Workout of the week #10

Hey Everyone!!

Today’s workout is a elastic power/yoga band focused workout. We’ll do it as a circuit and will focus mainly on our lower bodies. Next week I’ll share a upper body elastic band workout.

The elastic band is an incredible piece of equipment which lends some resistance to your body weight training. After doing the same exercises our bodies get used to the resistance. Then we have to either add more reps or add some resistance. Before you go buy some dumbbells and hope that you’ve gotten the right size, get an elastic band. There are quite a few exercises that you can do with a simple elastic power/yoga band. In addition it is easy to work with and really light to carry around, which means you can throw it in your handbag to do some leg lifts at work or when you’re on holiday.

Workout Breakdown

2-3 Rounds

10 x Side to side Squat

10 x Clam circles

10 x Back leg lifts

10 x Lying bridge with abduction



Food inspired by Hogwarts houses – Gryffindor Fresh Tomato soup

Recently I’ve been a bit Harry Potter obsessed. We’ve been watching the series on TV over the weekends and this prompted me to make foods that can represent the various Hogwarts houses. Since Gryffindor is probably the most well known Hogwarts house, I’m starting off this series with a Tomato soup inspired by the colors of the Gryffindor house, red and yellow.

This tomato soup is a lovely orange red color, it has a fresh taste that melts in your mouth, the thyme and bay-leaf explodes in your mouth and accentuate the bacon with the tomato. It is a lovely soup especially for the cold winter months



  • 4 slices bacon, cut into small pieces
  • 2 carrots, chopped
  • half an onion, chopped
  • 1 tablespoon crushed garlic
  • 1 tbs butter
  • 1½ tomato ketchup
  • 1 tablespoon flour
  • 4 cups chicken broth (more to thin out the soup at the end as needed)
  • ½ teaspoon dried thyme
  • 1 bay leaf
  • 20 fresh baby tomatoes (any kind)
  • 2 tbs sugar ( to reduce the sour taste of the tomatoes)

Click here for full directions


Run like you’re late for Potions Class – Part 2

Hi again my fellow ‘Potter heads’. I hope you enjoyed the last two weeks of running and walking. This week you’ll be walking for longer periods and you’ll have 3 days of running instead of the usual 1.

By now you’ll have build enough endurance to carry on for longer periods. You’ll also be doing longer intervals of running.

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)

Workout Breakdown



Seasonal Specials

Workout of the week #9

Hi everyone!!! Its time for our workout of the week. I hope you enjoyed last weeks‘ HIIT workout. This week we’re going to start to add some kettle bell work into our routine. We’re going to start every workout this week with 30-50 Kettle-bell swings. If you don’t have a kettle bell you can just use a dumbbell, I usually do since our gym doesn’t have kettle bells. Look at how easy it is. Just a note about kettle bell swings, make sure that you maintain your back so as not to get hurt. Proper form is key.

Workout Breakdown

Warm up

30 x kettle bell swings

Workout ( do 2 – 3 Rounds) 

10 x Bulgarian Squats per leg

10 x Stiff legged Dead lift

10 x Side to side Squat

Have fun and let me know how it went!!!




African Spiced Quinoa

Today’s recipe is an African inspired recipe. I haven’t made a lot of quinoa before, only twice to be exact but I do know that it is high in protein and a great substitute for rice.

My African spiced quinoa adventure begins because we use a set amount of money for our weekly groceries so as to not go over budget. On Saturday we bought fried chicken, which wasn’t all that with our weekly grocery money leaving us with only 20,000 to last us until Thursday when we get paid. I was planning on making sausage quiche on Sunday but after adding up all the stuff I realized that if we make this one dish we have no money left for the rest of the week. Instead my husband and I decided to buy mini sausages, a frozen Pizza and 5 packets of quick cooking noodles. We ate some of the noodles on Sunday and it didn’t fill me up at all, I was craving all day long.

This morning when my husband suggested we eat the rest of the noodles since that’s what we have to eat, I just decided NO! I remembered that we still had some quinoa that I bought a while ago and decided that I would rather eat that, than more noodles 🙁

I cooked 2 cups of coconut milk and added 1 cup of quinoa. In a separate pan, I fried onion, red pepper, tomato and grated carrots with barbecue spice, peri-peri spice, ginger and curry. Once the milk cooked away I added the vegetables to the quinoa et viola!!! African spiced quinoa. It was super filling and kept me full until 6 that evening. Since my husband had his noodles there is more than enough left for me for tomorrow. Yay!



  1. Heat 2 cups of milk for every 1 cup of quinoa in a pot until it boils. Add 1 cup of quinoa and lower the heat until cooked dry.
  2. In a separate pan, heat the oil. Saute the onions and green peppers. Add the spices and stir. Lower the heat and add the tomatoes and carrots.
  3. Cook until soft
  4. Once the quinoa has cooked dry, fluff it with a fork. Add the vegetable mixture and stir until mixed
  5. Serve.