Weekend workouts & waterfalls in the beautiful Brecon Beacons

This week I focus on fitness once again, purely because I wanted to make the point that getting in a weekend workout does not have to mean dragging yourself out of bed to the gym before 11 o’clock in the morning. I mean, great if you can do that but who’d rather have a lie in? Me, that’s for sure.

There are so many simple easy things you can do to make your weekend workouts fun, especially if you feel cooped up in work during the week and struggle to reach your 10,000 steps per day Monday to Friday. You don’t even have to think of it as a workout, just think of it of getting outside and getting some fresh air – the great outdoors!

If you’re a runner, fab. You’re already pretty much there, just do your thing. If you’re a cycler, that’s fab too. Just pack up your car and head off somewhere stunning for a ride, why not! But if you’re a gym bunny like me these may not be the right options for you. My weekend workout of choice was a humble hike through the hills of South Wales; I can’t imagine a better one. I’m a born adventurer and (as we know from my Iceland post) a very keen geographer, so I’ll happily take any chance to go exploring in nature. There’s a long list of things to tick off my Welsh adventures bucket list but this weekend I picked waterfall hunting in the Brecon Beacons National Park – the Four Waterfalls Walk to be exact.

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Looking down the path of Four Waterfalls Walk

One of the absolute beauties of living in Cardiff is that Brecon isn’t even an hour drive away, it’s quite literally on your doorstep. It’s also the place that gets all the cute snow and ice when we don’t see it down here in the city, which makes winter walks all the more enjoyable (I especially enjoy the crunching sound of thick ice, why wouldn’t ​

​you?!). The only issue with this walk was that we found it very easy to get a little bit lost on the trail, only finding our way to 1 of 4 waterfalls before the cold and dark started setting in. However, this added to the sense of adventure and was all part of the fun if you ask me! Nothing wrong with getting lost in nature just so long as we find our way home in the end.

Crunch, crunch, slop, slop. The other thing of significance to note was that appropriate footwear was absolutely necessary. My company thought otherwise until, much to his surprise, we found ourselves on a mucky, sludgy path for which my walking boots were perfect and his trainers were not so much… Let us at this point remember the Scouts motto: Be Prepared.

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Sgwd Yr Eira looking lush

Anyway, we clambered through the mud and found the first (and in this case, only) waterfall: Sgwd Yr Eira. It was stunning as the sun shone through the trees beginning toimg_3309 set. This is also the one you can walk behind (see photo, left), reminding me of Seljandsfoss in Iceland although on a much smaller scale – still seriously cool though! The steps to and from the waterfall were a challenge in themselves, however, (I might have slipped over… but gracefully recovered injury free, of course) and this is where the real workout came in; I deliberately took long strides up in order to make it more of a challenge for my legs, even a throwing in a few squat jumps, but I’d recommend doing this without DOMS next time – did not ease my soreness! (DOMS = delayed onset muscle soreness, the pain you sometimes feel after a cracking workout) Still, a good way to get your glutes, hams and quads working away. I’d also recommend power-walking part of it if you want to feel a bit more benefit and get your heart rate up a little, or even bounding (safely) downhill every so often if you like to be a giddy little kid like me.

All in all, this 3 hour winter walk adventure racked up 14,488 steps alone – making my total for the day over 16k – and burned a whopping 825 calories, according to my Fitbit blaze. I don’t know about you but I’d class that as a great workout, whether you feel sore afterwards or not! Even better if you don’t feel it and just enjoy the ride, which is one of the best things about going walking in my opinion.

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Views from the path

As I said, there are many other Welsh adventures on my list, Pen-y-Fan currently at the top, but this was a great one to tick off and I’ll certainly be back to find the remaining 3 waterfalls. It seems silly to me not to explore all this beautiful countryside when it is right on our doorstep/such a short drive away, just get outside and go wild! If you don’t live near a National Park then there are plenty of other beautiful parks to walk around of a weekend, Roath Park and Bute Park being just two beautiful examples in Cardiff city centre. Most importantly, the weekends are about relaxing and a workout doesn’t always have to be hard work, life is about balance after all…

Diolch i chi a hwyl am nawr,

Charles xx

Kayla meet & greet and a healthy fast-food treat @ LEON

Saturday 14th January. The day I met my idol, Kayla Itsines. It was so surreal and I had no idea what to say! But luckily I made friends in the queue and we all supported each other (and calmed each others’ nerves). It was lovely to experience the BBG community that Kayla has created and to meet her in the flesh was a dream come true! Here’s my goofy happy face for us all to laugh about:

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Not only has she created this incredible community and made fitness and healthy living accessible to so many women, regardless of previous experience or lifestyle, but she’s also become a great role model for learning to love yourself, exercising because you love your body not because you hate it. 2017 is going to be the year to body confidence she says, and I surely hope so.

