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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Benefits of outdoor exercise / fitness training

Outdoor fitness photoSummer is just around the corner. If you have spent the winter exercising in the gym, or working out at home with fitness DVD, now is a good time to head outdoors and refresh your fitness routine.  So why is outdoor fitness good for you?

Top 5 benefits of exercising and training outdoors:

1. Boost your endurance, stamina and tone your whole body for FREE

So there are lots of fancy machines, equipment and classes at the gym. But let’s face it, not everyone has a gym membership, or has the time to travel to a gym. The good news is, you can get an AWESOME outdoor workout using your own body weight, and it’s free! There are so many exercises you can do outdoors.  Different variations of squats and hill sprints are just two of my favourite exercises that you can do without any equipment. I also love to work my upper body with push-up using a park bench and mix in some step ups too. Interval training is also fantastic to improve endurance and stamina.

2 Psychological benefits – the feel good factor

Exercising outdoor not only keeps you healthy and fit physically, it also works wonder for your mood. The green environment and fresh air helps delivering oxygen to our body, combat stress, declutter our mind, feel positive, motivated and energized!  It also helps focus on our workout and reconnect with our mind and body. For mummies with buggies, fresh air and change of scenary are fantastic for your babies too!

3. Burn more energy

Certain weather conditions are known to boost your energy burn during a workout. Resistance from the wind, for example, makes you work harder while running and cycling as your body needs to counter-balance the added resistance. Your body also burns more energy while exercising in the cold compared with working out in a warm environment. The varied terrain and slopes also makes the workout more challenging, keeping your core hard at work!

4 Sunshine

Not only sunshine cheers you up and gives you an instant lift in the mood, our body creates vitamin D from direct sunlight on our skin. Vitamin D helps strengthen the immune system and makes bones stronger. Sunlight also boosts the levels of endorphins, aka the feel good hormones, and helps prevent depression. The best time of the year to get vitamin D from sunlight is from March to October.  20 minutes in the sun is enough exposure for an adult to see the benefits. To protect your skin from sunburn, don’t forget to apply suitable sunscreen before a workout.

5 Get your family involved

Keep your family fit and active by heading outdoors! Let the kids run around, play a ball game with the kids, there are so much activities to choose from.  It really helps motivating each other in staying active, and creates a foundation of healthy living in the family.  Why not make it a regular weekend activity and spend some quality active time together?

Related article: Outdoor fitness sun safety tips

Healthy habits to suit your lifestyle

Healthy habits

Achieving health and fitness goals is about developing consistent habits. Good habits are more dependable and sustainable than motivation and inspiration.

To find out how you can build fit and healthy habits that work FOR YOU, drop me an email at info@WinnieFitness.com

Winnie

Health and fitness coach

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!

Fat: friend or enemy?

healthy fat daily dose

#Nutrition Tip: If you want to eat healthy, lose weight without counting calories, then healthy fat is your new best friend.

Lots of us are scared of eating fatty food. But the truth is, eliminating all fats from the diet is going to make us hungry by the end of the day. At this point, many people will turn to unhealthy snacks, refined carbs, convenient food which totally ruin their ‘diet’.

Healthy fats are actually good, and essential for our body to function. Have a portion of healthy fat with your meals will keep you satisfied throughout the day, and reduce sugar craving. What’s more, they keep your skin and hair healthy and shiny too. Bonus!

My favourite source of healthy fats are: avocado, raw almonds, extra virgin olive oil, salmon fillet, sardine, nut butter. What’s your favourite?