5 BENEFITS OF RUNNING FOR JUST 30MINS

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Greetings, i hope everyone reading this is well.Happy new Month (a bit late but better late than never right). So i have three weeks to my second brown belt grading for Wu Shu Kwan(29 weeks to black belt) and about 5 weeks to my first Half Marathon.

So unless you are a celebrity and have hundreds of assistants to do certain jobs for you or maybe an elite athlete, in which case training is actually your job then im sure you understand how hard it can be to find time to fit your training/ exercise in. Most of us have jobs,university, families, friends and just normal day to day chores that we need to get done that it can seem impossible to fit me time let alone any exercise at all.

The good news is that just half an hour does a lot of good for you, so get your gear on and lets go running.

 

  1. RUNNING MAKES YOU HAPPY

30 minutes of running will release endorphin, the happy hormones. More often, a quick blast will be much more beneficial than a very long run in terms of recovery and avoiding tiredness. it will make you feel alive and revitalised. A quick run is a great way to de-stress.

 

2.  YOU WILL LOSE WEIGHT

Running for at least 30 minutes will guarantee a minimum of between 200-500 calories.It will also kick-start your metabolism and help you burn fat. Not only will you burn fat, but your body continues to burn fat after your run which can last up to 48 hours. A 30 minute run whatever your pace, ability or speed will help your weight loss goals.I prefer to run first thing in the morning meaning i make a conscious effort to eat more healthy during the day so as not to undo all my hard work. Does anyone else think like this?

 

3. YOU WILL RECOVER QUICKLY

30 minutes of running does not overstretch and overuse the muscles, making you less likely to get injuries. If you recover properly with stretching and the right food, you will be able to feel more refreshed in a shorter time and be ready for a longer run next time.

 

4. RESTFUL SLEEP

A minimum of 30 minutes running might even help with restful sleep. It’s not ideal to run just before your bed time, its more ideal to run in the morning or a few hours before a night’s sleep. Running has been found to reduce anxiety and may also help with depression in a healthy way.

 

5. DEFINE YOUR  MUSCLES

30 minutes of running (plus healthy eating) will help  tighten your stomach, strengthen your quads and change your body for the better overall. Just 30 minutes a day for 5 days can make a very big difference. Who does not want a tight stomach and strong quads? So put on those trainers and lets go :-).

 

Peace & Love

L

x

 

 

 

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RUNNING SERIES-3. THE IMPORTANCE OF WARM UP: THE BASICS

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WHAT, WHY, WHEN AND HOW TO WARM-UP BEFORE YOUR RUN.

 

The importance of a warm-up prior to exercise cannot be over-stressed. it raises the temperature and prepares the muscles, nervous system, tendons, ligaments, joints and cardiovascular system for the exercise ahead.By warming up, you reduce the risk of injury through greater muscle elasticity and increasing the heart rate. it is not advisable to rush straight in to the run as this tends to shock the body and increases the risk of injury and muscle tears. your warm up should be carried out immediately before the run, starting slowly and gradually involving all the muscles.

 

  1. Walk the walk.

you should aim to walk slowly for  three to five minutes. this circulates the blood through all the muscles, warming them and providing greater flexibility for stretching and exercise. it is a good idea to accompany this with arm circles or shoulder rotations. this gets the cardiovascular system to get into gear effectively and prepares for the movement of the arms when running.

 

2.  RUN

Warm the muscles further by running slowly and gradually for three to five minutes before increasing speed. This is important as it circulates the blood and warms up the muscles in preparation for the strenuous run.

 

3. PREP STRETCHES

Stretching aids  the transfer of blood to specific muscles and a critic part of the warm up. A flexible muscle is a stronger and healthier muscle. Strong, healthy muscles respond better to exercise and are better able to resist injury. The muscle groups to stretch before running are hamstrings,calves, hip flexors, neck, shoulders, triceps and the quadriceps. These stretches only need to be held for five seconds as that’s all it takes to get blood flow into the muscles. Simply hold your stretches at the point of tension , where it feels tight but not painful.

So put on your running gear, try these stretches and enjoy the run. i have forty six days till my first half marathon. managed a comfortable 5 mile run this morning.

 

Happy running 🙂 .

 

 

BEST POSTWORKOUT SMOOTHIE…ever

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So i made this smoothie last week and since then it has become my go to and one of my favs.

the ingredients are:

  • 2 frozen bananas
  • 1-2 oz. dark chocolate (i used Green & Black 85% cocoa)
  • 1/2 cup almond milk
  • 1 1/2 tsbp peanut butter (i also use almond butter)
  • dash of vanilla extract.

 

Dark chocolate, peanut butter and bananas make this smoothie a favorite. It’s indulgent without being unhealthy. The creamy, satisfying chocolate banana smoothie is a great way to get your sweet fix and works well for a quick pre or post workout boost.

