Posts Tagged: gym

11 July
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Celebrating Christmas in July!

What a lovely little week I’ve had. Best part being a trip to London with my gorgeous Mum – Janet. I’d been asked to film a Christmas episode (yes you heard that right) of Gino and Mel. One of my favourite shows! I love Gino, I love Mel and I Love cooking – so this show was a no brainier!

Gino and Mum

Gino and Mum

I was interested to see what Italian chef (= obsessed with bread and pasta) Gino would come up with for me as I’m wheat intolerant. Let me tell you – he pulled it out of the bag and then some!

Wow! The recipes were absolutely stunning! And very Paleo! I’ll tweet and let you know when my episode is on so you can try these recipes. Now my little mum LOVES Gino! Most ladies do right?

Gino and Mel

Gino and Mel

What’s not to love? Lovely guy, Italian accent and he does amazing things with naughty carbs? So taking my mum was also a no brainer! We enjoyed a lovely afternoon tea at the Corinthia Hotel the night before and had some real girly time – which was so precious.

Time with my family always is. I’m big on family – and I’ve been blessed with the best!

The next morning we were picked up and taken to the studios, Janet was like a small child at Christmas!

We were strangely gifted with mince pies and a Christmas cake – that was enough for my mum to sing ITV’s praises all the way home!

Then her moment arrived! I arrived on set and chatted with Gino and Mel while mum sat anxiously in the audience. First thing Gino asked me “Where is your mother?” I pointed her out and he skipped over and planted those lovely dual European kisses on her cheeks.

She might not wash them again …and I feel I have secured my place as ‘Favourite Daughter 2014′.

Just call me Daughter of the Year!

Just call me Daughter of the Year!

The show was such great fun, we laughed throughout and Both Gino and Mel were super lovely. So keep your eyes peeled for that one guys!

After my holiday I’ve been trying to Alkalize my body as much as possible with lots of greens drinks and green soups.

I’ve come up with an uber quick soup for you guys, That helps to alkalize, detox and cleanse whilst tasting pretty damn good too!!

Auntie Cath’s ‘Cram-a-Green Soup’

Ingredients:

2 Large leeks, finely chopped
1 White onion, finely chopped
3 Celery sticks
3 Garlic cloves finely chopped
2 Cups of Broccoli
3 Cups of Kale (approx half a bag)
3 Cups of spinach (one bag)
2 Courgettes roughly chopped
1 Aubergine, thinly sliced
1 small tsp Himalayan Pink Salt
1 tsp of grass fed organic butter
1 veg stock cube (organic)
2 Pints of hot water

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Lightly fry the leeks, celery, onion and Garlic in the butter until golden brown, meanwhile roast the courgette and aubergine in the oven for approx 25 mins until cooked. Add the broccoli and Kale to the onions, celery and leeks and sauté for 5-8 mins stirring often.

Add the stock cube to the hot water and stir until dissolved. Pour onto the sautéed veg and allow to simmer on a low light.

Add the roasted courgette and aubergine and finally the spinach. Bring to the boil then blend the whole mixture either with a food processor or a hand held food blender until smooth. Add salt and pepper to taste, enjoy! Boom- Easy!

All about posture

All about posture

One of the things they instilled in us at drama school is posture. When I’m tired I become quite round shouldered and slumped – one of the exercises I do with Paul to combat this as well as targeting several muscle groups is the ‘Seated Row’.

The seated row is a great exercise for not only targeting your upper back muscles, biceps and forearms strength, it’s great for activating all the muscles that indeed – help hold a great posture and stop you slouching.
So if your shoulders roll forward making you look like you slouch, try this to correct a bad posture.

Drive your elbows as far back as you can without cocking the wrists, keeping the chest held high and be conscious of trying to pull your shoulder blades together.

Good posture also make you look slimmer (gives you Perkier breasts to ladies!).

Chow For Now Heath bunnies,
Stay happy and dream big!
Auntie Cath xxx

12 June
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Cracking footie seats and luxury treats with the other half

Knowing that the next two months are completely back to back I have played hard, trained hard and rested hard this past week! Starting with Helmsley :-) my little haven of calm, ’twas a pleasure to visit again.

