Posts Tagged: Sport Relief

27 March
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How to embrace your curves and perfectioning the jump squat

Soooo as per it’s been a very busy week! Filled with cobbles, dumbbells, sweat and food (my favourite kinda week).

A couple of weeks ago I did a great photoshoot. The theme of the shoot was 1950′s/60′s – very ‘Mad Men’ – which I simply adore! The clothes back then embraced and graced a woman’s curves, celebrating a womanly figure through classy, tailored, feminine clothes. If like me, you’ve got boobs, a bum and a small waist – this style is made for you! I loved every second of the shoot and enjoyed sharing my thoughts on nutrition and body image. It really is true what they say isn’t it? The older you get the more comfortable you feel in your own skin!

This saddens me really- we need to be encouraged to love and celebrate our bodies from an early age. But so much holds us back. Our quest for ‘perfect’ and airbrushed media images, can make us feel so bad about ourselves. Look into the mirror…go on…do it now. Look at yourself and shout ‘I AM beautiful’. Give your body the praise it deserves!

My hair was done by the amazing Callum at Terence Paul salon in Hale this week. I love it!

My hair was done by the amazing Callum at Terence Paul salon in Hale this week. I love it!

When I was younger I’d often curse the parts of my body I’d like to change. We all do it, don’t we? But guess what? It’s SOOOOOO much more productive to be proud of your achievements, be grateful for your health and start setting goals!! Goal setting keeps you focussed, be it in a physical or mental manner. Life is about being HAPPY and HEALTHY – and we all know it’s scientifically proven that physical exercise raises those lovely little endorphins! So try setting a goal – something to work towards. Be it a holiday, a wedding, a works do…etc. When you reach that goal – not only do you feel pride and love yourself just a little bit more, you’ll also find it easier then to set another goal… and another one! Which leads to you maintaining a happier, healthier you!

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This week my good pal Ashleigh and I went horse riding! I haven’t ridden for years so I was a little nervous. But once on the horse it all came back to me! I found it so calming and therapeutic. Tell you what – its crackin’ for toning the inner thighs too! Oww! (top tip – don’t go horse riding after a legs session…big mistake). We even took Dexter (you’ll gradually hear me talk about this little chap more and more!) Ashleigh’s little Chihuahua.

Horse riding with my friend Ash

Horse riding with my friend Ash

He entertained himself running after horses then encouraging them to chase him back. My nerves were shot!

Also this week my trainer and I @paul_boys took part in the Sport Relief mile! Now I’ll be honest with you guys. I HATE running. Always have, always will. But the beauty of this fun-run is that it’s just that! Fun! It’s only a mile, you’re running for a great cause AND we had an absolute blast! Win-win! If you didn’t get involved there’s still lots of ways you can help: http://www.sportrelief.com/

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I’ve been experimenting with some new recipes myself this week (oh heck I hear you say!) Well sometimes they work and sometimes they don’t right? But it’s good fun trying! I plan to start growing my own herbs and vegetables this summer too (my parents find this hilarious as they often refer to me as ‘Margo’ from ‘The Good Life’) Nonetheless- there’s nothing better than fresh organic produce! And guess what – it’s cheaper too! So over the next few weeks I’ll be posting some more of my own recipes. Which will all be Paleo and easy to make. For those of you wanting to learn more about the Paleo lifestyle, I can highly recommend this book – ‘The Paleo Manifesto’ by John Durant. It’s straight forward, simple and passionate. It’s common sense.

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Now, there’s nothing @paul_boys likes more than killing me off at the end of a heavy weights sesh. The TRX jump squat is one of his favourites (horrible man) TRXs are reasonable to buy and there’s a shedload of things you can do with them:

The jump squat is performed by slightly leaning back with full tension on the TRX at all times, while both feet firmly planted, squat as deep as you comfortably can without raising the heels, then fully explode as fast as you can from the bottom range of the squat in to a jump with your feet leaving the ground, then land both feet with soft knees, forcing yourself down back into a full range squat and perform the movement continuous with no pauses in between, until the predetermined repetitions have been performed.

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The TRX Jump Squat is a great way to raise your heart rate and improve cardio based workouts, without having to spend time on a treadmill! It improves ones ability to deal with lactic acid build up and helps improve squatting SQUATTING range by allowing you to squat full range using this dynamic movement.

Also this week , I treated myself to a lovely, relaxing pamper treat for my hair at Terrance Paul in Hale. Callum their creative director gave me a lovely new ‘do! I’m taking a Nioxin supplement now to help my hair to grow stronger too.

Next week I’ll be looking at some fab leg exercises with Paul and another great Paleo recipe you lot can try at home! Might even spoil you with some links to special offers ;-) Ciao for now! Stay happy, stay healthy and dream big!

Auntie Cath xx
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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