Real Life Food Diaries of Personal Trainer Sat 9th – Fri 15th Oct

As I mentioned in my previous blog, we were going away this weekend to London, which was a real treat and as you can see we indulged accordingly!!

Saturday 9th October

8am: Quick bowl of raspberries and natural yogurt before dashing out to teach the Saturday morning class.

10.30am: No time for a juice at home today but was lucky enough to stumble across a Jump Juice Bar on our travels to London, so I ordered a carrot, orange, strawberry and apple one – yum!

12pm: We arrived too early to check into our hotel, so decided to go for brunch beforehand. I had Eggs Benedict (poached eggs, with smoked salmon on muffins).

8pm: Delicious  meal out after an afternoon of shopping (left Mr Zone caressing bikes in a bike shop in Covent Garden) – rump steak, carrot and celeriac mash, side salad and the finest, most delicious onion rings ever, washed down with a glad of red. See I told you Personal Trainers aren’t all egg whites and protein shakes!

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Sunday 10th October

9.30am: Grabbed a bircher muesli (Oats, berries and natural yogurt) from Starbucks as we wanted something quick and it was the only place we could find. Had it with a peppermint tea.

12.30pm: Delicious lunch of a huge plate of mussels in a chilli/tomato/garlic sauce and a big side salad.

8pm: Dinner out again (starting to feel very stuffed)! We went to an amazing Asian/Mexican fusion restaurant we’ve been wanting to try for ages. We shared a big calamari, banana and avocado salad to start. I then had a chicken dish with rice and avocado and tomato salsa. The chicken itself was delicious but the tamarind sauce was little too sweet for me. We finished with the most amazing asian style doughnuts. This were small sugary balls of deliciousness – stuffed with a butterscotch sauce! All washed down with a mojito before jumping on the late train back to Cambridge.

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Monday 11th October

Anyone who has worked with me before on the nutrition side of things will have heard me say ‘treat your body like a bank balance’. Like with your bank balance, if you’ve overindulged for a few days then you tend to hold back to balance the books! After my very indulgent weekend, I needed to do just that over the next few days, and focus a little more on eating well.

5.45am: Started the day with a juice; apple, cucumber, pear, celery, watercress, broccoli and parsley.

8.30am: Starving after teaching and waiting for my online shop to be delivered so ended up having a couple of ryvita with almond butter.

12pm: Early lunch after going to the gym. Salad with cucumber, tomato, avocado, mozzarella and a little olive oil and balsamic.

4pm: Green tea and a handful of walnuts whilst wading through accounts in the office.

8pm: Quick dinner after teaching the evening class. Chicken breast topped with crushed peas, mint and a little parmesan then baked in the oven, served with watercress and broccoli.

9.30pm: Fennel and Nettle tea before bed.

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Tuesday 12th October

5.30am: Juice again, today beetroot, apple, parsley and celery.

8am: In from a PT session and quick visit to the gym (I confess I only used the sauna and hot tub on this visit as I was aching so much from yesterday!). Grabbed some raspberries, natural yogurt and a drizzle of honey before going out to teach the 9.30am class.

12.30pm: Lunch out with my sister. Had a delicious raw vegetable salad, with rainbow beetroot, carrot, fennel, celeriac and herbs with pomegranate seeds and a delicious dressing.

4.30pm: Banana. Feel exhausted – I look after my two year old niece most Tuesday afternoons and compared to all the fitness I do – this leaves me feeling the most tired! Mums/Dads I salute you!

7.30pm: Wheat free spaghetti with crab meat, chilli, parsley and tiny bit of half fat creme fraiche.

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Wednesday 13th October

8am: Green juice – apple, pear, celery, avocado, broccoli and spirulina before going to the gym (this time to actually exercise!).

11am: Rye bread with scrambled eggs, pumpkin seeds and tomatoes.

3pm: Bowl of tomato and chicken soup.

4pm: Went for a short run as had been in the house working for most of the day. Had a coconut water when I got back.