A little treat

A little treat

I love Helmsley because it seems to be stuck in time zone. A rural time of community spirit and simple outdoor pleasures. A small village filled with antique shops and beautiful local produce. Him indoors treated us to the Feversham Arms- a firm favourite of mine, a little haven of relaxation and luxury.

Gorgeous facilities and outstanding service. Now – I’m a big fan of my food, and this place bowls me over every time. So much of it organic and locally sourced, the chef here really knows his stuff, and we utterly filled our boots!

All this pleasure was then balanced out nicely with a whole lot of pain with a killer gym session from the legend that is Nick Mitchell. I’m a big fan of UP Fitness and train there whenever I’m in London, so to get a session in with the big man himself is pretty awesome.

Nick and I

Nick and I

When Nick told me we were doing a ‘Leg Session’ I became fully aware that walking afterwards would be a massive challenge. There’s nothing Nick doesn’t know about fitness and nutrition – hence his status in the fitness industry. Most PTs, certainly here in the UK – are aspiring to be at Nick’s level. Sadly very few are.

Which is why it’s SO important to check what qualifications your trainer has. Our session was tough and included Laying Leg Curls w/toes pointed, Incline Hyperextensions, Laying Leg Curl w/toes up at shins, Front Squats, Back Squats, drop sets and just when we thought we were about to die he made us do Wingate intervals on an erg bike. What a nice guy!

UP is tough stuff

UP is tough stuff

 

We were training at the same time as the Team UP group training session – that looked like awesome too a very accessible and economical way to get Personal Training at UP Fitness.

Also this week I filmed an episode of new series Celebrity Squares, I’m sure you all remember the old show?! Well its back! The format is the same, with some awesome celeb guests, and the lovely Warwick Davis hosting, so that was pretty cool. It’ll hit your screens in a few weeks’ time – there’s plenty of giggles, I’ll promise you that much!

Celebrity Squares

Celebrity Squares

Whilst I was making a fool of meself on Celeb Squares my wonderful friends Rebecca and Antony were getting married in a dream wedding ceremony in Barbados! So massive congrats to them – wish I was there!

Friends tied the knot in Barbados

Friends tied the knot in Barbados

Who watched Soccer Aid?? How good was Olly Murs?! James McAvoy pulled it out of the bag too. We were lucky enough to have cracking seats for this fantastic match and loved every second. Not to mention the fact it raised 4.2 MILLION!!! Well done Rest of World Team! I’ve definitely got the football bug after last week’s 5-a-side revelation!

We had cracking Soccer Aid seats

We had cracking Soccer Aid seats

With only a few days to go until my Great Swim in Lake Windermere, I think I’d better rest up mind! Thank you for all your support after my appearance on Good Morning Britain this week, there is still time to sponsor (in aid of Manchester Children’s Hospital) :http://uk.virginmoneygiving.com/CathTyldesley

Good Morning Britain

Good Morning Britain

I have a gorgeous recipe for you this week to help improve and protect your skin in the sun! From my uber brainy pal @dale_pinnock – medicinal chef. I’ve been taking it to work with me this week and it’s lush!! Enjoy!

Proper Pepper Soup

This soup is gorgeous and nutrient-rich. Serve with a nice lump of fresh wholemeal bread, and get transported to heaven!

1 red onion, coarsely chopped
2 cloves of garlic, finely chopped
3 red peppers, coarsely chopped
1 large sweet potato, diced
Vegetable Stock

Sauté the onion and garlic along with a pinch of salt in a little olive oil, until the onion has softened.
Add the red peppers and sweet potato to the pan with the onion and garlic.
Add enough vegetable stock to cover all the ingredients, and simmer until the potatoes have softened.
At this point, use a hand blender, or add to a food processor, and blend into a smooth soup.

See you next week!

See you next week!

Benefits
Red Peppers
Red peppers are bursting with a whole range of powerful compounds. The chemicals responsible for the deep vivid red colour are compounds called flavonoids, which have a very powerful antioxidant property. All varieties of pepper contain a large amount of a compound called beta carotene, which is also a colour pigment, ranging from yellow to deep orange.

