15 Minute HIIT Treadmill Workout

April Showers. The curse of the month.

We all anticipate light, sunny, spring days, and instead we’re greeted by thunderstorms. 

And that can really be a bugger for those of us who love to run outside, because running on a treadmill just isn’t the same.

The difference between running 5 miles outside and inside is incredible. Outside, you can run from one town to another and back. You get that feeling of fresh, cold air in your lungs first thing in the morning, the cooling breeze that tails cars as they drive by. A good morning here and there from people passing by, and then that amazing moment when you finally spot your house and you're on the home stretch. And when there’s such a beautiful world outside to be running through, the treadmill just seems to bore me out of my little mind.

Honestly, the only thing that entices me to use the treadmill in the gym is that appropriately, or inappropriately so, it is placed with a great view over to the free weights area. And we can all appreciate a man with a good bum doing their squats.

But cardio in the gym can be quick and exciting. It doesn’t have to be a slow slog on the treadmill for an hour. Meet HIIT:

High Impact Interval Training has many benefits, including improving cardio health, burning fat and calories, building muscle and increasing your metabolism. But the best benefit is that it is super short and super effective.

Short bursts of intense exercise at 90 - 100% of your maximum heart rate followed by periods of rest, keeping things interesting and making a big impact. You won’t get bored with the constant switch up between walking, sprinting and jogging.

If it’s set to rain all week and a run looks impossible, or maybe you’re looking to lean out and drop a bit of body fat, try adding this 15 minute treadmill HIIT workout onto the end of whatever workout you're doing that day a couple times a week.

Here's hoping it gets sunny soon,

K

March Favourites

Be fearless in the pursuit of what sets your soul on fire. A little mantra for me throughout April. 

I've overcome what may appear as only molehills to some, but steep mountains with ragged footpaths to myself, to get to where I am now. The end of March saw me achieve some big feats that I'd never thought possible, ever, giving me the confidence to finally pursue my dreams with a little faith within my steps. 

And I'm going to it do the best of my ability. 

Whole-heartedly. 

So at the end of the day I can say I gave it my all and I really couldn't have given it anymore. 

I've always been brought up to know that if you tried your hardest, the outcome doesn't matter. 

If you gave it your passion, your intelligence, your everything, you gave it enough and you should be proud of yourself too (even if I do forget that a little too often myself). 

So a little reminder for next month: if you've worked as hard as you could, thats enough.

I'm sure going to need to remember that.

Onto the favourites:

My absolute favourite this month is the Silver Hero 4 GoPro. After hesitating investing in for a very long time, I'm ready to film all the extreme sporting that I never do. Now I'm a bit of a geek when it comes to running - being able to measure and compare average stride lengths with friends is what I'd call fun - so a birthday gift to myself this year was the Garmin Forerunner 620. I was also gifted this classic red Chanel Rouge Allure Velvet Lipstick in 51 La Bouleversante and haven't worn another red since. Chocolate just had to make an appearance in this months favourites, because if you didn't stuff your face with a bit too much of it this Easter, you're lying. This Lindt Dark Chocolate Bunny was coincidently dairy-free and delicious. I was a very happy bunny this Easter. No pun intended. A Thousand Splendid Suns written by Khaled Hosseini, is a beautifully written, heart-breaking tale of hope and despair, that'll definitely make you have a good ol' cry. I was about half way through this book when I realised it would tear my heart in two, but I just couldn't put it down. Jo Malone Sweet Almond and Macaron Candle because every girl deserves a luxurious candlelit bubble bath on their birthday. I had a nasty flare up of eczema on my face this month so I've been using this Cloud 9 Tranquility Ultra Soothing Cream for Dry Damaged Skin. The cream is rich in vitamin B12 and avocado oil that soothe and nourish the skin whilst being free from nasty ingredients and most importantly steroids, which makes it perfect for continued use. When my skin is extra dry and irritable, I sleep in a thin layer of this all over my skin as a really hydrating mask.

