Sporty Comes To A Sickness Standstill.

I’m poorly sick; it’s been over 5 days now.

I look about 20 years older, feel utterly hopeless and getting outside and moving my body at any kind of speed feels like a distant memory. Basically I have girl flu, I don’t want to slow down, I'm saving my energy for boring things like work and I really want some cookies and my cosy bed.

Here are my top tips for curing the sick girl blues:

*Avoid sport – I thought by having an weights and rowing sesh I’d beat the cold, I woke up much worse the next day. If you MUST do something keep it steady like a walk, yoga or pilates.

*Drink fresh – Lemon and honey water, freshly squeezed juices or smoothies and green/herbal tea’s this will aid your recovery more than sticky sweet energy drinks.

*Use your down time to relax and plan – Think about new workout routines and research new classes, running/cycling routes and cheer yourself up with a little online shopping. Does this all sound like a little too much? Catch up on your reading, chill out to your favourite film, catch up on sleep and put your feet up.

*Don’t smoke – If you are one of the smoking kind, put it down for a week as it’s really not doing you ANY good.

*Take a long hot bath – If your poorly you need pampering, I love Lavender when I feel unwell and this Jo Malone Lavender and Amber bath oil is pricey but you’re worth it.

*Eat well – Some of the foods that can help you recover from illness are garlic, honey, peppermint, oranges, lemons, grapefruit, parsley celery, cauliflower and foods containing zinc. 

I'm really, really hoping to feel better for bank holiday so I can get out and enjoy some long runs and my normal exercise routine, I don't want to spend it on the sofa fast asleep on G..but that would be cool too and I'm likely to do that, as a matter of fact..that's about the only guaranteed thing! 

Anyway amazing get well soon tips for me?

Katie

x

Chocolate and Blueberry ~ Guilt Free ~ Frozen Yoghurt

Let's spend some time together not feeling guilty. 

Running late?...Well, you needed to put together the perfect outfit right?

Missed a workout?...Never mind, it’s cool
Took the last cookie?...Well it seemed a darn shame to waste it.

Cancelled a night out to watch TV in your PJ’s…Seriously, it was 'Top Quality' program and the money I saved can go towards buying shoes.

Yeah it's nice.

Anyway do you remember when I used to blog about food? I know..Me too! I still love food (actually my diet is better than ever, hooray) and I needed to dust off my terrible food photography skills and make some goodies.

So whilst your watching tv or welcoming in the summer nights (please, please sun stay out?) how about some  guilt free frozen yoghurt? With natural, simple ingredients, it's actually super low in fat, low in carb's, the sugar is some natural sources and it's around 100 calories a serving.  

Chocolate and Blueberry ~ Guilt Free ~ Frozen Yoghurt 

Ingredients

*Serves 2 

130g Fat Free Greek Yoghurt 

1.5 Tablespoons Coco powder 

*Note some people preferred half a spoonful of hot chocolate for a sweeter taste. 

1 Tablespoon Agave Nectar (Or normal honey) 

20g Fresh Blueberries (Or frozen, no problem, frozen mixed berries work nicely also) 

Method

In a large bowl add your agave nectar and yoghurt and then sieve in your coco powder, I know it's a pain but lumpy frozen yoghurt is really not nice.  

Mix thoroughly and then add in your berries and spoon the mix into ramkins and place in the freezer. 

After 20 mins take your yoghurt out and give it a good stir.

After 40 mins take your yoghurt out and  give it a good stir.

After 90 minutes it should (depending on your freezer) be good to serve and enjoy. 

Notes

*This is best served after it's sat at room temperature for 5 mins so it's slightly melty. 

*I'd say this would keep in a freezer for up to 7 days but if your not going to eat this the same day you've made it then place the ramkin in a freezer/seal it bag. 

*Sometimes excess water appears on the yoghurt surface so if this is the case with yours make sure you drain it first, why? it'll become ice.

*I use Green & Blacks coco powder because I feel it has the richest taste but feel free to sub or reduce this accordingly to your preference.

*If you forget to stir it won't be a massive issue, you will just get a little ice on the top. 

*Adding chocolate chips would be rather nice but will revise the nutrition (but hey, food should be fun) 

Katie

x

Fit Tip Friday #7

If I was going to sum up running during the month of May so far I would say ‘tough’, the weather is really frustrating me as it appears every time I get home It’s pouring with rain and the treadmill will be another 10 days until it’s repaired. As a result I am low on miles (30.1 so far but 81.9 including other training) and making up the distance with walking (whenever possible) and rowing but it never feels the same.

Introducing weights etc into my workout has also changed how my legs feel and I really need to work on my stretching to get that comfortable ‘I feel great’ feeling back again. Many of my run’s this month have been over 6 miles so at least I’m working on my distances which is never a bad thing, I just need to marry speed and distance.

Last night was not the greatest running success, I went out in a group of 5 (My dad, Sister, Her bf and a family friend) and we where going to work on interval training by fast(ish) running for half a mile and then returning at a steady pace to Sarah (who run’s a 12min mile and is FANTASTIC! As she just keeps on going). I was really enjoying myself until I got slightly confused on the route and kept repping a hill whilst waiting for the others who had gone in a different direction.

So then I was walking around searching for them (which killed my splits/overall time)..Hurting my legs trying to make up the time (at a much faster pace) and eventually I found them when I’d said ‘enough is enough’ for running that evening and was taking a nice power walk home.

I am a klutz at times, these things just happen.

Here is my Fit Tip for this Friday...

