I’m halfway there…. My #fitandhealthypregnancy journey

If you haven’t already heard (where have you been?!) I’m pregnant with number two! 27 weeks now in fact, and I’ll be totally honest with you the first 21 weeks wasn’t the best – I felt awful. It’s such a bitter-sweet situation. You’re so pleased and blessed to be pregnant – but boy, you feel awful – and those days when you are up to your eyeballs in work, have a toddler to run after (literally) and feel nauseous and lethargic, well, they just drag! Thankfully I’m over the worst of it and I feel like “me” again for the first time in a while.

 

 

So now I’m over that hump lets talk about my second trimester and what I’ve been up to training and nutrition-wise!

 

How’s your second trimester going? How is it different to your first?

Thankfully there’s less nausea, no more cravings (I finally want to eat healthy again!), no extreme exhaustion and my blood pressure is much better. I found out that it was really low in the first trimester, which explains the sheer exhaustion!

That said, my tum is getting bigger (I feel ginormous already!), and I’m feeling more uncomfortable and like I’m really slowing down.

 

I love these leggings from Lilybod!

 

How’s your training going? What does your current schedule look like?

I’m trying to commit to TWO full body workouts per week (realistically i’m doing one!) aiming for 30 to 45 minutes max.

I’ve really dropped the intensity to at least two thirds of what I was lifting pre-pregnancy and I certainly feel like I’ve lost a lot of strength – I’m very conscious of not pushing or straining too hard.

That said, it feels really great to move my body (nausea-free) and release some endorphins!

I’m also swimming 2-3 times per week for around 20 minutes at a time and now getting into nurturing my body more. Whilst I had so much energy in my first pregnancy and could workout easily four times a week around this stage, as well as do lots of walking – this pregnancy is completely different! I feel the need for more relaxation, more nurturing, meditation and stretching – and I’m going with it and listening to my body.

 

 

What are your current training goals?

To get through this pregnancy feeling as fit and healthy as I can, whilst working on a healthy mindset and embracing all the physical changes to my body.

My training right now is solely focused on keeping niggles at bay and I’m doing this by moving my body safely and effectively. I’m also using exercise to boost my mood as and when I need to – you can’t beat a healthy dose of happy endorphins!

 

Do you think you are bigger this time around?

I showed a lot quicker with this pregnancy and I feel like I’m waddling already (I didn’t feel like this much at all throughout my whole first pregnancy!), but I don’t think I’m any bigger at this stage of this pregnancy than my first. Just a different shape perhaps and relaxing into the pregnancy changes more.

 

1st pregnancy V 2nd pregnancy at 24 weeks!

 

How about the dreaded cravings? Are they better now that you are in your second trimester?

Finally no more crazy cravings! Hurrah!

I want to eat vegetables, salad and lean protein. In fact I’ve gone off eating junk foods now because they leave me feel awful! I remember when I had cravings for pizza in my first pregnancy it was as if my body needed it and didn’t make me feel any worse, but now eating too much rubbish makes me feel tired, sluggish and moody!

I now feel like nourishing my body with lots of good stuff and cutting the crap out!

Don’t get me wrong, the odd piece of cheesecake sneaks in, as does chips and chocolate but this happened when I wasn’t pregnant. It’s all about the 80/20 rule and having a good balance.

 

Everything in moderation!

 

What does your food currently look like? Are you eating loads more than usual?

No, I actually feel like I’m eating a lot less! I honestly can’t eat much in one sitting as it doesn’t feel like there is much room.

It’s actually quite hard to go out for dinner at the moment because my eyes are bigger than my belly and I’m usually done after a starter!

I’m currently eating three small meals a day, plus the occasional snack when I need it.

 

Have you had to buy maternity clothes yet?

Yes!

Luckily I’ve been getting by by wearing gym gear pretty much 90% of the time, but even these are becoming uncomfortable now… my sport bras no longer fit (well until I found Cake Maternity that is!), my leggings are too tight around my belly and my tops don’t even cover my belly button! Haha! So I’ve had to buy some bigger, stretchier things and when not in gym gear I’ve been wearing body con dresses or a loose summer dress. Thankfully the weather is still really warm in Ibiza, but I have some leggings at the ready for when the cooler air kicks in!

 

The most comfy & stylish maternity sports bra on the market from Cake!

 

Are you experiencing any new weird and wonderful pregnancy side effects?

Lots and lots of moving! This baby boy never stops…24 hours a day! Atari was very much a night-owl in my tummy, where as this one is doing squats and press-ups at every opportunity! Is it a sign of what is to come I wonder?! Eeek!

 

Are you already making plans for your post-baby body?

Not really, as I feel it is going to be much harder this time with a newborn and a toddler. Initially my main focus will be to heal my Diastasis Recti with rehab and exercises to strengthen my core using my Post-Pregnancy Bible (coming very soon!). I want to enjoy every second with my baby boy, as well as spend time with my little girl, so everything else will be taking a bit of a backseat for a while. I didn’t take much of a break after Atari so this time is really about family time! Once I feel up to it, and feel stronger and ready to set myself some goals, I will be setting myself a plan for getting back into a good routine like before – The start of a FitMommy Routine!.