Beta carotene is the plant source of vitamin A. Beta carotene is also a fat-soluble antioxidant. This means that it will be most active within fatty tissues, especially the fatty areas of subcutaneous tissue of the skin. This will help to protect the skin from free radical damage, and can help to maintain elasticity and plumpness.

Helpful Hint: When buying red peppers, buy the darkest coloured ones that you can find. The darker they are, the higher the concentration of the antioxidant flavonoids.

That’s me for another week my little Health Bunnies!

Stay Happy, Stay Healthy and
Dream Big!!

Love Auntie Cath
Xx

15 May
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Ovaries, Omega 3 and Boob Lifts!

As always it has been a busy week! It kicked off with a very wet visit to Ipswich, which was quite apt really, as I was there to talk about ‘The Great East Swim’! I met some truly inspirational people whilst there, people of all ages and abilities gearing up to take part in the swim.

Everyone had their own reasons, their own story and their own goals. Hearing what some of the competitors had to say was inspiring, heart-warming and sometimes tear jerking.

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It gave me a real sense of ‘we’re all in this together’. I’m really looking forward to my first swim now (I’m still secretly terrified of the open water mind), nonetheless, I think it’ll be pretty special to swim alongside such inspirational people.

Great Swim

Great Swim


At the weekend I met up with my old school friends. There’s a small group of us, that would you believe have been friends since we were four years old!! Through play school, primary school, high school, college and university, we’ve remained close friends. How they’ve put up with me this long is a complete mystery!

It’s a big time in our lives at the moment as the first of our little clan is about to become a mummy! My good friend Katie is due on the 19th July, so we gathered round and threw her a fabulous baby shower.

Kate has decided to keep the sex of her baby a surprise (which is driving me nuts! I’d SO have to find out!!). It’s Katie that has inspired this week’s blog. Watching the little girl I went to nursery with bloom into a beautiful yummy mummy is so wonderful and lovely to see, however I’m sure many of you mums out there will agree, it’s not all smooth driving through pregnancy.

I’m yet to experience the ‘joys’ myself but as Katie fills me in on the glories of morning sickness, weird cravings, back ache, acid reflux and raging hormones, I begin to wonder if a goldfish might be a better option for myself!

Look after your ovaries

Look after your ovaries

I’ll be chatting a bit more about exercise during pregnancy over the next few weeks – what’s helpful and what’s not, what’s safe and what’s just plain stupid. As more of my friends prepare to start families I contacted medicinal chef @Dale_pinniock to talk all things ovaries and Omega 3 (he must dread my phone calls these days)!

“It’s a real no brainer that if you are planning to get pregnant and when you are pregnant, you need to be in as good a nutritional shape as possible. But, there are certainly a few key nutrients that are vital, one of which never gets discussed.

Ok, so we have all probably by now heard about the importance of folic acid before and during pregnancy, but how often have you heard people talking about DHA? Exactly! Well, DHA is an omega 3 fatty acid that is absolutely vital for child development.

It is a structural nutrient, meaning that it is a building block for the structure of a body tissue. In this case, it is the brain and nervous system. The brain and nervous system are composed mainly of a special type of fat.

My pregnant friend

My pregnant friend

This fat is vital and allows the whole nervous system to work. We need to take in a constant supply of key fatty acids to build and maintain this, and their intake at key life stages can affect things as important as learning and cognition, plus mood and behaviour.

It is of FUNDAMENTAL importance that if you are even thinking about becoming pregnant, you start getting in more of omega 3 fatty acids, with particular focus on DHA straight away, as it is vital pre, during, and post pregnancy (when breast feeding).

You know me, I’m all about food first, but this is one area where supplementation is a necessity I’d say. Look for the highest level omega 3 you can find and start straight away. Also, oily fish is going to become your friend here. Salmon, mackerel, herrings are all very rich sources, so find ways to get them in to your diet. – Dale Pinnock

Paul boys has been teaching boob lifts and chest presses

@Paul_Boys (my trainer) is back from his holiday in NYC…the trip hasn’t mellowed him at all – he’s still really mean! He’s like the Simon Cowell of the gym! He’s been kicking my asciender BIG time this week ahead of the Soap Awards, one of my favourite upper body exercises is the ‘Chest Press’ – or the ‘Boob Lifter’ as I call it! Give it a go guys, Paul explains the perky-pros below :-)

The Chest Press- aka bingo wing buster and boob lifter…
This is just one variation, there are many. Lie flat on the bench, with feet placed flat and firm to the ground, a little arch in the back is fine as long as shoulders and between the shoulders blades are firmly fixed against the bench.