7pm: Baked salmon flaked up with quinoa, green beans, mange tout and with a little soy sauce.

9.30pm: Camomile tea and a small bit of dark chocolate.

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Thursday 14th October

6.30am: Green Juice before going off to a PT session. Apple, pear, watercress, celery and cucumber today.

8.30am: More scrambled egg on Rye Bread (I forgot to photograph this so used the same one as yesterday but it was basically the same meal anyway!).

1.30pm: Salad with avocado, olives, orange and pine nuts after going to Pilates.

3.30pm: Banana before going to teach another PT session.

8pm: Salmon stir fry after the evening class. Stir fry veg and brown rice with baked salmon, stir fried in soy and a little honey.

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Friday 15th October

7am: A couple of slices of rye toast with almond butter, alfalfa sprouts and tomatoes.
11am: Vita Coconut Water after teaching the 9.30am class. Went for a quick jog before starting to cook  – we were having friends over for dinner!
2pm: Late lunch as my prep for the evening meal took longer than I planned! Had a similar salad to on Monday – leaves, avocado, tomato, cucumber and mozzarella with balsamic and a little olive oil.
7pm: Nibbles when our friends arrived for dinner; olives, roasted artichokes and homemade cheese straws!
8pm: Main course was slow roasted pork belly served with 3 Ottolenghi salads; one rice and quinoa with dried apricots, one green bean and mange-tout one and one with roasted aubergine and pomegranate seeds.  White wine and saffron poached pears for pud served with small nutty chocolate biscuits! Washed down with the obligatory wine!
I feel a weekend of balancing the books coming on!!
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Have a great week everyone!
Lisa 🙂
If you have any questions about Lisa’s food diaries, our classes or booking your own nutrition consultation, drop us an email to info@zoneoutdoorfitness.com or call us on 01223 528673.

Real Life Food Diaries of Personal Trainer Mon 4th – Fri 8th Oct

Here is my first week of food diaries – I’ve tried to remember to take as many photos as possible as I think it’s great to be able to actually see what I eat, so you can get an idea on portion size etc, although I have forgotten a few meals (mainly evening ones as by this point in the day I’m usually too tired to remember anything!). Aside from everything below, each day I tend to drink a good few litres of water.

Monday 4th October

I have two very early starts on Mondays and Tuesday because of classes and Personal Training clients. I always find these days hardest for meal planning, with the early starts I get to about 10.30am and  I already feel like it’s lunchtime. On days like these it’s important not to worry about sticking to the traditional ‘3 meals a day’. I sometimes have two smaller lunches, one at 11am and one at 3pm rather than starve myself or reach for sugary foods for energy.

5.45am: Apple, carrot, broccoli and spirulina juice. I would normally put a few other things in this (lemon, beetroot etc) but my online shop wasn’t coming until 11am so I had to make do! Drank a pint of juice and then dashed out to teach our Blast Class.

7.15am: Drank a big mug of Dr Stuarts ‘Skin Purity’ tea (contains nettle, red clover, dandelion root, lemon peel). I’m not sure if this actually does anything to help my skin but it tastes nice and I like the thought that it might! Whilst doing this I threw some frozen berries into a pan and heated them down until they became more of a compote (I don’t add any sugar). Had a big spoon of this on top of some natural yoghurt (full fat).

11am: Made a big salad with pearl barley, beetroot, leaves, roasted courgette and tomatoes, and a bit of halloumi cheese. At half of this at 11.30am before going out to teach some PT sessions.

3.30pm: Ate the other half of the salad I made earlier.

5pm: Big carton of pure coconut water before going out to teach.

8.30pm: I was starving when I got in from teaching. Ate a bowl of wheat/gluten free pasta, mixed with some organic sundried tomato and basil stir through sauce, with a big salad of green leaves, raw fennel and cucumber.

9.30pm: Mug of what we call ‘sleepy tea’ in my house – it’s Dr Stuarts Valerian Root herbal tea and is amazing for helping you have a great night’s sleep.

