{"id":1783,"date":"2014-05-20T20:44:16","date_gmt":"2014-05-20T19:44:16","guid":{"rendered":"http:\/\/fit4mum.com\/?p=1783"},"modified":"2014-05-20T20:44:16","modified_gmt":"2014-05-20T19:44:16","slug":"summer-sensations","status":"publish","type":"post","link":"https:\/\/fit4mum.com\/summer-sensations\/","title":{"rendered":"SUMMER SENSATIONS!"},"content":{"rendered":"

Isn’t it beautiful?<\/p>\n

No better place to be than good ‘ol blighty especially when the sun is shining!\u00a0 I’m sure you’ve all been making the most of it with your families, we certainly have.\u00a0 This weather makes my outdoor fitness job so much more beautiful, beats the wind and rain (although last Monday night we did get just a little drenched :\/ )<\/p>\n

On Sunday we spent the whole day in the garden, weeding, digging, raking, mowing – it was a very fulfilling days work in the sunshine and according to my exercise calculator <\/a>I burned approximately 1,411 extra calories – result!<\/p>\n

Backing up a bit though….<\/p>\n

Last week we discovered new play areas (local mums check out the playground in Send, Surrey – includes an outdoor fitness equipment area for your own little workout!)\u00a0 but if you don’t use that equipment then I’ve discovered that zooming round a roundabout with two heavy toddlers on board is a great arm and ab workout!<\/p>\n

Playball<\/a>, one of my favourite children’s activities, is outdoors now and great fresh air time for the children – plus there is a playground we use after with our little friend Evie with more spinning roundabouts for a little extra workout for me & my friend Holly.\"photo\"<\/p>\n

On to my ‘actual’ workouts last week<\/p>\n

WORKOUT PLAN
\n<\/strong><\/span>Monday<\/strong>
\nIt was the penultimate week of my Run Fit Club season so I practiced the workout in the morning as my own workout, it was tough but fun \ud83d\ude42
\n\"Run<\/p>\n

Tuesday<\/strong>
\nHaving had a busy morning teaching I decided to focus on a core workout and a quick 5k run.\u00a0 I did this core challenge<\/a> I saved to my Pinterest Fitness Board<\/a><\/p>\n

<\/p>\n

Wednesday<\/strong>
\nThis is my busiest work day of the week, so squeezing in my own workouts are always a challenge.\u00a0 This week though I did get a chance to have a go at my Run Club workout that I planned for my group that evening.\u00a0 It was a great fusion of running drills and speedwork, it felt like a great workout, I’ll share it with you later in the week.<\/p>\n

Thursday<\/strong>
\nHigh knees, squats, mountain climbers, burpees, press ups, dips, squat jumps, lunge and front kick, plank
\n60 seconds on each x 2<\/p>\n

Friday<\/strong>
\nStatic Lunge Row x 60 secs, Plank row x 30 secs x 2
\n60 secs skaters, 60 secs Mountain Climbers
\n60 sec crunch
\n30 sec rest
\nSpiderman plank x 60 secs, side plank popper x 30 secs x 2
\n30 sec high knees, 30 sec butt kicks x 2
\n60 sec reverse curl crunch
\n30 sec rest
\nSquat, twist, knee lift x 60 secs, Lunging wood chop x 30 secs x 2
\nFast step ups x 60 secs, Fast toe taps on step x 60 secs
\nPlank x 30 secs, plank knee taps x 30 secs
\n-ends-
\nyou can do the above twice for a longer workout I just did it once as I had the little ‘L’s’ at my feet \ud83d\ude42<\/p>\n

Saturday<\/strong>
\nAnother week of vigorous housework – took a couple of hours this week and my exercise calculator<\/a> reckons it was a 504 Calorie burner!<\/p>\n

\u00a0Sunday<\/strong>
\nAll Day Gardening!<\/p>\n

Now the fuel for the week….I’m trying to add lots of variety and new recipes at the moment and I’ve found some delicious new recipes to share with you.<\/p>\n

FOOD PLAN<\/strong><\/span>
\n\"menu
\nBreakfast<\/strong> <\/span>
\nLast week mainly consisted of porridge with blueberries & cranberries, toast and jam, eggs on toast or fruit salad and yoghurt.\u00a0 Some mornings when work begins at 6am, I start the day with an apple and hot water to go in the car!<\/p>\n

