Day 4: HIIT

High Intensity Interval Training

60 seconds per exercise, 10 seconds rest between

🌸 HIP CIRCLES

Do 30 seconds rotating hips clockwise, then 30 seconds anti-clockwise

🌸 BICYCLES (legs and arms)
🌸 SPRINT
🌸 SQUATS WITH CALF RAISE

Squat normally but raise alternate heels each time you go down

🌸 HIGH KNEES
🌸 LEG RAISES

Lie on your back with your legs straight and raise them together as high as you can keeping them straight.Don’t touch the ground between each rep! Do in sets of 10

🌸 JUMPING JACKS
🌸 HIP RAISES

Lie on your back with your knees bent then raise your hips up, keep your butt off the floor between reps

🌸 BURPEES
🌸 VERTICAL LEG CRUNCHES

Normal crunches but raise your legs in the air, ankles crossed. Do in sets of 15

🌸 MOUNTAIN CLIMBERS
🌸 20 BALLET SQUATS

A regular squat but with your feet pointed out

🌸 BUTT KICKS

Remember to always stretch before and after exercising!

Good luck! xx

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Cakes in a Cup

…otherwise known as cupcakes!

Three adaptions of your standard cupcake.

to make 10 large cupcakes…

Ingredients:
  • 1 1/2 cups plain flour, sifted
  • 1/3 cup white granulated sugar
  • 3 tsp baking powder, sifted
  • 1/2 tsp salt
  •  1 egg
  • 250ml milk
  • 90ml corn oil
Lemon

Add 1tsp of grated lemon rind 

Chocolate Chip

Add 1/2 cup of chocolate chips

Raspberry

Add an extra 1/4 cup of plain flower and 1 cup of frozen raspberries 

Preparation:

Pre-heat the oven to 200° and line the cupcake tins

  1. Mix together the flour, sugar, baking powder and salt in a large bowl
  2. Beat the egg in a small bowl then add the milk and corn oil
  3. Pour the wet ingredients into the large bowl and stir
  4. Add in the extra ingredients for colourful flavours!
  5. Fill the cupcake cups about 3/4 full
  6. Bake in the oven for 20 minutes

I personally love these while they are still warm.

Enjoy! xx

 

 

Deliciously Ella’s Lentil Bolognese

Healthy Meal Plan: Lentil Bolognese 

I recently purchased Deliciously Ella’s beautiful healthy cookbook and fell in love with this recipe. Unfortunately I cannot take this book with me to the Dominican Republic so I have copied out this recipe to use there and for you to enjoy.

Serves 4
  • 3 large carrots (450g)
  • 175g sun-dried tomatoes
  • 3 cloves of garlic, peeled and crushed
  • 2 x 400g tins chopped tomatoes
  • 2 tubes of tomato puree (400g)
  • 2 1/2 mugs green lentils (500g)
  • 500g gluten-free pasta 
  • salt and pepper

Start by peeling and grating the carrots using the coarse side of your grater. Chop the sun-dried tomatoes into small pieces. 

Add the grated carrot, chopped sun-dried tomatoes and crushed garlic into a large saucepan with the tins of chopped tomatoes, tomato puree, lentils and 1 1/2 mugs (450ml) boiling water.

Stir everything together and then allow the mixture to simmer for 45 minutes to an hour, stirring every now and again as it cooks.

Once it’s almost ready, cook the pasta until al-dente, drain it and mix it into the bolognese. Serve with pasta.

Top Tip

You can try adding some kidney beans to this at the end to give it an even chunkier texture and an extra boost of protein. 

Enjoy!