Have a lovely April

K

My Favourite Cookbooks

Some people watch porn. I read cookery books. One in the same, right?

I’ll admit it. Personally, I find a little too much pleasure than most within the pages of a few of my favourite cookery books. I keep them hidden in the cupboard, sometimes underneath my bed. I spend long hours salivating over luxurious chocolate cakes, and pasta dishes chock full of all varieties of vegetables. And much to the dismay of my colleagues, I talk about this a lot. Bragging and flaunting photos of recipes I’ve nailed, fantasising over the recipes I’m desperate to try. 

It’s not that I always desire to make anything in a book, sometimes I read them just to idolise the photography. Just for the pure, unadulterated enjoyment. It’s probably why I’m hungry, like all the damn time. But we all have naughty indulgences, don't we?

So no surprise, each and every birthday, I ask for a new one to add to my collection and as you can imagine, I’ve got a fair few. But for now, here’s a few of my ultimate favourites:

Deliciously Ella

Ella Woodward was on of my main inspirations to lead a more plant-based lifestyle, like pretty much all of the UK. I’m yet to meet someone who hasn’t heard of her or who owns this cookbook. Through her diet and lifestyle, she managed to overcome her illness and has helped to heal herself from the inside-out, and that is something I strongly believe in. With a very rustic approach to recipes and photography, this book places a large emphasises on cooking with a wholesome approach that we had lost in the need of convenience. I swear by her 10-minute Tomato Pasta recipe, proving that real, healthy food is quick and easy to make.

Naturally Sassy

First it was her snacks that I fell in-love with, then with her blog, and now with her very first cook book. Training professionally in ballet, Saskia puts a focus on recipes that are full of plant-based protein and that are going to energise us through workouts, runs and just our day-to-day lives. Like Deliciously Ella, the book takes on that rustic approach to emphasise cooking with real foods.

Macaroons

Although I couldn’t tell you the last time a macaroon has touched these lips, I would be a liar if I denied that I still love them terribly. I still swoon every time I pass Lauderee in Covent Garden. So for me, this is one of those books I merely look through for the guilty pleasure of it - now how incredible do Peanut Butter & Jam macaroons sound? I have previously made recipes from this book and promise that they are fantastic. I’m not sure macaroons will ever be “simple” or “easy”, but this book has very straight-forward and easy to follow instructions.  

Nigella Lawson

A women who needs no introduction. The sex of the cookery world. Nigella Lawson - you would be lying if you said you didn’t fancy her a little bit. Now I idolise everything about this women, from all of her books to her TV shows. I love the photography, how she makes even the simplest of recipes sound like a dirty sin, and how her laid-back style of writing makes you feel like you’re just sitting having a cuppa’ tea with her. And anyone who decided to put marmite with spaghetti deserves a crowning glory in my opinion.

What are your favourites?

K

January Favourites

January Favourites

If the rest of the year is to be as crazy as January, 2016 is going to be a hell of a ride. 

A very big, scary ride, yes, but I figure it's about damn time I learn to embrace the uncertainty of it.

I admit that I had become very pre-occupied in what wasn't going right, all that could go wrong and everything I couldn't control. It led me to retreat into my comfort zone where I could focus on everything I could control. And it's a very lovely place to be, very little goes wrong, but I'll never be able to achieve any of my goals sat in there. So as I say goodbye to January, I say hello to the rest of a very scary year - believing in my decisions and in whatever path I set foot on, whether it ends up right or wrong, letting go of the things that rest heavily of my shoulders and cannot be controlled, and most importantly, to enjoy the ride without fear or worry.

“The secret of change is to focus all of your energy not on fighting the old, but on building the new” - Socrates.

But on to this months favourites,

Now if you ever needed a kick up the backside to ditch the processed foods, this foul-mouthed, plant-based-eating-is-cool-as-fuck cookbook will give it to you. THUG KITCHEN - eat like you give a fuck. You can also check out the blog here. 

