Posted in food

Recipe: Spinach and ricotta pastry twists. 

To celebrate the last day of uni lectures/ tutorials on Friday, my course held a pot luck lunch. 

With there being 25 of us on the course and everyone bringing something, there was a lot of food. Somewhow we managed to devour the majority of it though!

I decided to make something savoury as there always seems to be an abundance of sweet food at these things. Spinach and ricotta is a favourite combination of mine so I opted for this filling within pastry. They were delicious and can be eaten hot or cold. 

Ingredients:

250g puff pastry

150g spinach 

100g ricotta cheese

1 red onion

1 tspn olive oil

1 egg 

Salt and pepper for flavour 

Preheat the oven to 180 degrees. Fry the onion in oil, then add the spinach and then the ricotta. Separate the pastry into 4 balls and roll out into a large oval shape with a rolling pin. Score the sides of the pastry with a knife to form slits. Spoon the mixture into the centre of the pastry oval. Wrap the pastry slits round the filling and place on a baking tray. Brush egg over the top of the twists and bake for 25 minutes. 

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Posted in fitness, Uncategorized

Last week in workouts.

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Last week was a great week of workouts for me! My first week of being 22 wasn’t as bad as I thought.

Firstly on Monday night I went for a run. This is a rare occurrence for me but hopefully it will become a weekly thing. Although this Monday a run hasn’t happened, maybe later in the week. Cardio is something I find difficult to implement into my week because well I’m pretty bad at it. But got to tell myself that practice makes perfect right? The run was just under 5 km but did involve a lot of active rest in the form of speed walking. It averaged at 6 minutes 19 seconds/ km.

My next workout was Wednesday and it was legs. See my last post of a leg workout to see what I did. My leg days often consist of the same exercises and are very glute focused.

On Thursday I was going to try Functional 45 for the first time with my friend but unfortunately the class was cancelled so I did an upper body session. This consisted of:

5 minute treadmill run warm up

Face pulls 3 x 10 at 13.5 kg

Tricep extensions with cable machine 3 x 10 at 10 kg

Overhead press 3 x 10 kg with 15 kg barbell

Upright row 3 x 10 with 20 kg barbell

Overhead tricep extension with 7 kg medicine ball

2 x 10 body weight press ups

Core work to finish.

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Then Easter Sunday was a family day. We went for a lovely walk along the beach and then had lamb for dinner. Most importantly this weekend was the opening of the Easter eggs!

Happy Easter everyone!

Posted in fitness, food

Catching a cold and turning 22.

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This past week hasn’t been the best quality in terms of fitness. Firstly it was for a bad reason – I caught the common cold. But thankfully the second reason was more joyous – my birthday.

I made it to the gym last Monday for a leg session. It was actually a great session. The attachment for the cable machine which I love using for glute kickbacks also turned up again. I was so glad because this is one of my fav exercises at the gym. My routine was pretty much my usual leg day:

Squats – 10 x 20 kg, 40 kg, 50 kg and 2 x 5 at 55 kg

Curtsy lunges – 20 holding 10 kg plate then 10

Pull throughs – 3 x 10 at 12.5 kg

Glute kickbacks – 3 x 10 on each leg at 10 kg

Glute bridges – 3 x 15, hold for 10 then pulse for 10 with 10 kg plate

American deadlifts – 3 x 10 with 30 kg barbell

Stretches to finish.

Then on Wednesday I did a HIIT session of my own outdoors with the sun shining. Yes the sun was shining in Scotland – haha. But Wednesday night was when the cold started to hit. It wasn’t just the common cold either, as my head was constantly pounding and my energy levels were at an all time low. I started to feel better on Friday but thought it was best to wait until my full recovery before working out again. I made myself and my brother a veggie filled lunch to get as many nutrients in as possible to help get rid of this flu.

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All I did was throw broccoli, cauliflower, carrot and spinach into a pan along with tuna, a packet of Tilda brown basmati and quinoa, tuna, a tablespoon of Philadelphia and some mixed herbs.  It tasted really good and the volume of veg produced a filling dish. (If you try and make this, microwave or boil the veg for a short time before pan cooking).

Then was Sunday, my birthday and turning the grand old age of 22. I had my fav breakfast pictured below of scrambled eggs on toast with smoked salmon. Delish!

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The day ended with a delicious bar meal and a few cheeky cocktails. This was very much an indulgent weekend so this week I plan to get more workouts in, in between my piles of uni work. Hope you all had a great week!

Posted in fitness

Review: Strong by Zanna Van Dijk.

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First of all, if you haven’t heard of Zanna or come across her YouTube channel go check it out now! https://www.youtube.com/channel/UCiwekT__lvIsNfPq9Ps2P8w

She is a great inspirational figure on a fitness, nutrition and general health and well being level. I often find myself stumbling upon her most recent videos when taking a study break or having some chill time.

Her book ‘Strong’ is great for workout ideas and how to go about starting up an exercise schedule. She goes over the basics of nutrition too and the book includes some great recipe ideas which I will definitely be trying out soon! Probably most importantly the book goes into the topics of mindfulness and self love which everyone should be adapting. When it comes to eating I, for one should adapt a more mindful approach. I find I more or less inhale my food and always finish before everyone else. Don’t get me wrong I absolutely love food but perhaps taking a more mindful approach would increase this even more. There is a whole page of this in the book.

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The book is also filled with inspirational quotes, my favourite being: “Your mind will quit 100 times before your body ever does”. I feel so many of us can relate to this in a variety of situations, whether that is exercise – wanting to stop for a rest when running, not completing that last burpee of the set, or even in a real life work or uni situation where you are finding something difficult. Don’t give up! Take a step back, breathe and reflect, You will succeed a whole lot better.

Altogether a great informative book which will inspire anyone who reads it to make change. Highly recommend!