Dark chocolate is actually packed with nutrients that are beneficial to your health. The nutrients come directly from the cocoa. To get the best benefits of cacoa, stick to dark chocolate with at least 70% caca0. Good quality dark chocolate has a variety of powerful antioxidants. Antioxidants help to get rid of free radicals, thereby preventing cell damage and slowing signs of aging. Flavonids, a type of antioxidant, also aid in lowering blood pressure.Theobromine, responsible for the bitter taste in cacao, acts as a weak caffeine. Dark chocolate is also rich in manganese, fiber, iron and magnesium.

The other main ingredient in the smoothie, bananas, is a better known source of healthy nutrients. They are widely hailed as a good supply of potassium, which keeps energy levels up and electrolytes replenished. The high level of vitamin B6 in bananas alone has numerous advantages in helping your body to function. This mighty vitamin aids in proper brain development and produces serotonin and dopamine, which are necessary for nerve communication and can affect mood. Bananas also add to your daily fiber requirement. Panut butter, besides rounding out the flavour, also gives a small boost of protein to the smoothie. However, if you have a peanut allergy, common substitutions could include almond butter or even sunflower seed butter.

even with all the health benefits listed, the main advantage of this smoothie is that it is a healthy dessert option.So go ahead and indulge with this naturally sweet chocolate banana smoothie.

 

ENJOY 🙂

Peace & Love

2017 GOALS

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New year, new goals right… so many people talking about new year resolutions. i personally don’t really do resolutions. i just feel that as a human being you should try to improve yourself everyday. you should always strive to be better than you were yesterday.things like working on self improvement should be a daily thing and so should being more kind and helpful to others. for that reason, these are not part of my goals which im writing down.

however, even though i don’t really do resolutions, i have some goals i wish to accomplish this year. i so excited about this year. life is looking up. 2015 was a nightmare year, 2016 improved tremendously, so im hoping 2017 will even be better than 2016. upwards and forwards. you have to carry HOPE with you or you have nothing. i have read that writing your goals down somehow helps keep you accountable, so i will try it. will be good to come back and look at this in 2018 and see how far i have come. i am diving them into two: 1. FITNESS. 2.PERSONAL.

 

FITNESS

  1. The most important fitness goal this year is to stay healthy and injury free. i have had a few issues with my right knee since end of 2015. so this year stretching and warm up are going to be a part of my routine every time i go training. a few minutes extra to stretch and warm up will make all the difference. cool downs are also very important. so i will be making sure to do proper warm up and cool downs.

 

2. This year is all about that BLACK BELT. In case anybody isn’t aware, i practice Wu Shu Kwan which is Chinese kickboxing. i am currently a 2nd Maroon. my 1st brown belt grading is first week of March and the black belt is in November. All the training from now till then is so that im in the best shape of my life for the belt. will try doing weekly write ups of how training is going :-).

 

3. Im also working on being consistent with YOGA. another reason to hate winter. the yoga classes are in the evening. its so dark and cold out there. i am lazy to take a 20min bus ride to yoga class at 7pm when it looks so cold and dark out there. im hoping to keep at it though. i noticed that when i started going religiously, i posture and breathing improved tremendously, which in turn improved my running and self awareness. i even slept better. if you have never tried yoga, give it a go, you will not regret it.

 

4. This year im CHALLENGING myself to compete in 6 HALF-MARATHONS. I wanted to start doing half marathons last year but it didn’t happen. im hoping this is the year i start.i did my first 10k of the yaer in Brixton last Sunday. most painful race. the last time i went running was a few weeks ago, so i basically went to run a 10k with no training. stupid thing to do, but it actually reminded me of how much i enjoy running and with training i know my time will improve. so the first half marathon is 2nd April. will be starting the half marathon plan next week. im actually going to follow a plan this time around.

 

5. The last but not least fitness goal is to start STRENGTH TRAINING at the gym again. Again, i blame winter for my lack of motivation :-). went to the gym last Thursday after a long time. last time i went to the gym, i could deadlift 60kg, i couldn’t even do 40kg last Thursday, that how weak i have become. hoping to be putting in at least 3 days lifting a week.

 

PERSONAL 

  1. PROCRASTINATION is the enemy. i just need to find the motivation within myself and get things done.i procrastinate a lot.

 

2. I need to be MORE SOCIABLE :-). i am a happy loner. i really just love my own space very much, which i guess comes off as being anti-social. i could go for days without actually speaking to another human if i didn’t have work or University. as long as i have music, im good to go. but of course, human interaction is very important for growth.so, this year im going to try and put myself out there and be more sociable.

 

3. I NEED TO SAVE MONEY. Im not very good with saving money. i haven’t been doing too bad actually. i used to be really bad with spending money and buying unnecessary things. im trying to live a more minimalist lifestyle, which is helping me spend more carefully. if i don’t really need it then i don’t need to be buying it.

 

 

4. I have been thinking of starting a YOUTUBE channel for a while now. This is the year i start working on that goal. i have been looking at equipment, its all very expensive but if i continue with putting away some money every month then its all possible. im really excited about it. i want it to be an extension of my Instagram and blog. spreading the message about aspiring for a more natural lifestyle which is sustainable for the environment and all animals.