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Tuesday 5th October

5.30am: Another early start for a Personal Training session with a client. Got up to make myself a juice and the motor on my juicer stopped working midway through – so no juice for me. Drank the half glass of juice a big glass of water with some lemon squeezed into it.

8am: Two pieces of German Style rye bread toasted, with organic whole earth peanut butter and topped with alfalfa/radish sprouts and some cherry tomatoes.

11am: Grabbed a banana when I got in from teaching the 9.30am class and headed to the gym for an hour.

1pm: Bowl of tomato and chicken soup (one of the ‘Glorious’ soups).

3.30pm: I look after my niece on Tuesday afternoons and usually take her swimming so we went to the pool and afterwards we shared a gingerbread man. It was supposed to be all hers, but it was huge and I knew she wouldn’t eat all her tea if she ate the whole thing so I had to have half (shame!).

7pm: I eat tea at my sisters house on Tuesdays, and today was a delicious homemade spaghetti bolognese. I wouldn’t normally eat pasta two days in a row and it’s very easy to panic when you are eating at friends or family and can’t control what’s on the menu and portion sizes etc, but instead just enjoy being cooked for and just adjust what you eat the next day if it’s something that isn’t quite in your ‘regime’. I didn’t eat the full bowl full but it was absolutely delicious.

9pm: A big mug of ‘sleepy tea’ at home before bed.

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Wednesday 6th October

My juicer is still broken, I have ordered a new part but sadly no juice for me this week.

8am: Mug of hot water with lemon and a bowl of homemade fruit salad. I don’t tend to mix my fruit that often but my mum had made my sister and I each one of her amazing fruit salads and I couldn’t resist a bowl.

11.30am: God back from a run – am training for a 10k race early next year and aiming to do it in 45mins or under. Made my self some scrambled eggs on rye bread topped with some pumpkin seeds and with some leaves and tomatoes on the side. Delicious, and a good post run protein hit. I also had a Vita Coco orange coconut water. I’ve not tried the flavoured ones before but it was quite nice.

1.30pm: A bowl of Glorious tomato and chicken soup.

4pm: A banana and a ryvita with peanut butter.

8pm: Salmon fillet with stirfry veg and brown rice. Vegetable stir fried in a little low salt soy sauce and honey. (I forgot a photo sorry!)

9pm: Cup of fennel and peppermint tea and a strip of Green & Blacks 80% Dark Chocolate.

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Thursday 7th October

7.30am: 2 slices of Rye Bread topped with mashed avocado and alfalfa sprouts.

10am: Another new Coconut water flavour, this time Acai & Pomegranate – not quite as nice – when I go back from trying a Reformer Pilates class – which was great.

1pm: Made a salad with lots of leftovers in the fridge; leaves, grated carrot, radish, quinoa, mozzarella and alfalfa sprouts.

2.30pm: Had a PT client cancellation so had a free afternoon to catch up on some admin office bits. Went to my favourite cafe to work for a change of scene. I was going to be good and have a herbal tea but the hot chocolate looked so tempting so I gave in and it was delicious (especially the marshmallow)!

6pm: Banana before going out to teach.

8.30pm: Salad with leaves, avocado, chicken breast, cucumber, radish and pine nuts with a caesar dressing.

9.30pm: My favourite ‘sleepy tea’ before bed.

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Friday 7th October

7am: Glass of coconut water, two slices of rye bread with peanut butter and alfalfa sprouts with baby tomatoes.

10.30am: An apple when I got in from teaching and before going to the gym.

1pm: Slice of sourdough bread with some smoked salmon, lemon and pepper and a bowl of tomato and chicken soup.

This weekend I’m off to London for the night to see a show with my husband. We’ll be eating out a few times and no doubt having a few glasses of wine. When I have weekends away like this, I don’t watch what I eat that much, I just enjoy trying new things. I will update my diaries for the weekend on Monday, so you can see what changes when I’m ‘off-duty’! Have a great weekend everyone – Lisa 🙂

Real Life Food Diaries of a Personal Trainer

Ever wondered what a Personal Trainer eats on a day to day basis? Well here’s your chance to find out, hopefully providing you with a little inspiration along the way.

