Yay are you ready to end this year feeling fabulous? Well get ready because here is everything you need for week 1!
Your Pilates Workout
This week’s workout is Pilates Tone and Stretch, you’ll feel the burn but also lengthen those tight muscles and mobilise those cold joints! Maybe it’s just mine that feel the cold. Remember to follow one of my warm up routines first. Aim to do your Pilates Tone and Stretch at least 3 times this week and I also like to do 3 lots of 45 minute cardio/circuit training.
Your Healthy Recipes
This week we have Apple Pie Overnight Oats, Simple Butternut Squash and Cashew Curry and Smashed Beans With Bream. Try to eat all your main meals with a side of greens!
Apple Pie Overnight Oats
Ingredients – servings 1
1 apple (grated)
50g porridge oats
1 tsp cinnamon
1 tsp coconut sugar
1 drop of vanilla extract
1 cup almond milk
Simply mix together all of the ingredients and leave overnight in the fridge. You might want to add things like chia seeds, your favourite protein powder or top with sunflower seeds and baked apples like me. Add some extra cinnamon on top in the morning too!
Simple Butternut Squash and Cashew Curry
Ingredients – servings 3-4
1 tsp coconut oil
1 onion (peeled and sliced)
1 tsp cumin seeds
1 tsp turmeric
1 tsp chilli flakes
1 whole butternut squash (peeled and chopped into bite size chunks)
Water to cover
Touch of sea salt
1 tsp coconut sugar
Juice of 1 lemon
Handful of cashews
Brown rice to serve.
Heat the coconut oil in a large pan and add the onions, cumin seeds, turmeric and chilli flakes. Cook for 5-10 minutes until soft. Stir through the butternut squash chunks so coated with all the spices and add enough water to cover. Simmer until the butternut squash is soft, roughly 15 minutes. Add a touch of salt, coconut sugar and lemon juice. When ready to serve, sprinkle over a handful of cashews for a nice crunch and protein. Enjoy with brown rice and some spinach.
Smashed Beans with Bream
Ingredients- servings 1
1/2 glove garlic
1/2 can mixed pulses
1 tomato (chopped)
Sea salt and ground pepper
1 fillet of sea bream or any other fish you like
Dried herbs and chilli flakes
Cook your fish however you like to. I like to cook mine in a pan with coconut oil but sometimes I bake it too. Meanwhile with a little oil, heat the garlic in a pan and add the mixed pulses, chopped tomato and salt and pepper. Heat through for 5-6 minutes and smash to break up the pulses. Serve the fish on top of your smashed beans with a sprinkle of dried herbs and chilli flakes.
Your Wellness Task
Morning Happiness Ritual! As we are still in November, hopefully this week won’t bring you too many sore heads in the morning but I have a couple of things I want you to do to make your morning even more stress free and help you have the happiest day..
- Keep a pen and paper next to your bed.
- Don’t look at your phone first thing.
- Take a moment to notice how you feel, how you slept, take 3 slow deep breathes.
- Write down 3 things you’d like to be that day (for example compassionate, productive, fun)
- Write down 3 things you are grateful for. (for example you slept well, you have a job, your best friend)
- Put your favourite playlist on (still not going on social media please) and get yourself ready for your day.
- Check phone, emails, social media etc when you are ready to receive that information. You are in control.
So now it’s time to prep! Get your diary out today and schedule in your Pilates workouts (remember at least 3 times). Write a list of the ingredients you need to get and plan what meals you’re going to make when. Maybe prep you Apple Pie Overnight Oats tonight for tomorrow and a big batch of the curry to freeze for the week. It’s up to you what you do with the recipes but eat mindfully and enjoy. Try to do your wellness task every morning and that way it starts to become a habit, it might be hard at first but you’ll feel the benefits instantly.
So there you go, I hope that’s not too much but just enough for you to have a super week. Check in with me via email, Instagram and Twitter to let me know you’re getting involved. Happy first week of your Pilates and Wellness Challenge Christmas 2016!
Love, Lottie x