you back and replace them with new ones that align with vour goals.

3. Ask yourself if your daily habits/ routines are aligned with your goals.

4. Ask yourself why you want to achieve those goals.

5. Take note of anything that might have stopped you or made it harder for you to stay on track and figure out ways to avoid those barriers in the future.

6. focus on Long term satisfaction over short term instant satisfaction.

7. Always think before you act. Don't act upon impulse and align your behaviours with your true values and goals in mind.

8. It takes time to form new habits and break old ones but you can use existing habits to help form new ones.

Ex: if you like listening to a podcast, go on walk while listening to it instead of staying sedentary. Overtime you'll start going on a walk out of habit ☀️

09/02/2023

As per your request guys here is the recipe for the protein rich peach cake 🍑

You will need:

2 peaches or Nectarines
1 pack or 250g of cottage cheese (I used - Twaróg Lowicki Pótttusty (Lowicz) something you can buy in asda “european food” section. )
1 Egg
60g Egg Whites
40g Rice Flour
40g Oat Flour
5tsp of Sukrin Gold (or any other sweetener)
1tsp of baking powder

Mix all the ingredients together and pour into the baking tray.
Cover with peach slices and bake in 180 degrees 30min.

I did another one with apples & cinnamon and it was amazing too! If you add some apples in the dough it will make it more juicy.

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03/01/2023

Happy New Year! 🥂 3/365

Here are some things you can do to start 2023 with a bang:

⭐️Exercise within the first week. Get Christmas out of your system. You'll feel so much better for it.

⭐️Write down or take a picture of something you want to achieve this year. It can be one thing or multiple things.

⭐️Be positive in your mindset, confident in your ability & happy with who you are.

I could go on, but those above, if stuck to consistently can make a BIG difference to how you start the new year. Let others do their thing, you focus on you 💪🏼

For PT or online coaching, get in touch. Happy New Year & best wishes for the year ahead!! ✨

Personal trainer Balerno, PT, healthy lifestyle changes, training online, getting fit and strong, workout program.

22/12/2022

"It's all genetic" "it must be your fast metabolism!" Ehh NO! ✋🏼 🛑

We often have tunnel vision when we see people around us and we make lots of assumptions about what's going on
"behind the scenes".
My shape didn't come on a silver plate. In no way are any of my muscles genetic. I worked on this through and through - working my ass off, working on my eating habits, being disciplined waking up early in the morning. Even being careful with what I eat on holidays.
And you know what I ABSOLUTELY LOVE MY BODY! Not for how it looks everyday, but for what it can do! 🏋🏼‍♀️
So please don't compare yourself and don't make assumptions about others. Instead see what you can achieve if you really put the work in, and be the best you can be! 💖

09/12/2022

GLUTEN FREE BANANA BREAD 💛
So simple and delicious!

INGREDIENTS:
3 ripe bananas (1 extra to decorate)
2 eggs
50g of Greek yogurt (I used lactose free)
100g of rice flour
50g oat flour
10g Sukrin gold (more if you have sweet tooth)
1tsp of baking powder
1tsp of cinnamon

Preparation:
Preheat the oven to a temperature of 180 °C.
Take a large bowl and squash bananas with a fork. In a separate bowl whisk 2 eggs.
Add greek yogurt and whisked eggs to the mashed bananas. Once again mix everything together in a smooth texture. Sift the rice flour, oat flour and baking powder into the mass, add cinnamon.
Mix it properly.
Use light kcal spray or coconut oil to grease the baking tray.
Pour the finished mass into it.
Bake for about 30-40 minutes.
Serve chilled with berries and almond flakes or top with whisk greek yogurt and vanilla drops for extra moisture and protein 👌

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05/12/2022

Remember, it all counts! ⭐️

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30/09/2022

EASY AND HEALTHY DESSERT! 🤩did I mention delicious too! 😌

Chocolate mousse made in 5min (and almost no mess 🤭) mix with coconut milk for some extra flavour!

Sukrin Chocolate Mousse from .uk

P.s (also available on Amazone)

Happy Friday all! 🤎

31/08/2022

Getting to the gym takes time and energy, but that's really when life changes and sh** gets magical with regards to your health and fitness 💪🏼💥
P.s STAY CONSISTENT!

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11/08/2022

What was your question in the beginning of strength training?

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20/07/2022

WEAKNESS!

Work on your weaknesses until they are strengths, work on your strengths until they're second natured! 💪🏼

- The primary benefits of the chin-up are increasing strength and definition of the upper arms, specifically the biceps, the posterior deltoids of the shoulders and the teres major and latissimus dorsi muscles of the back.

Chin Up Tips:
1.To decrease bicep involvement, use a false (thumbless grip).
2.Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine.
3.If the bar is high enough, keep the legs straight and in front of the body.

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13/07/2022

What is your favourite low calorie snack? 🍬

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