From the position of arms extended out in front of you, bend your arms down into flexion at the elbows allowing the elbows to drop down under control of 2-3 seconds down past approx 90 degrees, then reverse the motion fully extending the arms for 1 second. Then repeat for 12-15 reps 2-5 sets with the weight to work within the rep range. Weight and set range should match gym experience at resistance training.

 

Paul boys has been teaching boob lifts and chest presses

In other news I’ve been busy in the kitchen again! Loving your tweet pictures by the way guys, quite a few of you seemed to enjoy ‘Auntie Cath’s Paleo Fish Cakes’. Soooo this week I made…

‘Turkey got Squashed’ 

Butternut Squash, halved and cleaned out
1lb of lean minced turkey
1 red pepper chopped
8 Cherry tomatoes
1 fresh chilli
2 Garlic cloves
1 red onion finely chopped
2 tbsp of Organic coconut oil
Fresh basil chopped
Fresh oregano chopped

Cut the squash in half and clean out the seeds. Rub the coconut oil all over the squash and bake for 30 mins on 200. While the squash is baking, lightly fry the turkey and remaining ingredients until golden brown. Divide into the squash segments and bake for another 20-30 mins until cooked. Serve with fresh spinach salad and balsamic vinegar.

Until next week campers! Stay happy. Stay healthy. Dream BIG!
Love
Auntie Cath x

10 April
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‘My food intolerance test and how to lunge correctly’

This week I went to one of my favourite stores Win Naturally in the Trafford Centre. The concept of the store comes from the passion and intellect of Julie Neville, the shops ethos being of course – health, fitness and well-being. Offering a broad range of supplements, health foods, services and advice. I decided to undergo the food intolerance test, with their Nutritionist Wendy Griffin. I was diagnosed 8 years ago as wheat intolerant – that still stands, if I eat wheat nowadays I look around 7 months pregnant within the hour! Then, last year I was diagnosed as lactose intolerant.

 

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Cutting out dairy has made a massive difference to my digestive health. I now use Lactose products (http://www.lactofree.co.uk/) or Almond milk, the difference has been considerable so I thought I’d see what else may flag up. The test checks 46 popular food types, and sure as eggs are eggs turns out I’m intolerant to…well…eggs! Which makes a lot of sense as I do still suffer from some discomfort and bloating… funnily enough – I eat a LOT of eggs! Also flagged up on the test was of course wheat, but surprisingly cashew nuts and Brazil nuts! Gutted! I eat loads of them too, which is why its probably not a bad idea that I cut them out for a while. I’ll be able to reintroduce them into my diet in a few months but I’m going to see how I fare without my beloved eggs!

 

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In other news my good friend, the legend that is Mr Nick Mitchell, opens his Marbella gym! If you’re into health and fitness then you’ll know who Nick Mitchell is! For those of you that don’t – check him out! His no nonsense approach to training and nutrition is spot on and so refreshing to some of the rubbish and uneducated guesses we are bombarded with on the television: http://nickmitchellblog.com/ @Heynickmitchell .

Having been lucky enough to train at Nick’s Mayfair gym (http://upfitness.co.uk/) with Nick and some of his other trainers, I’m excited to see what Marbella brings and I’ll be heading over there soon to give you guys a glimpse. Apparently its pretty awesome! Check it out on twitter guys – if you’re lucky enough to get a session with Nick or one of the other UP trainers – I promise you, its an amazing experience ( you’ll need that Bullet Proof Coffee though!) @UPMarbella.

 

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Speaking of training – if I don’t have time to get to the gym, a great exercise that can be performed easily at home is the ‘Walking Lunge’. This can be performed with or without weights/kettle bells. I lunge up and down my hallway with 12kg in each hand x20, then x10 with my hands behind my head, engaging my core. I repeat 5 times.

