My First Fitness Transformation – 2 Years On

2 Years Ago, I’d just completed my first transformation and I learnt so much about my body.

I’d tried so many FAD DIETS over the years, low calorie ones, soup ones, maybe even the cabbage diet which did the rounds many years ago! I always lost weight but I could never understand why I couldn’t tone my body even after spending hours in the gym!

Until someone recommended the 90 day plan to me, so after some research I signed up. Im not going to lie, at first I really STRUGGLED to stay off the sugar and eat as much as I was allowed following my macros. I was use to cardio but HIIT cardio was totally different, it really pushed me to my limits. I remember nearly throwing up after my first workout and thought I’m not going to be able to do this, but if you know me, you know I DONT QUIT!

I went through 90 days of eating right and training properly according to my plan and I LOVED IT! I felt STRONGER, LEANER and I could start to see a difference in my body shape.

2 YEARS ON and I still train and eat the same way the plan taught me. I’ve had my 3rd baby and I’ve since completed another 90 days of @thebodycoach new plan. I’m starting to shift the baby weight and starting to get back into shape again with my new body.

I’ll never look back and I’ll never go back to those fad diets again, I now know MY BODY and I know what I need to do to get the shape I want. It’s not a race, ITS A JOURNEY and just that relentless pursuit for perfection (My perfection).

For more of my results and my journey, find me on Instagram @protein_and_spinach

https://www.instagram.com/protein_and_spinach

1 Week vs 12 Weeks Postpartum & My Struggle to get Results

1 Week Postpartum vs 12 Weeks Postpartum 🍑

After my 6 week post natal check up, I was eager to start getting back into training and back on my healthy eating regime.

I was so sick and generally poorly throughout my last pregnancy that I didn’t eat well, or a healthy balanced diet, I was unable to train, I had zero energy through being so sick all the time and the last trimester my back and pelvic went so I struggled walking most days. Fortunately, that’s in the past and my beautiful baby boy was born safe and well.

I remember when I first started exercising again after my son was born, I remember feeling like my whole body was a dead weight and the realisation that I could no longer do sit ups, push ups or much high intensity cardio was really hard for me to understand, let alone accept. I felt like I had never exercised before, I wanted to push myself to my old strength and knowing what I use to be capable of I thought I would be ok to push myself but I just felt like I kept hitting a brick wall and became very frustrated. I found it really hard to accept that I was going to have to start all over again and retrain my body and strength back up to my new norm.

So everything I’ve learnt over the past 2 years about the principles of training and eating right, I used to start again. I also signed up to the Body Coach’s new 90 day plan, free of charge as I had already graduated from his original plan, so I felt more focused and ready to start again.

I actually found his new plan had more appealing recipes and training programs but the reduced carb recipes (For when your not working out) I found them to be high in carbs for me and because I know my body doesn’t work well with a lot of carbs (Unless I’m working out) I wasn’t seeing a difference in my body shape or size, so after a couple of weeks, I actually decided to reduced the carb intake and start tracking my daily food and training on my fitness pal. Once I decided to do that, I felt much better physically and mentally and through perseverance (And starting again!) I could start to see a difference in my shape and size.

So after the first 6 weeks, taking into account the 2 weeks I did with higher carb macros, I lost 3.6kgs and 12 inches of body fat, with a body fat percentage of 25% at that time.

I was so pleased I started to see a difference again, my confidence picked up, I turned my frustration into motivation and I started to feel like me again.

For more of my results and my journey, find me on Instagram @protein_and_spinach

https://www.instagram.com/protein_and_spinach

November 27, 2018 0

Killer Legs || Resistance Band Workout || 1 Minute Video

KILLER LEGS‼️ I absolutely love these Resistance Band exercises they make my legs & ass burn by the end of it & you don’t even need to leave the house 💯

The Quick Routine I Do Is:

1️⃣ Single Squats 5 Rounds x 15 Reps – I always start with squats & finish with them. Sit right down into your squat for maximum burn 🔥

2️⃣ Front Leg Raise Left & then Front Leg Raise Right 5 rounds on each leg x 15 Reps each – Its hard to keep your balance but try not to put your foot on the floor on the way down.

3️⃣ Side Leg Raise Left & then Side Leg Raise Right 5 rounds on each leg x 15 Reps each – It’s so hard to keep balanced & not touch the floor with your foot but this one is my fav’s cos it kills!🍑

4️⃣ Squat Bounces 5 Rounds x 15 Reps – 4 bounces & lift up in the 5th bounce to repeat.

I usually rest for about 20 seconds in-between each round but if you need a bit longer just take a bit 🤷🏻‍♀️

The beauty of this bad boy is you can do it on its own, or as a HIIT session or even after a weights session! I just see how I feel on the day & smash it 🙌🏻 The sign of a good workout for me…is when my legs are killing 😂.

Give it a go & enjoy guys 🙌🏻

For more you can find me on – Instagram @protein_and_spinach

November 18, 2018 0

My Fit Pregnancy Workout | Third Trimester | 4 Exercises

Check out my Fit Pregnancy Workout routine for some gentle exercises during my third trimester.

www.youtube.com/watch

Protein_and_spinach

March 24, 2018 0

One Pan Healthy Sausage and Veggies by Chelsea’s Messy Apron

This dish is great to have either post workout or on a rest day.

