Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
4 rounds
30 seconds activity
10 seconds rest
Jack squats
Toe touches
Jumping jacks
Walking lunges
Cool down and stretch
Tuesday
Warm-up
4 rounds
Split jumps 10 Reps
Donkey kicks 6 Reps
Burpees 3 Reps
Cool down and stretch
Wednesday
Warm-up
4 rounds
30 seconds activity
10 seconds rest
Superman
Bow and arrow
Boxers sit-ups
Cannonball sit-ups
Dying bugs
Guard sit-ups
Leg raises
Russian twist
Scissor legs
Sit-ups
Cool down and stretch
Thursday
Warm-up
4 rounds
Walking lunges 40 Reps
Push-ups 15 Reps
Mountain climbers 20 Reps
Cool down and stretch
Friday
Warm-up
20 second hold for each pose
3 cycles
Mountain pose
Forward bend
Triangle
Bent leg triangle
Downward dog
Triangle
Bent leg triangle
Downward dog
Warrior
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
As many rounds as you can
19 minutes
Squats 5 Reps
Side lunge with a toe touch 6 Reps
Shoulder taps 6 Reps
Guard sit-ups 5 Reps
Cool down and stretch
Tuesday
Warm-up
6 rounds
30 seconds activity
10 seconds rest
Inclined Push-ups
Push-ups
Push-ups with a cross over
Shoulder taps
Handstand hold
Cool down and stretch
Wednesday
Warm-up
5 rounds
40 seconds activity
10 seconds rest
Inclined Push-ups
Reclined row
Boxers sit-ups
Bow and arrow
Jumping jacks
Walking lunges
Cool down and stretch
Thursday
Warm-up
5 rounds
50 seconds activity
10 seconds rest
Jack squats
Toe touches
Jumping jacks
Walking lunges
Cool down and stretch
Friday
Warm-up
25 second hold
3 cycles
Child’s pose
Cat pose
Cow pose
Downward dog
Chair pose
Mountain pose
Forward bend
Halfway hold
Plank
Cobra
Downward dog
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Keep Moving Fitness Deadlift
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
As many rounds as you can
19 minutes
Squats 5 Reps
Side lunge with a toe touch 6 Reps
Shoulder taps 6 Reps
Guard sit-ups 5 Reps
Cool down and stretch
Tuesday
Warm-up
7 rounds
20 seconds activity
10 seconds rest
Lunges
Guard sit-ups
Lunges
Reclined rows
Plank
Cannonball sit-ups
Squats
Superman
Cool down and stretch
Wednesday
Warm-up
3 rounds
20 seconds activity
10 seconds rest
Ankle taps
Superman
Bow and arrow
Boxers sit-ups
Cannonball sit-ups
Dying bugs
Guard sit-ups
Leg raises
Cool down and stretch
Thursday
Warm-up
6 rounds
20 seconds activity
10 seconds rest
Plank
Bow and arrow
Push-ups
Cool down and stretch
Friday
Warm-up
25 second hold
3 cycles
Mountain pose
Forward bend
Triangle
Bent leg triangle
Downward dog
Triangle
Bent leg triangle
Downward dog
Warrior
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Keep moving fitness Barbell
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
I am one of those unfortunate people that is allergic to not only peanuts but also tree nuts. When it comes to food options, not having nuts on the menu can be challenging at times and frustrated at others. There are so many foods I would love to try or eat regularly but won’t get the chance thanks to nuts. Not eating nuts doesn’t have to be the end of the world; there are always replacements and alternatives that mean you can have a nut-free option. This recipe is my attempt to create a nut-free version of a usually nut packed recipe.
Nut-free breakfast crunch
My take on granola
I don’t always want a protein shake or eggs for breakfast, at times I want something with a bit more texture and some crunch to start my day. This recipe is ben a staple in our fridge for a long time now, I recently updated this recipe to add in some more variety with the addition of hemp hearts and buckwheat groats. I like to add it to the top of my smoothie bowl or some coconut yoghurt.
Nut-free breakfast crunch
Nut-free breakfast crunch ingredients
Ingredients
1 cup pumpkin seeds
1 cup coconut threads
1 cup sunflower seeds
1 cup buckwheat groats
1/2 cup hemp hearts
1/4 cup figs, chopped
2 tbsp. honey
2 tbsp. coconut oil
Toast the hemp heartsToast the coconutToast the buckwheat groatsAdd the toasted seeds to the chopped figsToast the sunflower seedsAdd the sunflower seedsToast the pumpkin seedsMix everything together with the melted coconut oil and honeySpread the mixture out on a baking trayTransfer the mixture to an airtight jar.
This seed packed breakfast crunch is an ideal option for breakfast or sprinkled on top of ice cream.
Credit:Cath @ easycleaneats
Ingredients
1 cup pumpkin seeds
1 cup coconut threads
1 cup sunflower seeds
1 cup buckwheat groats
1/2 cup hemp hearts
1/4 cup figs, chopped
2 tbsp. honey
2 tbsp. coconut oil
Directions
Over a medium heat lightly toast the seeds and coconut.
