Mint ‘chocolate chip’ smoothie / protein shake

New creation at WinnieFitness HQ – mint ‘chocolate chip’ (cacao nibs) protein shake. I have a thing for mint choc chip treats and drinks (chocolate, ice-cream).  This is a very good alternative to satisfy my sweet tooth!

Try the recipe below and let me know what you think

Ingredients for 1 serving:

100ml unsweentened almond milk

100 ml water

4 ice cubes (for frappe effect)

1 cup baby spinach

10 mint leaves

1/4 avocado

1 scoop vanilla protein powder

Directions:

Add almond milk and water into a blender. Add in the rest of the ingredients. Blend until mixture is smooth.

Then top with 1 tsp cacao nibs and enjoy!

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Mother’s Day fitness bootcamp Leatherhead

Mother's day boot camp Leatherhead Fortyfoot

Fit Mummy Personal Training presents: Mother’s Day outdoor boot camp special.

Join us for a fantastic workout in the park to celebrate Mother’s Day 2017!

New mums must be six-months plus postnatal. All abilities catered for. Buggies and children friendly. Feel free to bring family members and friends along.

Bring a bottle of water and an old towel or picnic mat for floor work.

£8 per person.
Spaces are very limited to ensure quality teaching. Email info@WinnieFitness.com to book your space.

Looking forward to seeing you at the boot camp!

Mums and deadlifts

This is a frequently asked question from my clients: ‘What’s the best exercise for mums after squat and push-up?’

I’d say, ‘Deadlift.’

deadlift

Mummies, how many times a day do you pick your child off the floor, lift your child and put in car seat, bend down to tidy toys? 10? 15? Probably more than that. Well, having a strong back will certainly make these movements easier. Deadlift is an awesome exercise to achieve this. Picking things up with proper form will become second nature.

If you’re new to this exercise, always ask your trainer for a demo and check if it is suitable for you.

 

Outdoor fitness sun safety tips

Outdoor fitness sun safety tips

 

Outdoor fitness training in the sun can be really fun, uplifting and motivating. (Read more on the benefits of outdoor exercise / fitness training here). We want to enjoy the sun, get some vitamin D, while protecting our skin from sun damage. Here are our top tips on staying safe in the sun this summer:

 

  1. Use a sunscreen with SPF 30 or higher that offers UVA and UVB protection.
  2. Apply sunscreen generously to bareskin, 20 minutes before going outdoors.
  3. Reapply sunscreen every two hours, immediately after swimming, and after sweating.
  4. Wear a hat or cap to protect the scalp.
  5. Avoid direct sun exposure as much as possible, especially between 11am and 3pm when the sun is the strongest.
  6. Don’t forget to use sunscreen on cloudy days, as 80% of the sun’s UV rays can penetrate through clouds.
  7. Drink plenty of water and stay hydrated.

Hope you find this article helpful. Let me know what you think by leaving a comment below.

See you at one of our outdoor training sessions!

Nutrition tip: you can’t out-train a bad diet

you can't out-train a bad dietOn nutrition: make it a habit to eat well at least 80% of the time. Day in, day out, without fail. What you regularly eat should be nutritious and balanced. Try to focus on the quality of the calories, and reduce processed food.

If you are already working out, but not getting the results that you want, you may want to take a look at what you eat. Drop us a message if you would like advice on nutrition. WinnieFitness.com

Fitness inspired personalised kettlebell charm keychain

kettlebell keychain fitness gym motivationThank you so much for your support! Our fitness / gym accessories range has been a huge success since its launched last week. This personalised kettlebell keychain is selling out fast, and we’ve only got two left in stock. You can grab yours now by following this link, or visit BohemianDesignStudio.Etsy.com.

Don’t forget you can custom the initial charm when you order. It’s a great treat for yourself, or for friends who are into fitness, personal trainers, fitness instructors!