Rock hard core workout

Want a rock hard core so you can fit into amazing dresses, feel good on the beach or when going to the swimming pool with the kids or to get into those skinny jeans again.

No more excuses 😑

I don’t have time

I’ve had two kids this isn’t possible

It’s too hard it’s not for me etc

These exercises take 5 mins a day and if you do everyday you will see amazing results within 21 days.

Checkout out my YouTube channel Moodfit for food and exercise videos.

Remember 20% of your body shape is down to exercise the 80% is down to diet so if you don’t change your diet then you will not see the results.

Change those habits

1. Never skip breakfast.

2. Avoid processed foods full of sugar, salt and fat.

3. Eat at least 3 portions of fruit a day.

4. Get at least 8 hours sleep.

5. Drink at least 8 glasses of water a day.

6. Have protein and dairy for breakfast.

7. Eat 6 small meals a day.

8. Fill up on low GI carbs at lunch.

9. Have a protein meal in the evening.

10. Avoid alcohol and caffeine where possible.

11. Avoid shop bought dressings and sauces healthier and tastier to make your own and surprisingly quick to make.

12. Instead of getting a takeout try and make your own there are lots of recipes for low fat tasty takeaway meals and a lot cheaper as well as healthier.

Follow these simple rules to help with a healthier body and mind. Then look at your diet and swap bad foods for natural foods like lots of veg especially green, lean meats like chicken and turkey, oily fish once a week, omega 3 everyday found in nuts and πŸ₯‘ and grains and beans rather than pasta and bread.

#diet #healthy #rockhardcore #nutrition #moodfit #singlemom #fitmom #fitmoms #yummyfood #changehabits #core #coreworkouts #fit #fitness #fitnessmotivation

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Liquorice is a stress reliever

So I have been trying to build my Moodfit diet plan looking at all of the types of food and herbs that are good for depression, anxiety and stress.

One of the herbs was liquorice

When I think of liquorice I think of the sweets and I don’t like them but this is what it is:

So why is it good for stress, depression and anxiety?

So I discovered this new #tea found it in #holland&Barrett they are from #health&healthier they are also #organic so just made one and I have to say I was pleasantly surprised they are yummy.

The chai gives it a like spicy kick but very drinkable will def be drinking this from now one lets see if it makes me feel any different. You can learn more about the benefits of this amazing root on the link below:

https://www.indigo-herbs.co.uk/natural-health-guide/benefits/liquorice

#depression #liquorice #anxiety #digestion #health #nutriton #stress #adaptogens #fitmom #singlemom

Are you autumn ready?

I think the summer is well and truely over as there is less sun and more rain. I’ve even had to put the heating on. I’ve finally given in and went out in a woolly jumper for the first time since spring.

I love the stitch on this jumper as well as the colour, it is so comfortable and so warm as well. I also got it in a burnt yellow colour too one of the really in colours for this season.

Simplee Drop sleeve turtleneck pullovers and sweaters Women casual jumpers 2018 autumn winter women knitted sweaters

Buy now from my website Moodfit.co.uk

#fashion #fashionista #fashiontrend #fashionblogger #singlemom #affordablefashion #womensfashion #autumn #fashiontrends #autumntrends #autumncolours #fitmoms

Healthy fifteens

I am full of nostalgia at the minute one of my absolute fav buns as a child we’re fifteens. The marshmallows the crunchy biscuit but not the cherries.

I took a real craving for them the other day so I decided to see if I could make a healthy version of them so I tried and it worked they were amazing.

Ingredients:

1 cup dates, oats, nuts (1/2 pecans and 1/2 almonds)

4 weetabix

Blend in a mixer then add

1/2 cup choc chips I chose dark choc

1/2 cup nut butter I chose peanut and almond

1/2 cup maple 🍁 syrup

Scoop into a bowl and mix in some chopped nuts, choc chips as well as 2 tbsp of desiccated coconut πŸ₯₯ and chai seeds

Cut up 15 large marshmallows

2 tsp of vanilla essence

Mix in a bowl

Then spread out some baking paper, sprinkle some desiccated coconut on the sheet then at the mixture shaping it into a caterpillar shape.

Then when you have done that you roll the baking paper to make sure it is a round tube shape, use the baking paper to shape it and keep it together, put into fridge.

You can eat within half an hour and you can put some away in the freezer when you need a little treat as this will make about 30.

#moodfit #nutrition #healthytreats #healthy #proteinsnacks #fifteens #kidsloveit #singlemom #moodfitdiet #fitmoms #fitmom #fitnessmotivation

HIT

So what is HIT?