 

 

I hope I have given you an insight into my second trimester and I’ve inspired you to keep moving and stay healthy during your pregnancy. If you have any pregnancy training or nutrition questions I will be happy to help if I can – just drop me an email anytime. Alternatively check out my Guide To Pregnancy eBook on my website – and remember to keep following my journey on Instagram. Oh, and keep an eye out for my post-baby eBook coming out soon too!

 

 

 

 

 

 

 

Getting Results…what does it take?

While I’ve been here in Ibiza baking my baby boy (just 14ish weeks to go peeps!). I’ve also been helping a number of women (28 to be precise) on their own health and fitness journeys.

 

With THREE 8-week Fitness Journeys complete, I can honestly say that I’m probably as proud as the women are about their transformations – and I’m so happy that they have taken the opportunity to share the same passion and training that has in the past got me in the shape of my life.

 

Every week they have checked in with their progress pictures and measurements, dropped me an email with a summary of their week with any problems/positives and we’ve all kept in touch via my friendly Private Facebook Support Group, which has proven to be a great motivational tool all round. I’ve also had the pleasure of choosing a winner from each program (such a hard task!!) and then flown them out to Ibiza to come and train with me. Great fun! Keep your eyes peeled this week for Lucie (Winner of my April 2017 Challenge) who will be spending a day in Ibiza with me, just before my last FitRetreat of 2017 kicks off!

 

Whether you’ve been following my workouts on Instagram, my past WBFF journey, my pregnancy journey or you’ve been interested in taking part in one of my FitRetreats or 8-week challenges but haven’t taken the plunge – I want you to know that I always have my arms wide open (inbox!) and I’m happy to chat about how I can help you reach your goals. It’s what I love!

 

My next, and last Fitness Journey of 2017 starts on October 9th and is the perfect opportunity for you to get in the best shape possible before Xmas. (Yes I know!) Spaces are NOW AVAILABLE! Sign-up to enjoy your Xmas Mince Pies, and deserve them!

 

Need some more inspiration? Check out some of these transformation pics, which are a true testament to the hard work all my girls put in – oh and don’t forget to read my Top Tips for Success at the bottom of this blog!

 

Here’s some of my #proudcoach moments….

 

Davina


“Pre workout selfie! Feeling really pleased with my progress, confident, lean, healthy and happy.”

 

Katie

“Thank you so much to my amazing coach Mirella for supporting and guiding me to become the best version of myself I can be! I can’t put into words how thankful I am for this feeling I feel today! I feel empowered and like I could explode with happiness! And it’s amazing having someone you aspire to be like right by your side every step of the way to achieve your goals!”.

 

Dani

“Im really happy with the results. I cracked the 60kg mark and I’m back to my pre-pregnancy size! Feeling very proud of myself I have really enjoyed the food plans and I’ve loved the workouts too! You have really helped me find my groove again”.

 

Lorraine

“Not only did I manage to step on stage and enter the Miami Pro Bikini Over 35s, but I placed 2nd and won my Pro Card. There was my dream realised, and exceeded right there!”

 

Marjolein

“I am soooo happy with my results so far, it has only been 6 months training with Mirella and I am only 1 year post partum! This was the best gift I gave myself in years. Mirella, thank you soo much for everything. Now it’s time to set a new goal for 2017 to continue my journey with Mirella!”

 

Gabi

“My goal was not to lose weight but to gain weight and to get my health back on track after the birth of my daughter and to become stronger and fitter. My results have amazed everyone around me and I really couldn’t be happier with what I have achieved. Mirella has opened my eyes into a new world and that heavy weights doesn’t mean huge muscles. I have a much more feminine physique now and have some pretty good curves”.

 

Paula

“I had put weight on over the years and, at 52, I felt I had to do something about it. I had got into bad habits and was very much “stuck in a rut”. I didn’t feel good about my body and this affected my confidence. The success i’ve had is staggering and beyond anything I could ever have wished for. I still look at myself in the mirror and think ” wow, is that really me?”.

 

Lucie

“I achieved exactly what I wanted to from this 8 week challenge. To love my body again, to have control over my eating, become happier and healthier, and give the best of me to my little boy! I feel great in my clothes again, happy & full of energy”.

 

Jacqui

“I am focused, feel good and more importantly back to feeling confident about my body. Everyone has commented on how great I look. It’s definitely for me about the inches i’ve lost and seeing my pre-pregnancy clothes fall off, especially with a realistic plan as i’m a full-time mama. I’m walking away knowing it’s a lifestyle change, not a diet”. 

 

 

My top tips for getting results…

 

1.It’s easy to get frustrated when reaching your goals takes longer than others. Remember that each and every one of you is different and you should never compare your results or progress with that of another person! Focus on your journey!

 

2. Don’t focus on the finish line! Take each day at a time, appreciate you are on a journey and the goalposts will always change. Simply focus on being a better person and developing your own self – and love yourself for who you are!

 

3. Look at the kind of person that you are creating – the character that you are building! Be proud of how far you have come! When you look in the mirror you should no longer see that same person that kept failing before!

 

4. Be confident in your abilities to get s**t done! Trust me, when you believe in your own abilities it shines for all to see!