I’m not one of those ‘protein shakes and egg whites only’ trainers and I definitely do eat.  I love nearly all foods and eat a very balanced diet, packed full of fresh, wholesome foods. I enjoy eating (something which I think a lot of people forget to do) and never restrict myself if I really want to eat something. What I do do, however, is to eat well 80% of the time, meaning that I can ‘treat’ myself the other 20% of the time. I rarely count calories but I manage my food intake and portion sizes to ensure I only ever eat until I am satisfied and not until I am full to the brim.

These are my real life food diaries, completely uncensored, so you can see that whilst most of the time I am very good, like nearly everyone else out there I do have days where I eat foods that are considered to be less healthy. What I do, however, is to balance out those choices with exercise and clean eating the rest of the time.

The aim of these diaries is to not only show you that even your Personal Trainer is normal, and has ‘off’ days or moments, but also, hopefully, to inspire you with ideas and tips for integrating healthy eating and food management into your lives.

My food diaries will be uploaded weekly, but to get started here is what I ate yesterday:

7.45am: Carrot, apple, spinach and spirulina juice (forgot to photograph this!)

10.45am: Post teaching brunch after class – 2 scrambled eggs and chopped plum tomatoes.

1pm: Had to nip into town to the post office (I ran there and back – always try to combine jobs and running – ever the multi-tasker!) so grabbed a Rainbow superfood side salad and some tomato soup at EAT. Salad was delicious – packed full of edamame, pomegranate, bulgur wheat, parsley, carrot etc.

4pm: Was hungry after teaching a PT session so quickly steamed some asparagus and tenderstem broccoli as a quick snack.

7pm: Pan fried Sea Bass fillet (fried in a little butter), brown rice, samphire and left over tenderstem broccoli.

9pm: Fennel & Peppermint tea and a small strip of 80% dark chocolate before bed.

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If you have any questions or some more information about our Zone Nutrition Consultations, please either comment below or don’t hesitate to email me at info@zoneoutdoorfitness.com – Lisa 🙂

The Zone BBQ

We’ve put together some of our favourite healthy BBQ recipes, meaning you can relax and enjoy your Summer party without the guilt!

BBQ Chicken with Lemon Barley CousCous

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You Will Need:

  • 4 chicken breasts
  • 80g barley couscous
  • 100ml hot vegetable stock
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tbsp toasted pine nuts
  • Chopped parsley to season
  • Green beans and lemon wedges, to serve

Method:

1. Using a rolling pin, bash the chicken breasts flat between sheets of cling film. Brush the chicken with olive oil and cook in a griddle pan for 3-4 minutes each side, until cooked through.

To barbecue the chicken, preheat your barbecue in the usual way until it reaches the correct temperature. Cook turning once, bearing in mind you may have to adjust the cooking time slightly depending on how hot your barbecue is or how near the heat source the food is placed.

2. In a bowl, mix the couscous with the vegetable stock, cover and leave for 4 minutes. Stir in the olive oil and microwave on high for 3 minutes.

3. Stir in the lemon juice and toasted pine nuts, some chopped parsley and season.

4. Serve with blanched green beans and the chicken, sliced into 3, with lemon wedges to squeeze over.

Spiced BBQ Mushroom ‘Burger’

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You Will Need:

  • 8 large field mushrooms
  • 4 tbsp olive oil
  • 2 small red onions, finely chopped
  • 2 large garlic cloves, crushed
  • 1 tsp ground cumin
  • Good pinch ground coriander
  • 180g baby spinach
  • 2 red chillies, deseeded and finely chopped
  • Grated zest of 1 lemon
  • 120g feta, crumbled
  • 6 flatbreads and Greek yogurt, to serve

Method:

1. Light/preheat the barbecue. Brush the field mushrooms all over with 3 tbsp of the olive oil, then season.

2. Heat the remaining oil in a frying pan over a low heat and gently fry the onions and garlic for 5 minutes until softened. Add the spices and cook for 2 minutes more, then transfer the spiced onion to a bowl.

