Following the success of the first ‘Season of Indulgence’ Chocolate Protein Granola recipe. I’ve decided to bring you a delicious recipe every Saturday throughout December. This week I’m sharing my favourite breakfast treat: Chocolate Protein Pancakes. If you love a fluffy ‘American-style’ pancake but haven’t mastered the recipe, then look no further. These are a fantastic ‘healthier’ alternative to traditional pancakes and the process is so simple that you can be sure to master the perfect fluffy pancake every time.
As a festive holiday lover, I’m so excited to be final counting down the days to Christmas. Although I’m aware that for many of us this is going to be a totally different occasion to the ones we have previously enjoyed.
Alas, with the festival of indulgence upon us I am relieved that most of us in the UK will be allowed back to the gym. There is no better excuse than Christmas to overindulge and be gluttonous but I always try to maintain a gym schedule so I don’t turn into a couch potato and undo my year of hard work.
To be completely transparent I have found Lockdown 2.0 really hard and just not had the motivation for home-workouts. The gyms opening up on the 3rd is certainly a huge relief for me and if you are struggling to find the motivation to get back in the gym then why not attempt my advent challenge?
Here is a 12-day challenge that you can incorporate into your gym workout:
12 reps for each exercise, no rest between each exercise. Repeat the set 3 times with a 30-second rest between each set.
Mason twists (try adding a 6kg weighted ball)
Heel taps
Bicycles
Day 2: 2.5 km run or 5km cycle
Day 3: Leg Day
12 reps for each exercise, no rest between each exercise. Repeat the set 3 times with a 30-second rest between each set.
Squat + weight
Using a dumbbell/ kettlebell or weighted ball hold the weight close to your chest and squat
Reverse lunges + weight
Using dumbbells or kettlebells hold the weights either side of your body and let them hang whilst lunging
My favourite is using a sandbag and placing it across my shoulders
Romanian deadlifts + weight
Using dumbbells or kettlebells hold the weights in front of your thighs, bend your knees to a 45-degree angle, so the weights are now level with your knees, and stick your bum out. Then slowly squeeze your glutes whilst returning to a standing position
Day 4: 100 consecutive skips
Day 5: 5 pull-ups
If you have never tried these before then this might sound like an easy challenge but attempt to do 5 pull-ups in a row. If you already know your pull up max then try to hit that!
Day 6: Ab Challenge 2
12 reps for each exercise, no rest between each exercise. Repeat the set 3 times with a 30-second rest between each set.
Mountain Climbers
In and out crunches
1-minute plank
Day 7: Arm Day
12 reps for each exercise, no rest between each exercise. Repeat the set 3 times with a 30-second rest between each set.
Weighted Lateral Raise
With dumbbells in each hand, raise the weights from the side of your body to shoulder height
Overhead tricep extension
With dumbbells in each hand, start with elbow bent over your head and weights positioned at shoulder blades, slowly extend your arms straight above your head
Row and tricep extension
With dumbbells in each hand, first start off by bending your knees, pushing your butt back bend forward so your chest is in line with the floor
For the row: extend your arms fully and then bend your elbows bringing the weights towards your waist
For the tricep extension: In the same position you finished the row in, with weights at your waist, slowly extend your arms straight behind you and then bend your elbows bringing them back into your waist
Day 8: Hit 10,000 steps
Day 9: Leg Day 2
Leg Press
The most effective way of using the leg press machine that I have found is to do 4 sets
On your first set start with a weight you are more than comfortable with just to warm up
For me this is 80kg, I know I can easily do 12 reps and my legs don’t burn after
For the next set increase the weight
Again, for me, this is adding an extra 10kg. I can comfortably do all 12 reps but my legs can feel the impact
For the next 2 sets, hit your max and feel the burn
For me, this is 110kg or 120 kg, I know that depending on my workouts for the week sometimes I really struggle with the 120kg
*I’m just saying the weights I use as an example to help explain my workout process. Please don’t feel pressured to achieve these goals as it will only cause injury*
Abductor Machine
Yes, this is the machine that everyone associates with giving birth, it isn’t the most flattering exercise but it really works!