 

5. Last but not least on the days you are feeling unmotivated remind yourself of the benefits to a little workout. You’re not only feel good, but you’ll also make better food choices, sleep better, lift your mood, inspire others and be a good role model to your children and others.

 

Or let me help you to get in the best shape of your life! JOIN NOW

 

 

 

 

Taking time out

Sometimes things can wait. They just have too! I can’t tell you how exhausted I’ve felt for the first 20 weeks of my second pregnancy – and de-motivated, which is totally unlike me! So over the last few weeks I’ve taken a few mini breaks to help re-charge and reflect, and finally I feel like I’m getting my mojo back. It’s been quite a ride!

 

Through all the years I’ve been training and chasing my goals, I’ve learnt that it’s so, so important to wind down, relax, laugh and listen to your instinct. It’s far too easy to get caught up with trying to be successful and to keep powering forwards, that often we can start to neglect other important things around us such as family, friends and loved ones. I am certainly guilty of this from time to time – I love what I do, I have a real passion for my work, and before I became a Mama I could easily work 16-hour days, seven days a week! My husband is also guilty of this so we are both as bad as each other at times and need to take a step back – and book a holiday – or just hit the beach!

 

 

Since becoming a Mama, and now with another on the way, I am desperately trying to find that much needed balance between work and continuing to grow and evolve my business –  with spending quality time with my family. Building in some downtime definitely helps me to be more productive and to keep growing personally and professionally, but where does this downtime come from? It’s a hard one! There’s always something to do! My last Ibiza FitRetreat of 2017 is just 4 weeks away and after this it will be time to slow things down a little as I approach my 3rd trimester.

 

These days when I have too much going on I find myself feeling really overwhelmed. My days are often spent battling against the clock and I can’t work productively that way because when I have a to do list as long as my arm, it’s almost like I go into panic mode and don’t know where to start first.

 

 

Last year I took on so much when I decided to step back on stage 13 months post-partum. I was trying to be a good Mama to Atari, I was seriously busting my a$$ with training sessions that could not be missed, and I was juggling all of my online work and 121 clients. Looking back I don’t know how I did it, but I did!

 

 

So, this year is now all about finding that better balance between everything – because come January when we have another member of our family arriving, I know that I won’t be able to continue at my current pace.

 

Being too busy not only affects my family time but also my personal wellbeing. I’ve found it so tough to the gym lately, which really gets me down because I cannot practise what I preach. I also miss that endorphin rush that you get from a good workout. Part of what I love to do is to be a role model to my daughter and to others who I try to inspire, so again that balance is so important. Hitting the gym is my favourite type of “me time”. Plus being pregnant again, just a half hour workout can really improve my mood, my eating habits and my sleep – and I’m an all round happier person to be around!

 

So here’s to a conscious effort of finding that work/life balance. I have four (ish) months (and counting) to accomplish it – and you know I love a good challenge!

 

Want to join me? Here are my top tips for making time for yourself. Let’s do this!

 

1) Be strict with yourself.
Taking too much time out can have a negative impact and that can stress you out even more, but when it’s due it is due! Mark out that time in your diary and make sure you take it. Sign a commitment contract with yourself and give yourself the time you are owed! We all need it!

 

2) Build in times throughout the day where you need recharge.

I for one am guilty of sitting at my laptop for 10 hours straight when I get the luxury of this, but is that really good for us? Nope! Allocate 5 or 10 minutes here and there for a “tea break”. Find a good book you can get into, a podcast you can listen to, do some meditation or simply just sit and relax with a green tea in the fresh air.

 

3) Treat yourself

If taking a week off is impossible for you, find a day, or even half day somewhere, and go for a pamper treatment like a massage, manicure/pedicure, walk or just lay in the sun. Do something to not only relax you, but that will also revive you and make you feel good.

 

 

4) Create a bedtime routine

If you struggle to sleep with so much going on, find a before bed routine where you switch off everything an hour before bed (yes Instagram included!).

Instead, wind down with a bath, some meditation, and your gratuity journal – or just generally catch up with your partner; avoid anything that stimulates your mind so you can get to bed rested.

 

5) Book in a date night

A nice dinner with your partner – or with pals with no phones – or work talk allowed can work wonders! You’ll wake up remembering that each day is a new day full of adventures, enjoyment, gratitude, love and life lessons, so enjoy them.

 

 

Good Luck!

 

 

 

How to deal with those pregnancy cravings

From morning sickness, to cravings, pregnancy can throw your normal eating habits into quite the spin, and at 17 weeks pregnant, I am only too familiar with the lure of a carb cravings, sugar cravings (bread, pasta, potatoes, cheese and pickle sandwiches, carrot cake – you name it!) and being turned off my usual healthy choices including ALL vegetables other than lettuce and sweetcorn! It’s been a rollercoaster to say the least!

 

Many of you are asking me how I deal with my cravings during pregnancy, or how and what I’m eating, and the answer is I’m trying to eat as best as I can and stick to healthy choices like protein smoothies, fruits, yoghurts and rice cakes with choccy or nut butter. However, there has been many a day, when I couldn’t face cooking or eating and only a cheese and pickle sandwich with a diet coke will do! It’s such a challenging time but try not to feel guilt or anxiety around your cravings, and remember it’s all just a phase, which will pass as your pregnancy progresses – or once your bubba is here.