Below @Paul_Boys explains how to perform the lunges correctly:

The walking lunge is performed by alternating strides forward holding your head and shoulders high, back vertical as can be. As you plant your foot ensuring full foot contact on the ground with the leading foot, try and aim for your leading thigh to become parallel to the ground, the trailing foot will pivot on the toes, then power through the stride stand tall and bring the leading leg trough to stride out in front and repeat the motion. Please note that it is ok for the knee to go beyond the toes of the lead foot as long as it is pain free and you have the range of movement to do so. Lunge away guys- you’ll be hitting the quads, hamstrings and glutes!

cath-904
Now, whenever the lovely Dale Pinnock (http://dalepinnock.com/) and I have a catch up, we always seem to end up talking about one of our favourite subjects…Omega 3 (we’re SO Rock ‘n’ Roll). Omega 3 is one supplement that I will not do without! I get plenty of Omega 3 in my diet from fish, oils and nuts, but I still take extra supplements of this wonderful stuff! Dale and I will be appearing at Olympia on Sunday (http://www.olympia.co.uk/whatson/all-events) , we’ll be cooking together and discussing ways of getting more Omega 3 into your diet, but here’s what Dale had to say:

“If I was to say to people make 2 changes to their diet, one would be reduce refined carbs as per the Paleo diet and the second is to up your omega 3 fatty acids. These vital fats found in goods like oily fish, grass fed meat, walnuts and flax seeds have profound health benefits.

Firstly, omega 3 provides your body with the building blocks to make its own in built anti-inflammatory compounds. This helps manage issues like joint problems and skin conditions like acne and eczema.

Omega 3 is also incredibly important. Firstly because its anti-inflammatory effect offers long term protection against blood vessel damage. Then it also helps raise HDL (good) cholesterol, and also reduce excess blood clotting.

Finally omega 3 is vital for the health of the brain and nervous system. The Food and Behaviour research
department of Oxford university champion omega 3 for improving mood, and enhancing memory”

Dale Pinnock BSc (hons), PgCert

That’s much better than me just saying – its really good for you right? He’s so scientifical! I use a lot of Dales recipes and I did promise you lot last week, that I’d give you a little treat for Easter… so here it is! Its, SO easy! Its rich, its chocolatey, its moreish…and guess what? It GOOD for you! Give it a whizz guys!

Dale’s Avocado and Chocolate Mousse
• 2 very ripe avocados
• Finely grated zest and juice of 1 large orange
• 1 tablespoon honey
• 3 tablespoons high-quality cocoa or raw cacao powder (available in many health food shops)
Method:
1. Halve the avocados, discarding the stones. Scoop out the flesh with a spoon and put it in a food processor.
2. Add the remaining ingredients and process to make a thick, rich, mousse-like dessert.
3. Add extra cocoa powder or honey to make it sweeter or more chocolatey.
4. Serve in a cocktail glass or ramekin.

This week I’m LOVING the Sarah Chapman Skinesis Overnight Facial. I use this gorgeous potent oil whenever my skin is a little stressed or I have a photoshoot coming up. It does what it says on the box! (Which is a rarity these days!) Packed with essential oils and nutrients for the skin. Its a luxury product at a fair price, I’ve been using it for three years and have seen quite a difference, it certainly gives the skin a glow. Right! That’s me over and out for another week! Got lots to share next week so stay tuned!
Dream Big
Auntie Cath xx

03 April
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Deadlifting and my love for garlic!

Well its been another busy week on those cobbles. The British Soap Awards are fast approaching so be sure to vote all things Coronation Street Guys! It only takes a few minutes to vote and we really are so very grateful for your support http://www.britishsoapawards.tv/

One has been busy as ever at the gym too. On screen and off screen! Only difference is Eva spends her time in the steam room sipping a latte… and I get my backside kicked lifting heavy weights! I treated myself to a new ‘Jim Bag’ this week… Yep, you heard me right… a ‘Jim Bag’, these fab bags, are great for the gym and us lot at Corrie love them. You can get yours here: http://www.jimbag.co.uk/

 

Corrie cast!

