Lets run away...

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."

-Paul Tergat, Kenyan professional marathoner

Because running is so convenient most fitness journeys start with this simple exercise. You don't need any special equipment, it costs nothing and you can do it anytime, anywhere.


After spending a day running around Melbourne filming a fitness commercial I had that familiar ache in my body the next day as a sign of a good work out. Even though I run several times a week, it's amazing to see the difference that a change in your routine can make. I find running a great way to unwind and reflect on things so usually I'll do a comfortable pace for 5-10ks. However the director had us really sprinting and pushing ourselves so it was a great challenge for my body.


It doesn't matter what your fitness level is or how slow you go to start; it really is the best way to get in shape, burn extra calories, and improve your overall health and fitness. By adding sprints and stairs you can really mix it up to get great results.


According to Runners World.com you can burn an average of 190 calories per 30mins of running.

You can get a more personalised calculation here:

http://www.runnersworld.com/tools/daily-calories-calculator

I love convenient exercise that fits into your lifestyle, which is why I always keep running shoes and shorts in my car just in case! Even if you only have a spare 20 or 30 minutes, you are always going to feel better if you get moving rather than kill time playing on your phone and checking Facebook!

It's such a social way to keep fit! I often run with friends and we reward ourselves with a nice breakfast or smoothie afterwards to catch up on gossip.

We are so lucky that Melbourne has an active culture and you can make your own track through the city or along the beach. Some of my favourite runs in Melbourne are the Tan (3.8km) and Albert Park Lake (4.7kms) and I love running along the Foreshore Track.

Apps and wristbands are a great way to track your progress, in the past I've used Nike app and Run Keeper to track my distances but the Body Wise App is my favourite because you can upload data straight from your wristbands like a FitBit or Jawbone and it will keep track of your activity. It's also great for comparing times and setting challenges with friends.

Using Apps is a great way to stay motivated. My brain tries all kinds of tricks for me to slow down but knowing that you're trying to beat your PB or race against a friend means that you keep pushing a little further.

Even if you start by walking with short bursts of jogging, eventually you will see results if you set achievable goals each week.

When it comes to running the only thing that will ever hold you back is your own excuses... 

*meanwhile I'm writing this blog in bed with my cup of tea, moaning about my sore muscles. So now I'm taking my own advice and getting up to put on my runners. Let's do this.

Health with a twist…

When Life Hands You Lemons...

 

Get REALLY excited!! Lemons are a great health and mood booster and one of my favourite ways to cleanse the body! 

The best bits…
 

Lemons are great for your immune system! As well as lots of vitamin C to help fight off colds and infection they also contain calcium, magnesium, bioflavonoids, potassium pectin and limonene … All goodies that work to keep you healthy.

Anti Ageing! As we get older we need a little more help protecting against free radicals. Vitamin C will fight these nasties and the potassium in lemons helps stimulate brain and nerve function as well as control blood pressure. Look young. Be smart.

Balancing Act! Lemons are alkalizing for the body, which mean they help to restore the PH balance in your body.

Improves Digestion! Adding lemon to your daily diet is a great way to kick start your digestion and help your liver and kidneys flush out any unwanted materials and toxins. It aids in weight loss and boosts your metabolism.

Energy! The sour zing just gives you a nice little boost, try swapping a coffee for a lemon drink every now and then and see how you go! 

The yummy bits…

My favourite way to enjoy lemons is a few slices in warm water with a pinch of cayanne pepper to give it a kick! I’ll often replace my morning tea with a lemon drink as it helps with cravings and gets me through my morning slump.

A lemon blend is also a refreshing and light way to enjoy pasta. Instead of a thick tomato sauce that can be high in salt and hidden calories try this quick and easy lemon and leek recipe to go with any kind of pasta (especially delicious with zucchini pasta)

3 Tablespoons olive oil

2 cups well rinsed sliced leeks

1 tablespoon lemon zest

Juice of 1 lemon

¾ cup walnuts, coarsely chopped and lightly toasted

Salt and pepper to taste

(You can add lots of other things to this dish to fill it out; In the past I’ve also used kale, fennel,  flaxseeds, cherry tomatoes, chili, olives, mushrooms and more!)

In a frying pan, heat the olive oil and add the leeks and a little salt. Cook, stirring until leeks are coated with oil. Cover and cook until tender but not browned-about ten minutes. (This is the bit where you add any extra ingredients too!)

Add your cooked pasta to the pan along with 1 cup of water. Stir in the lemon zest and juice and add lots of black pepper. Heat gently for a few minutes, adding more water if needed. Add walnuts, salt and pepper (can never have too much pepper) to taste and serve!

Oh so Sweet!

I literally came across this dessert because I had no other food in the house and felt like something sweet. So easy and so delicious. Great as a morning tea snack or after dinner.

Puff pastry

Thinly sliced lemon rounds (skin on is fine.)

Raw sugar 1 teaspoon

Honey, 1 teaspoon

Lay the pastry flat on a lined baking tray, fold over the edges to form a little square. Place the lemon slices in the middle of the square so that it’s not overlapping. Sprinkle with sugar and drizzle with honey.

Pop it into a preheated oven for about 15- 20 minutes until the pastry has risen and is golden brown and the lemons have caramelized. The skin of the lemon should be delicate and crispy.

 Just remember that everything isn’t always as it seems, even the most sour little fruit can be abundant with hidden delights!!

If you have ANY questions (especially about the recipes… I can be a bit vague whilst cooking and tend make things up as I go) then please feel free to leave some love here, or to send me a tweet!