For this machine, I would do 3 sets of 12 reps
Starting with a weight you are really comfortable with
For me, this is 45kg
The other 2 sets try it at your max weight, ensuring you hit all 12 reps
For me, this ranges between 55 or 60kg, again dependent on the tiredness of my legs from my recent sessions
Hip Thrusts
Lying on your back use either the bar from the squat rack or weighted ball place gently onto your lower abdomen
Bend your knees and with your feet flat on the floor, make a V shape with your legs
Slowly lift your hips towards the ceiling, ensuring your core is tight and your back is straight. If you have a weak core you might find your back curves and this is likely to cause injury
Do 12 reps and repeat 3 times
Day 10: 10-minute stretch
I’m always amazed at how many of my fellow gym-goers don’t stretch, it is one of the reasons I believe I keep my injuries to a minimum. After every session, no matter how short it has been, I ensure that I finish it with a 10-minute stretch.
Inflammation is the bodies response to a perceived injury or infection and is most commonly a very healthy response from your body. However, this immune response sometimes occurs when it ought not to when stimulated by:
toxins in the body
chronic stress
obesity
autoimmune disorders
Instead of helping the body heal, if these triggers persist, the chronic state of inflammation can lead to a number of health challenges that can be as severe as cardiac disease, depression, arthritis, brain disorders and even cancer.
Studies at Harvard Medical School state the best tools for combating inflammation in the body comes from your food and not a pharmacy. The key is to avoid or diminish sugar, refined carbs, fried foods and red meat – All of which cause significant levels of inflammation.
5 anti-inflammatory foods
1. Food rich in Omega 3-6 – Udos Oil is the best source of Omega 3-6-9 on the market. 2. Ginger 3. Blueberries 4. Strawberries 5. Oranges
As the festival of indulgence (Christmas) commences I thought I would bring you a series of blogs to help you keep on track with losing the lard. Although those Lindt reindeers might be tempting for breakfast, this chocolate granola will be sure to keep those cravings at bay.
Preheat oven to 180°C. Line a baking tray with baking paper (if you don’t have any just stir more regularly to avoid the mixture sticking).
Place the mixed nuts & fruit, oats, protein powder and cinnamon in a bowl – mix together.
Pour in the coconut oil and agave over the mixture, mix until combined. If your mixture looks a little dry then feel free to add slightly more coconut oil. You will have the perfect consistency when parts of the mixture start to combine.
Spread out evenly over the baking tray (with or without baking paper).
Bake for 10 minutes, then stir. Bake for another 5-10 minutes until your mixture is browned.
Remove from the oven and allow to completely cool.
Serve with 3 tablespoons of Alpro Vanilla Yogurt.
The Granola freshly baked
Benefits of Granola to helping you lose the lard:
Improves blood pressure and cholesterol levels: Oats are high in fibre and a great source of beta-glucan, which has been shown to help reduce blood pressure and cholesterol levels.
Reduces blood sugar: The dried fruit, nuts, and seeds will help reduce blood sugar levels, which is essential for people with obesity and diabetes.
Provides many antioxidants: Coconut flakes and chia seeds are excellent sources of antioxidants which will help with inflammatory conditions.
*Disclosure: Some of the links in the blog post are affiliate links, meaning at no additional cost to you I will earn commission if you click through and make a purchase*
We all know the difficulties that can arise when attempting to lose the lard and get in shape but there is nothing that will make you want to give up more than having muscle aches and pains.
When your body just feels like it has had enough but you want to keep going!
Don’t worry I have recently discovered the most incredible tool that is sure to have you back on track and who doesn’t love a massage, especially when it is at home and you can have as many as you want for a one-off cost.