I’ve always been a massive fan of the Real Techniques brushes, so no surprise these Bold Metal Brushes (Angled Powder brush, Tapered Brush and Oval Shadow Brush) have become a staple in my everyday routine since receiving them at Christmas, along with this ByTerry Ombre Blackstar eyeshadow stick in ‘Bronze Moon’ which makes for a 5 minute eye look. 

I found my wonder product this month (and I don’t say that lightly). Twice a week I use this  Caudalie Instant Detox Mask to remove impurities and toxins, and I've been getting lots of compliments on how my skin has improved dramatically. 

Christmas morning I opened these beautiful Adidas Ultra Boosts and christened them that very morning with a little run. A barefoot style running shoes for a neutral ride, comparable and a firm competition for my usual favourite Nike Free Runs. 

How genius are these Caulirice pouches? I can never be bothered with the faff of grating down cauliflower, but these 100% cauliflower pouches are 100% cauliflower and microwavable. They're available in most supermarkets. And lastly, whilst we're talking about food, my ultimate favourite this month has been these iQ Superfood Chocolate Bars, so much so, I placed a last minute Planet Organic order just to include them. With only 197 calories per bar, with absolutely no added nasties, chemicals or refined sugars, they're guilt free and taste delicious. 

What were you loving in January?

K

Beauty Boosting: Blueberry, Walnut & Dark Chocolate Snack Pot For Happy Skin

Amongst the things that terrify me most in this world, I'd put hunger right there at the top. Followed shortly by the depth of the ocean, whether I'll ever really afford a Chanel bag, and I won't even start on actually growing up and becoming a real adult - no one wants to think about that. So there, I admit it, I'm a self-confessed snacker.

It's a genuine fear of mine that I may be stuck somewhere for hours on end, days even, forced to starve and waste away. I imagine I'd merely be a traumatised shadow of my former self by the time someone eventually came to rescue me, and that's if I even survive that long. That's why you'll never find me leave the house without a snack and a bottle of water stashed away in my bag. And that's why I'll simply never understand those girls who walk around with cute little bags, like where you packing all your snacks?!

One of my favourite snacks to carry on-the-go with me is this Blueberry, Walnut & Dark Chocolate snack pot, which is an absolute antioxidant powerhouse. And with only 3 simple ingredients, it couldn't be easier to chuck together and satisfy your sweet tooth.

Antioxidants are essential in our diet, helping to protect our skin from sun damage, premature ageing and skin cancer, as well as helping to combat any signs of inflammation on our skin like spots and redness. Dark chocolate also stimulates the production of endorphins, that feel-good chemical thats get released during exercise and contains the chemical serotonin which acts as a natural antidepressant. So not only will the snack keep your skin happy, but it will also help to keep you happy and calm. 

Now I recommend choosing the highest percentage of chocolate you can find, such as the Lindt 90% Cocoa Dark Chocolate Bar, because eating a snickers bar isn't going to have quite the same effect. I also like that it's so creamy and rich that you don't need to eat too much of it to really get a chocolate fix. 

Ingredients

50g Blueberries

3/4 Walnut Halves (chopped)

1 Square Lindt Dark Chocolate (broken into bite size pieces)

Throw together into a pot and get happy snacking.

K

Banana, Maple & Toasted Almond Porridge

I, of all people, don’t need an excuse to dig into a warm bowl of porridge (I think my Instagram feed says it all). Super thick, sweet and creamy oats are the stuff my dreams are made of. So when the weather is wintery and cold outside, you can bet your last penny I’m at the breakfast table with a warm bowl of it and a cup of tea.

The toppings are endless, but my ultimate favourite is this Banana, Maple & Toasted Almond porridge. The warm banana is incredibly sweet, the toasted almonds and poppy seeds pack a real nutritional punch, and the maple syrup makes this healthy breakfast feel like a dessert.