Plus here are some lovely links to articles you may find interesting...

*Starting Schedules For Newbies – Via Runners World

 *Event Locator – Again via Runners World

 *Seriously Cost Effective Clothing – Sports Direct

 *Finding the perfect soundtrack can be hard; this website has some great ear candy – Jog.Fm

 *Top 7 Runners Foods – Via Fitness Magazine

*Inside a fast runners fridge - Via MSN
*Tips for running on holiday - Via Skinny Runner
*Not sure where to run? Try the Good Route Guide

Have a great weekend everyone!

Katie
x

28

Good Evening,

These last two week’s have been a much more personal time for blogging, I felt that after spending weeks talking about miles, calories and times I would take a step back and change things a little.

The more I type the more I come to conclusion that this is a continuation of my post advising we should all count our blessings. But fear not, tomorrow is Fit Tip Friday and I can ramble on about sport again.*goody*

On Tuesday I turned 28, I most certainly don’t feel it and as G and I where both ID’d at Tesco’s the previous weekend I’m going to take a bold punt and say I hope I don’t look it either.

Or at least a girl can wish

I think that this next year will be one of the biggest for me, there are lot’s of changes in the pipeline, I want to become more organized. Better at my job, faster and stronger during sport and be the best daughter, sister, friend and girlfriend I can be.

I was absolutely spoilt on my birthday and as my family/G read this blog I want to take the opportunity to say thank you, you inspire me, make me smile and I would be nothing without you.

I received allsorts of goodies, including some Le Creuset kitchen items which means I have some recipes coming up. I am super excited to share some recipes ‘Skinny ‘ice cream’ in just over a hour’, ‘Cheer up couscous’ and some ‘100 calorie brownies’.

For the love of butter, cream and sugar I received the ‘Joy The Baker’ cookbook – It’s actually like food porn, seriously. A running belt with a drinks holder, hydration and storage – Hooray! A dreamy few days away from it all with mad hatters afternoon tea and champagne for breakfast – Because I really need a break.

One of the reasons I smile so much is because I have someone really special in my life, how many people would dream up ‘Katie the Armadillo’? (No, I've no idea where it came from either) and then create a book/card with pictures of a girly armadillo to tell me about my birthday surprise..

I hope everyone is having a great week :) 

Katie

x

‘Count your blessings not your troubles’

This morning I woke up and completed an assault course across my bedroom thanks to Diesel dragging my dressing gown across the floor and then stretching himself across the step. I started rowing and my head/body just said ‘No’ so I wrapped up and went out for a short but head clearing run. My legs ached; I had to keep stopping and returned home to find I’d recorded 2 seconds of my journey on my cardio fitness trainer app. Two seconds. Then I burnt my breakfast, left my washing up (I hate this) and only just made it to work in time.

Sometimes it feels like me against the world. I’m NOT alone in this feeling and I have lost hours, days and nights from worrying.

I want to turn a new leaf and stop sweating the small things; I should only be sweating when I’m working out like a crazy chick not whilst trying to get a good nights sleep.

Here are some common troubles and sensible solutions…

1. Your jeans don’t fit – You could have put on weight or you could have had a carb heavy day previously, don’t beat yourself up, just put on a pair that fit perfectly and assess it when you feel calmer.
2. You missed a couple of workouts – There are three things you need to keep in mind here: 1) don’t give up 2) make up for it next week 3) Don’t worry.
3. You’ve made a mistake –  Most of the time this can be resolved, speak to someone who may be able to advise, be honest and find a solution if possible. You’re only human and these things do happen, it’s best to resolve than avoid.
4. You feel overloaded – Firstly take a moment to breathe, just take a walk around the block and then return to your workspace and form a plan of attack and slowly work through each section ticking the box’s as you go. This is far more effective than getting in a fluster – honest!
5. You worry about him/her – It’s never worth being with someone for the sake of being with someone. It took me nearly 27 years to realise this and being with some that puts you at ease and you trust is one of the best feelings in the world.
6. You’ve over spent – This is so easy to do, here are some top solutions: When going out walk when possible, cook in rather than eat out, wear something you already own, google cost effective recipes and make a gift rather than buy a gift. You may find ‘A Girl Called Jack’ helpful and very inspiring. 
7. You can no longer afford gym membership – Use the internet to its full advantage with printable workouts and video’s, personally I love ‘Fit Sugar’. One of the best things you can do is buy a comfortable pair of trainers and get outside, or grab a cheap DVD from Ebay and a yoga mat from Poundland – Yes really!
8. You have friend/blog/life envy - It’s easy to look at someone on the internet or out and about and assume their life is perfect. It’s doubtful. Often we all have the some concerns, different battles we are working through and different levels of satisfaction. Be thankful for what you have rather than what you think you should have. 

I’ll never forget the time I sat with an older friend who said ‘Katie, a few years ago I looked back at some photos of myself during my 30’s and I cried and cried. I had no idea I was that beautiful, slim and youthful and I’ll never get that back’.

We all have moments when we need to step back, think what’s really important and move forwards.

My name is Katie. My spelling is appalling my money management is childlike at times, and I run anything from a 7 minute to 11 minute mile. I hardly ever iron my clothes, I read the twitter feeds of people more interesting than me and spend an unhealthy amount of time dreaming about desert. I suffer from clothing, hair, speed and fitness envy and won’t ever be a size 6. I have a small chest and bad skin, I can’t dance.

Basically I’m going to stop worrying and remember it’s true. I am exactly how I am meant to be.

Katie

x