Lockdown has definitely taught me that home workouts are no joke, even my rigorous stretching regime wasn’t eliminating the muscle soreness the following day after a full-body HIIT. After being bombarded with massage gun adverts on Instagram, I thought there was no better time than to investigate purchasing one, especially whilst all the salons were closed and I wouldn’t be having a Swedish massage anytime soon.
After searching the internet and finding copious massage guns available on the market, I came across the FYLINA Massage Gun, with over 400 5-star reviews on Amazon I knew it had to be worth the £69.99 investment. Although with Amazon Prime it is now £59.99! That might seem pretty expensive on initial reflection but it has to be my favourite purchase of the year.
With over 6 massage head adapters, there really is an option to target every muscle group and over 20 adjustable speeds means you can adjust the intensity according to the deep tissue muscle relief you require and probably, more importantly, the force you can withstand.
Say Good-bye to muscle aches!
*Disclosure: Some of the links in the blog post are affiliate links, meaning at no additional cost to you I will earn a commission if you click through and make a purchase*
Are you tired of hearing these miracle workouts that will give you abs in 2 weeks?
Are you looking for something that really works?
Here are 2 top tips to get you on your way to losing the lard and getting ripped:
1. Start in the kitchen
Your diet is the key to perfecting your physique!
As a massive foodie myself, I hate all the nonsense that is discussed online and more specifically the fad diet market. As a female in their mid-20s, I hate seeing my friends be enticed by the ‘skinny teas’ and ‘detox diets’. The key to achieving the physique you want is consistency and having an eating regime that works for you.
Here is some nutrition advice to help you get started:
If you are looking to increase muscle then increase your protein intake
Fats aren’t all bad – Avocado, eggs and nuts are all high in fats but they are fantastic for your fitness progress. These foods will help stabilise your insulin following a workout which is imperative for losing weight.
Don’t restrict yourself but keep treats in moderation! This is the area I am the biggest advocate of, you need to have a programme that is sustainable for a long duration, not just a quick fix. It is important to treat yourself and listen to your body.
Tip: Why not try 5 days eating well and 2 days allowing some treats
2. Stop doing thousands of sit ups and crunches
People think the key to washboard abs is doing 100 sit-ups, this is not true, it is important to work all muscle groups!
If you are performing the exercises correctly then you should be using your core in almost every exercise you do, regardless of the muscle group you are working.
Having used weights several times a week for the last 5 years I decided to grab a variety of fitness equipment ahead of Lockdown 2.0. That’s when I decided to purchase the Ab Abdominal Exercise Roller thinking this would be no challenge and a good way of sustaining the current definition I had but I couldn’t have been more wrong.
I’ve always been extremely competitive and I was confident I could get to 10 ab rollouts no problem, it was probably one of the most gruelling upper body exercises I have ever done. As I mentioned earlier it is important to work all muscle groups, this single piece of equipment will be perfect for an upper-body exercise; working the arms, the abs and the glutes, as you try to maintain balance whilst extending your upper body.
This little piece of equipment really will help in your quest to achieve the perfect abs. I can assure you that trying to sit up the following day was no easy task.
Beat the lockdown panic buying and get this ab roller to help you lose the lard!
*Disclosure: Some of the links in the blog post are affiliate links, meaning at no additional cost to you I will earn commission if you click through and make a purchase*
Are you tired of wasting money on fitness and health products that just do not work?
Me too!
The fitness and health market has become so overly saturated with products and influencers, that it can be really difficult to know who to trust and who is just selling a product to earn a little extra money on the side without having even tried it.
Why I started Lose The Lard
My primary goal for Lose The Lard is to provide my following with honest reviews on a variety of fitness and health products to ensure you do not waste your money again and genuinely hit your goals to get in shape.
What will feature in my posts
Reviews on products ranging from health supplements to weights, workout guides to fitness clothing, nutrition plans to fitness videos, and so much more. Lose The Lard will feature the best products I can find on the market to ensure you hit your goals and feel body confident.
Recommendations
If you have any products you would like me to review then please do get in touch with me by leaving a comment on this post.
Lose The Lard 