Corrie cast!

So, one of my staple exercises is a ‘Deadlift’. We’ve all heard of ‘Deadlifting’ right? But are you actually performing this exercise correctly? If you are – then its probably all round, the best exercise you can do!

Deadlift is a very technical move so it’s best to have a spotter. Feet are placed about shoulder width apart, when you lift the bar ensure your back is in neutral position and engage your core, arms locked, head is held up, then drive through the mid to heel of your foot driving your chest up high. Do not rock your hips forward like you see lots of people do, just stand tall. The bar shouldn’t deviate from a straight line and not have to be held out away from the body to avoid clashing with the knees. Lower the bar slowly and safely, if you maintain keeping eye contact in the mirror with yourself then that should keep your back straight and ensure safe lifting. If your grip isn’t very strong, try alternating grips, one being over hand and the other under hand. Then switch grips each set. This improves your grip on the bar. The dead lift is one of the greatest exercises for burning body fat and achieving a great hormonal response from your workout. Everyone should be dead lifting. Arguably the most beneficial exercise there is!

 

cath-tyldesley-gymNow, were constantly bombarded by how ‘bad’ salt for us right? Well here’s a salt everyone should include in their diet! A few months back @paul_boys introduced me to Himalayan Pink Salt. I can’t believe I had’t heard of it sooner! Start using it in your cooking guys, as opposed to regular salt, the benefits are fantastic and it tastes pretty good too! Here’s just some of the pro’s!

◾Create an electrolyte balance
◾Increases hydration
◾Regulate water content both inside and outside of cells
◾Balance pH (alkaline/acidity) and help to reduce acid reflux
◾Prevent muscle cramping
◾Aid in proper metabolism functioning
◾Strengthen bones
◾Lower blood pressure
◾Help the intestines absorb nutrients
◾Prevent goiters
◾Improve circulation
◾Dissolve and eliminate sediment to remove toxins

Apparently it even supports libido, reduce the signs of ageing (whooop!), and detoxifies the body from heavy metals (I buy it in bulk and bathe in it too, I’m hoping its a bit like that magic, anti-ageing stuff in Death Becomes Her!)
Now, I’m ALWAYS rushing around. So its really important that I keep my energy levels up and my metabolism happy by eating every 4 hours. Snack wise my moto is ‘Fail to prepare, prepare to fail!’ So I always have a good mix of protein and veg to hand! KarmaBites Uk do some gorgeous organic dehydrated healthy snacks! Dehydrated food is great and often more nutritious than cooked food in fact ‘raw food’ ( food that isn’t cooked above 40 degrees) is proving increasingly popular… So if you fancy trying some tasty raw bites then tweet twitter.com/KarmaBitesuk. I love their All Hail The Kale whilst their Nutty Moments are delicious cracker style bites jam packed with blended walnuts, flax seeds, tomatoes and onion, perfect to snack on whilst you’re on the go!

My Jim Bag

My Jim Bag

This week my Glamour Guru, Armand Beasley (@armandbeasley), has been loving the Dr Alkaitis skin range. An organic ‘living food’ for the skin which is entirely made up of edible ingredients! Their motto is: if you can’t eat then you shouldn’t have it on your skin! Armand is going to pop down to the Natural Product and Organic show at Olympia on the 13th April so I’m sure he will have some more pearls of wisdom for us when he sees what new innovations and goodies they have there! My good pal @dale_pinnock ( http://dalepinnock.com/) and I will also be at Olympia, cooking up a storm with some of Dale’s fabulous recipes. So be sure to come say hello to us if you’re attending!

One of my favourite Paleo recipes are my very own Lamb Burgers, They’re quick and easy to make, and taste delicious! Here’s the recipe, this makes around 4-6 burgers. Tweet me and let me know how you get on guys!

Organic Lamb mince

One red onion

One egg

Fresh, chopped coriander

8-10 chopped, pitied olives (optional)

One cup of goats cheese cubes or feta cheese)

2 Garlic cloves, finely chopped

Salt and pepper to taste (Himalayan pink salt if possible!)

