How Taking a Holiday Helped My Training

So I’ve just come back from my first overseas trip with two friends to Bali and it was a really well needed break. I was so excited to go and spend some time in some nice warm weather, getting massages, sightseeing and doing all the nice things you do on getaways. My body felt as though it really really needed this break, it’s the little things like being able to give not only your physical state a rest but also your mental state. With my training leading up to this holiday I felt that I hit quite a big plateau in my training where I was leaving the gym feeling like I hadn’t worked as hard as I could have. Not only did this have an impact on my body but I was then kicking myself about it and it was getting me quite down because I felt like I hadn’t accomplished a good training session. But in Bali things changed…

  1. I was able to completely relax. Sleep ins, slower exercise (walking along the beach and up stairs).
  2.  I was able to de-load. No weights, no sprints just swimming by the pool.
  3. Relax on nutrition. Not be so strict on my diet, try new foods and nourish my body.

But taking this past week off work + training and mainly focusing on the complete opposite of what I usually would (RELAXING) had a massive impact on me. During the last few days of the trip and coming back home my body felt like it was ready again to start training harder than ever! It was an amazing feeling walking back into the gym and lifting heavier than I was before I left. It just went to show the importance of rest and how it positively affects the mind AND body.

Meal Prep Recipe: Beef And Spinach Meatballs

This recipe is on rotation constantly at home! Make a marinara sauce to go with it, or have them with some salad or vegetables. You can also substitute turkey mince for the beef, as turkey is a rich source of protein and a great source of iron, zinc, potassium and phosphorus. Try these meatballs for you next meal prep, I usually have 3-4 balls per meal, depending on how big they are. Original recipe can be found here

Ingredients
-1kg lean ground beef
-1/2 yellow or white onion, dicedmeatballs
-3 cloves garlic, minced
-2 tbsp extra virgin olive oil
-3-4 cups baby spinach leaves, chopped into small pieces
-1 cup old-fashioned rolled oats (or 1 cup prepared oat flour)
-2 eggs
-1/2 cup milk
-1/4 cup parmesan cheese
-3/4 tsp sea salt
-1/2 tsp black pepper
-1/2 tsp dry basil
-1/2 tsp crushed red pepper

Directions
-Preheat oven to 375.
-If you don’t have prepared oat flour, add 1 cup of old-fashioned rolled oats to a food processor and grind until fine (should take 30-60 seconds).
-Heat olive oil in a skillet over medium heat. Add the onion and sauté until it’s beginning to become soft and translucent, about 5-6 minutes. Add the garlic and cook for another minute or so. Add the spinach. Cook and stir until it begins to wilt, about 2-3 more minutes. Pour the veggies into a large bowl.
-To the bowl, add the oat flour, 2 eggs, the milk, cheese, and spices. Mix well until combined.
-Add your ground beef and gently mix until combined.
-Roll the mixture into round balls and place on a pan lined with foil and lightly sprayed with cooking spray.
-Cook at 190 degrees for about 18 minutes or so, then broil for 2-3 minutes to get them slightly browned.

RECIPE: Coconut Almond Grain Free Porridge

This porridge recipe is easy and delicious! No wonder I’ve had it so many mornings recently. If you’re intolerant to oats or just wanting to try a new version of porridge, this is the recipe for you!

Coconut Almond Grain Free Porridge

• ¾ cup (180 ml) unsweetened almond milk3-Minute-Coconut-Almond-Porridge-3
• 6 tablespoons (39 grams) unsweetened shredded coconut
• 3 tablespoons (21 grams) blanched almond meal/flour
• 1½ tablespoons (about 10 grams) golden flaxseed meal
• ½ teaspoon (2.5 ml) pure vanilla extract
• Pinch of sea salt

Place all ingredients in a saucepan and gently heat while stirring. You can add your choice of flavourings and natural sweeteners eg cinnamon, coconut sugar, maple syrup.

The porridge is ready once it starts to thicken which usually only takes a couple of minutes.

Top with your preferred choice of fruit, nuts and seeds. Drizzle some more maple syrup or honey if needed and enjoy!