Despite feeling rubbish at the moment, I’m really enjoying being pregnant again!

 

So what do I do to TRY and tame these cravings?

My top tip is to exercise! It’s the only thing that really helps me feel good. All those feel-good endorphins seem to set me on a better path to eating well. However, when I haven’t been able to work out, brushing my teeth also works!

If I’m still climbing the walls after a workout, a big glass of water and a good old pep talk – then I just try to have something good for me that’s still sweet or satisfying, such as fruit with yoghurt and homemade granola.

I try to stick to the 80/20 rule too – if I’m having healthy, nutrient-dense foods 80% of the time, then I know that there’s a little room for satisfying those good-old cravings.

 

Homemade granola with strawberries, greek yoghurt & honey

 

Suddenly feeling peckish?

Yes I’m getting that too!
Often fluctuations in blood sugar levels, lack of sleep and tiredness can upset your hormonal balance and appetite, so I’m eating little and often, and being really careful about my sugar intake – I know all to well that by constantly allowing my sweet tooth to win will change my tastebuds so that I continue to crave sweeter foods. It can easily spiral out of control!

 

NutriStrength vanilla pea protein blended with blackberries, banana & coconut butter!

 

I could literally go on and on and write a whole load of guidelines for nutrition in pregnancy, but honestly, I just say do your best and don’t beat yourself. Just try to do some damage limitation by incorporating as much as you can of the good stuff (when possible) and use my blog posts and Guide to a Fit & Healthy Pregnancy for inspiration and recipes.

Above all, remember to listen to your body and don’t focus on weight loss during pregnancy! Your focus now is to create a healthy environment for your unborn baby –you’re not going to build muscle or create an amazing physique during this time, and no matter how hard you try, it’s inevitable that your body will store body fat to protect your baby, prepare your body for birth and breastfeeding. Remember that this is just a short phase of your life and there is plenty of time to get your body back to how you want it once your baby is safely in your arms.

 

It was so easy to stay active first time around, pregnancy no.2 is already a little more difficult!

 

Mums to be, are you struggling with your diet or eating habits during pregnancy? If so please feel free to drop me a line and I will see if I can help.

In the meantime why not give this healthy(ish) chocolate cake a try – see below. Hopefully it will hit the spot – it works every time with me!

You can also find more recipes in either my Pregnancy ebook or my Sweet Clean Eats eBook.

Enjoy!

Flourless Chocolate Cake

Ingredients:

  • 5 eggs
  • 200g coconut sugar
  • 300g 70% Lindt dark chocolate
  • 2tbsp ground almonds
  • 1/2tsp mixed spice
  • Pinch of Himalayan salt
  • 225g coconut oil (or you can 
use organic butter)

Method:

  • Melt the dark chocolate and coconut oil in bowl over saucepan of simmering water.
  • Whisk the eggs with sugar, mixed spice, salt and ground almonds, then fold the egg mixture into the cooled chocolate mixture.
  • Grease a cake tin with coconut oil and sprinkle with ground almonds before pouring mixture in (you may want to use baking paper to stop the cake from sticking depending on your tin – my tin was around 8” in diameter), then bake in an oven at 150 degrees Celsius for 35 minutes.
  • When cooked (test by sticking a knife in the middle. If it comes out clean it’s done) leave out to cool.
  • Place in a fridge for approx. 8 hours before eating (if you can wait that long!)

My Ibiza FitRetreat – a life changing week for all!

Have you ever wondered what goes on at one of my Ibiza FitRetreats…take a look!

Held just twice a year – a lot of blood, sweat and tears goes into the organisation of one of these. Guests come from far and wide to have a week filled with the best training, the best food and the best memories – and I aim to please! The purpose of this week is to inspire, motivate and empower women to become stronger, happier and more confident versions of themselves and from the feedback of this retreat – I think I did just that!

Here’s a sneak peak at what our week looked like – one that won’t be forgotten for a while!

Day 1

Arrival day!

Half of my guests arrive to another glorious day in Ibiza, but first things first – FOOD – prepared by our own Personal Chefs Wild Thymes Ibiza!

We all get to know each other over a lunch of spicy turkey burgers, raw slaw and pita bread before a quick rooftop HIIT workout to blow away the cobwebs.

A few more guests arrive in the evening just in time for dinner, which is a balsamic & garlic marinated beefsteak served with polenta chips and a large salad.

It’s then early nights all round in the luxurious villa to prepare for an action packed day tomorrow.

 

Warming up ready for our 1st workout!

 

Day 2 

With 10 of the 12 guests now checked in, we hit the beach first thing for a HIIT workout and sprints. It’s then back to the villa for a replenishing breakfast of scrambled eggs, rye bread & tomatoes, plus granola, yoghurt, fruit and of course coffee! The girls then have a few hours to relax before a Pilates class with Louise, Carte Blanche Body Balance, which is fuelled by a NutriStrength pea protein vanilla, pineapple & banana smoothie.

It’s then time to enjoy the sunshine and the pool before lunch.

