cocobela

Living life for health and happiness


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Work Out Log: Saturday 10th August

Today’s workout started with a 5k jog to Crossfit. To be honest I wasn’t really feeling it this morning but the run woke me up and shook the cobwebs away!

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Today’s WOD was a long one and partnered. We had 40 mins to complete 2 rounds, and split the number of reps between 2. Exercises with the barbell were one after the other (usually completing 10 reps each then swapping) but the body weight moves were competed simultaneously.

For women the barbell was to be loaded with 25kg but I’m still struggling with pulling weight overhead so as there were power snatches I stuck to just the 15kg bar. I could have gone heavier for the others so I didn’t feel too challenged with the workout. So must start being harder on myself! It was fun partnering and the 40mins flew by. We finished on 37mins which wasn’t too shabby, I felt great after which was the main bonus and managed the 5k jog home ( although definitely a slower jog than the one there 🙂 )

I rounded off a great work out with a healthy breakfast.  Protein smoothie with almond milk, some of my homemade paleo friendly granola (will post recipe shortly as its amazing, if I do say so myself) and a coconut crunch juice not shown in the pic but you can find the recipe here. Tasty, filing and nutritious!

Enjoy the rest of your Saturday.

Xx


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A Taste of the Tropics…

All the way from my kitchen!  I love sun, sea and sand and anything that reminds me of tropical holidays.  Coconuts are high on the list as are pineapples so I was delighted when I discovered this juicy recipe that is so easy, sweet and refreshing.

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Coconut Crunch

2 Organic Gala Apples

1 inch slice pineapple (skin removed)

250ml pure coconut water

Method: Pop the fruit through your juicer, mix in coconut water and serve in a glass over ice.

Pineapples are loaded with vitamins and minerals including vitamin A, vitamin C, calcium, phosphorus, and potassium.  Coconut water is super hydrating and chock full of potassium and electrolytes.  Apples are a fantastic source of immune boosting vitamin C.

Enjoy!

xx


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Today is…..

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…great day!  I got a job!!  Not that I didn’t have a job before (I was short term contract) but I now have a permanent, full time career job with a fabulous company.  That is a good enough reason to be happy but what makes it so special is that I truly believe my positive attitude, focus and determination made it happen.  I defined exactly what I wanted, took action, had gratitude for the good things I have and visualised how it would feel when I got my ideal job.  Some days it wasn’t easy but I wouldn’t let it get me down and on those bad days I went for a run or did something fun to get myself back on track.

Some call it the law of attraction but whatever you call it I have proven to myself that a positive attitude and outlook goes a long way to bringing good things into your life.  The key is to be consistent, we all have crappy days but its your choice to laugh in the face of adversity or let it drag you down.  Feeling blue?  Take action and do something to make yourself feel good.  Exercise, a good film and spending time with family and friends works for me.  Whatever works for you do it.  Life is a lot easier when you live it with a smile on your face 🙂

Xx


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Recipe: Healthy Spelt & Raisin Scones

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Ingredients

280g wholemeal spelt flour

2 teaspoons baking powder

1/2 teaspoon ground cinnamon

100 g coconut oil

1 teaspoon vanilla bean paste or extract

1 tablespoon agave nectar

125 ml your choice of milk (soy, dairy, nut, seed or rice)

120 g raisins

100 g rolled oats

Prepare

Preheat your oven to 200 C / 400 F and get all your ingredients and kitchen equipment out and ready.  You’ll need a 2 mixing bowls (1 small & 1 large), scales, measuring spoons, spatula, knife or pastry cutter and a baking sheet.

Step 1

In the large bowl mix your flour, baking powder and cinnamon together, then with a knife or pastry cutter cut in the coconut oil. Once is nearly combined rub gently with your finger tips until it’s the consistency of breadcrumbs, then mix in the raisins.

Step 2

In the small bowl combine your milk of choice,  agave nectar and vanilla and then gradually pour and mix into the dry ingredients until it’s a soft sticky dough.

Step 3

Sprinkle half the oats onto your work surface and place the dough on top.  Flatten down slightly then sprinkle the rest of the oats on top and gently press down the dough until its about an inch thick. Cut into rounds with a cutter or squares with a sharp knife and place on your baking sheet greased with coconut oil and bake for 20 minutes or until golden.

