At Home HIIT Workout #1


At Home HIIT Workout #1

I’m off to New York next month, I am so excited.  This month is full of all sorts of social events for me; lots of May birthdays, end of Rugby Season Ball, Magic Weekend (Rugby League) plus May Half-term.  So needless to say, more socialsing is taking a toll on my diet and to some degree my fitness.  So I’ve decided to incorporate a HIIT routine into my week a couple of times a week, scale back on the running but maintain my gym sessions.

I’m a BIG fan of HIIT (High Intensity Interval Training), it ticks many boxes for me.  Firstly, the workouts generally tend to be relatively short so it works with a busy work and family life!  Being shorter in length though doesn’t mean HIIT is easier, I’d say if done right it can be exactly the opposite.  Think shorter period of time but using maximum effort.

With any exercise please make sure you warm up properly beforehand and don’t attempt any form of exercise if you are injured without seeking medical advice.

At Home HIIT Workout #1

4 Rounds.  4 Exercises per Round.  15 Seconds Rest after each exercise.  Total Time 12 Minutes.

I love HIIT Workouts, shorter sessions but still maximum effort. Do first thing and feel the benefits all day! Click To Tweet


Round 1

Jumping Jacks – 30 Seconds

Rest – 15 Seconds

Push-Ups – 30 Seconds

Rest – 15 Seconds

High Knees – 30 Seconds

Rest – 15 Seconds

Wall Sit – 30 Seconds

Rest – 15 Seconds

Round 2

Skater Jumps – 30 Seconds

Rest – 15 Seconds

Tricep Dips – 30 Seconds

Rest – 15 Seconds

Lunges – 30 Seconds

Rest – 15 Seconds

Crunches – 30 Seconds

Rest – 15 Seconds

Round 3

Squat Thrusts – 30 Seconds

Rest – 15 Seconds

Arm Circles – 30 Seconds

Rest – 15 Seconds

Butt Kickers – 30 Seconds

Rest 15 Seconds

Flutter Kicks – 30 Seconds

Rest – 15 Seconds

Round 4

Mountain Climbers – 30 Seconds

Rest – 15 Seconds

Walkouts – 30 Seconds

Rest – 15 Seconds

Burpees – 30 Seconds

Rest – 15 Seconds

Plank – 30 Seconds

Rest – 15 Seconds



Post Gym Smoothie Recipe

Smoothie Recipe

Post Gym Recovery Smoothie Recipe

I train most mornings. I’m not a breakfast person, never have been although I have tried, but I do know that fuelling my body post workout will aid recovery and repair the muscles I’ve worked. For me this Post Gym Smoothie Recipe is not only tasty but is the right balance of protein and carbs. I do use a Nutribullet but I’m sure this works just as well in other blenders. I tend to make it the night before and keep in the fridge. Adjust the oats and add more Almond milk if you find it too thick.

This is one of my favourite smoothies. Its’ full of healthy ingredients and fills me up till lunchtime.

Post Gym Recovery Smoothie Recipe

One Nutribullet tall cup (approx. 590ml)
One big handful of Oats
2 Tbsps. of Greek Yoghurt
One big handful of frozen Blueberries
One banana
Top up with unsweetened Almond Milk (fill to max line)
Whizz up till Smooth

Drink, enjoy!

Post Gym Smoothie Recipe helps me to refuel and recover. Oats, Almond Milk, Banana, Blueberries, Greek Yoghurt. Click To Tweet


Do you have a post gym smoothie recipe that you use to refuel after a training session?  What ingredients make a good post gym Smoothie for you?

Sunday Morning Green Smoothie Recipe

Green Smoothie

Sunday Morning Green Smoothie Recipe


The Sun is out. Its Sunday. It’s 8.30am. I’ve just come back after a walk down to Newcastle Quayside with my husband.

Best time of the day! Best day of the Week!

Enjoyed a Skinny Latte to go whilst watching the market stall holders set up.

Back home, time for a Green Smoothie.

