Guide to New years resolutions

New years is around the corner and soon we’ll be making all kinds of unattainable goals but wait before we do that, lets stuff our faces with Christmas cookies, candy, and excessive amounts of Christmas dinner foods…. that our bodies don’t  really need.

Just because you’re on holiday doesn’t mean your whole life should be on holiday. Every single day  you go to work, eat healthy-ish, go to the gym and tomorrow you do the same again. So why is your diet and exercise routine also taking a holiday… ‘well because I’m going away for the holidays’ you might say. Ok yes. Point taken. But think for a moment. If you were going to a work conference and staying in a lovely hotel… would you still stop exercising or ‘dieting’. Probably not. You will still watch what you put in your mouth. You will still try and workout in the hotel gym or do a little hotel room HIIT workout.

The whole point about making weight-loss resolutions in January is to lose the weight you gained over December. So instead of waiting until January first to start your new diet or exercise routine, start today. Don’t wait until you’ve messed it all up. If you start working on your resolution today then you can treat Christmas day as your cheat day instead of your cheat month, and then continue your healthy habits the very next day.

Here is a short workout you can do anywhere that will keep your heart rate up and even maintain some muscle during the holidays.

Workout breakdown

10 x pushups

20 x jump squats

10 x hip thrusts (bridge)

20 x jump lunges

25 x air bike

5 x burpees

Repeat 2-3 times.

 

 

 

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Our Trip to Busan – Busan Bucketlist – South Korea

Usually when we visit Busan, we just go to the beach visit the restaurants. This year we explored some more. We got hold of 10 things to see in Busan and tried to get to all of them. We kinda did, but we didn’t visit the places that needed a bus to get there since we don’t know the bus system very well.Here is our Busan Bucket list and where we’ve been thus far

Things to see in BUSAN

Places we’ve been to

Haeundae Beach

Out of the 4 times that we’ve went to Busan we’ve stayed in the Haeundae area 3 times. The first time we didn’t do enough planning and had to stay in a motel. But since then we’ve been staying in Airbnb apartments and I have to say I prefer it. We’ve never had any problems and the apartments are always really clean and well looked after. In addition its situated in Marine City, my absolute favourite part in Haeundae

Haeundae Beach has a lot to offer. It has the beach, a cinema, lots of western style restaurants like Hard Rock Cafe, Thursday Party and Bombay Breau

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Dongbaekseom Island

Donbaekseom Island is accessible from  Haeundae beach. The entrance is on either sides of the Westin Chosun hotel. It has a hiking trail around the island with a great view of the surrounding ocean

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Gwangalli Beach

Gwangalli beach was quit since it was a cold and windy day.

IMG_8506.JPGThe beach isn’t the only thing worth seeing. The street across from the beach has a lot of hotels, restaurants and coffee shops and bars. I can imagine that its a great hangout place at night.

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Most of the coffee shops are 2 or 3 stories high giving you a marvellous view of the beach and bridge

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Gwangandaegyo Bridge

I haven’t been on the bridge or travelled over it yet but we were able to see it from Marine city and again from Gwangalli beach

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Centum City – The largest shopping complex in the world according to the  Guinness World Records.

The shopping complex has a shinsagea department store along with 2 other malls inside it. There’s a huge food court and just about any shop you can think of, even a Smeg store

Zooraji at Centum City is a dinosaur themed playground for children. Its free and the kids absolutely love it

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BIFF Square

A lot of brochures tell you to go to BIFF square, its supposed to be the Busan International Film Festival Square but we didn’t see any move stuff at the sqaure. The square is mostly just a Korean Food Street Food market. If you’re into that kind of thing then go for it. But we’ve been in Korea for a while now and Korean food isn’t a novelty anymore and we often tend to avoid it. Been there, done that, got the T-shirt.

Places I still Want to See

These places will be on our list of places to see when we go to Busan again next year

Gukje Market

Gijang Market

My brother recently moved to Gijang so we’ll get the oppertunity to visit Gijang Market over Christmas

Haedong Yonggungsa Temple

Gamcheon Cultural Village

Beomeosa Temple

Taejongdae Park

Seokbulsa Temple

Taejong-Dae

Gamcheon Culture Village

Gamcheon Culture Village is also known as Little Sicily in Asia

Oryukdo Skywalk

Haedong Yonggungsa

 

So there it is. My Little list of things I’ve seen and things I still need to see in Busan !!!!

 

Staying motivated for gym

To be honest, it’s not always easy to go to gym every single day. Sometimes things happen in your life and you might feel down and in the dumps. When you feel down, the last thing you want to do is go to the gym. Sometimes it’s just easier to stay at home, buy a tub of ice-cream and eat all your feelings. That’s how I often feel. For the last few weeks I’ve been eating too many sugary foods, so I’ve decided to tone it down a bit and cut down on wheat and sugar for two weeks.

