Raw Sport Mocha Review

🦊 Energy Protein 🦊

Trying something new from @rawsportofficial this morning before my leg workout 💪🏽

The Mocha energy shake tastes AMAZING! Better than any mocha frappucino I have ever had before!

This isn’t just mocha flavoured protein! The protein is actually infused with African Arriba coffee powder so you get a real energy kick! This is great if you want some energy before the gym without the negative effects from a pre workout drink! I am buzzing to go train legs now!

It is sugar free and has less than 130 cals per shake and is filled with all the amazing ingredients that @rawsportofficial normally use! Not only that but they use Konjac fibre which helps make the shakes super smooth and can help with weightloss as it expands in your stomach and keeps you nice and full!

The Mocha defo gets a thumbs up from me! Lets go beast the gym and get some PB’s!

Use code #foxy20 – link in bio for discount or message me for help

https://www.rawsport.com/?gspk=Q2hhcmxvdHRlU2ltcw==&gsxid=jdt7IBDFuJdu

Let me know if you try! So proud to he a @rawsportofficial when they release such fantastic products like this!

Make your lunch break count

The Centre of Disease Control recommends that we all get 30 minutes of exercise a day, built into our routines, 5 times a week.

These 30 minutes can be split into smaller segments throughout the day and, personally, I love to take a 10 minute walk on my lunch break.

The most common excuse from my clients is that they do not have enough time to commit to 30 minutes a day but once they start to build this 10-minute walk into their schedule, they soon see the benefits.

Top benefits of taking a walk:

  • It helps beat the afternoon slump and wakens you up therefore improving your concentration.

  • A 10-minute brisk walk can burn, on average, 50 calories.
  • Walking is great for your heart health; it lowers blood pressure and regulates blood sugar.

  • Exercise releases endorphins, making you feel happier and less stressed.
  • Walking can improve your bone health, and weight bearing exercise helps strengthen your bones.

  • It can make breathing easier and improve your lung function.
  • Finally, did you know that walking can reduce pain? A lot of my clients suffer with lower back pain from sitting at a desk all day and this is from underuse of muscles and bad posture.

If you are worried about when you may fit in your lunch, take it with you and find a nice park bench to eat your food.

Spending just 10 minutes walking on your lunch break will help you feel motivated and productive for the rest of the day!

I would love to see your Autumn walk photos when you are out and about 🙂

Are you spending too much time on your phone?

My Iphone did its latest update a few weeks ago and along with it, a new Apple app called “screen time” was installed!

I was shocked to see I spent so much time on my phone! Don’t get me wrong, I am the first to admit I am totally addicted to Social Media but I didn’t quite realise how addicted!

The average person in the UK spends 24 hours a week online (mostly on their phone)! Guys, that is a WHOLE day! One whole day a week! I am sure we can be more productive than this!

In the UK the average person checks their phone every 12 minutes and 40 percent of adults check their phone within the first 5 minutes of waking up (I am guilty of this one!)

This is what happens in 1 minute on the internet

Whilst the media always reminds us how bad screen time is for children, how they are engaging less socially and how time in front of the screen has been linked to autism and ADHD, I was curious to research what kind of effect it would have on adults too!

I didn’t just want to know about phones, but I took into account other screens I use on a daily basis; I have dual computer screens at work, a widescreen plasma cinema style TV, Kindles, treadmill screens and a laptop too.

Negative effects of screens on our health

You may or may not know that many screens especially phones and LED TV’s omit blue light. This blue light can have a detrimental effect on our health because the blue light suppresses our melatonin levels. Melatonin is responsible for keeping our circadian levels in check, in short, melatonin keeps our sleep cycles regular.

If you find you are struggling to sleep, you may want to think twice before using your phone in bed!

There have also been studies to show that blue light can interfere with your sex hormones, causing breast problems in women and erectile dysfunction in men! Not only this but I see a lot of women keeping their phones down their bras and men keeping their phones in their pockets near their testicles or balancing warm laptops on their legs!The heat and radiation is another worry!

It is important to get regular eye tests if you use computers throughout the day and remember to take breaks as the screens can cause tiredness and headaches.

Screen time doesn’t just have a negative effect on your physical health but can impact your mental health too.

The more time you spend on social media, the more time you may be comparing yourself to others. This has been linked to anxiety, stress and depression!

Secondly,I am totally guilty of going out for dinner and spending more time taking photos of my food than socialising with the people in front of me!

What can we do to minimise time in front of screens

  • If you work a desk job, make sure you have regular breaks, get up and stretch your legs
  • Set limits on your phone, the screen time app actually allows you to choose how long you would like to spend online
  • If you have trouble sleeping do not use a screen two hours before bedtime
  • Make an effort when you are out with friends to have a no phone rule
  • Special glasses are available which help to block out blue light
  • https://www.cyxus.com/
  • Samsung phones have a blue light filter
  • Spend time outside in nature

I would be interested to know how long you spend online and what are your top tips to avoid spending so much time on your phone?

Chocolate Salty Balls – raw sport recipe

🦊 Chocolate Salty Balls 🙊

Blend a tin of drained chickpeas, a scoop of @rawsportofficial chocolate protein, 5g of @gochocchick cacao powder, 40g of coconut flour, 40g of nut butter, a pinch of salt and 100ml of plant milk 🙂

Mould into round balls and chill 🙂

You can get 20percent off Raw Sport protein with my code #foxy20 – link in bio or message me for details 😛

https://www.rawsport.com/?gspk=Q2hhcmxvdHRlU2ltcw==&gsxid=jdt7IBDFuJdu

5 things to pay less attention to and worry about less

🦊5 things to pay less attention to and worry less about:

1. What other people think

You will never be able to make everyone happy and people will judge you no matter what you do. The key to happiness is to care less about what other people think and choose what is right for you and the people closest to you!