Green Smoothie Recipe

  • Nutribullet Tall Cup (makes 590 ml up to max level)
  • One big handful of Fresh Spinach
  • One big handful of Frozen Mango
  • One big handful of Fresh Kale
  • One inch of fresh Ginger
  • Water (fill to max line)

Whizz up then divide into 2 glasses

If not sweet for you replace water with fresh apply juice. It’s taken me a while to get to only adding water so you can wean yourself gradually from using juice by gradually increase the water to apple juice ratio.

Healthy Green Smoothie Recipe, great way to start your day! Contains Kale, Spinach, Ginger and Mango! Click To Tweet


At Home Bodyweight Leg Workout


At Home Bodyweight Leg Workout




Simple leg exercises that use only your bodyweight.  Concentrate on your form and technique.  These type of exercises are great if you are new to fitness or don’t have time to get to a gym. Use these exercises to tone and 20 to 30 minutes of cardio to burn fat.  Read my blog post Get your Legs Summer Ready for more advice on getting your legs ready for the summer.

Try My Quick HIIT 20 Minute Treadmill Workout if you want to blast your cardio and burn fat but don’t have the time to run a 5km.

Tone your legs with simple bodyweight exercises and burn fat with Interval style Cardio Click To Tweet


I am not a qualified Personal Trainer or medical professional.

All the views expressed are my own.  I am an experienced runner and train regularly at the Gym.  All my fitness programmes and training have been designed to suit my own fitness capabilities and goals but happy to share if you are looking for inspiration and motivation.

Before embarking on any form of exercise or fitness programme or if you have any medical issues or injuries please ensure you seek professional medical advice.

Get your legs summer ready


Get your Legs Summer Ready

Today was probably the first decent day weather wise that we have had up in Newcastle upon Tyne.  It doesn’t happen very much up north if you consider the amount of times I hear warnings of a mini heat wave happening down in the South East of England. Believe me when it happens where I live you really do make the most of it. So there was only one thing for it.  I put my shorts on.  Ok so I’ve sat in my garden most of the day and haven’t inflicted my legs on the unsuspecting public just yet.  But still it’s been nice to strip some layers off and finally get in the mood for summer.

So if you, like me wince at the thought of getting your legs out in public here are some tips for getting your legs summer ready.

If the thought of wearing shorts fills you with dread some tricks and prep will get your legs summer ready! Click To Tweet

Get rid of the Fuzz

The colder weather is great because you can get away with not de-fuzzing the pins for ages; it’s great! But there comes a time to get rid of the fuzz, you can’t conceal it any more.  Whatever method you choose; whether shaving, waxing, using hair-removal creams or something more permanent like electrolysis or laser hair removal get back in the habit.  Treat your pin’s to a scrub and apply some ‘fancy schmancy’ moisturiser.  At the moment, I love The Body Shop’s Body Butter Range, however an all time favourite of mine is Johnson’s Baby Oil, applied on wet skin straight after a shower.

Fake it

Yep if you feel that the world isn’t quite ready for the glare given off by your sun starved pins then a little bit of fake tan is in order. Either get it done at a beauty salon or use many of the readily available lotions that you apply yourself.  I personally like the moisturisers that also contain a tanning agent so you can build up the colour gradually; my favourites are Palmers Cocoa Butter Natural Bronze Gradual Tanning Moisturiser and Dove Derma Summer Revived Body Lotion.  Last summer I also discovered St Tropez Gradual Tan in Shower Lotion.

When you do feel brave enough to wander round in a pair of shorts please make sure you always wear sun screen. Burning is no fun and legs are a common body area to develop skin cancer; it’s simply not worth the risk.  Slather on the SPF!


I can go into why women are prone to cellulite but it’s not really going to change the fact that us ladies are prone to it. It can also be genetic so not purely a reflection of your lifestyle. It’s tough to shift (if that’s possible) and you can suffer from it no matter what age and how greater a shape you are in.  But there are things you can do to minimise it’s appearance.  Tone up, interval ‘fat burning’ cardio, drinking more water, eater a healthier diet and getting more sleep can help.  There are firming lotions available to buy but I’ve never tried them.  Also disguise those really cellulite areas with what you wear, floaty layers, slightly longer shorts.  Remember 90% of women have cellulite so if you are not alone if you do suffer from it!