Anyway, enough about that. Food time!

A few simple Google searches was all I needed to come across this exciting new development residing in Birmingham’s recently refurbished New Street Station. Leon restaurants offer healthy, simple fast-food with the view to making it much easier to eat well on the high street than currently tends to be the case – ‘why can’t fast food be good for you too?’ Exactly.

IMG_0675.JPGLeon are so dedicated to being as healthy and good for you as possible that they work with resident nutritionists to ensure the menu caters for gym bunnies and couch potatoes alike, as well as for every possible allergy or dietary requirement you can think of (well, that I can think of) be it wheat free, gluten free, dairy free, vegan, vegetarian, nut allergies and even low glycemic load for diabetics. The same applies to their children’s menu where the focus is on keeping sugars, salts and saturated fats to a minimum, which I think is absolutely fantastic! Surely the best way to get into a healthy lifestyle is to start off young so it becomes natural habit? (I know, I feel sorry for my future children too).

Besides their impressive – and thus far unique, in my experience – dedication to nutritionally-balanced food that’s super good for you, it was their equally unrivalled dedication to sustainability and eco-friendliness which really drew me in. As a very keen geography graduate I’m all about sustainability where possible and so are these guys; they are founding members of the Sustainable Restaurant Association (awesome) which helps restaurants learn to source their ingredients, engage with local communities and manage their environmental impact in an environmentally and economically sustainable manner.

img_1766Turns out that restaurants account for almost half of what British people spend on food, which is a hell of a lot when you think about it! However, this means that if we take action to encourage restaurants to become more sustainable in their behaviours and practices, this will eventually permeate through the food chain and have significant positive impacts on the way food is farmed and the way we consume. Which can only be a good thing! I mean, think about it: if we spend over half of our food money on eating out, just imagine what the impact of the restaurant industry is on food production and the food chain as a whole. When you go to a restaurant you want everything on the menu to be readily available, right? All that food has to come from somewhere. Let’s not get into the whole global food crisis thing because that’s another debate for another day, but if we can make small changes in the way we shop and eat and manage our food sources then this can have a huge impact and ultimately help to secure our foodie future.

Now, obviously there’s also a big focus on recycling, water saving, waste management andimg_9123 energy efficiency but I could go on all day. Let’s get to the food itself. As per usual, my mother chose something I could happily dip into as well: the Sweet Potato and Falafel Hot
Box which also contains chickpeas, a grilled red pepper and lots of herbs and spices to form this kick-ass Middle Eastern style classic. The falafel was soft and crumbly but not too dry, the flavours were perfectly balanced and to be honest it was an absolute joy to eat.

fullsizerender-5For my brother: the Chicken Burger composed of a chargrilled butterfly chicken thigh, an assortment of fresh salad and an olive oil mayo in a sesame seed bun. He also chose the baked fries to accompany this and I can’t even describe how good these were – like nothing you’ve ever tasted before and something I’d go as far as to say you shouldn’t die without trying. Much healthier for you than normal fries due to the baking rather than frying and they’re sprinkled with a special Leon seasoning that is just a taste sensation. Every time I visit Birmingham from now on it won’t be complete without some of these fries!

Moroccan Meatballs Hot Box was my father’s wise choice, where grilled meatballs in a spiced tomato sauce met Italian brown rice, toasted seeds, fresh herbs and a lovely fresh coleslaw. Baked fries made another appearance here and much to my delight, my father & brother couldn’t manage to finish both portions… What a shame! All the more for Charles. My actual main course, however, was a perfectly spiced Sweet potato, Kale and Okra stew in a spiced peanut butter sauce – a modern twist on a West African classic that was an absolute dream in a box. A fully recyclable box, of course. I would happily eat this over and over again; even just the rice was a job very well done. This recipe actually features in their new cookbook Fast & Free which I’m now seriously tempted to buy – if so, keep an eye on the Instagram for my attempts at recreating this.