But… I’ve also had to make a really hard decision work wise that effected my personal life. I had a lot of feelings that I had to deal with while making my decision. This meant that although I’m generally not a fan of chocolates and bread these were the only things I craved constantly along with my new eating plan. Bearing in mind that I’ve only been cutting out sugar for 2 days so far, I’ve already had a snickers bar, Baskin and Robbins ice-cream, Oreo Cookies and Peppero sticks.

So how do you stay motivated? When it comes to your diet, just begin from the beginning. So I’ve eaten all that shit today, but tomorrow I’ll start afresh. It’s all about mindset, you have to be strict and not allow yourself to fumble. If you do eat something you shouldn’t have, eat clean again at your next meal and keep eating clean. We all make mistakes. As long as you don’t keep making mistakes you’ll be okay.

One of the biggest struggles I had to go through lasted about 2 years. We were living in a new country, we didn’t have any friends. Everything was new and we couldn’t talk with anyone. Our families didn’t know what we were going through because they haven’t been through the same kind of thing. I’ve been ‘dieting’ on and off again, never really sticking to anything. I’ve also been going to gym intermittently but not really taking it serious.

Then in the beginning of this year we went back home for a month and I asked my mother in law to take a picture of me. ( I was pulling my stomach in here)

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When I saw the picture I was really upset with myself for letting myself go. My stomach was protruding, my legs looked huge and none of my old jeans fit me anymore. Its not that I was fat, I just felt uncomfortable in my own skin. And the worse is, I didn’t even realise what I’ve done to myself. I use to have muscles in my arms and legs and all of that has dissipated. I’ve let my feelings show on my hips and stomach. While I was there I decided that I would go back to gym as soon as I got back to Korea and try and eat cleaner.

Since I’ve been back I haven’t allowed myself to slack (too much). When I’m tired in the morning after the previous day’s workout I assess whether skipping a day would really benefit me. For example skipping on a Wednesday would be pointless for me because I’ve only been training 2 days in a row. That’s not really a reason to skip just yet. I have to workout for at least 4 days in a row before I could allow myself to skip. Usually by then I feel much better and just keep going. I also allow myself to rest on a Sunday so whenever I want to skip I just tell myself that I could have a rest on Sunday. All I have to do is push myself until Sunday.

Paleo Chicken Fingers

Once upon a time I went paleo for a while and discovered a few great recipe’s One of my absolute favourites are Paleo Chicken Fingers. Its a basic coated chicken finger with some honey, olive oil, spices and almond flour. Its really easy to make. You simply pop it in the oven and within 30 minutes its ready to munch

These chicken fingers are garlicky sweet with a pinch of pepper and super filling. They also tend to melt in your mouth, having the coating makes them nice and tender. My husband absolutely loves it. You can make them on their own as a snack or add some sweet potato chips or other vegetables.

You need some olive oil and honey to dip the chicken in, then mix almond flour and garlic pepper together. First you dip the chicken fingers in the honey oil mixture and then pop it in the flour mixture until coated thoroughly. Place it on a baking tray and bake in the oven at 150 degrees for 30 minutes. The oil in the mixture will crisp the almonds.

INGREDIENTS

  • 3-4 chicken breasts cut into strips.
  • 1 Cup Almond flour
  • 1/4 cup honey
  • 1/4 cup olive oil
  • salt, garlic pepper, paprika

Mix the almond flour,salt, garlic pepper and  paprika in a bowl. Mix the Honey and Olive oil in a separate bowl.

Dip the chicken strips in the honey mixture. When covered dip it in the dry mixture. Cover well. Lay the covered chicken pieces in a baking dish and bake until golden brown or until well done. ( 30 minutes at 150 degrees)

Shop the ingredients

 

Run like you’re late for Potions Class – Part 3

Now that you’ve been running for 3 days a week and walking for two. You’ve had tow days to rest before starting the next phase of your running program.

For week 3 you’ll go back to walking 3 days a week but running for 2. On the two running days you’ll walk at a moderately easy pace for 2 minutes and then run at a moderate level for 3 minutes. You’ll carry this out for 25 minutes on both days ( I see that this isn’t set out on day 5 😞 )

For week 4 you’ll run for two days and increase your running time to 4 minutes per interval instead of 2! Good luck and have fun.

What the level of intensity means?

Easy Walk or Run: 60-70 percent of your Maximum Heart Rate, MHR ( you should be able to maintain and carry on a conversation)

Moderate Easy Walk or Run: 70-75 percent of your MHR ( you should be able maintain this level and exchange a few sentences at a time)

Moderate Walk or Run: 75-80 percent of MHR, (conversation is limited to a few words at a time)

Speed Walk or Run: 80-90 percent of your MHR (conversation is limited to one-word exchanges)

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