Tag: fitness

Weekend workouts & waterfalls in the beautiful Brecon Beacons

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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

Sun shining through the trees
Lovely views along the path
Looking down valley of the waterfall

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

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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. 
    Push crushed garlic into incisions
    Layer evenly with cream cheese

     

  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

Office adaptations for a healthy lifestyle

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Let’s face it: in terms of keeping fit and healthy, office jobs suck.  But do not fear! It can be hard getting used to being sat down most of the day or not being as active as you once were/would like to be, but there are ways to adapt your working day and avoid those unhealthy habits.

I’ve been asked about this recently by a few close friends who are also new to the office job lifestyle, and whilst there are loads of different articles about this online, I thought I’d share with you all my own favourite top tips to keep your work life healthy:

  1. Make sure you move every hour

It may sound easy, but when you’ve got your head down and you’re in the zone you may not always realise how long you’ve actually been sat down.  Whether you set an alarm on your phone, have a Fitbit or smart watch to remind you like I do (see below, it’s cool), or just keep an eye on the clock, you should try your best to get up and walk around every hour to keep yourself from seizing up and to keep the blood properly flowing.  Even just getting up to go to the loo can be enough; a little lap round the office floor or up and down the stairs if you’re feeling more adventurous (and don’t mind looking a bit silly just wandering around for the sake of it).

There’s actually been research to show that your butt muscles can suffer from sitting down too long!  Which if you’ve worked hard to keep it peachy is the last thing you want! (See my favourite gal Kayla’s blog post for more)

My Fitbit hourly reminder
When you hit your hourly step goal!

 

  1. Try adding more steps into your regular journeys

Things you get up regularly for like going to the toilet or making a fresh of cup of tea can still be a part of keeping active if you tweak them a little by adding a few more steps to get there.  For example: going to the toilet on a different floor rather than the one that’s closest to you.  This is such a small, simple change that can make a big difference overall, especially if it involves an extra flight of stairs!

  1. Stock your desk with healthy snacks

Or even better, keep them in the fridge so you have to get up to go and get them!  It’s too easy to sit and snack at your desk, especially when someone brings in that freshly baked cake; but I urge you to resist the temptation as much as possible and keep healthy, filling snacks at the ready for when hunger pangs strike.

Again, there are loads of articles about this online, but my favourites are:

  • chopped veg such as carrot or cucumber sticks, with a hummus or light cream cheese dip if you don’t fancy them on their own
  • tuna mayo and Ryvita (my favourite is the oat & pumpkin seed) – the tuna is a great source of protein and the Ryvita contains lots of healthy fibre, so this snack will keep you fuller for longer and is really good for you!
  • dried fruit & nuts – both are really good for you in moderation and will keep you better satisfied than a cheeky chocolate bar or a slice of cake.  My favourite to have in my desk drawers are the packets of baked fruit from Urban Fruit (but it’s far too hard not to eat the whole packet in one).
  1. Eat lunch away from your desk

Although not always possible if you’ve got a tight deadline looming, this one is so important.  Not just for your physical health but also for your mental health & wellbeing.  It’s highly recommended that you keep work and rest in separate spaces in order to keep your mind healthy and allow you to relax as much as possible in your rest space without any stressful associations.

This is especially poignant when you’re a student or you often work from home; you should make sure to keep your work outside of your bedroom where possible as this can impact your quality of sleep and have knock-on effects on everything else.  Eating lunch away from your desk at work means that you maximise your breaks by giving your mind a rest too, coming back with greater focus once fed with fresh fuel.

  1. Go for a walk outside when possible

Even if it’s just a lap around the building or a walk up and down the estate this can really help with keeping you fit and active in an otherwise quite sedentary role, as well as bringing up your daily step count if you track it using a Fitbit or smart watch.  This also relates to the previous, giving your mind a much needed break away and breath of fresh air.

  1. Prepare your packed lunches and snacks

Meal prep is kind of a big deal these days but it really is so important in helping you stay strong and fight the temptations to veer off-plan.  Preparing your lunches and snacks beforehand rather than buying something from the office canteen or the bakery down the road allows you to make sure you’re giving your body the best fuel possible and keep your lunchbox full of nutritious goodness, as well as actually saving you money and food waste in the long run.  Win-win!

There are loads of things you can do to spice up your daily routine; the above are just my essentials for keeping myself sane and not stir-crazy!  Obviously it’s still best to keep up the gym as much as you can, there are even workouts you can do at your desk! (Just search #officeworkout on Instagram)  But these few simple steps can keep you feeling fit and healthy even when you spend most of your day sat down, especially if you’re struggling for a little extra motivation.

You can find plenty more advice online – my go-to for fitness tips and tricks is my favourite Queen Kayla – but it’s true when they say life is what you make of it!  So get up off that butt and go for a little walk, bet you’ll feel ten times better!

Diolch i chi a hwyl am nawr,

Charles xx

Charlie’s Chunky Red Pesto

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Pesto is such a simple, understated but amazing addition to a meal, in my opinion.  Originating from Ligura, Italy, it became a culinary staple in the 1800s with each family tending to have their own variation; hence there are now so many different recipes around today.