Tone up

 OK I always think that if you are wanting to get in shape it’s best to exercise your full body but if you want to concentrate on your legs these are the following exercises I tend to focus on when I am training my legs.  With any exercises it can take time to see results but if you keep at it you will start to notice a difference particularly if you are incorporating cardio into you exercise plan as well.  The exercises I’ve listed below will target the leg muscles (and bum which is always a bonus) and can be performed at home as bodyweight exercises.  With the exception of the Box Steps and Side Step Ups no additional equipment is required.

Squats – target Glutes, Quads, Hamstrings, Calves

Hip Thrusts/ Glute Bridge Raises – target Glutes, Hamstrings

Alternating Lunges – target Glutes, Quads, Hamstrings

Side Lunges – target Glutes, Hamstrings, Quads

Walking Lunges – targets Glutes, Quads, Hamstrings

Wall Sits – targets Glutes, Quads, Hamstrings

Box Step Ups – targets Quads, Hamstrings

Side Step Ups – targets Quads, Hamstrings

Calf Raises – targets Calf Muscles

Check out My At Home Bodyweight Leg Workout

Perhaps aim to perform a leg workout out a couple of times a week and alternate with cardio or do the cardio before your leg exercises. The leg exercises will tone you up and the cardio (think intervals) will burn fat.

For more Leg Workout ideas check out Pinterest.

Whether you are happy or not with your legs, it’s always a brave step getting those legs out for the first time in the summer. There’s still time to get those legs summer ready, so what are you waiting for?

How do you get your legs summer ready?

Running Music Playlist May 2016

Running Music Playlist May 2016

I’ve been told that running music can boost your performance by up to 15%. If that’s the case then great, I kind of get that if I’m listening to something upbeat as it can seem like my running stride changes. For me, personally, I use music as either a distraction or to focus me on my run, especially if I have to resort to running on the treadmill. To be honest, I don’t always listen to music when I’m running outdoors. If I’m running on a beautiful sunny morning, through the park it’s nice to take in more of what’s going on around me and helps me to enjoy my run just that little bit more. Other times if I want to push myself more or perhaps get a run in the bag I’ll listen to music.  Running music can also make me push on just that little bit further.

We all run very differently, have different running stride lengths and at different paces. When it comes to music we are told to consider the BPM (beats per minute) of a song. After research it seems runners are recommended to run to music that has a falls on the 147 to 160 BPM range. You can actually calculate your own ideal BPM to suit your running pace; I intend to share that in another post once I get my head around it.  I generally think your running stride tends to adjust to the beat of the music so bear that in mind when you put a running playlist together.

When I put my a running playlist together I tend to go for music with a good beat and tunes I like after all who wants to run to something they are not a fan of?  I also like to put in what I call angry songs which are full of driving beats, maybe the odd thrashy guitar and something that builds; these are great for those hard parts of your run like hills or even the home straight when you want to push it a little bit.

Listening to music when running can push you to run harder or even take your mind off a hard run Click To Tweet

Here’s my Running Music Playlist for May 2016


Running Music

All my music is available to download on iTunes or any other digital music sites such as Amazon.

Do you like listening to music when you run or do you prefer to take in what’s going on around you more?  Do you have a Running Music Playlist that motivates you when you are out on a run?

Workout Playlist May 2016

Workout Playlist May 2016

Putting together a new workout playlist is always a great way to perhaps give you an extra bit of motivation at the gym.  I try to change my workout music monthly and hit the shuffle button so it’s hard to second guess what’s coming up next.  I generally like my music to be upbeat but I occasionally chuck a slow one in there just because I like that particular track.

I’ve put together an Infographic of my May 2016 workout music playlist, in case you are in need of a little inspiration.

All my workout playlist songs are available on iTunes and other online music stores such as Amazon.

Putting together a new workout playlist can help give you a little extra motivation when you hit the gym. Click To Tweet

 Workout Music

What new songs have you added this month to your Workout Music Playlist?

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