3. Put the spinach in a colander, pour over boiling water from the kettle to wilt, refresh under cold water, squeeze dry, then roughly chop.

4. Stir the spinach, chillies, lemon zest and feta into the onion mixture and season to taste.

5. Barbecue the mushrooms for 5 minutes, flat-side up, place to one side, turn over and divide the filling between them. Place back on a medium-hot part of the barbecue for a further 10 minutes until cooked through and the filling is hot.

6. Toast the flatbreads on the barbecue for a minute, then use to wrap the mushrooms, and top with a dollop of yogurt, and serve.

Grapefruit & Watermelon Salad

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You Will Need:

  • 1 whole lemon, plus the coarsely grated zest and juice of 1 large lemon
  • 2 pink grapefruits
  • ½ small watermelon, peeled, cut into 1.5cm slices, then into tortilla-size triangles
  • 150g ricotta, drained
  • 100g unrefined caster sugar
  • 2 tbsp finely chopped fresh mint
  • 60g watercress, large stalks removed
  • 1 small red onion, finely chopped

Method:

1. Pare the zest from the whole lemon and segment it by slicing the top and bottom off, using a sharp knife, then slice away the outer skin with even downward strokes. Discard the skin and pith and cut between the membranes to free up the segments, then finely chop. Discard the membranes. Peel and segment the grapefruits in the same way but don’t chop. Set aside the grapefruit and chopped lemon separately.

2. Put the watermelon pieces in a large bowl, add the lemon juice and season well to taste. Set aside for 20 minutes to marinate.

3. In another bowl, mix the ricotta with half the lemon zest and season.

4. Meanwhile, make the dressing. Put the sugar into a saucepan with 100ml water and stir over a gentle heat until dissolved. Bring to the boil and bubble for 5 minutes, until syrupy.

5. Remove from the heat, and immediately stir in the juices from the watermelon (if the sugar syrup seizes, stir over heat until it dissolves). When the dressing is cool, stir in the remaining lemon zest, the finely chopped lemon and mint.

6. To serve, divide the watermelon, grapefruit segments, watercress and red onion between plates. Drizzle with the dressing and dot the lemon ricotta over the top of the salad.

Superhealthy Salmon Burger

If you’re after something a bit lighter than the traditional burger for your Bank Holiday BBQ, why not try these simple oriental-style salmon burgers, packed with omega 3!

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You Will Need: (serves 4)

  • 4 Boneless, Skinless Salmon Fillets (approx. 550g) cut into chunks
  • 2 tbsp of thai red curry paste
  • thumb size piece of fresh root ginger, grated
  • 1tsp soy sauce
  • Large bunch of coriander, chopped
  • 1tsp vegetable or coconut oil
  • lemon wedges to serve

Method:

  1. Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Place on a hot BBQ grill and cook for 4-5 mins on each side or until cooked through. Alternatively, heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
  2. Serve with brown or wild rice and salad.

This recipe is also delicious with Tuna Steaks for a real treat!

Superfood Salmon Salad

With the weather finally starting to get a little warmer, this salad is perfect for a quick and easy lunch or dinner, packed full of goodness and flavour – one of our personal favourites here at Zone HQ.

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You Will Need: (Serves 2)

  • 100g couscous or quinoa
  • 1 tbsp olive oil
  • 2  salmon fillets
  • 200g sprouting broccoli, roughly chopped, larger stalks removed
  • juice of 1 lemon
  • seeds from half a pomegranate
  • small handful pumpkin seeds
  • 2 handfuls watercress
  • olive oil and extra lemon

Method:

  1. Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then cover and set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 5/8 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool.
  2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.

Nutritional Info (per serving):

This dish is very high in omega-3, iron and calcium and counts as 2 of your 5-a-day.