2. Failing and making mistakes

Mistakes are a part of life. I never see mistakes as a failure, but rather, I see them as a great opportunity to learn from. Mistakes can show you where you do not want to be in life and can make your achievements even sweeter! Always reflect on your mistakes and this can prevent them from happening again!

3. Social media and other people

We all know that people share a highlight reel on social media. Comparison really is the thief of joy. We all have different qualities to offer the world, there is no need to be jealous of someone else. Use their achievements to motivate you. if someone else can achieve something, there is no reason why you can’t too!

4. Self doubt

I say always trust your gut instinct but do not let self doubt talk you out of following your dreams. You will always find reasons for not doing something but I bet if you flip reversed it you could find a million more reasons of why you should take a risk and go for it!

5. How long something will take

I would rather work each day towards my goal, even if it takes me another fifty years because at the end of the day, the time will always pass anyway! If you achieve all the small goals, day in day out, those days will all add up and result in you being one step closer to your ultimate goal!

Trick or Treat

Trick or Treat

Treat – The power of the Pumpkin

I am sure lots of you will be carving out pumpkins for Halloween! Please do share with me your creations, I would love to see them!

Have you ever wondered what you could do with all the orangey flesh of the pumpkin that you have left over? Carry on reading to find out my top 3 pumpkin recipes and why we should be eating them this Autumn!

Benefits of pumpkin

 Low in calories  250g of pumpkin has less than 50 calories, so great if you are on a diet
 High in Vitamin A 250g of pumpkin has 245% of your recommended daily intake of Vitamin A, this is great for your eyesight, improves your skin and boosts your immune system
 Antioxidants Pumpkins contain beta carotene, beta-cryptoxanthin and many other antioxidants which can protect your cells against free radicals and help prevent disease
 High in fibre Foods high in fibre are good for your heart health and can also help improve digestion

 

Pumpkin recipes

Pumpkins are highly versatile, because of their sweet flavour they are great in sweet recipes as well as savoury! You can even eat the seeds!

Pumpkin Soup

1. Add 1 tablespoon of coconut oil to a pan and sauté 1 onion and 2 cloves are garlic.
2. Add in 1 teaspoon of curry powder, some chilli powder and ½ a teaspoon of cumin
3. Add 1 can of coconut milk, all of your pumpkin flesh and 350ml of vegetable stock.
4. Bring to the boil and then simmer until the pumpkin is soft.
5. Blend and add salt and pepper to taste

Pumpkin brownies

http://thevegan8.com/2018/09/15/vegan-chocolate-pumpkin-cake-brownies/

Pumpkin seeds

1. In a bowl, toss your pumpkin seeds with coconut oil, hot sauce and any spices, I like to use cayenne pepper, paprika and turmeric.
2. Bake the seeds in the oven for 50 minutes at 250 degrees until they are lightly browned

 

Trick – Vegan sweets

If you need to stock up on vegan sweets for the trick or treaters, here is a reminder of accidently vegan goodies:

Starburst

Skittles

Candy kittens (some)

Millions

Love Hearts

Flying saucers

Jelly Tots

 

 

Top 5 ab exercises for a flat stomach

Top 5 ab exercises for a flat stomach

All of these can be done in the comfort of your own home, so you have no excuses!

Try a circuit of these exercises, rest for 20 seconds in between exercises and try for 3 rounds!

  • Plank
  • abs7.JPG

 

Place your forearms on the ground, hands should be shoulder width apart, with your elbows aligned under your shoulders.

Maintain a straight line from your heels through to the top of your head.

Tighten your abs and hold. Beginners try 30 seconds, intermediate 45 seconds and advanced 1 minute holds.

https://www.bodybuilding.com/exercises/plank

  • Crunch

abs9.JPG

 

Lie on your back with your knees bent and feet flat on the floor, about hip width apart.

Hold your hands by your head, elbows out to the sides and tilt your chin slightly.

Suck your abs in and bring your neck and shoulder blades off the floor, then slowly lower back down!

abs8.JPG

Beginners try 10 repetitions, intermediate 15, and advanced 20.

https://www.bodybuilding.com/exercises/crunches

  • Bird dog

abs4.JPG

 

Get on to all fours and tighten your abdominals.

Extend your left leg behind you whilst reaching your right arm in front of you, you should be looking at the floor. Hold this position for 5 seconds.

Repeat on the other side.

 

Try this 3 x on each side!

https://www.youtube.com/watch?v=wiFNA3sqjCA

  • Scissor kicks

abs3.JPG

 

Lie on your back with your arms out to your sides.

Lift both of your legs off the floor and alternate lowering each leg until it is 2-3 inches from the ground.

abs5.JPG

Beginners try 10 reps, intermediate 15 reps and advanced 20 reps.

https://www.bodybuilding.com/exercises/scissor-kick

  • Reverse crunch

abs1.JPG

 

Lie on your back and tighten your abs.

Using your abs, pull your knees into your chest, so that your lower back raises off the ground.

https://www.bodybuilding.com/exercises/reverse-crunch