In the afternoon we make yummy protein balls with one of our Chefs in preparation for our hike the next day. Reluctantly – they all go in the fridge. Definitely one to look forward too!

We finish the day with a lower body workout on the roof before enjoying a delicious BBQ dinner, made up of mackerel parcels with fresh chilli, lemon, dill & local fennel, chicken & chorizo, spicy bean burgers, chargrilled veg, an almond pesto dressing and a large salad.

 

Hitting the beach early for an energising morning workout!

 

Day 3

This morning we wake ourselves up with a 45 minute upper body & core workout before heading down to breakfast; a protein-packed egg frittata.

We’re then all ready for an 8km hike. Our backpacks are loaded up with homemade flapjacks prepared by our Chefs, and of course the protein balls, and a picnic lunch of baked falafel, raw slaw made with carrot, coriander, red cabbage & orange and flatbreads, which we enjoy on the beach.

The hike takes around 4 hours and it’s hot – so some downtime by the pool is in order for the afternoon, before yoga on the roof with Emma David, Spiritual Gypsy, for a good old stretch. It’s a very emotional practice with the girls embracing in a heartfelt group hug at the end. I love a bit of girl-power! It was like the class had lifted so many of our stresses – a really powerful and emotional feeling and a great way to kick of open-air cinema night!

The evening started with a Spanish tapas dinner (cod in ratatouille, chilli & garlic prawns, tomato turkey meatballs, beetroot alioli, salad) followed by the movie ‘Lion’, which we watched on huge beanbags with blankets, whilst snacking on popcorn and sipping a glass of cava. Work hard – play hard, right?

 

How we do movie nights in Ibiza!

Day 4

Tuesday kicked of with a full body session on the roof (keep an eye on my YouTube for my promo video coming soon, as all the action from Day 3 and this morning’s workout was filmed by Infin8), followed by a breakfast of plum tomatoes cooked with chilli & garlic with baked eggs on top – delicious. There was quinoa porridge too.

Some of the guests then went for a wander around Ibiza Town, whilst the others joined a talk with Soul Empowerment Coach Abi Fox – From Self-Doubt to Self-Love.

It was all back to camp for Spanish-style chicken kebabs served with roasted Mediterranean veggies, black olives, cherry tomatoes and capers, and a rocket, pickled beetroot and walnut salad. That afternoon we hit the pool for a glute workout with a difference before Paella night! The ladies were shown how to cook a seafood and mixed Paella, which we then tucked into and thoroughly enjoyed.

 Dining al fresco every night!

 Day 5

Our last full day started with legs and glutes on the roof, focusing on strength (squats & deadlifts) and metabolic exercises like squat jumps and box jumps! This was followed by a delicious breakfast of poached eggs with turkey and chicken pieces, toast, quinoa porridge and fruits.

It was then Yogalates with Louise by the pool, before a soothing massage to help revive their tired muscles – very well deserved after all their hard work!

For the rest of the afternoon we all had fun lounging in the sun by the pool and recharging for the night ahead – our farewell dinner!

Everyone got dressed up for an amazing meal at a Lebanese restaurant called Patchwork, which overlooks the sea in Talamanca Bay and is just beautiful. We wined and dined with delicious healthy foods and enjoyed cocktails and vino (and socialised out of our lycra!); an absolutely fantastic end to a perfect week!

 

 Don’t we scrub up well! Not sure who the guy in the background is though lol

 Day 6

Leaving day. We enjoyed one last breakfast together before saying our goodbyes. Some ladies were off home – whilst some stayed in sunny Ibiza for a few more days. It was hard saying goodbye to such an amazing group of women but I hope to see some of them again soon on my next FitRetreat in September 22nd-27th – click HERE for more info!

If you are interested in joining in the fun, I only have a few spaces left. Contact me if you’d like to take advantage of my current special offer.

I’ll hopefully look forward to seeing you soon!

My Go-To Afternoon Snack

Do you ever find yourself raiding the kitchen come 3pm looking for something sweet and energising?

Yup you’re not alone but thankfully this Granola recipe comes to my rescue every time!

It’s packed with gluten-free oats and nuts and seeds for slow-release energy, and honey and cacao nibs to take the edge of my sweet tooth and keep me going until dinner – and especially through Atari’s crazy hours before bed. Why do they do that?

Atari loves helping mama in the kitchen!

 

Give it a go and let me know what you think.

I like to serve mine with kefir yoghurt and stewed apple, and always tend to eat it around 4pm. Eating little and often definitely fuels my energy better. I hate to feel too full with food, especially with all the running around I have to do each day, so eating until I’m around 90% full makes me feel more energised and comfortable. I also don’t eat until I feel hungry, which means I really enjoy my food – but obviously NEVER let myself get too hungry (hangry!) that I’m ravenous and then reaching for the whole jar of granola!

 

To make around 20 portions, you will need;

* 3 cups organic gluten-free oats

* 1/2 cup mixed nuts (I used hazelnuts, almonds & cashews)

* 1/4 cup pumpkin seeds

* 2 tbsp maple syrup

* 2 tbsp honey

* 4tbsp coconut oil (liquid)

* 1 tbsp cacao nibs (optional)

* Pinch of Himalayan salt

* 1/2 cup dried fruit (I used cranberries & chopped apricots)

Granola before adding the dried fruit

Directions:

Heat an oven to 140 Celsius.

