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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Happy International Women’s Day!

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Happy International Women’s Day! Today we celebrate women from all over the world!

Here’s to strong women.  May we know them.  May we be them.  May we raise them.

As a self-confessed achiever myself, it is extremely rewarding to see my clients to put their hand up for a challenge, work hard, persevere, and ultimately achieve their goals.

Achievements come in many forms. May be you discovered, created or learnt a new idea, skill, knowledge or a new system that helps facilitate your life.  Perhaps you overcome an obstacle on your journey to success. Have you experienced anything lately that makes you feel confident, empowered and fulfilled?  Let me know what you are celebrating.

Here’s a short, intense interval training workout for you today.

7 exercises, 30 second work, 15 second rest, 3 rounds

Total time: approx. 15 minutes

March / Run on spot

Plank / Mountain climbers

Half jack / Jumping jack

Body weight squats / Jump squats

Forward lunges (R leg)

Forward lunges (L leg)

Total body extension / Kettlebell swings

 

Never stop learning and keep pushing.

 

Winnie

Personal Trainer

WinnieFitness.com

Active body – healthy mind – happy life

 

Fitness achievement award – Autumn term 2018

Fitness achievement award at WinnieFitnScholarship award(3)ess goes to: Anna L.

Anna achieved her goals of getting back in shape after having a baby, recovering safely and effectively. She focused on nutrition habits, staying active while following a bespoke postnatal fitness programme.
Anna lost 9.8 kg in 3 months and is a very happy mummy! Congratulations!

Read Anna’s story here.

Prize: three complimentary personal training sessions.

Prize giving at Winnie Fitness

Scholarship award(2)

As 2017-18 academic year comes to an end, it’s time for children and students to celebrate achievements. This prompted me to do a little ‘prize giving’ to recognize my clients’ hard work, commitment and to celebrate success.

The two awards at WinnieFitness are:

1. Scholarship award: for one client who has transformed his/her way of training, eating and mindset for life-long health and fitness success.

2. Fitness achievement award: for one client who has dramatically levelled up his/her fitness level (strength, stamina and endurance).

The first winner will be announced this evening

10 Tips for staying fit and healthy this Christmas

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Christmas is just around the corner.  If you have been working very hard this year to build healthy eating habits, make effort to train consistently, you may wish to keep up the good work. The truth is that lots of people put on up to 5lbs between Christmas and new year. The reasons are very simple:

Energy intake is more than energy expenditure

i.e. over-eating and not moving enough

With a STRATEGY in place, you CAN keep up with your fit and healthy lifestyle, and still have fun, enjoy food with family and friends.

Here are my top 10 tips:

 1. Set a goal to maintain your current fitness, weight and eating habits. Believe it or not, having this goal in mind will motivate you to make better food choices and move more. Without this goal, it is much easier to let your habits go.

2. Plan your holiday schedule. Write down the dates and time for your planned Christmas parties. How many days in the week and how many times a day. What will you be doing when you are not celebrating? Use a planner so you can see clearly when the big meals are going to be. Then plan healthier meals the rest of the time. You can use the same planner to figure out the best time to fit in a quick workout or active time like taking a long walk.

3. Do not turn up to a party feeling hungry. Load up on protein, fibrous vegetables, or healthy snacks before attending. If the biggest meal is in the evening, make sure you have a good portion, balanced meal in the morning and afternoon.

4. At the party: fill your plate with lean protein, fibrous vegetables first. These food will fill you up. Then choose a sensible amount of starchy carbohydrate, fatty food and / or dessert that you enjoy.

5. Watch the portion size. Eat until you are 80% full.

6. Watch your alcohol intake. Set a limit on how much you allow yourself to drink and stick to it. Alcohol provides 7 kcal / g (carb and protein = 4 kcal / g; fat = 9 kcal / g).

7. Make sure you drink enough water. Thirst is sometimes mistaken as hunger. Also, watch out for liquid calories, e.g. fruit juice, smoothies, soft drinks.

8. Keep up with fitness. Aim to do three 20-30 min HIIT sessions per week. If you can, do this before big meals.

9. Keep on moving. Make an effort to go out for a 30-60 min walk every day.

10.Be a fit and healthy leader. Inspire your friends and family to make healthy, balanced food choices and stay active. 

Wishing you a Merry Christmas and Happy New Year!

See you in 2018!

Winnie x

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.’

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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.