We also had a couple of smoothies to go with our meals – whilst my dad tortured me with every sip of his Camden pale ale (Dryathlon hurts when eating out, I’ve discovered, but if you’d like to donate you can do here!). The Clean Green Shake was really nice, sweeter than I anticipated but not sickly by any means. I’ll go for that next time I think! This time I had opted for the Blueberry & Elderflower Kefir smoothie which was nice and tasted very good for you, I’ve read up a little about kefir before, but I did prefer the green shake to be honest. I’m just more of a sweet person, it’s a personal thing. I did indulge in a couple of their sweet treats to take home later which were delicious – a pistachio and sweet potato Fronut and a type of healthy brownie thing. Yum.

Overall it’s a 9/10 from me, only deducting a point because I would’ve liked my table wiped down before sitting but I guess that’s fast food. There are so many things on the menu I want to try, I’m really hoping that Leon comes to Cardiff pretty soon so I can do! They’ve said their vision is to have one in every capital city so let’s keep our fingers crossed people… Definitely recommend!

Diolch i chi a hwyl am nawr,

Charles xx

Iceland Adventures

Snow! The first time some of us had seen it in years! I mean the proper, good, solid kind of snow that makes that amazing crunching sound when you walk on it.  It was awesome, I had way too much fun finding all the fresh patches that hadn’t yet been trodden – perfect for crunching. We fumbled our way into town following the tourist maps to the best of our ability and so the adventure began. (I apologise here for the length of this one, I had a whole four days to squeeze in!)

First stop, food. Obviously. It’s important to note, however, that when eating out in Iceland, shopping around for the best deal is vital unless you’re an absolute baller. In fact, finding the best deals for anything in Iceland is highly recommended because whilst it’s undoubtedly a stunning and amazing place, it’s definitely not cheap in the slightest – just accept this before you go. You will spend a lot of money. No way around it. (Especially with the currently decreasing value of the GBP…)

I’d heard from others who’ve visited Iceland before that eating out for a big lunch was cheaper than dinners if at all possible, so on this first day of finding our way around Reykjavik and getting our bearings we found a nice warming curry for late lunchscreen-shot-2017-01-10-at-20-54-00 courtesy of a cute place called Hradlestin. What really drew me in was the Thali on offer that I’ve seen tweets about from the new Chai Street in Cardiff (yet to visit but it’s on my list). It’s a type of Indian street food made from a selection of small dishes which looked absolutely delish (see opposite photo, courtesy of their Instagram).

Upon entering the restaurant, however, it turned out there was a special offer on tikka masala that day and asimg_2344 previously mentioned, tourists have to take up all the offers they get! These came with an individual rice and a couple of small naans each; mine was chickpea and the others were chicken. Personally, I very much enjoyed my curry although some of the others made the good point that there wasn’t enough veg to pad out the sauce. The way the food came in small metal pots all stacked together was cool though, overall it a good 7/10 on the food for me. Despite the inevitable expense, I also obviously couldn’t have gone on holiday and not tried the local beers… this time, the classic Icelandic Boli. As usual, absolutely no complaints from me; it was smooth, bubbly, no jazzy after-taste just proper good, honest beer – loved it!

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After a wander round the harbour and some more of the town, we then did what many tourists do as the next best way to keep things as cheap as you can: find the nearest budget supermarket and stock up on supplies. This is especially useful if you’ve lots of day trips planned like we did which involve hopping on and off buses; taking your own packed lunch and snacks can really help to keep your overall spending down by trying to only buy 1 meal of the day. Plus, it can help keep you energised for all the walking (which I loved as sad as that sounds!) and keep you awake – four hours of daylight per day in November-time really makes you sleepy when you’re not used to it we discovered! Although I’m a very keen sleeper anyway so I, of course, took full advantage of every possible napping opportunity. (Who doesn’t?! Y’know, when in Rome…)

Day 2 and it was adventure time: the Golden Circle tour.