Mix all these ingredients together (except for any dried fruit because adding this too early and it will burn!) and put on a baking sheet.

Put in the oven for 20 minutes.

Take out, give it a quick mix around and now add the dried fruit. Then put back in the oven for another 10 minutes.

Keep an eye on it to make sure it doesn’t burn. It just needs to be slightly toasty!

When done, take out and leave to cool.

Store in an airtight container.

 

Rough Macros per portion:

Calories 4000/203

Carbs: 475g/24g

Fats: 189g/ 9g

Protein: 90g/5g

Your kitchen will smell heavenly when you’re finished!

 

This recipe is certainly one of the favourites amongst myself and my clients BUT (sorry – always a but) it’s fairly calorific, so make sure you implement some portion control by either dividing it up into small portions once it’s baked – or locking it in a cupboard once you’ve had your first serving because you could easily indulge in the whole lot – it’s so damn tasty! I tend to have it as a little healthy treat rather than eating it everyday!

For more healthy meal and snack ideas check out Instagram or my Sweet Clean Eats eBook available on my website!

 

Out Of Action; How to stay on track when injured

In the last year an umbilical hernia operation and a smashed up big toe (yes I stubbed it on a speed bump in Thailand) has seen me out of action for a few weeks.

Does it drive me crazy not being able to exercise? Of course it does! I was hoping to explore some of the gyms in Thailand when I was there and do some Muay Thai but instead I had to keep my foot dry and live in flip-flops thanks to the sexy bandaging I had around it. I was also on pretty strong antibiotics and in quite a lot of pain. So what’s a girl (and guy) to do when injured?

Well, rather than sit on the sofa – (or sun lounger in my case!) feeling sorry for yourself, find ways to turn a negative into a positive. Here’s how…

Firstly don’t give up and self-sabotage!

It would be so easy to say sod it – I’m just going to take full advantage of the rest and eat what I want – but DON’T! It’s true what they say – abs are made in the kitchen and being out of action doesn’t mean you will have to lose them!

Focus on eating clean nutritious food (you can find some recipes to satisfy a sweet-tooth HERE and listen to your body. I tend to lose my “normal” appetite when I’m not training as much and actually crave things like fruits, salads and vegetables rather than carbs and protein. Although it becomes easier to eat more “junk foods” when you’re not feeling the buzz and “feel good” feeling from exercising!


I hate not being able to exercise so eating well is really important when I’m injured – it stops me from feeling like crap, gives me energy I’d otherwise find in a good workout and makes me feel better about burning less than I’m typically used too.

Use this time to also tune into your appetite and get an idea of what foods your body does and does not tolerate. Nutrition has always been key for me to stay on top of my health and body goals, workout – or no workout!

Stay Positive – and enjoy the rest.

Your body needs time to heal so take some time to relax and take a forced rest – we can all do with this from time to time! You will probably come out of the other side feeling stronger and refreshed, and it could even help you to break out of a plateau, especially if you haven’t been seeing results for a while!

Also know that your injury isn’t forever and if you eat smart and move as much as you can around the injury you won’t put on weight or lose focus! Enjoy the ‘R & R’ and before you know it you will be back on your feet and rearing to go!

Set new goals

Having a goal and a focusing on what you want once you start training again will help give you focus and get you excited for what’s to come once your back on your feet. Look for an event that excites you, or sign up for my next Body Ibiza 8 week Fitness Journey. Making a commitment will keep you motivated and keep you accountable.

Modify, Don’t Quit

Sitting around when injured was simply not an option for me – and it doesn’t have to be for you either! For instance when I hurt my toe I still managed to train my abs and glutes during the day when Atari was taking her afternoon nap, and as it started to feel better I made sure I did lots of walking (with my toe bandaged up to protect it) with Atari in the buggy. The Thai heat saw me really work up a sweat and I felt like I was staying really active. I also did lots of power-walking up and down the hills and always took the stairs to my hotel room!

Depending on the type of injury, there should always be a way of getting a workout in. Just make sure you check with your doctor or trainer – the last thing you’ll want is to delay your recovery time!

Don’t be scared of weight gain!

If you eat smart by making healthy choices and only eat when you’re hungry – you won’t put on body fat!

If you stay hydrated and don’t get into the habit of comfort eating (which can be all too easy if you’re unhappy and feeling crap about not working out) – you won’t put on body fat!

Use your down time to focus on hydration (Thirst can often be mistaken for hunger!), sleep (this will help to keep your cravings under control and help your body recover quicker), staying positive (think of those new goals) and eating intuitively (don’t restrict your eating so you end up with crazy cravings and reaching for the biscuit tin!) and you won’t put on body fat – I promise!

Lastly and most importantly – take each day at a time! Appreciate that you are on a journey and these things happen. Focus on the positives and always look at the bigger picture – before you know it you will be exercising again like you used too – and feeling super excited about it too!

 

 

 

 

My Day on A Plate

All good things must come to an end – i’ve had a fab time traveling but it’s time to knuckle down and get back on the ‘healthy eating wagon’ and do you know what? I’m actually excited about it!