8 Portobello large cup mushrooms (to be used instead of burger bap)

Mix all the ingredients together and shape into burgers, Grill for 10-12 mis, turning inbetween, until cooked through. Lightly grill mushrooms at the same time for around 5-6 mins. Place burger on top of mushroom, add another mushroom cup on top. Serve with salad – bellissimo!

I’ll be giving you some fab summer salad recipes over the next few weeks too, you lucky lot!

Now, just before I go, you’ll start to notice over the next few weeks that one of my favourite ingredients is GARLIC.

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I pretty much put it in everything. There is a reason for this! Aside from the fact that Ryan Thomas probably hates our on-screen kissing scenes, Garlic is so wonderfully good for you! I’m sure most of you already know this, but are you aware of just how powerful this humble, smelly little bulb is? I remember as a child, hating the stuff, my mum used to make us take garlic capsules that would repeat on us all day (cheers Janet). Mum always used to tell us it would keep the bugs away – she’s right… and then some! Garlic is a natural antibiotic, it has anti fungal and antiviral properties. It promotes the ability of white blood cells to fight viral and bacterial infections AND cancer. It also has blood thinning properties and helps protect against cardiovascular problems such as heart attacks and angina. I’m not finished yet! Garlic reduces cholesterol, lowers the risk of most types of cancer, increases insulin release and regulates blood sugar levels in diabetics, reduces the formation of fat cells AND its a natural aphrodisiac! Winners all round eh!? Get scoffing that garlic guys!

Much Love, Dream Big

Auntie Cath

20 March
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Getting Sport Relief-ready with Mud Chambers and ‘Bullet Proof Coffee’

Sooooo! Here we go guys! My first blog – Eeek! Over the next few weeks I’ll be looking into all things health, fitness, nutrition and well-being! I consider myself to be on an educational journey, like many of you out there. I love the idea of sharing my discoveries and passions here with you on my blog. I hope you enjoy it!

One of my latest discoveries is ‘Bullet Proof Coffee’…it seems I’m quite far behind on this one! Apparently it’s a fairly common drink in several countries?! My fabulous personal trainer (@paul_boys) introduced me to this magical beverage…I’ve been off my face ever since! Upon hearing the ingredients, I thought Paul had lost the plot, it doesn’t sound appetising at all, however you have my word – it’s delicious.

So, here’s what you’ll need:

*A low toxin, high performance coffee (8 fl oz.)
*2 tsp unsalted, grass fed butter
*2 tsp of organic coconut oil

Yup…that’s it! Blend the ingredients well. Simples. What you end up with is a creamy, velvety-tasting coffee that will increase energy levels for up to 6 hours!!

Not only that – bullet proof coffee improves cognitive function, and if consumed at breakfast, you will program your body to burn fat all day (amen to that!).

The butter contains butyric acid, a short chain fatty acid that possess anti-inflammatory properties. Research also suggests it can improve brain function and gut health, while also being rich in vitamins A, D and K2. Just when you think it can’t get any better…let’s take a look at the wonderful benefits of coconut oil!

Coconut oil contains lots of medium chain triglycerides, these are metabolised differently and can have a therapeutic effect on several brain disorders. Coconut oil increases energy expenditure helping to burn more fat, improves blood cholesterol levels and may lower risk of heart disease and boosts brain function!

Also, the Lauric acid in the oil can help kill bacteria, viruses and fungi – helping stave off infections! It’s no wonder that populations who eat a lot of coconut oil are among the healthiest on the planet! I now cook almost all my meals in coconut oil! What a miracle food! I’ve definitely noticed a difference in energy levels while at the gym, if I have a ‘Bullet Proof Coffee’ pre workout. Give it a try guys!

Cath Tyldesley on the Upright Cable Row (with rope)

On the Upright Cable Row (with rope)

I’ve had a few photoshoots recently so I’ve been training extra hard with Paul. Each week I’ll be passing on his knowledge about various exercises that he includes in my own program. This will include exercises covered in the gym and outside of the gym. This week let’s look at the ‘Upright Cable Row (with rope)’.