GoPro and headstrap on, lunch supplies in our rucksacks, we were good to go. Whilst the first stop of Thingvellir National Park was some lovely scenery, the incredibly cloudy weather and low pressure that lingered during our stay unfortunately obscured what I’m sure was a lot of the natural beauty in the distance. But I did get a cheeky selfie with some Icelandic sheep (see left) so y’know, swings & roundabouts. img_9477-2

The next stop was Gullfoss Waterfall which was absolutely stunning! Even in the foggy weather. It’s glacier fed and you can see it rolling down from the outlets into a smaller waterfall which in turn feeds the larger one – it was incredible! See selfie below, I was absolutely loving life. But, let’s be honest, the big guns here were the geysers

The main attraction is Strokkur, the most regular geothermal hot spring in the world, erupting on average every 5-8mins. Everyone crowded around nervously waiting for the big event… after a while you begin to wonder if the expression ‘a watched kettle never boils’ applies here… but then POW up it goes! Outstanding natural beauty at its finest – I was in geography nerd heaven (and managed to get some good footage too! Follow this link for a cheeky slow-mo). More than this, the snow on the ground everywhere fills you with the instinctive giddy excitement that kids get on their first white Christmas – you can’t help but beam with delight and giggle with excitement that you’re in such a (naturally) magical, beautiful place.

To round off the tour we went to see some Icelandic horses which are apparently a big thing. They were very pretty to be fair but personally I was much more interested in the farm cat that was hanging around as horses really aren’t for me, but I did face my fears and stroke one or two. Anyway, it was then time for dinner again.

img_2166Barber Bistro Bar was our host tonight and had a nice, slightly more elegant feel to it (a lot more elegant that we were dressed in our walking boots and thermals!). A good menu left most of us all spoilt for choice: I went for a vegetarian club sandwich consisting of Goats cheese & caramelised onion (one of my favourite food combinations ever), a grilled pepper and salad, with a side of sweet potato fries. Despite the bread bun itself being a little too floury for my liking this meal did hit the spot, but I found myself wishing I’d gone for the teriyaki salmon my friend had which looked and apparently tasted incredible. Also around the table was Icelandic fish & chips and a chicken risotto which also received good feedback. All round a good, hearty meal, a good bottle of prosecco between us and great customer service – 8/10.

Day 3: The Blue Lagoon.

This was the day we’d been waiting for. Rest, relaxation, natural face masks – what a girls holiday is usually all about! Plus it’s the thing you always see looking amazing on Instagram… only problem was the thick fog and mist still hadn’t shifted so unfortunately our views didn’t look quite as good as this one!

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Nevertheless, the comfort of such naturally hot and healthy bathing waters was pure luxury after being wrapped in so many layers for the past few days! We also quickly realised that the blue lagoon could act as a natural floatation pool; great entertainment as we star-fished to our hearts content, feeling our troubles drift away for a moment. Bliss. The face-masks were also great fun mostly because people-watching was hilarious – some made as much of the free one as physically possible, with one lady who must’ve gone back at least 7 times, whilst some seemed to think that if they covered as much skin as possible that it would benefit them more than just applying to the face… we weren’t convinced but a glass of bubbly, some blurry photos and several hours later we were thoroughly pampered and getting peckish. But with the whole rest of the afternoon to ourselves what were we to do?

The Phallological Museum. Obviously…

In other words: it was literally a museum of penises. As huge and as hideous as you can imagine. Personally, I found it hilarious entertainment – and it wouldn’t be a true girls holiday without something rude, right? I won’t go into too much detail but here’s some photos of me having fun!

Still full from our burgers and seafood pasta prior to the phallic entertainment (which was a lovely and very filling meal by the way, no complaints) we decided to grab a few drinks at a cool-looking local whiskey bar before heading off on the half-hour walk home. Dillons had a rustic, cute and cosy feel to it, dimly lit with fairy lights draped across great wooden beams and bar that was lit up spectacularly with funky coloured back-lighting. By this point we were looking to spend a bit of money as it was nearing the end of the holiday, so I didn’t mind forking out for a couple of whiskey sours and a single on the rocks. Most of the others opted for glasses of wine, cider, or G&Ts, most of it all reasonably priced as well – by Icelandic standards!

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The bar at Dillons shining like a beacon of hope and joy

To finish we played card games and ‘Heads Up’ – which, although I know sounds wild for a group of girls in our early twenties, was and always will be a great way to spend an evening with old friends. There’s a great kind of nostalgia about playing games on holidays that will never get old.

Day 4: The Big Adventure. South Island Tour.

This was the day we got to walk behind a waterfall and see the black sand beach – we could not wait! It got off to a great start with our insanely cool tour guide Iris (who we all had a bit of a woman-crush on by the end of the day); she was just so cool and chill and told us stories of her growing up in the area with her family and how she likes to go hiking and camping with her friends around here… all we could think was “please take us with you!”. Driving through the land of Thor really brought home how incredible Icelandic scenery really is, the whole landscape is fascinating varying from great open green plains to mighty mountains and glaciers… and waterfalls.