Now I could sit here all day preaching the power of the porridge, but the most important thing about eating oats for breakfast is that they’re full of soluble fibre (beta-glucan) and are a low GI food. This means that they won’t spike your blood sugar levels, like some sugary breakfast cereals, to keep you satisfied and less likely to crave the sweet stuff for the rest of the day.

Pre-workout. Post-workout. Lazy mornings. Busy mornings. It’s the only way to fuel my day. 

Serves 2

Ingredients

80g Oats

1 Cup Milk/Nut Mylk/Dairy Alternative

1 Cup Water

1 Banana Chopped

20g Chopped/Flaked Almonds

2 Tablespoons Maple Syrup

1 Tsp Poppy Seeds

Method

In a pan over a high heat, bring to the boil the oats, milk and water, then lower to a gentle simmer stirring occasionally. 

Whilst the porridge is cooking, toast the almonds in a pan over a medium-high heat until golden brown. This usually takes 3 - 4 minutes.

Stir through the poppy seeds, maple syrup and half the chopped banana. Cook until is reaches your desired consistency. If you prefer runnier porridge, slowly add more water.

Serve in a bowl, topping your porridge with the rest of your banana, toasted almonds and a drizzle of maple syrup.

Enjoy

K

Chocolate Chip Courgette Muffins

So she awoke in a sugary daze January 1st, left to wonder if December ever really happened at all...

The month of December seems to be a black hole for all good and healthy intentions. A place where one too many mince pies are consumed and where morning workouts are this mythological idea - especially those early morning ones. Where opening one door of an advent calendar accidentally turned into opening them all, and one Christmas film on a lazy afternoon suddenly turned into 5. Where you’re left learning, the hard way, you’ll always love wine more than it loves you.

But it did happen. Decembers officially over, and with the New Year in full swing, it’s time to kick off that sugary daze.

These muffins are the perfect healthy snack to help hit the reset button and start nourishing our bodies again. A deliciously sweet treat to satisfy anyones post-Christmas sweet tooth, but entirely free from refined sugars, oils and gluten. So that extra roast potato you probably shouldn’t have eaten? Forget about it. Start the year fresh with these Courgette Chocolate Chip Muffins.

This recipe is adapted from the OhSheGlows Cookbook, and this is her method. I have used buckwheat flour instead of whole wheat pastry flour in order to make these gluten free. 

Ingredients

Makes 12 muffins

1 tablespoon ground flaxseed

1 1/4 cups non-dairy milk 

2 teaspoons apple cider vinegar or lemon juice

2 cups buckwheat flour

1/2 cup unrefined cane sugar

1/3 cup unsweetened cocoa powder, sifted

1 1/2 teaspoons baking powder

1/2 teaspoon fine grain sea salt

3 tablespoons pure maple syrup 

1 teaspoon pure vanilla extract

1/3 cup chopped dark chocolate (preferably over 85%)

1 1/4 cups lightly packed grated courgette

1. Preheat the oven to 180 degrees celsius. Lightly grease a muffin tin (I know this is an oil free recipe, but I like to grease with coconut oil).
2. In a small bowl, stir together the ground flaxseed and 3 tablespoons water. Set aside.
3. In a medium bowl, combine the milk and vinegar. Set aside. It will curdle a bit, but that’s the point - we’re making vegan buttermilk.
4. In a large bowl, combine the buckwheat flour, sugar, cocoa powder, baking powder, baking soda, and salt.
5. To the bowl with the milk and vinegar mixture, stir in the flaxseed mixture, the maple syrup, and the vanilla. Pour the milk mixture over the flour mixture and stir until just combined. Fold in the chopped dark chocolate and courgette, being careful not to over-mix.
6. Spoon the batter into the prepared muffin tin, filling each well three-quarters full. Bake for 15 to 17 minutes, or until the muffins slowly spring back when touched. A toothpick inserted into the centre of a muffin should come out clean. Cool the muffins in the tin for 5 minutes.
7. Run a knife around the edges of the muffins to release them from the pan and transfer them to a rack to cool completely. 

K