Woo, we are half way through my Pilates and Wellness Challenge. How’s it going? Perhaps you’ve only managed the workout twice or you forgot the wellness task from week 1, that no phone in bed is a toughy! It’s fine, something is better than nothing but try to really get committed now. Perhaps you’ve got a few nights out booked in or work is crazy busy in the lead up to holiday season but make YOU the priority. Sleep well, eat well and move well! Week 3, let’s go…
Your Pilates Workout
This weeks workout is a feel the burn Pilates workout. We need that burn in this freezing weather right. All these exercises are going to really work those deeper muscles. You’ll feel your inner thighs, butt, lower abs, triceps and waist. Even though it’s only 16 minutes, it’s really effective and you’ll definitely work your whole body.
Remember to follow one of my warm up routines first.
Aim to do your Feel The Burn workout at least 3 times this week and I also like to do 3 lots of 45 minute cardio/circuit training.
Your Healthy Recipes
Avocado Smash on Rye
Ingredients- serves 1
1 slice of rye bread (the best is from fresh the market)
1/2 lemon (juice)
Pinch sea salt and black pepper
1/2 tsp chilli flakes
Drizzle of extra virgin olive oil
Small handful pine nuts
Small pinch of fresh coriander
Toast your rye bread. Meanwhile mash up the avocado with lemon juice, salt and pepper and chilli flakes. Once the toast is ready, drizzle some olive oil on top then top with the avocado smash. Top with the pine nuts, coriander and some extra chilli if you fancy it.
Ingredients- serves 4
200g quinoa (rinsed)
600ml vegetable stock
200g chestnut mushrooms (sliced)
1 red onion (chopped)
1 celery stick (sliced width ways)
4 frozen spinach rounds
Pinch sea salt and black pepper.
This is such a simple recipe I use all the time for lunch in the week. I’ll make a big batch on a sunday and have it as a side to fish or eggs too. Place the quinoa and vegetable stock in a saucepan and cook for 18 minutes, if the stock runs dry then add some water. Mean in a frying pan, sauté the red onion, mushrooms and celery with a little salt and pepper. Add the spinach to the quinoa 5 minutes before the end of the cooking time. Combine the quinoa and mushroom mixture.
Salmon and Asparagus Pasta
150g pasta (I like brown rice or spelt, avoid white)
1 salmon fillet
10 asparagus spears (sliced lengthways)
2 tsp butter
Pinch sea salt and black pepper
Preheat oven to 180C. Place your salmon in tin foil with a little oil and cook in the oven for 18 minutes or follow pack instructors for your salmon fillet. While the salmon is cooking in the oven, boil 300ml of water in a large saucepan and add the pasta. Heat for 10-12 minutes. Meanwhile, heat the butter in a frying pan and add the asparagus spears with a little sea salt and pepper. When the salmon is cooked, add to bowl and flake. Combine the pasta, salmon and asparagus spears.
Your Wellness Task
So far we’ve looked at creating a happy morning routine for a fab day and we’ve focused on your breathing technique to relieve stress in week 2. This week we are going to have a little more fun; well I think it’s fun!
Create your ultimate playlist! One of my favourite things to do is listen to music, get transported to another little world and if I’m in my kitchen then dance my heart out. Music really does make me feel alive, whether it’s an upbeat dance track, some 90s R&B or something more chilled like breathing it brings me into the present moment or perhaps into a little daydream but to me that’s a happy place to be. Whether you listen to music a lot already or not, try to up it a bit this week. Pop that playlist on when you’re cooking, on the tube or maybe to fall asleep to.
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. The ways I love to do cardio are cycling to that ultimate playlist or I head to a class in London like Barry’s Bootcamp or F45 once or twice a week. I then try to redo that workout myself at the gym, note the word.. try!
Remember to check in with me via email, Instagram and Twitter to let me know you’re getting involved. Happy week 3 of your Pilates and Wellness Challenge Christmas 2016 and Happy December!
Love, Lottie x