Tag: every step fitness

Fitness and Exercise

Bodyweight workout number 18!

Dr Nancy P

Workout 18!

Crab shuffles, bunny hops.. and a good old half burpee!!

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here:Bodyweight Circuit 18

Have fun! 🙂

xx

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 17,  Bodyweight Circuit 16, Bodyweight Circuit 15, Bodyweight Circuit 14, Bodyweight Circuit 13, Bodyweight Circuit 12, Bodyweight Circuit 11, Bodyweight Circuit 10, Bodyweight Circuit 9,  Bodyweight circuit 8, Bodyweight Circuit 7  Bodyweight Circuit 6 ,   Bodyweight Circuit 5, Bodyweight Circuit 4,  Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

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Tuesday Tip

Tuesday Tip: Eating out, on track

Dr Nancy P

Tuesday Tip: Eating out, on track 🍽

With restaurants reopening I know a lot of people are heading back our for meals etc. So I thought it would be useful to go over a few tips to help you stay on track, when when eating out.

Look up the menu in advance and decide what you will have, or a few options that you fancy. Then reverse engineer your day around it – log the meal, and fit your other meals around it.

You may want to prioritise lean protein for your main course e.g. steak and salad. But be mindful that restaurant portions are 2-3 times bigger than those you’d have at home, so consider a doggy bag.

Try to choose 1 or 2 courses rather than 3 if you can. Remember you’re the customer – if you want starter and dessert, or 2 starters, or even 2 desserts you can do that! You don’t have to go for starter, main and dessert.

Avoid extras – bread, olives, nibbles, oil, dressings etc. Ask for sauces on the side and you can decide how much you want to use. Ask for your veggies without butter etc too and be mindful of liquid calories (both alcoholic and non alcoholic).

Choose your indulgence – perhaps it’s booze, or the dessert, or the bread basket – whatever it is (for me it’s always dessert!), rather than having them all! It’s ok to enjoy a meal out but if you want to stick to your calorie targets then you can’t have it all.

Focus on the company and conversation – that’s what you’ll remember from the meal. It won’t be the food or that glass of wine, it will be the laughs and stories with your friends or family that you remember in months and years to come, not whether you had dessert or not!

Happy Tuesday 🤗

Xx

Recipes

What the cluck Veggie Stir Fry

Dr Nancy P

This is a super easy dinner or lunch option. There are lots of vegetarian chicken alternatives out there but this is one of the best I’ve tried. It’s absolutely delicious, not dry like some can be, with a fab texture. It’s good enough to pass as chicken in this dish (in case you have any fussy eaters you want to get this past!).

This comes in at around 263 cals for a portion. You can obviously add rice or noodles if you wish but it’s a massive portion so you won’t need it! You can use any veg you have, or make life easy and grab a pre made bag of stir fry veg. You can have it plain, with soy sauce or if you like you can add hoisin sauce.

You will need:

1 pack of veggie ‘chicken’ (I used ‘what the cluck’ from the vegetarian butcher’

1 small onion

1/2 red pepper

Handful mushrooms

Assorted greens (or do what I did and use a pre made mix!)

Soy sauce to taste (or hoisin sauce if you prefer)

Chop the veg.

Heat a little oil on a wok or frying pan and sauté the onions.

Meanwhile pop the veggie chicken in a separate pan (you can do it with the veg but I prefer to brown it separately to ensure it’s nice and crispy)

Add the peppers and mushrooms to the onions, cook for a couple of mins.

Add the other veg and stir fry for a few mins and then add the soy sauce to taste (or hoisin sauce) and cook through.

Add the chicken pieces and then serve!

Enjoy 🙂

Xx

Recipes

Hoisin Pulled Veggie ‘Pork’

Dr Nancy P

If you’re a Chinese takeaway fan this is a great lower calorie, home-made option for you! You can use any veggie alternative – there are pulled pork, pulled chicken and pulled jackfruit options available now. I happened to have the Linda McCartney pulled fake chicken in my freezer so that’s what I’ve used.

This serves 3-4 people and comes in at around 230 cals per portion (before rice etc).

You will need:

1 pack of veggie pulled ‘meat’

1 small onion

1 clove garlic

1 stick of celery

1 small red pepper

1 small red chili (optional)

3 tbsp soy sauce

1 tbsp sweet soy sauce (kecap manis)

2 tbsp hoisin sauce

1 tbsp black bean sauce

1 tbsp water

Small handful of cashew nuts (optional)

A couple of spring onions (for garnish)

Place the pulled fake meat in a bowl and add the soy sauce and sweet soy sauce – leave to marinate.

Chop the vegetables up into small pieces and add the onion, garlic and celery to a hot wok or pan with a little oil (or oil spray to save calories)

Add the peppers and chili if using.

While the vegetables sauté add the hoisin and black bean sauce and water into a small bowl and mix together. Set aside.

Add the marinated pulled fake meat to the wok and fry it for 5-7 mins.

Meanwhile, if you’re using the cashew nuts roast them in a dry pan.

Add the sauce mix to the pulled meat and cook through for another 2-3 mins.

Serve with the cashew nuts and spring onions sprinkled over the top, with rice or noodles.

Enjoy 🤗

xx

Nutrition and Calorie Tips

What you track vs what you actually eat…

Dr Nancy P

What you track vs what you actually eat… 🥜 🥄

If you’re hoping to lose fat in a sustainable way you need to be aiming for a deficit of around 200-300 cals a day. So you have your calorie goal, and you’re tracking your calories and weighing your portions. You diligently weigh your peanut butter for your slice of toast … 30g – that’s 169 cals – all tracked, all good. But what about the little bit you just scrape off the side of the jar as you’re getting that spoonful… or that bit that dropped on the plate that you wiped off with your finger.. or the bit you lick from the lid….

All that can add up to another 15g – that’s an extra 84 cals.

84 cals in itself isn’t going to ruin your progress, but if you’re having a couple of slices of toast a day that’s 168 extra calories a day or 1,176 cals a week! And that’s assuming that’s the only “extras” you have. That can easily stop you progressing or slow it down. And to be honest you probably don’t even realise you’re doing it.

So if you’re tracking cals and hoping to lose fat then perhaps double check you’re actually tracking what you’re eating, especially with calorie dense foods like nut butters etc.

🤗 xx