It’s high intensity training where you You repeat say 4 or 5 exercises same number of reps as fast as you can then you rest and can do it again, repeat it 3 times with a rest of one minute between each set.

This is the best way to get fit, speed up your metabolism and burn fat.

In my video I have done a combo of

10 burpees

10 pike ups

10 spider lunges great for stretching too

10 squats

So to get fitter you just step up the number of each you do and also do them faster without injuring yourself.

Always remember to stretch afterwards and rehydrate.

www.youtube.com/watch

Please subscribe to my YouTube channel, like and share

You can also visit my store Moodfit.co.uk where you can buy sexy workout gear as well as equipment for your workouts.

Thanks

#moodycowmum #moodfit #healthy #nutrition #fitmom #fitmoms #fitness #fitnessmotivation #hit #fitness #getfitfast #strongnotskinny #singlemom

Moodfit Diet

Diet is 80% of how our body looks but why do we not think more about what we put into our bodies?

Suffering from depression I have discovered lots of food that can help alleviate depression, boost energy and help with fatigue. I also know which foods to avoid.

So if you want to learn how good can change your life keep reading.

So if you suffer from depression you most likely have an issue with your serotonin levels either you don’t make enough or your body destroys it with poor diet.

So how can you help these are a few things you can do to help:

1. Keep your blood sugar stable by eating at least 8 small meals a day this includes snacks 🍎

2. Make sure you’re getting enough sleep at least 8 hours 😴

3. Plenty of vitamins : B1, B2, B3, D and folate

4. Magnesium – dark leafy grains, fish, 🍌 and beans

5. Vitamin C as this has antidepressant properties 🍊 and πŸ…

6. Plenty of exercise : running πŸƒβ€β™€οΈ and weight training πŸ’ͺ

7. Omega 3 fatty acids – avacadoes, salmon, nuts πŸ₯œ

6. 5-HTP supplements

7. Get more trytophan found in dairy foods, eggs πŸ₯š and lean meat like chicken and turkey

8. Reduce sugars as these lead to a mood crash 🍫 and 🍰

9. Drink at least 8 glasses of water a day πŸ’§

10. Matcha 🍡 or green tea or hot water and lemon to help detox

11. Take some time out for yourself and do something you enjoy like β›ΈπŸ€Έβ€β™€οΈπŸ§˜β€β™€οΈπŸš΄β€β™€οΈπŸ§—β€β™‚οΈπŸŽΉπŸŽΈ

12. Make sure you get outside get half an hour of sun 🌞 and plenty of fresh air

13. If you are really struggling with life then go and see your GP take the medication and counselling. It is an illness not something you’ve done wrong.

I spent most of my life just thinking I was this down person who struggled with life and only now in my thirties I have realised it’s depression and not something to be ashamed of. You get medication to help with your serotonin imbalance but life is stressful so you will always struggle but by eating well and looking after yourself you can have a really good happy life.

Here is today’s plan for a Moodfit diet

Never skip Breakfast

So start your day with a healthy breakfast so good choices are whole grain toast or I have chosen sweet potato toast so just cook in oven for 20 mins then store in fridge and pop in toaster and top with avocado.

Drinks

8 glasses of water a day this can include hot or cold water with lemon, green tea, fizzy water or fruit infused water. Try to avoid coffee it is bad if you suffer from depression can make it worse.

Snacks

Banana 🍌 is always good I have one every day or an apple 🍏 for morning snack or I have chosen rice cakes so you can top with a nut butter and slices of banana you can add a drizzle of maple syrup of sprinkle some seeds or πŸ₯œ.

Lunch

Try to have your carbs at lunch or protein. Here I have chosen a mushroom πŸ„ omelette high in protein add some greens so maybe some spinach as well.

Have another snack

Tea

This should be a high protein meal but remember portion size. I have chosen a chicken and cashew stir fry you can add some brown rice or basmati rice or grains but 1/4 cup.

Recipe

Add in some lemon πŸ‹ juice about 2 tbsp

Supper

So if you are a midnight muncher like me then I usually have a cup of chamomile tea to make me sleepy and a large orange 🍊 as this gives me Vit C And is also very filling and helps stave off those sugar cravings.

#neversufferinsilence #depression #anxiety #seratonin #moodfitdiet #nutrition #health #energy #healing #meditation #counselling #singlemom #fitmom #fitness #cleansing #moodycowmum #moodfit #happy

Back to pole

So I haven’t been up to much after dislocating my toe for the 3rd time so sore you wouldn’t believe and when you have kids to run about after a nightmare.

