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Sophie-Jane Nutrition and Personal Training

  • About Sophie-jane
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Come read about nutrition, fitness and fun! 

A healthy chicken dish!

January 21, 2016

I thought I would do a video blog for this one, as it is easy to take you through the steps ... so please see the video below! Enjoy :)

Tags Recipe, Nutrition, Health, Healthy food, Healthy dinner, Vlog
← Nutrition for runningRecuperating over Christmas →

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🐣 So excited for the Easter weekend!! It's one of my favourite weekends of the year! 🍫 The perfect time for: - spending time relaxing with family & friends - cooking up a storm in the kitchen (or outside if the weather is as predicted!) - having a detox from social media if things have been a bit full on - getting outdoors and moving (I plan on doing lots of gardening!) - you guessed it … indulging in some choccy - oh yerrrr! 🐥 Enjoy it my friends! 🍗 I plan on getting the BBQ out and making some delicious summery grub just like this - look out for it on my insta stories! 🤷🏼‍♀️ What are your plans!?
Practicing yoga can build strength, improve flexibility and calm the mind - I believe everyone can benefit from a bit of yoga in their lives and it’s something I regularly recommend to clients and friends to enhance holistic health . If you can’t get to or afford a class there are plenty of free options available on YouTube: @adrienelouise @sarahbethyoga @catmeffan are all teachers I regularly practice with and would recommend!
Quick meal idea: open wraps! . Such an easy option for a lighter meal . Today’s choice was grilled courgette, M&S falafel and salad ... and I also had some coronation coleslaw with it which was the bomb! . Also great with warm fajita chicken & veg fajita mix 😋
Thought this picture was a good representation of Monday vibes for most people 😂 . The finish line seems a bit far out of reach 😅 . BUT we’re one day closer to the weekend again 🤪🤪 . Try and reframe your thinking this week - positivity goes a long way ... try smiling and interacting with a stranger this week and see how it makes you feel! . I had a nice interaction with a man on the very busy underground tube today - granted we found a common ground by moaning about how rude people were 😆 - but having a friendly interaction was a nicer way to start the day versus being grumpy with my headphones plugged in my ears! . Try to keep your eyes and ears open to see more closely just how lucky we are to be alive 😁🥰
DO YOU FEEL GUILTY AROUND FOOD? . Many people, including me once upon a time, feel guilt when eating more “indulgent” food . Looking at food in this way means you get a lot less enjoyment out of eating and more stress from worrying . Try to reframe your mindset around food - you need to eat foods you enjoy if you want to live a happy and healthy life . Nutrition, of course, is an important element but not the only element in good health - being relaxed around food counts for a lot so don’t beat yourself up if you fancy a takeaway over a salad! I personally think food should be enjoyed - seen as pleasure as well as fuel! . I regularly have nights where I have a takeaway, processed foods or a pick & mix ... I never feel as good in myself after eating (always more lethargic!!), so I know I don’t want to do it everyday as it doesn’t make me feel like my best self, BUT doing it when I crave it means I feel relaxed and content and don’t feel I’m restricting myself ... I trust my body will tell me what will make it feel good and it tends to balance out . This is a delicious sausage roll I just had for lunch from @pullinsbakery - HIT. THE. SPOT!!! . What food do you eat to feed your soul?! No judgement here, I want to know your dirty secrets 🤣
😴 Anyone else found it difficult to get up this week? . 💤 I for one have felt the effects of the hour clock change (or maybe just coincidence 🤔) . 🛏 Struggled to get out of bed for the gym this morn so instead squeezed in a little sesh on my lunch break . ⏰ This meant a very efficient workout was needed! . 💪🏻 I chose to use moves that gave a good full body workover - working both arms and legs at the same time . 💕 Here are my favourites: 1. Dumbbell thrusters 2. Curtesy lunge + side raisers 3. Renegade row with overhead press . Hope it gives you some ideas for your at-home or gym workouts!
💫 A new week, a new month and an extra hour of lightness in the evenings . Now if that’s not motivation for a new goal I don’t know what is! . What are you going to do to make this month fabulous?! . Maybe it’s using that extra hour of light to have an evening stroll with your parnter, or maybe it’s cooking some spring recipes?! . This is a favourite salad of mine, inspired by our Italian adventures - Caprese salad. Simply tomatoes, mozerella and basil with a good drizzle of oil & seasoning 😋 great for a spring or summer side! . Tell me your goals or favourite spring recipes, I’d love to know ☺️
👣 GET NEAT 👣 . Did you know NEAT stands for Non Exercise Activity Thermogenesis 🤓? . Basically it’s the amount of energy you burn each day from movement that’s not considered structured “exercise” . Things like fidgeting, walking to the bus stop or carrying shopping bags all count towards this . It can be highly variable, but is extremely important in maintaining good health as sitting still for too long has major impacts on many health issues . Try to allow yourself time to get NEAT in - taking the stairs, walking from the station, doing to housework etc - to keep your body mobile! . Interestingly it has been found that many who do a tough workout can subconsciously reduce their levels of NEAT in the same day - so they move less. So I say it’s good to have rest days where you may move intuitively more, but not necessarily structure or planned movement . This is me walking up Crooks Peak this weekend - I don’t count this as “exercise” - this is my leisure time where I am just enjoying movement!
Sunday sausage feast!! . Not all food looks Instagram pretty (in fact this looks slightly like a murder scene!) BUT it sure tastes great so deserves air time 😆 . Sausage & mushroom baguette with cheese on for lunch - post run weekend food at its best! With the end of the baguette slathered in a thick slab of butter of course 🤪 . In such a great mood today ... it’s amazing what sunshine can do ... happy sunny Sunday everyone!
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