320 kcalories, protein 30g, carbohydrate 30g, fat 10 g, saturated fat 4g, fibre 2g, sugar 14g, salt 0.88 g

Chiropractic: What is it and how can it help you stay well?

At Zone Outdoor Fitness, we are always on the hunt for exciting businesses to partner with and to recommend to our members. Businesses who share our passion and philosophy for all things health-related. We are, therefore, thrilled to announce our new partnership with Milton Chiropractic Clinic, an amazing family run business based in a beautiful, modern clinic in Milton, Cambridge.

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Their dedicated team of experienced chiropractor professionals provide the highest level of specialist chiropractic care, to ensure long-term results and an improved quality of life and wellbeing for all their patients.

But, what exactly is Chiropractic, I hear you ask? Director of Milton Chiropractic, Jasper Hulscher, explains all in the first of a series of guest articles for Zone Outdoor Fitness.

Many of you probably know that chiropractic “has to do with bones and nerves” and when you get adjusted, it makes a clicking sound. But chiropractic is so much more that that! Please allow me to fill in some gaps. Chiropractic is a holistic health care profession that specialises in spinal problems. As a result, many of our patients come to see us with back problems, sciatica, neck problems and headaches (migraines). Many people begin chiropractic care because of an ache or a pain. But pain is not the problem! This is where the “holistic” part of chiropractic comes in. 

Pain is merely a symptom. A signal, a sign. Pain is no more a problem than a traffic signal or your alarm clock announcing that it’s time to start the day. If there’s a problem, it’s the meaning we attach to the pain.

When we meet patients who are in pain, besides being compassionate, our first thought is that they must have exceeded some physical, chemical or emotional limit to which they can no longer adapt. So, while we’re interested in the pain, we’re even more interested in what was the underlying cause of the pain. Plus, what should the patient do to avoid this in the future?  

What do you think happens to, for example, the hamstrings, if the pelvis is out of alignment and twisted? This is quite common and does not cause pain straight away. The hamstrings will be under constant tension, and as a result, will be under high risk of rupturing. Yes, the rupture occurs suddenly, but the tension has been there for some time, sometimes even unnoticed. You could compare it to a leaking tap on the first floor. Initially, the amount of water will be little and cause no problem. But if the tap continues to leak, and the water starts dripping on the floor and comes through the ceiling of your living room, it becomes obvious there is a problem. 

So, checking a spine for possible problems before pain occurs fits in perfectly with a healthy lifestyle. Isn’t prevention the reason why you visit your dentist twice a year? Why you floss your teeth? Is prevention not the reason you service your car? Is eating fresh fruit and vegetables not part of a healthy lifestyle that will benefit you not just now, but also later in life? Many of us lead busy and hectic lives and as a result, are time poor. Imagine a bright blue sky, a bit of early morning dew, crisp grass, and you have to stay at home because you are suffering from back pain or a headache!? 

Please visit us at: www.miltonchiropractic.co.uk

Milton Chiropractic Clinic
2 Ely Road
Milton, Cambridgeshire
CB24 6DD

Tel: 01223 864444
Email: j.hulscher@miltonchiropratic.co.uk

Over the next few months, Jasper, will be explaining how chiropractic can be used to treat and prevent common fitness injuries, aches and pains, in a series of guest blogs and articles not to be missed!

 

Friday Motivation

Zone9

I don’t have the time, I’m too tired, it’s too cold/rainy/miserable, it’s painful and uncomfortable, I have better things to do…

Somewhere along the line, we have all made one or more of these excuses to avoid exercise. Why? It’s easier and quicker…BUT you’re only convincing yourself! Finding motivation to exercise is often hard to find but here are some simple ways to get up and go…

1. Make it about you

A big motivating factor is to find a personal reason to get active. This is something that is important to you. It could be something to improve your current status on the basis of self satisfaction or it could be to avoid any more doctor visits.
These reasons will be enough to start you off but there is a chance that as you continue to exercise, you will find that certain internal and personal rewards such as feeling happier or having more energy throughout the day will become more meaningful to you. These can be called internal motivators as they are not quantified by a number on the scales or a decline in body fat, but can only be identified by yourself.