I started making it myself from scratch during my final year of university, when one day I fancied trying something new in the kitchen, looked at the label of a pesto jar and thought “bet I could make this better and healthier myself…”

My recipe uses mostly cashew nuts rather than the traditional pine nuts because I’ve found it gives a smoother texture and fuller flavour.  I also often like to add in extra flavours such as oven-roasted peppers or caramelised red onion, the latter of which gives it a much sweeter flavour and goes well simply on its own with pasta and a bit of feta.

Anyway, here’s my recipe for homemade red pesto for you to try at home:

Ingredients:

1 jar of sundried tomatoes ~ 285g
30g basil
lemon juice
salt + pepper
2 ½ tsp tomato purée
2-3 cloves of garlic (to taste)
80g cashew nuts
30g pine nuts
55g parmesan
olive oil

Method:

I recommend using a food processor for this recipe, but if you don’t have one it can also be done in a large mixing bowl with a hand blender (it’s just a bit messier!):

  • Put the nuts into your food processor/chopper and whizz until finely chopped
    • Alternatively, you could crush them in a pestle & mortar or whack in a bag with a rolling pin biscuit style.
  • Add the sundried tomatoes and a glug of oil and mix until chopped into small chunks.
  • Add the garlic (crushed/finely chopped), parmesan, salt + pepper to taste and a few sprinkles of lemon juice. Then mix up again until combined.
  • Then tear up the basil roughly and throw into the mix, include the stalks where possible as these contain loads of flavour! Whizz it up once more, adding more oil if needed to bind it all together and create a smoother consistency.
  • Take a small spoonful and review your flavour balances, adding more seasoning (or parmesan/lemon juice/garlic) if needed to suit your own taste.

Once you’re happy with it, transfer to a glass jar or tupperware with airtight locking and enjoy!

Please note: it won’t be as smooth as the stuff you buy in jars, chunky and funky is this pesto’s style.  It will last a week or so in the fridge in an airtight container or it can be frozen on the day and saved for later.

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I personally love this recipe because it’s so versatile and so simple!  Traditionally it’s perfect with pasta, especially with stuffed tortellini, but you can also try it layered on-top of salmon and baked in foil, or as a really tasty pizza base and layer it up with veg and cheese.  Whatever you’re into, there are plenty of ways to bring this into your favourite dishes – get creative!

Here’s my go-to: pesto with wholewheat pasta, prawns and salmon (I bake the salmon in foil in the oven then flake into the pasta and mix altogether at the end).

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I hope you enjoy; let me know what you come up with if you give it a go!

Diolch i chi a hwyl am nawr,

Charles xx

Protein banana-oat muffins

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I don’t know about you, but I tend to get a bit bored with the same flavour protein powder after a while and whilst I love all this ‘clean eating’ business, I still struggle to resist sweet treats like cakes when temptation strikes!  So I decided to try my hand at putting my protein into baking to mix things up a bit.  There are loads of different whey protein recipes online to choose from but after reading a few I decided to do my own version and kinda make it up as I went along… turned out pretty well!  So here goes: my protein banana oat muffins recipe – hope you enjoy!

Ingredients:

2 bananas (the riper the better)file_000-11
4 tbsp Greek yoghurt
~180g egg whites (~4 eggs)
2 scoops protein powder (mine is My Protein’s chocolate brownie flavour)
~60g sugar substitute (I used honey, but you can use coconut sugar/alternative)
1 tsp baking powder
1 tsp bicarb of soda
~180g oats
~20g chia seeds (optional)
3 scoops/~150g wholemeal self-raising flour

Method:

  • Put the oven on at 180ºC and spray Fry light once or twice into each muffin hole of your muffin tray, at a distance so as to cover the whole area and avoid sticking – in my opinion, this is much easier than using cupcake cases but just a personal preference
  • Chop/break up the bananas into chunks, then mash in a bowl with a fork until smooth
  • Pour the flour, protein powder, oats, sugar substitute, baking powder and bicarb of soda into a large mixing bowl, mix together and form a well in the middle
  • Add the banana, egg whites and Greek yoghurt into the well and mix until combined (this can be a bit of a workout in itself…)
  • Scoop the mixture into the muffin holes, they will be quite full but enough for 12 large muffins or 16 or so smaller ones
  • Bake at 180ºC for 17-20 mins, then cool for 5 mins in the tray and transfer to a cooling rack

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And that’s that folks!  Hopefully your muffins should come out looking like mine did as pictured above and smelling wonderful.  Plus, they’ll last a good few days in air-tight tupperware/the fridge so you can spread them out over the week rather than pig out all at once (which, with protein, I wouldn’t recommend).  These really are perfect as a quick breakfast on the go, post-workout snack, or coupled with ice cream or natural yoghurt as a fitness-friendly dessert!  ‘Let them eat cake’, as they say.

Diolch i chi a hwyl am nawr,

Charles xx