Makes 8-12 scones.

Enjoy with coconut butter, peanut butter or both!

NB: I am always on the hunt for healthy versions of my favourite comfort foods.  This is a recipe I adapted from healthychef.com which is a great site with loads of gorgeous recipes, so far this is the first one I have tried.  You can find the original recipe here.   


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What to Do When You Have No Motivation?

Motivation is the driving force; a psychological one that compels or reinforces an action toward a desired goal and something I am seriously lacking today as this long week draws to an end.  What better way to top off a long tiring week than with an intense Crossfit session – not!  It’s a common conundrum, I love it and I know it’ll make me feel great but right now as my session start time looms in all honesty I can’t be bothered 🙂

When it comes to getting off the couch and exercising motivation doesn’t cut it alone.  It’s actually discipline that should be your driving force as discipline is habitual and it’s consistent, not much thought goes into it you just ‘do it’.  Motivation wanes and excuses like ‘I’ll start tomorrow’ creep in. My motivation is my goal to be fit and healthy but it’s the discipline of eating clean nutritious food and exercising regularly that will get me to my goal and more importantly maintain it.

The best way to get disciplined to take exercise is to schedule it into your diary like a meeting.  My morning workout meetings are the best for me as it removes thinking out of the equation, the alarm goes of, I get up, get dressed and out the door and to the gym.  Decide on a time off day that works for your schedule and stick to it, remembering that only engaging in consistent daily action will achieve results.

So no excuses…. Discipline + Action = Success. No motivation needed.  I am off to CrossFit so I will see you on the other side!

xx

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DOMS Day

It’s a great feeling when you wake up in the morning and the sun is shining, you jump out of bed into the shower, slap some shampoo into the palm of your hand and reach up to give your hair a good scrub then….oooch! Lifting your arms above your head is a painful, stiff struggle.  Good morning is DOMS Day!

What on earth happened last night? You feel like you have just gone 12 rounds in your sleep with Rocky Balboa but there is no bruising, how could this be?  Then the penny drops, it was a heavy shoulders day at Crossfit yesterday morning and you are suffering a bad case of Delayed Onset Muscle Soreness (DOMS).

DOMS is muscle pain, soreness and stiffness that can arise up to 48 hours after exercise.  It usually occurs after switching up your routine or increasing the duration or intensity of your program.  DOMS Day has been happening quite frequently for me since I have started Crossfit!  DOMS may come as a shock the next day when even performing simple tasks suddenly become a pain and strain after a heavy weight session, but it is actually a good thing.   It’s your body’s response to unusual exertion, and part of an adaption process that means your muscles are recovering and building and will ultimately bring you more stamina and strength!  So there is true in the old cliché ‘no pain no gain’.   This is why I secretly quite like DOMS as I know it means I have been working hard and challenging my body, but walking around like John Wayne is not a good look after a heavy legs work out so thankfully there are some solutions to speed up recovery.

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Warm Up & Cool Down

Prevention is better than cure, before and after any work out make sure you warm up, cool down and stretch properly.  Limber up before with a minimum of 5 minutes of skipping, jogging, jumping jacks or whatever you want to get your heart rate up and then have a good ole stretch and do the same at the end of your workout.

Foam Rolling

For a DIY deep tissue massage to ease aches and pains try foam rolling.  See this article from FitSugar for tips and how to here.

Power Plates

I love vibration plates for stretching and massage and you can feel the effects fast.  Just make sure you don’t just press start and jump on, as it may feel strange at first.  Power plates are all about engaging your core so speak to your gym instructor to give you a demo to get you started.

Sauna

A hot sweaty sauna helps you rid your body of toxins and the heat increases your body temperature and circulation, which helps the body fight aches and pains.  A sauna is a real treat for me after a gym session but don’t forget to drink plenty of water to replace fluid loss or you will feel groggy after.

Remember that while pushing your limits is a good thing but be very careful not to do take it too far.  DOMS will ease in a few days at the most, but if it takes any longer than that or if you feel acute pain you may have sustained an injury so seek medical advice.