NATURAL COUGH REMEDIES

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Happy new year to all :-). Hope everyone had a wonderful start to the year. i have been fighting cold and flu for the last two weeks. every time it seems like its getting better, i get attacked gain. i really absolutely hate winter. with all the other seasons, i feel like they all have something to love. summer brings with it sunshine. Autumn is for cozy nights in drinking cinnamon latte, wearing cozy jumpers. Spring has to be my favourite of them all, those beautiful leaves just make me appreciate nature so much. And then there is winter…flu, coughing, all the bad bacteria and infections going around. i mean seriously, who could actually say they love winter?

it messes everything up. i honestly just wish i could hibernate in winter. For years i had always used honey and lemon to get ride of the coughing. Since transitioning into veganism, i no longer use honey. so here are are few fruits i have been eating more of to help me fight the winter blues. i eat them on their own or mix them to make juice. very very yummy.

GINGER

Ginger is one of the most popular natural cures for coughing. simply cut fresh ginger into small slices and crush them slightly.Drink this herbal solution three to four times a day for relief from sore throat, non stop coughing and even congestion. You can also add some lemon juice and honey to it if you wish.

PINEAPPLE

When taken on an empty stomach, the bromelain contained in fresh raw pineapple juice is a powerful anti-inflammatory. Bromelain works on a variety of fronts to encourage healing and discourage illness. it has antiviral, anti-inflammatory, and antibacterial properties. together, these components can sooth a cough by calming the airways and fighting infection. One study found that pineapples are actually more effective at quelling a cough than cough syrup- up to 5 times more effective.

LEMON

Water may help loosen mucus and soothe an irritated throat. Dry, hacking coughs may respond to honey in hot water, tea or lemon juice.

CARROTS

Aside from improving your vision and fighting against cancer, the amount of vitamin A, in carrots has shown to help strengthen the immune system. Carrots have also been shown to reduce symptoms of respiratory problems, specifically asthma.

The fact that they are a natural respiratory-aid and have been shown to strengthen the immune system makes them perfect for fighting a cold or any other sickness that affects the respiratory tract.

RECIPE no3: SPICY RED LENTIL & SWEET POTATO SOUP

This tasty soup is packed with nutritional benefits making it perfect  for post-run recovery.img_57491

INGREDIENTS:

  • 500g sweet potatoes.
  • 1 red onion.
  • 1/2 tbsp cumin seeds.
  • 1/2 tsp ground coriander
  • olive oil.
  • 2 cloves of garlic.
  • 1/2 fresh red chilli.
  • 1/2 bunch of fresh coriander.
  • 80g red lentils
  • 750ml vegetable stock.
  • 300ml light coconut milk.
  • 1/2 lemon.

serves 3-4.

 

METHOD:

  1. Preheat the oven to 180 degrees/gas 4.
  2. Rinse, peel and cut the sweet potatoes into 2cm pieces and cut the onion into thick wedges.
  3. Place the onions and sweet potatoes in a baking tray and sprinkle with cumin seeds,ground coriander and salt and pepper, before drizzling with olive oil and tossing.
  4. Bake in the oven for 40-45 mins, or until golden and tender.
  5. Peel and finely slice the garlic and chilli. Finely slice the coriander stalks and reserve the leaves.
  6. Heat a tablespoon of oil in a heavy based saucepan, over a medium heat, add the garlic, chilli and coriander stalks. Heat through for a min or until golden brown.
  7. Add the lentils to the pan and stir to coat in the spices and oil. Pour in the hot stock and coconut milk.
  8. Slowly bring to the boil, before turning down to a simmer and cooking the lentils for around 20 mins or until soft.
  9. When ready,remove the vegetables from the oven and carefully spoon into the pan.
  10. Add the coriander leaves and blitz the soup with a stick blender or food processor until smooth.
  11. Add a squeeze of lemon, and return to the heat before serving.

 

E N J O Y 🙂

RECIPE no2: CAULIFLOWER, COCONUT OIL,GINGER & TURMERIC

This wholesome meal is ideal for chilly winter evenings after a long run or simply as comfort food foe those chilly days. It’s packed with healthy fats and complex carbohydrates needed to fuel the body.img_57041

INGREDIENTS;

  1. 1 tbsp cumic powder.
  2. 1 tbsp coriander powder.
  3. 1 tsp turmic.
  4. 1 tsp cumic seeds.
  5. 1 medium onion, finely chopped.
  6. 3 tomatoes, finely chopped.
  7. 1 medium cauliflower, stemmed and cut into bite-size florets.
  8. 400g chopped kale.
  9. 2 tsp ginger paste.
  10. 2 tbsp coconut oil.
  11. 1 red chilli, chopped and deseeded.
  12. saves 4 (depending on portions :-)).

 

 

METHOD:

  1. In a medium heavy based pan, warm the coconut oil briefly over a medium heat.
  2. Add the cumin seeds and stir until they start to ‘pop’.
  3. Adding the onions, cook for another minute, before adding the tomatoes. cook through for a few more minutes and stir.
  4. Continue to cook through until the tomatoes have softened.
  5. Stir the rest of the ingredients into the pan and cover and simmer for about 15 minutes, stirring frequently. Season with salt and pepper.
  6. spoon the stew into serving bowls and enjoy with rice :-).