Sacha xx

Recipe: Chicken and Mango Stir Fry

Healthy Meal Plan: Dinner 

Serves 4
Chicken and Mango Stir Fry Ingredient List:
  • 350ml chicken stock
  • 75ml soya sauce 
  • 5 tsp cornflower
  • 1tbsp rice vinegar 
  • 2lb chicken breasts
  • 2tsp coconut/olive oil
  • 4 garlic cloves
  • 1 mango
  • 1 red pepper 
  • 1 onion
  • basil to garnish 
  • soba noodles/rice to serve 
Cooking:
  1. Mix together the chicken stock, soya sauce, 2tsp of the cornflower and rice vinegar.
  2. Cut the chicken breasts into small bite-size pieces.
  3. Add 3tsp of the cornflower to the chicken breasts in a bowl then season.
  4. In a large saucepan heat up the oil then braise the chicken.
  5. Remove the chicken from the heat and toss into a separate bowl leaving any remaining oil in the saucepan.
  6. Chop up the mango, pepper and onion, then toss into the saucepan along with the garlic (pressed), cook for 3/4 minutes.
  7. Add the chicken back in the saucepan over a medium heat, then pour in the sauce prepared earlier.
  8. Stir constantly while the sauce simmers and thickens (this should take about 2 minutes).

Can be served with rice, pasta, couscous or soba noodles and seasoned with basil. 

To add some veggies you can steam some spinach, kale or any green leafy vegetable. 

Enjoy!

Sacha xx

Summer Snaps

Sun-sets and sea-scapes

On Tuesday 5th July I met Isabel Lucia Goddard, my partner in crime. Together we will be boarding the 12 hour jet taking us to La Republica Dominicana next month.

Whilst training on the Isle of Coll we went on a sunset wander to the beach to take some summer snaps of the intoxicatingly coloured sun and sea. image

Enjoy!

xx

 

Day 3: butt

You don’t get the ass you want by sitting on it

🌸40 regular squats
🌸 20 side donkey kicks

Go on your hands and knees then with you leg still bent lift it out to a 90° angle, do 20 with each leg

🌸 20 back donkey kicks

Go on your hands and knees again but this time lift your bent leg behind you, do 20 with each leg

🌸 10 hip raises

Lie on your back with your knees bent then raise your hips up, keep your butt off the floor between reps

🌸 20 ballet squats

A regular squat but with your feet pointed out

🌸 10 leg raises

Lie on your back with your legs straight and raise them together as high as you can keeping them straight.Don’t touch the ground between each rep!

Remember to always stretch before and after exercising!

Good luck!xx

Day 2: abs

Warning! Exercise has been known to cause health and happiness

Ready for that bikini bod?!

🌸30 second plank
🌸 20 flutter kickS

Lie on your back with your legs straight. Lift your legs about 10cm and flutter them without touching the ground

🌸 10 leg raises

Lie on your back with your legs straight and raise them together as high as you can keeping them straight.Don’t touch the ground between each rep!

🌸 15 crunches
🌸 30 second raised plank

Go into a raised plank position (on your hands instead of elbows) and in turn lift each of your hands off the ground

🌸 20 sit ups

Remember to always stretch before and after exercising!

Good luck!xx

Three.

Three is an incredibly important number in Buddhism, if not the most important. Firstly, there are the ‘three gems’: the Buddha, the Dharma and the Sangha. Secondly, the three worlds: Desire, Form and Formless. After that comes the three bodies, the three roots of evil, the three characteristics and then zen. The all important zen, and it’s three pillars. Teaching, practice and then for the final few who have kept up with all that. Enlightenment.

Buddhism carries on a bit like this; revolving around the number three and it’s multiples. You see, really Buddhism is an extension of maths.

This is really a long, lengthy extension of why I thought I should show my photographs in sets of three (not just because it’s aesthetically pleasing). So here we are in Laos, amongst the monks and temples and multiples of three.

Enjoy!

xx

 

Day 1: arms

Nothing tastes as good as being fit feels

These simple arm exercises are great for toning your arms when you have 10 minutes spare in your day

🌸 15 press ups
🌸 20 bench dips

Sit with your legs out straight in front of you with your back against a chair, place your hands on the chair then slowly raise yourself up and down so your arms straighten

🌸 20 lying dumbbell tricep extensions

Lie on your back then, with your weights in your hands, straighten your arms out from your chest above your body

🌸 10 press ups
🌸 20 dumbbell lateral raises

Stand with your arms straight out beside you with your weights in your hands, so you’re standing like a cross. Then raise your arms above your head keeping them straight

🌸 30 second plank

Remember to always stretch before and after exercising!

Good luck!xx