I normally have this as a reduced carb option for when I’m not training so I take out the sweet potatoe and rice and it tastes just as good!

Chelsea’s Messy Apron

My Reduced Carb Option Ingredients are;

Olive Oil
Chicken Sausages
Broccoli
Mozzarella
Peppers
Garlic Clove, Fresh
Green Beans
Basil, Fresh

For the full recipe, ingredients and instructions visit…Chelseas Messy Apron

March 18, 2018 0

My 5-Year-Old Chef Austin Cooks up a Healthy Meal for his Homework Assignment || Cheese Omelette Tutorial

www.youtube.com/watch

March 16, 2018 0

Quick Bolognese with Penne || The Fat Loss Plan by Joe Wicks || The Body Coach

I’m looking forward to starting round 2 of the Body Coach 90 Day Plan once I’ve had my baby, but in the meantime I’ve bought his latest book “The Fat Loss Plan” so I can start testing out some of his latest recipes.

I’m no gourmet chef by any means and I’m not usually the cook in my house but while I’m on maternity leave and I have a little bit of extra time, I’m trying out some quick and easy recipes.

First one tried and tested was the Quick Bolognese with Penne, the title sold me!

I’m a big fan of pasta and im an even bigger fan of not spending ages in the kitchen slaving over a hot stove, thats usually my husbands job hes a far better cook than me 😉

The recipe serves 1 but I made it for 3 people so I just tripled most of the recipe ingredients apart from celery, I just used 1 stick and the boling beef stock as I didnt want it too watery. Its best to add the beef stock bit by bit to get the right consistancy of sauce and make sure its not too thin as I always find it hard to thicken the sauce once its too thin! If you havent got any dried Italian herb seasoning, dont panic, I just used dried Basil and Oregano and loads of it too. Make sure you season it well, otherwise it will be quite bland.

This recipe is super quick and easy to make, tastes great and is fulfilling so it gets my vote.

March 15, 2018 0

Dan’s Lemon Curd Cupcakes

For all you Lemon lovers out there…Check these bad boys out, there delish!

Recipe below👇

This recipe makes 12 cupcakes

Ingredients

Cupcakes
205g Unsalted Butter, Softened
205g Light Brown Sugar
3 Medium Free Range Eggs, beaten
205g Self Raising Flour
2, zest of lemons

2-4tbsp Whole Milk (as required)

Butter Cream
125g Unsalted Butter, Softened
250g Icing Sugar
2-4tbsp Whole Milk/Double Cream

2tbsp lemon curd

Method

1) Preheat your oven to 170C/160C Fan and Line a 12 Hole Muffin Tray with Large Cupcake Cases/Muffin Cases.

2) Cream together the Butter and Light Brown Sugar, then the Beaten Eggs. Add the Flour, lemon zest and stir until just combined. Loosen with the Whole Milk as required until it’s a dropping consistency.

3) Spoon your batter into your Cases and Bake in the oven for 18-20 minutes or until cooked through. Leave to cool on a wire rack.

4) Once the cakes are cool, make the butter cream, beat the softened Butter until smooth – this can take a couple of minutes. Add in the Icing Sugar 1/3 at a time, making sure the sugar is fully incorporated until moving on – keep on beating the and add add the Milk/Cream 1 tbsp at a time till you reach your desired consistency!

5) Put the lemon curd in the piping bag down one side, then the butter cream and pipe onto you cupcakes with the nozzle of your choice.

September 3, 2017 0

Dan’s Caramac Cupcakes

These cupcakes are a little bit naughty but I just had to share as they are delish and if your on a treat day they are well worth the wait…Enjoy!

This recipe makes 12 cupcakes

Ingredients

Cupcakes
180g Unsalted Butter, Softened
180g Light Brown Sugar
3 Medium Free Range Eggs, beaten
180g Self Raising Flour
2tbsp Whole Milk

Caramac Butter Cream
125g Unsalted Butter, Softened
250g Icing Sugar

150g Caramac, Chopped + 2 bars for decoration
2-4tbsp Whole Milk/Double Cream

Method

1) Preheat your oven to 170C/160C Fan and Line a 12 Hole Muffin Tray with Large Cupcake Cases/Muffin Cases.

2) Cream together the Butter and Light Brown Sugar, then the Beaten Eggs. Add the Flour and stir until just combined. Loosen with the Whole Milk as required until it’s a dropping consistency.

3) Spoon your batter into your Cases and Bake in the oven for 18-20 minutes or until cooked through. Leave to cool on a wire rack.

4) Once the cakes are cool, make the butter cream, add the Caramac to a heatproof bowl and melt in the microwave on short bursts until melted and smooth – Leave to the side!

5) Beat the softened Butter until smooth – this can take a couple of minutes. Add in the Icing Sugar 1/3 at a time, making sure the sugar is fully incorporated until moving on.

6) Once all of the Sugar is in the Butter cream mix, add the melted caramac to the mixture and beat again till smooth – keep on beating the and add add the Milk/Cream 1 tbsp at a time till you reach your desired consistency!

7) Put the Butter cream in a piping bag and pipe onto you cupcakes with the nozzle of your choice.

August 27, 2017 0