Skogafoss and Seljandsfoss to be specific; the first of which has a very impressive 60m drop and the latter of which you can walk all the way behind, pretty awesome! Both get you slightly soaked but that’s all part of the fun! Next was Reynisfjara, the black sand beach. Watching the North Atlantic come crashing down onto the shore with such immense natural power and beauty was very humbling – but also slightly terrifying. Not just because I’m still working through my fear of deep and open water, but because the rip tides at Reynisfjara are well known for being deadly powerful and must be treated with the utmost respect. The sculpted basalt coastline was equally as awe-inspiring, featuring impressive columns similar to those seen at Fingal’s Cave in Scotland which were also great fun to jump off! Coming up next, however, was the true star of the show for me…

Solheimajokull, a sublet of Myrdalsjokull glacier. I freaking love glaciers. This stop was essentially just getting off the bus, walking up the valley and looking at/taking photos of the glacier but it’s impossible not to take another few minutes to once again stare around in awe of such insane natural beauty and phenomena. I had such envy for the lucky buggers who can afford to go hiking on this glacier, I would’ve absolutely loved to as I couldn’t when in New Zealand due to instability; but alas, that’ll have to remain an adventure for the future.

That evening our last supper was not what you’d expect, but we came across an Icelandic tapas place and couldn’t resist. SmakkBarinn was joined onto BarAnanas and just up the road from Reykjavik chips, all of which we visited and enjoyed. There were two options: 4 pots of tapas or 6 pots of tapas. Both came in individual little jam jars and all slotted into the appropriately sized board, it was super cool! (And very convenient for someone like me who isn’t really down with the whole sharing food thing). I dived in head-first and went straight for the 6 option; 4 mains and 2 desserts. I regret nothing.

My choices were along the lines of: some breaded cod goujon-type things, petite langoustines fried in a vodka batter (both very good); a mini lobster soup which wasn’t very nice, the balance of flavours had gone wrong somewhere; some deep-fried cheddar with red onion jam (amazing); and for dessert I chose a chocolate caramel pudding with coconut and blueberry ice cream with praline. The pudding had a very mousse-like texture and was nice but the ice cream was the real star of the show, smooth and creamy and the blueberry flavour was just right, not too tart. All in all everyone was very well satisfied and it was such a lovely final supper in Reykjavik; a perfect end to a brilliant holiday with my best friends!

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Yummy Icelandic tapas: our final meal

Here’s to many more! I hope this helps any of you who may have Iceland on your bucket list, I can’t recommend it enough as an amazing place to go! Plus, there’s different things to do in each season so you can kind of go whenever depending on what you’re after. Yes, it’s very expensive, but worth the experience in my opinion. Go on, treat yourself…

Diolch i chi a hwyl am nawr,

Charles xx

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Squad goals? I think so.

My two top tricks for a happy, healthy new year: salmon & squats

The festive season is over and let’s face it, we all feel a little larger than before. That’s totally okay – we’ve earned it! But if you’re looking to improve your lifestyle this year, “new year, new me” an all that jazz, or just generally kick yourself into being a bit healthier, there are my two top tips: salmon and squats.

I know this sounds simple, but that’s because it is! Bringing a little more of these two things into your life can only be a good thing; I honestly can’t imagine being without them.

Firstly, the salmon. I’m giving you my top five ways of cooking this beautiful, beautiful fish. It’s packed full of natural protein (as much as 25g per 100g fish!), is nutrient rich, and is a fantastic post-workout meal choice for these exact reasons. It’s also really good brain food due to its naturally incredible homing mechanism. So go ahead, try a few of the below:

  1. Lemon & butter – the simplest way of all to make your salmon more than just a fillet of fish – a taste sensation. This particular method keeps it full of its natural freshness and flavour:
    Simply dash over some lemon juice OR slice a half or whole lemon (depending how big a fillet/portion you’re cooking and how lemony you like it) and place in atop the salmon, season to taste with salt & pepper and place a dollop of butter on top. Done! This works best all wrapped up in a foil parcel and oven-baked for 20-25mins on ~180 degrees. You can also whack in a few herbs for extra seasoning if you like, thyme being my personal recommendation for this.
  2. Cream cheese & garlic – this is my personal favourite when I want to indulge without being too unhealthy.
    Cut a few small incisions (around 2cm long) into the salmon fillet itself and push in some crushed garlic [photo 1], then smear your favourite cream cheese on top – as much or as little as you like but enough to get an even covering [photo 2]. Sprinkle with a little salt & pepper (and lemon juice optional) and you’re done! Cook as above. 