After all the traveling i’ve done lately, I felt quite sluggish and soft but I’ve got a whole new motivation for training and eating well again and luckily I know that within a week or so of sticking to plan I’ll be back to where I feel at my happiest with my body composition. Thankfully I have 23 girls i’ll be joining on my new 8 Week Fitness Journey which starts this week so there really is no excuse!

 

So what do I eat on a normal day?

 

I usually get up at 6.30am and always start the day with a Nutristrength coconut & pink salt electrolyte blend with hot water & fresh lemon – it’s the perfect wake-up drink for hydration and digestion and helps massively with my energy levels.

I’ll then have some healthy pancakes with Atari, which are made with 1 egg, 2 egg whites, 60g oats and 1 small banana. I top them with peanut butter, coconut syrup and some raspberries, which gives me the ultimate combo of protein, slow-release carbs and fruit. They taste amazing and fill me up for the morning, whilst helping to tame my sweet-tooth!

Then it’s work for a couple of hours whilst sipping on a NutriStrength protein smoothie made with chocolate pea protein, coconut water, espresso and 1 medjool date. This gives me my caffeine hit (it tastes like salted caramel too!!) and gets me ready for my midday workout, which I try to do before I pick up Atari from nursery.

Post workout I’ll try and have my lunch al fresco with Atari, which is tuna with broccoli and avocado. I drizzle it with some garlic oil for an extra dose of good fats which help keep my afternoon cravings under control (plus some carbs if I have managed to get a workout in…usually quinoa , rice or potatoes) – I then either get on with some more work if Atari takes her usual afternoon nap or workout if I didn’t get chance to whilst Atari was at nursery. If she doesn’t sleep then it’s usually playtime in the garden, around the house or we head out to see friends.

I always try to make healthy choices to satisfy my sweet-tooth and one of my favourite afternoon snacks has to be my homemade buckwheat granola & oat milk. I make this using buckwheat, dates, figs, pumpkin seeds, maple syrup, honey, coconut oil and also throw in some nuts. I always wash it down with a large glass of H2O to help me hit my 3 litres. I’ll have a new batch prepared this week as it never lasts long in my house, so keep an eye on my IG stories for the action in the kitchen!

 

I then end the day with some herb-seasoned chicken with a big green salad, tomatoes & avocado, which I will eat once Atrai goes to bed. If I need something after dinner, I will have a small bowl of porridge or a dark chocolate rice cake, and have some more water. I often sleep better with more carbs in the evening! I’ll then have a Clipper “sleepy tea” & 400mg magnesium glycinate, which helps me wind down before bed.

 

So, that’s me! I love to eat and I eat to fuel my lifestyle and my workouts and try to eat a wide range of foods which differ on a daily basis so I feel excited about food and not bored.

 

If you want to find a way of eating that works for you then get in touch or check out my Instagram page for food and fitness inspiration. You can also purchase my StrongbeatsSkinny Sweet Clean Eats eBook  which is full of ‘cleaner’ and ‘healthier’ treats, which won’t undo all your hardwork!

 

If you haven’t yet tried NutriStrength and want to give it a try, use this code for 15% off anything on their website MIRELLA15 😉

How to get fit without a gym

As you may know from my Instagram and Facebook page, it’s very rare that I go to a gym. As a busy working mama, most weeks it would be impossible to get there, as often I can only manage a spare hour to workout – and the return travel time to the gym would be just that!

Working out at home means I can nip out to my gym in between work or when Atari is napping  – it makes life so much easier and I’m more likely to do it!

 

 

Now do I miss the gym environment? You bet I do! I miss the buzz, I miss the social interaction – and having no distractions – there is always something to be done at home! So how do I motivate myself to get my workouts done – and how can you too?

Here are my Top Tips!

Kit yourself out

Firstly know that there are plenty of bodyweight exercises that can produce a fun and effective full body workout, like this one here. You honestly don’t need much kit! Resistance bands can provide enough resistance if you are on a budget – and they are also really easy to carry around which is great when travelling!

For home workouts it’s also worth investing in just a few pieces of kit that will help keep you motivated and challenged. Think kettlebells, a mat, some adjustable barbell and dumbbells, a gym ball and even a medicine ball. The whole lot will probably cost you around £200 – the equivalent to a few months of a gym membership. Not bad eh?

Start with a few pieces of kit and invest when you can – you don’t need it all at once!

 

 

Schedule it in

Life with a toddler, trying to manage and run my business, general mama & housewife duties…there is always a very, very long to-do list and there will always be something else that I could be doing when at home. But do you know what? Working out is my special “me time”! I eat better, I sleep better, I feel better and my mood is better when I train consistently, so at the start of every week I make a realistic commitment and schedule three workouts in – and these will be done no matter what! A home gym is always open – so if I don’t get time in the day – there are no excuses – where there’s a will, there’s a way!

However, how I feel post-workout is what really spurs me on to get my workouts done. I feel a massive sense of accomplishment and it keeps me buzzing for at least 24 hours! Even if I don’t feel like it, I know I will feel great afterwards! Capture that feeling and remember it!