Luckily after lifting my youngest out of the bath it clicked back in otherwise I might have had to have a nightmare but luckily I got out of that one.

So I got back to pole, silk and hoop missed it so much I love it so much. I love what I can do with my body, overcoming my fear and my mind and having fun.

So attempted this one last week and butterfly πŸ¦‹ this week just a little bit further to push yourself.

I really love pole and learning to do all the new moves it also helps to tone up legs and arms and you may also get some bruises and skin burns along the way but they’re worth it. #pole #polefitness #flyawayaerialstudio

https://moodycowmum.files.wordpress.com/2018/09/img_5301.mov

Loved doing this move difficult to do all ties but got there. Love #silks

https://moodycowmum.files.wordpress.com/2018/09/img_5475.mov

Love the hoop to I loved doing the drop from man in the mood a really exciting move.

This has really helped to build my #selfconfidence #bodyconfidence #fit #fitmom #fitmoms #fitness #weights #fitnessmotivation


Buy everything you need for pole, aerial and silk from leggings to shorts and tops at

Moodfit.co.uk

Healthy after school treats

Homework is never easy but having healthy treats makes it a lot quicker it seems.

Some hot chocolate without fresh cream and some yummy protein balls definitely my best recipe yet.

Nutty maple coco choc protein balls

Put all of your ingredients into a blender so easy to make and you can freeze.

Ingredients:

2 weetabix I found these new ones in #tesco delish

1/2cup peanut butter protein this one was yummy found it in #holland&barrett

1 scoop protein powder (vanilla)

2 tbsp of chai seeds

1/2 cup of oats

1 cup of almonds and pecans mixed

6 tbsp of maple syrup

2 tbsp of desiccated coconut

You can then coat them in chai seeds, desiccated coconut or dark chocolate melted or you can do some with a mix which is what I’ve done.

Kids loved them, clean plate lots of goodness, good fats omega 3, dark choc antioxidants, chai seeds energy in a tiny form.

Lasagne veggie style

We are trying to eat less meat and when we do it is fish or lean turkey or chicken. Β We are trying to eat more natural protein such as veg and beans.

So I made a veggie lasagne a low fat healthy style and this is how it turned out.

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Min a large saucepan add a spoonful of olive oil to sautΓ© the veg

1 red onion diced

8 mushrooms sliced

2 garlic cloves crushed

2 sweet potatoes diced

1 pepper diced

half a brocolli diced

spinach diced

sprinkle of salt

sautΓ© in sauce pan then add a can of passata I prefer it with basil in it then add some dried basil and oregano.

add 2 tablespoons of tomato paste

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Then get a casserole dish and wipe with some olive oil then place your lasagne sheets in the bottom.

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Then add a layer of your veg then add some cheese so grate some cheddar and some pieces of mozarella. Instead of using cream or a creamy lasagne sauce I add some natural low fat yogurt.

Do three layers of the lasagne then on top put some tomato paste, the rest of your passata sauce then add grated cheddar and pieces of mozarella then I like to drizzle over some pesto sauce.

Then bake in oven for 45 mins at 220”

Serve with some avacado yum

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Kids verdict was seconds please I was amazed and pleased it was yum which I agree a healthy Β yummy meal all made with supplies I had in my cupboard and leftover veg in the fridge.

#lowfat #healthy #nutrition #diet #vegetarian #lasagne #kidsloveit

 

Indoor barbecue to end the summer

So yeah we didn’t have nice weather but it’s the bank holiday and last weekend before the kids go back to school so we had a barbie tea.

Yummy coleslaw

Spinach’s leaves

Brocolli

Grated cheese (cheddar πŸ§€)

Cubed feta πŸ§€

Sliced red onion

Grated carrots x 2

12 cashews chopped up

6 baby tomatoes chopped

Dressing:

2 tbsp olive oil

Pinch of salt

2 tbsp of lemon juice

2 tbsp natural Greek yogurt

Top salad with half a sliced avacado and a drizzle of yogurt

Served with corn on the cob and garlic and herb 🌿 chicken skewers

Also served with sweet potato crinkle chips

Using a crinkle cutter peel and sliced 3 small potatoes then toss in some olive oil and salt and place on a tray in the oven for 1 hour 250″

Dessert we are having healthy peanut butter cookies πŸͺ

All natural sugars

1 ripe banana

1 large egg

250g of peanut butter

100g of oats

1 tbsp of salted caramel extract

12 pecans chopped

1. Mash all the ingredients with a fork

2. Roll into balls, place on a baking sheet then squash down with a fork

3. Place in oven at 190″ for the 10mins