In a small pan heat the coconut oil and honey and mix them together.
While the honey and oil are warming start toasting the seeds.
Take a frying pan and warm it over a medium heat.
Toast each kind of seed individually so you get an even toasting.
Add the toasted seeds and coconut to the oil and honey mixing well.
Add the figs and stir well.
Pour the mix onto a lined baking tray and let it cool.
Break into chunks and store in an airtight container.
Nutrition
Per Serving: 204 calories; 11 g fat; 21 g carbohydrates; 7 g protein
Equipment
Saucepan
Frying pan
Whisk
Spatula
Baking tray
Nutritional disclaimer
Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
As many rounds as you can
17 minutes
Squats 5 Reps
Side lunge with a toe touch 6 Reps
Shoulder taps 6 Reps
Guard sit-ups 5 Reps
Cool down and stretch
Tuesday
Warm-up
3 rounds
40 seconds activity
10 seconds rest
Inclined Push-ups
Reclined row
Boxers sit-ups
Bow and arrow
Jumping jacks
Walking lunges
Cool down and stretch
Wednesday
Warm-up
5 rounds
20 seconds activity
10 seconds rest
Push-ups
Handstand hold
Hollow rocks
Cool down and stretch
Thursday
Warm-up
3 rounds
Split jumps 10 Reps
Donkey kicks 6 Reps
Burpees 3 Reps
Cool down and stretch
Friday
Warm-up
3 rounds
20 seconds activity
10 seconds rest
Superman
Bow and arrow
Boxers sit-ups
Cannonball sit-ups
Dying bugs
Guard sit-ups
Leg raises
Russian twist
Scissor legs
Sit-ups
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
5 rounds
Walking lunges 40 reps
Push-ups 15 reps
Mountain climbers 20 reps
Cool down and stretch
Tuesday
Warm-up
3 rounds
20 seconds activity 10 seconds rest
Jumping squats
Dying bugs
Push-ups with a cross over
Skaters
Boxers sit-ups
Walking lunges reclined row
Cool down and stretch
Wednesday
Warm-up
3 rounds
Split jumps 10 reps
Donkey kicks 6 reps
Burpees 3 reps
Cool down and stretch
Thursday
Warm-up
5 rounds
20 seconds activity 10 seconds rest
Squats
Bow and arrow
Side lunge with a toe touch
Walk down Push-ups
Plank
cannonball sit-ups
Cool down and stretch
Friday
Warm-up
20 second hold for each pose
3 cycles
Mountain pose
Forward bend
Triangle
Bent leg triangle
Downward dog
Triangle
Bent leg triangle
Downward dog
Warrior
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
5 rounds
30 seconds activity
10 seconds rest
Plank jack with a knee tuck
Side lunge with a toe touch
Squats
Walk down Push-ups
Reclined row
Cool down and stretch
Tuesday
Warm-up
4 rounds
20 seconds activity
10 seconds rest
Jumping squats
Lunges
Side lunge with a toe touch
Squat jacks
Cool down and stretch
Wednesday
Warm-up
3 rounds
20 seconds activity
10 seconds rest
Push-ups
Handstand hold
Hollow rocks
Cool down and stretch
Thursday
Warm-up
As fast as you can
Burpees 100 Reps
Cool down and stretch
Friday
Warm-up
3 rounds
20 seconds activity
10 seconds rest
Ankle taps
Superman
Bow and arrow
Boxers sit-ups
Cannonball sit-ups
Dying bugs
Guard sit-ups
Leg raises
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
I’ve been revisiting recipes that have been some of my old school recipes and family favourites that were our staples when we got started as clean eaters. I first posted this recipe in 2016, at that time, the kids were fussy, vegetables had to be hidden and disguised, and there was no potential for intense flavours or spice. Times (thankfully) have changed, the kids have grown (like man-sized grown), and they now enjoy a wide range of foods. Things like vegetables are enjoyed, spice and chilli are consumed without complaint, and new ingredients are tried without tantrums. As the kids have grown, my recipes have changes organically to meet their palates and preferences, I’ve updated this recipe because of that, but fear not, all I have done is make it a little bit better. The original suitable be kids, and less developed palates is at the bottom of the post.
Takeaway alternative
We all love a naughty takeaway, but we can all live without the extra calories and the expanding waistlines. You don’t need to live without your takeaway, swap it out for a delicious and healthier fakeaway. I always love a good burger, they are my guilty pleasure. These burgers tick the box for a great burger without too much naughtiness. The crumbled cheese adds a great texture to the burgers and delivers some extra flavour., I love to serve these burgers on a lettuce bun with some cucumber slices.
Lamb burgers recipe
Ingredients
600g lamb mince
3 garlic cloves minced
3 spring onions finely sliced
100g Feta crumbled
1 tbsp. oregano
1 tsp. Lemon juice
1 tsp. Chilli powder
1 tbsp. ground cumin
Take a large mixing bowl.