     

  3. Soy & ginger – a great Asian-style option to go with a stir fry or just add a little heat to your meal.
    Chop some fresh ginger and grate over your salmon fillet – you can use the same method as above by pushing it into small incisions or just leave it on top, dash over some soy sauce and a tiny bit of oil (Frylight is ideal) and cook as above.
  4. Pesto crusted – the best pesto to use for this, in my humble opinion, is my own red pesto recipe you can find on this blog. However, if you’d rather buy a jar than make it the idea is still the same.
    Simply smear an even covering of pesto on top of the fillet, sprinkle with some additional season if required and cook as above.
  5. Honey-glazed with almonds – this idea I got from a really lush seafood restaurant whilst visiting friends in Boston, MA. The trick is not to overdo this one though as burnt honey just isn’t the one.
    Arrange some sliced almonds evenly on top of the fillet, then drizzle the honey gently over the top trying to get as much coverage as possible and making sure it comes out as runny as possible in order to do so. Then wrap up and bake in foil as above but be careful not to go over time, the salmon should just be flaking the the honey shouldn’t be burnt. 

And there you have it, my top five ways to cook salmon! These can all be oven-baked in foil parcels for 20-25mins on 180 degrees, or you can purchase a microwave hot pot like mine and microwave it for 2-2.5mins on high heat. This gadget is brilliant, it’s like a microwave tagine and steams things perfectly from raw in just a few minutes! Perfect for healthy work lunches!

Next, the squats. Arguably the best all-round body exercise there is, squats strengthen your lower back, legs, glutes and abs all at the same time – so there’s literally nothing not to love! They hurt, don’t get me wrong, but are so worth it and will have you toning, fat burning and boosting overall performance in next-to-no time.

Here are five simple but very effective squats to get you started, or to give you something new to try in your next workout [filming credit goes to #getabswithabs]:

  1. Bulgarian split squats – if you sometimes suffer from lower back pain these are good ones to try; it reduces the overall stress on your lower back whilst focusing all the weight and resistance directly on your quads, hams & glutes and building up your single-leg stability. It’s also great for mobility and flexibility, so what’s not to love? (The pain, obviously)
  2. Kettlebell squats – like front squats but without the awkwardness of trying to balance the bar on your shoulders. Great for mobility and building strength in your lower back, legs and hips. Squeeze your glutes on the way up to build that squat booty too! I’ve gone for the sumo stance with legs wide apart, feet pointing out, as this gives me greater range of motion (allows me to squat lower, really engaging all leg and butt muscles).
  3. Goblet squats – again, the same awesome benefits as above. Keep your core and butt tight and you’re onto a winner, but be careful not to lean too far forward and focus your stability into your heels as these should stay firmly on the floor while you’re squatting.
  4. Jumping squats – absolute killer for me! But these are great as part of a high-intensity/HIIT workout. Not only do these build strength and muscle in your legs, they also promote an anabolic environment which helps to build other muscle groups during the rest of your workout, whilst the high-intensity nature of this exercise means it’s great for fat burn! (Just what we all need after the festive season) As well as helping to prevent injury by improving your balance. Bloody brilliant, right?
  5. Back squats – these are the standard squats but are by no means easy! Be sure to keep your back straight to prevent injury and keep the focus on your legs as this can also be great cardio while your heart is racing! Especially if you’re brave enough to try pause squats… I’d get the hang of the above first. The hormones released while squatting can also increase your upper body strength if done regularly – basically, squats are great.

Special credit goes to my girl Abbie Barton #getabswithabs for help with this fitness feature (including the video), for being a great inspiration and for being my kick up the arse when I need it the most! She’s also one of the best friends down here I could’ve asked for. If you’re looking for a great PT in Cardiff ladies, I know where to find one!

That’s all for now folks; I hope these ten simple suggestions give you some food for thought and some fresh ideas to try! Salmon & squats really are health hacks to live by, in my humble opinion, I love them both and I hope you will too. Here’s to a happy, healthy new year!

Diolch i chi a hwyl am nawr,

Charles xx