Stand back with resistance on, engage core, drive hands up towards chest ensuring elbows are higher than shoulders and pulled out to the sides, slow and controlled on the way down, head and chest up at all times. This will target the shoulders, the posterior and anterior deltoid, by using the v=cable you’re also engaging the core, it also works you’re biceps a bit too – bonus!

'The Mud Chamber' at Titanic Spa

‘The Mud Chamber’ at Titanic Spa

The best part of the past week has to have been my visit to ‘Titanic Spa’. Relaxation is something I find difficult, one of the things that does help me ‘zone out’ is massage. So me and ‘him indoors’ packed ourselves off to this lovely spa for the weekend!

Indulging in massage, facials and ‘The Mud Chamber’ Inspired by ancient Egyptian bathing, this is private treatment within the Heat Experience, you apply organic mud to your skin which exfoliates and nourishes. Herbal steam fills the chamber culminating with a tropical rain shower inducing pure relaxation. It’s also damn good fun throwing mud on each other! It was lush! So! I’m refreshed and ready to hit those cobbles running!

Preparing for a Sport Relief run

Preparing for a Sport Relief run

Speaking of running… Paul and I will be taking part in The Sainsbury’s Sports Relief Mile on March 23rd! It’s not too late to sign up and join us guys, it’s a great way to stay active and help a terrific cause:

http://www.sportrelief.com/event-info/sainsburys-sport-relief-mile

We visited BBC Radio Manchester earlier this week

We visited BBC Radio Manchester earlier this week

We visited BBC Radio Manchester earlier this week to help share training tips, you can follow Paul on twitter for further advice! Now, a while back I hit the tabloids with regards to a tweet I put out about some of the nutritional advice available on the NHS, being ‘out-dated’.

After a number of doctors were pushing processed foods to people I know and myself. Suggesting that we eat PROCESSED carbs for optimal health and energy (I know…bonkers). I was overwhelmed by such a huge positive response from industry professionals including doctors, nurses, dieticians, nutritionists and personal trainers, all fighting my corner.

It’s SIMPLE guys – “If it ran, if it swam or if it grew from the earth – eat it”, anything else has been tampered with and is no doubt FULL of rubbish. One of the people that got in touch with me was medicinal chef Dale Pinnock BSc (Hons).

Dale’s knowledge about food has simply blown my mind and I’m lucky enough to now count him as a friend. Dale and I have been working together on a few things and you lucky lot will get to share some of his fabulous recipes and tips – right here on my blog!

 

A healthy salmon dish is great for exercise recovery

A healthy salmon dish is great for exercise recovery

 

So here’s a gorgeous recipe straight from Dale!

Glazed Salmon with squash purée, garlic Swiss chard and avocado tomato salsa:

This amazing recipe is great for exercise recovery. The omega 3 fatty acids in the oily fish, and carotenoids in the squash purée have anti-inflammatory properties, which can take the edge off of post exercise soreness. And there is an added bonus that they are great for heart health too!

Serves 2

2 salmon fillets
Half a white onion – finely chopped
2 cloves of garlic – finely chopped
Half a butternut squash – peeled and diced
300ml of vegetable stock (you won’t need it all)
4 large handfuls of Swiss chard – shredded
2 teaspoons of honey
1 teaspoon of mustard
2 teaspoons of soy sauce
2 teaspoons of water
Half a very ripe avocado – diced
4-5 cherry tomatoes – diced
1 teaspoon of balsamic vinegar
Place the salmon in a small roasting tin. Make the glaze by mixing the honey, mustard, soy sauce, and water together. Pour the glaze over the salmon and roast at the top of a hot oven for about 20 minutes. Keep checking it regularly, and spoon over any glaze that has run off of the salmon. It will caramelise more and more as the cooking continues.

Sauté the onion in a little olive oil, with a pinch of sea salt, until it softens. Add the squash, and enough stock to partially cover the squash. Simmer for about 15 minutes, until the squash has softened. Transfer to a blender or food processor and purée.

Stir fry the greens and the garlic together for around 5 minutes, until the greens wilt.

Combine the avocado, tomato, and balsamic vinegar to make a salsa.

To plate up, place a serving of purée and a serving of greens side by side. Top with the salmon, then place a couple of teaspoons of the salsa on top of the salmon.

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