Add the spring onions, oregano, chilli powder, ground cumin and garlic.
Sprinkle in the feta and add the lamb mince to the bowl.
With your hands mix together the ingredients so everything is well distributed.
Divide the mixture into 8 portions.
Roll the portions into balls before flattening them out into burger patties.
Lightly oil a frying pan over a medium heat.
Fry the burgers until they are golden brown on each side.
Serve on a lettuce bun with sliced cucumbers and grilled halloumi.
These burgers have a crumbly cheese surprise that will make your glad you have a fakeaway for dinner
Credit: Cath @ easycleaneats
Ingredients
600g lamb mince
3 garlic cloves minced
3 spring onions finely sliced
100g Feta crumbled
1 tbsp. oregano
1 tsp. Lemon juice
1 tsp. Chilli powder
1 tbsp. ground cumin
Directions
Take a large mixing bowl.
Add the spring onions, oregano, chilli powder, ground cumin and garlic.
Sprinkle in the feta and add the lamb mince to the bowl.
With your hands mix together the ingredients so everything is well distributed.
Divide the mixture in to 8 portions.
Roll the portions into balls before flattening them out into burger patties.
Lightly oil a frying pan over a medium heat.
Fry the burgers until they are golden brown on each side.
Serve on a lettuce bun with sliced cucumbers and grilled halloumi.
Nutrition
Per Serving: 210 calories; 15.2 g fat; 0.7 g carbohydrates; 16.9 g protein
Equipment
Measuring spoons
Chopping board
Knife
Mixing bowl
Frying pan
Spatula
Lamb burgers recipe
Ingredients
600g minced lamb
3 garlic cloves minced
3 spring onions finely sliced
60g Feta crumbled
1 tbsp. oregano
1 tsp. Lemon juice
1 tbsp. ground cumin
Instructions
In a bowl mix together all of the ingredients by kneading everything together until the ingredients are evenly spread through the meat.
Divide the mix into 6 and flatten out into burger shapes.
Cook the burgers over a medium high heat in a frying pan until golden brown on the outside and cheese crumbles.
Nutritional disclaimer
Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
3 rounds
30 seconds activity
10 seconds rest
Plank jacks
Lunges
Guard sit-ups
Squats
Skaters
Reclined row
Side lunge
Jumping squats
Boxers sit-ups
Shoulder taps
Cool down and stretch
Tuesday
Warm-up
3 rounds
40 seconds activity
10 seconds rest
Jumping squats
Dying bugs
Push-ups with a cross over
Skaters
Boxers sit-ups
Walking lunges
Reclined row
Cool down and stretch
Wednesday
Warm-up
6 rounds
Split jumps 10 Reps
Donkey kicks 6 Reps
Burpees 3 Reps
Cool down and stretch
Thursday
Warm-up
5 rounds
20 seconds activity
10 seconds rest
Squats
Bow and arrow
Side lunge with a toe touch
Walk down Push-ups
Plank
Cannonball sit-ups
Cool down and stretch
Friday
Warm-up
25 second hold
3 cycles
Mountain pose
Forward bend
Triangle
Bent leg triangle
Downward dog
Triangle
Bent leg triangle
Downward dog
Warrior
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Movement is an integral part of my day. Keeping active is how I manage my physical and mental health while navigating this busy world we live in.
Any post I share is about my experience and activity; I am not here to tell you what to do. If you are interested in doing this kind or any type of training or movement programme, I highly recommend that you seek advice and support from a professional.
Monday
Warm-up
5 rounds
30 seconds activity
10 seconds rest
Lunges
Guard sit-ups
Lunges
Reclined rows
Plank
Cannonball sit-ups
Squats
Superman
Cool down and stretch
Tuesday
Warm-up
3 rounds
Walking lunges 40 Reps
Push-ups 15 Reps
Mountain climbers 20 Reps
Cool down and stretch
Wednesday
Warm-up
4 rounds
Walking lunges 20 Reps
Push-ups 15 Reps
Mountain climbers 10 Reps
Cool down and stretch
Thursday
Warm-up
4 rounds
30 seconds activity
10 seconds rest
Ankle taps
Superman
Bow and arrow
Boxers sit-ups
Cannonball sit-ups
Dying bugs
Guard sit-ups
Leg raises
Cool down and stretch
Friday
Warm-up
25 second hold
3 cycles
Child’s pose
Cat pose
Cow pose
Downward dog
Chair pose
Mountain pose
Forward bend
Halfway hold
Plank
Cobra
Downward dog
Chair pose
Forward bend
Mountain pose
Cool down and stretch
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts with a percentage of my max rather than stating what weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone if you want to start working out, I recommend spending some time with a personal trainer who can put you on the right path.
When working out with weights, remember your one-rep max is yours alone, finding the weights that are right for you is important. If you decide to try out a workout, find out what weights you should be using first.
Easy Clean Eats 