Lunch<\/strong><\/span><\/p>\n

Veggie Omlette<\/strong>
\n\"image\"Another quick raid the fridge option!
\n2 eggs, 1 mushroom, chopped red onion, spinach, asparagus, broccoli, cauliflower, leeks (left over from the weekend roast!), sweetcorn, 1 chopped fresh tomato, crumbled feta cheese.<\/p>\n

Puy Lentil & Feta Salad<\/strong>
\n\"image\"with a little balsamic and olive oil, delicious. I use the ready to eat Merchant Gourmet<\/a> lentils, so quick and easy.<\/p>\n

Ciabatta Salad Sandwich<\/strong>
\n\"image\"
\nVegetable Salad with Feta<\/strong>
\n\"image\"Beautiful fresh asparagus in this one from my mother in laws garden!<\/p>\n

Granary Roll with Beetroot
\n\"image\"
\n<\/strong><\/p>\n

Brocolli & Cauliflower Cheese
\n\"image\"<\/strong>Made for the little ‘L’s’ really but a firm favourite for me too \ud83d\ude42<\/p>\n

Salad with Pesto Olives
\n\"image\"
\n<\/strong>This has a homemade french dressing on it which I make with Olive oil, White wine vinegar, dijon mustard and a little salt and pepper
\n<\/strong><\/p>\n

\u00a0Dinner<\/span><\/strong><\/p>\n

Beef Stir Fry & Rice<\/strong>
\n\"image\"This is an old favourite of ours and a great way to use up Sunday Roast left over meat.\u00a0 The Stir Fry sauce we use is a homemade mix and SO simple, try it, I think you’ll love it.
\n2 Tbsp Soy Sauce, 3 Tbsp Oyster Sauce, 1 Ttbsp White Wine Vinegar, 2 Tbsp Ketchup, 2 Garlic Cloves
\nFor this stir fry we threw in mushrooms, leeks, green beans and white cabbage.<\/p>\n

Vegetable & Aubergine Pesto Macaroni<\/strong>
\n\"image\"This is a regular on the menu, this photo really doesn’t do it justice!
\nWe slice up a small amount of Chorizo and gently stir fry it before adding Broccoli, Cauliflower & Carrots and stir fry for another 5-10 mins making sure it stays crunchy.\u00a0 Finally add a jar of Chargrilled Aubergine Pesto <\/a>and the cooked macaroni, stir it all up and serve with a sprinkling of Parmesan cheese.<\/p>\n

Rosemary Chicken<\/strong><\/a>
\n\"image\" \"image\"You can link to this above on BBC GOOD FOOD<\/a>.\u00a0 It was Yummy.\u00a0 We served it with Delia’s Cabbage and Bacon<\/a>.<\/p>\n

On Thursday, we abandoned the Crab Chowder as the weather was so sunny and instead took the little ‘L’s’ to the local pub to feed the ducks and grab a bite to eat.\u00a0 The Anchor at Pyrford Lock<\/a> is a great little family pub.\u00a0 Kevin and I shared a mini fondue with raw veg to start & then I ordered a Harissa Chicken dish with Roasted Vegetables, it was great.\u00a0 Kevin and the little ‘L’s’ had fish and chips!
\n\"image\" \"image\"
\nSimple Salmon Spring Pasta<\/strong><\/a>
\n\"image\"
\nSaturday night was a stay at home ‘date night’ for us, so once the little ‘L’s’ were fast asleep, Kevin popped out to our local Sushi Bar Oisi <\/a>in West Byfleet to pick us up a gorgeously tasty platter of assorted rolls \ud83d\ude42
\n\"photo\"I accompanied mine with a couple of my favourite Kir Royales!<\/p>\n

After Sundays momentous day in the garden we decided to cook our Sunday Roast on the BBQ!\u00a0 The Whole Chicken took 90 mins and tasted great, we added a small selection of summer roasted veg to go with it & sat outside to continue to make the most of the sunshine!
\n\"photo\"we really did have roast chicken, I’m not sure why I put the minion in the picture!<\/p>\n

Have a great food and fitness week \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"

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