Category Archives: 2014

Healthy Breakfast Recipe: Egg Muffins

Paleo Healthy Egg Muffins

Before I go into simple recipe, I have to give credit where credit is due.

This is completely inspired by my friends at Fitter Food and their “Omega Breakfast Bake” recipe in their best-selling book (Read More HERE).

This is one of the simplest, healthy and nutritious to-go breakfasts out there and I love this because you can play around with the ingredients (both the fish and the courgettes/zucchinis). I’ve made these with chicken, turkey or sausages, and spinach, carrots, sweet potatoes and other vegetables. I’ll post another variation next week :)

You can make a big batch of these muffins and store in the fridge for the week. Now, isn’t that a super easy breakfast, no matter how busy you are?

INGREDIENTS
6 eggs
2 small courgettes
200g wild alaskan salmon (tinned)
Seasoning (I used salt & thyme)

1. Preheat your oven to 180C/350F
2. Mix the eggs in a large bowl, add the salmon and mix.
3. Grate the courgettes into the mixture, and stir.
4. Season and lightly grease the muffin tin with coconut oil (I used coconut oil spray)
5. Add the mix into the muffin tin, add about quarter cup portions to each muffin cup
6. Bake in the oven for 18-20 minutes.
7. The muffins should come out clean from the cups.

SERVES: 3

SERVING SUGGESTION
Eat alone or with a side of vegetables. My favourite side is half an avocado.

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While we’re on the topic of recipes, I’ve been asked by a few people how they can purchase my recipe ebook.
The thing is, it’s not for sale, people who sign up for any of my online programs get it for free. Next one is ‘Trimmer In 21′, where one of the ladies has lost 7.4lbs and 7 inches with one more week to go!!! It starts on Monday 17th February, secure your spot today as spaces are limited
–> www.TrimmerIn21.com
Healthy Salmon Egg Muffin Recipe. Rich in Omega 3. Personal Trainer

HIGH PLANK Core Strengthening Combo

High Plank Combo Fitness in Nigeria

 

#WOTD ☺

High Plank + Plank Knee-To-Opposite -Elbow + High Plank Leg Lift COMBO

1. Wrists, elbows and shoulders in one straight line.
2. Hands should be shoulder width apart.
3. Engage your core. Tuck your tailbone under and make sure your hips don’t sag/lower back doesn’t dip.
4. Keep your legs completely straight (except when reaching to opposite elbow).

A. Start in high plank position
B. Rotate your body under to reach your right knee to your left elbow/arm.
C. Return to high plank
D. Lift the same leg (right) up behind you – keep your foot flexed and leg completely straight. Pause briefly, squeeze your glutes and return to high plank.
E. The above (A to D) = 1 rep.
F. Repeat for a total of 8-10 reps before doing the same on the left side.
G. Rest for 45 seconds and repeat for a total of 3-4 sets.

This is primarily a core exercise, but also strengthens your shoulders, legs and glutes.

Enjoy ☺

Workout Wednesday Link Up: PLAN… To Succeed!

Yesterday, I bought myself a notebook (or four, but who’s counting? :p). I’m a stationery junkie, don’t even get me started!
It was one of those 5 subject notebooks and once I got back home, I labelled each section with personal or business goals and I’ve already started planning how I aim to achieve them. I’m already looking forward to working on them all :)
I have found that I meet my goals better when I write out a plan of action, nothing beats the feeling of ticking accomplishments off a list… no matter how long it takes.

You know that saying, “Failing To Plan Is Planning To Fail.“? It’s 100% accurate!

Whatever goals you’re already working on, thinking about working on or haven’t even thought about… planning is key. When you don’t plan, you have nothing to work with, or towards, and you may find that things just never seem to work.

Saying, “I want to lose weight” isn’t good enough. “I want Beyonce’s body” (ha!) is nowhere near enough.
What is your plan of action? How will you achieve this goal, however ridiculous it might sound to some? You can’t be chomping on a bar of chocolate while wanting these things. Or inhaling sugar… seriously!
Failing To Plan Is Planning To Fail. Plan To Succeed. www.adura-o.com Instagram:Twitter Adura_O
I’m almost certain you’ve heard of setting SMART goals but just in case you haven’t, here’s a quick breakdown. I’ll use weight loss for this example:
Specific: What exactly do you want? How do you plan to get it? I want to lose weight. I will eat healthy (plan my meals or have someone do it), I will exercise (plan my workouts or have a fitness professional do it), I will stay motivated (join a free or paid group, read healthy blogs and magazines), etc
Measurable: How many inches? What dress size? I want to be a UK size 10.
Attainable: Something that can actually be done, healthily in this case. NOT: To lose 10kg in a month or To go down 3 dress sizes in a month. YES –> To go down a dress size in a month. To go down 2 dress sizes in 3 months.
Realistic/Relevant: Your goal should be realistic and relevant to what you want BUT shouldn’t be too easy. You need to challenge yourself to see change. Nothing as easy: To lose 2lbs in a month OR To go down a dress size in 6 months.
Time: When do you want to reach this goal? Remember, it has to be all of the 4 above points (Specific, Measurable, Attainable & Relevant). You should set a time frame that you can work towards, to keep you accountable. In 3 months, and you can be even more specific and set an actual date.

Don’t stress yourself if you’re putting in all the work but are not getting desired results, you might have set yourself unattainable goals or your plan needs to be revised. We learn from our mistakes!

So… from today, write out a plan to reach your goals and enjoy the feeling of accomplishment as you tick off short, medium and long term goals.

Have a wonderful, healthy 2014, full of accomplished goals, good health and happiness!

”0001dV”