2. Goals, goals, goals

Goals help to create desire, energy, focus and determination and also provide a measure of how well you are progressing.

Achievable goals are goals that are well thought out; goals that match who you are, what you do and what you would like to achieve and so before you set a fitness or lifestyle goal, there are a couple of questions you need to ask yourself. Think about what, in life, is important to you, and what you are willing to give up. For example, if you don’t have too much time on your hands, then training for an ultra marathon may not be the best goal for you.

Ask yourself what you would want your ideal day to look like. This will help you determine if your goals will realistically fit into your lifestyle without too many changes. Have a think about what your strengths are too. A goal that taps into and utilises your strengths is a much better bet than one that doesn’t.

When you reach your goal, have a little celebration, tell people, write it down, take a picture. If you don’t quite make it, find what went wrong and overcome it.

3. It isn’t a chore if you do it right!

ANYTHING IS APPROPRIATE!
Don’t like cycling, try a walk. Don’t like a jogging, try yoga. Walking too boring? Try running. Don’t like running, try swimming. There is an endless supply of opportunities for getting fit – it’s as simple as stairs instead of the elevator. Have kids? Play with them outside. Have a dog? Take a walk with man’s best friend. Team activities are even better as the social aspect means that they are more fun. During a typical Zone class you’ll burn 400 calories, but more importantly, you’ll have fun and leave feeling great!

4. Plan how you will let exercise be a part of your life

This is the big one – finding time. To dodge the everyday demands of life, try these tips:

Make a schedule and shape out some time solely for exercise.

Add exercise to your everyday life – a few tricep dips or crunches whilst watching TV is always effective, walk or jog to work, instead of meeting friends in the pub – try indoor climbing or  a squash match instead!

The best advice is to look ahead for things that could hinder your exercise progress. When you look ahead and plan, you will be more motivated to stick to your plan and not fall into a hole of excuses!

5. Don’t let setbacks hold you from your goals

Missed a day of your plan? Don’t believe it has thrown your progress out for one moment. Don’t let a bad day turn into a bad week. Try at first to accommodate for this loss by finding another time to make up time or increase the intensity/time of another exercise bout.

It’s not a matter of “letting the week go”, salvage what you can and move on.

And above all else remember that 90% of the work is turning up. Turning up to the park, the gym, the front door with your trainers on – the hardest part is getting there, the rest is easy!

… But hopefully not too easy!

Mexican Chicken Stew with Quinoa and Beans

A delicious and warming spicy chicken casserole with superfood side dish of protein-rich quinoa. Perfect for warming you up after a hardcore session  Zone on Jesus Green! (Serves 4)

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You Will Need:

  • 1 tbsp olive oil
  • 1 onion, sliced
  • 2 red peppers, deseeded and chopped into large chunks
  • 3 tbsp chipotle paste
  • 2 x 400g cans chopped tomatoes
  • 4 skinless chicken breasts
  • 140g quinoa
  • 2 chicken stock cubes
  • 1 x 400g can pinto beans , drained
  • small bunch coriander , most chopped, a few leaves left whole
  • juice 1 lime
  • 1 tbsp sugar
  • natural yogurt , to serve

Method:

  1. Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.
  2. Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.
  3. Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the sugar and season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side.

Nutritional Info:

336 kcalories, protein 33.4g, carbohydrate 34.7g, fat 6 g, saturated fat 0.9g, fibre 4.1g, sugar 15.8g, salt 2.1 g

Hello world!

Hello and welcome to our brand new Zone Outdoor Fitness Blog…

Here at Zone HQ we are hugely excited to get blogging about all our top fitness tips, nutritional advice and favourite recipes and lots more.

We will also be introducing some amazing guest bloggers along the way too, so keep checking back.

In the meantime check out our amazing website HERE and don’t forget to sign up for a free trial class – your Zone adventure starts here!

Lisa – Director @ Zone