 

 

Create a workout space

If you have a place to go, your workout will feel more official and you’ll be more likely to workout – it doesn’t have to be anything fancy! Mine is split between the veranda and the garage, plus I use the garden. I love being outdoors and admiring the view we have.

Once you have your space – Place your mat on the floor and neatly store your kit where it’s easy to get too and make sure you have access to some good music and a drink. Make the space yours – embrace it and look forward to visiting it and getting into the ‘zone’ when it’s time to workout!

 

 

Have a plan of action

There’s nothing that wastes time during a workout like figuring out what to do next. Without the motivation and pressures you’ll find in a gym it’s easy to just breeze through your workout – just go through the basics and not push yourself! We’re all guilty!

Make the most of your time and always make sure you have a plan. Know what exercises you are going to do, lay out your kit and be ready to go – this will help you to establish a routine and make the most of your time.

If you need more of a push – then think about an online coach or sign up to a challenge like my 8-week Body Ibiza Programme – The Body For You, which will provide you with some structure and accountability.

It starts on 17 April 2017, and my last batch of ladies got some Amazing Resultshere & here & HERE – gym or no gym!

I really hope that this post has inspired you to workout no matter where you are! If so, here is a 20-minute workout that you can do using some of the kit I have recommended. Enjoy!

 

“Everyday is a new opportunity to keep pushing the boundaries, making improvements and working towards a stronger self.”

Seconds on the lips, forever on the hips…tips for a fitter healthier Christmas!

One the hardest things about Christmas is the over indulgence of food!

The Baileys…

The mince pies…

The Trimmings…

This list could go on!

In fact, Christmas is near on impossible to avoid putting on a couple of extra pounds right?

It’s true that you can’t out-train a bad diet! But you can set some good habits in place to help combat the festivities and to stay a little fitter & healthier over the Christmas period.

Here are my Top 5 Tips on how to not lose sight of your goals by adopting the right mindset over the holidays:

  1. Try to maintain an 80/20 balance of healthy foods v Christmas treats. You don’t want to get to January and then have to spend the first 2 months of the year feeling rubbish and suffering whilst you try to get back into your favourite jeans. One of my top tips on how to do this would be to save any treats until later on in the day. If you start on the Baileys & mince pies for breakfast, it’s highly likely you will continue like this for the rest of the day. A lot of people talk themselves into the fact that they’ve already eaten this & that, they may as well carry on. Trouble is, a lot of people forget what they have actually eaten. We can call it “denial”! Try starting the day with a healthy nutritious breakfast, a well-balanced lunch, and look forward to enjoying some Christmas treats in the evening. If you have eaten well for most of the day, don’t use this is an excuse to binge though. It’s amazing how many calories you can over-consume when picking at higher calories foods and treats. Everything in moderation!
  2. Keep active! This is where “damage limitation” comes in. If you can hit the gym a few times a week over the holidays, then you will really earn your Christmas treats. Cardio, whilst better than nothing, will leave you in the “fat-burning zone” with a higher metabolic rate of approx 2-3 hours post-workout. Great to do first thing thing in the morning and what I have been doing most days over the holidays leading up to Christmas. If you can squeeze in a really productive lifting session, or even a high intensity workout at home, then this will leave your body more of a fat-burning furness for the next 24-48 hours! Any form of exercise will leave you feeling great, boosting your mood, mindset and eating habits for the rest of the day. If you want some bodyweight workouts to do at home over the holidays, head over to my Instagram to view my weekly workouts.
  3. Mindset is the biggest thing that you can really focus your energies on over the Christmas holidays. If everyone around you has their head buried in the Roses tin and is on an eating mission because it’s Christmas, then this is more than likely going to influence you to do the same. It is very hard not to join in with everyone else and convince yourself it’s okay because hey…everyone else is eating and drinking that! Remember, Christmas is not all about the food! Although it becomes an easy excuse. Think about it…are you going to be happy with yourself once all the festivities are over and you no longer feel comfortable in your clothes? Probably not. Don’t use Christmas as an excuse for gluttony. The more seconds of naughty pleasure on the lips, it will be tougher than ever to get off the hips post-Christmas!
  4. Stay hydrated! Too much booze and not drinking enough water…two of the things most likely to occur over the Christmas period for a lot of people. When your body is dehydrated, you are more likely to feel sluggish, tired and irritable. And then the last thing you will feel like doing is working out. Plus, booze and the aftermath often make us crave lots of fatty, salty & sugary foods. It is the Party Season so by all means enjoy yourself but remember to drink plenty of water, and if you do enjoy some mulled wine, Baileys & the odd G&T, just remember to drink a glass of water before and after each alcoholic drink. This will help minimise any impact and hangover!
  5. Avoid too many late nights – late nights and lack of sleep are a common cause of us wanting to eat all the wrong foods! Just like booze, it can affect our energy levels and you will want to eat things that give a false sense of comfort and spike in energy. Not only that but you will not have the energy or motivation to workout!

You may or may not know that I have an 8 week fitness challenge starting in January. If you want my help to shake off the Christmas indulgence and to get in to the best shape of your life, join us!

And I will be flying the winner out to Ibiza to spend the day training with me! 🙂