LISA DEE FITNESS
Sharing my stories to help inspire you to live a healthier and happier lifestyle :)
Monday 14 December 2015
An Icy Experience 😍❄️
Friday 4 December 2015
Comforting Chickpea Stew
Nothing feels more comforting than a bowl of stew during the cold months.
At this time of year, I’m craving healthy but warming ingredients, I like to play around with foods and flavours –Beans, lentils, root vegetables and anything hot and spicy.
This winter stew is perfect for cold dark evenings, a spicy change from the heavily gravied stews we are used to in Ireland and calls for simple ingredients most of us keep on hand.
This is a vegan dish, but don't run away just yet if you're a meat lover, the chickpeas give it the protein punch needed in an easily filling main meal dish. The mushrooms add that "meaty" texture.
I like to serve this with quinoa or sometimes a pitta pocket to dunk.
Double the measures and freeze an extra batch, this tastes even better a day or two after cooking once the flavours have all mixed up together.
Ingredients
400g can chickpeas (drained)
1 can organic chopped tomatoes
2 tbsp tomato purée
1 green pepper
5-8 mushrooms
25g golden raisins
1/2 an onion
2 cloves garlic
1 red chilli (can use 2 for a spicier kick)
Juice 1/2 lemon
Pinch of salt&black pepper
1 tsp ground cumin
1 tsp ground coriander
Sprinkle Cinnamon Powder (trust me ;) )
1 tbsp of coconut/walnut/macadamia oil
How to:
Chop up mushrooms, onion, garlic, peppers and chillies.
Lightly sauté all the veggies and chillies in the tablespoon of oil along with ground coriander and cumin, stir gently for 4-5 minutes until veggies are cooked.
Add chopped tomatoes and tomato purée before adding the can of chickpeas and squeeze of lemon.
4. Add salt and pepper along with cinnamon at the end and allow to simmer on a lower heat for about 25 minutes.
Serve with a sprinkle of chopped fresh parsley!
TIP: Add a dollop of Greek yoghurt on top once served to cool the spicy kick!
Wednesday 2 December 2015
Can I ‘spot reduce’ fat?
This is a question I hear ALL the time and it is time to set the story straight!
The term ‘spot reduce’ refers to being able to lose fat from a particular part of your body. Many girls say they want toned tummies or toned arms, and they really are only interested in doing exercises targeting those areas, in the hope they will become smaller. Doing abs exercises for your belly a few times a week without any other exercise will NOT give you a flat tummy.
It really is a dreamy fantasy, imagine if we were actually able to spot reduce those areas we don't like so much while keeping the bum and boobs in place!
I hate to say it but it is NOT at all possible to spot reduce.
In order to achieve a toned tummy or leaner thighs, you need to lose body fat and gain muscle throughout your whole body! Your body works as a whole,we can’t pick and choose where fat comes off, the same way we can't choose where it goes on!
Some girls may notice that certain areas of their body tend to lose weight quicker, this all depends on the individual and genetic makeup, not what exercises that they complete.
Your abs are like the rest of the muscles in your body, you can work and work at them and yes you will build them up but unless you work hard to lose body fat too, you will not see an ounce of definition around your abs!
So stop wasting time trying to spot reduce one area of your body, work your whole body, eat the right foods and focus on shaping your body as a whole, instead of bit by bit.
Love Lisa xx
Tuesday 1 December 2015
Become A Morning Person!
5 STEPS TO BECOME A MORNING PERSON!
What you think about before you go to bed, could be what you think about when you wake up. That's why many who fall asleep with stresses, wake up feeling unrefreshed, thinking about the same stresses. We will use your fitness goals as an example; If you want to get up early to hit a workout, and get the day started with a fresh bang, then have a read of your fitness goals before you sleep or keep a photo reminder on your bedside table, or the ceiling about your pillow! As soon as that alarm goes off, you will know why it’s important to get out of bed and get the day started, you'll have the reminder fresh in your mind. By having that constant reminder of where you want to go, will make your morning routine a lot easier.
The best, and sometimes only, thing to stop you from hitting the snooze button a hundred times is to place your alarm clock across the room. When it goes off, you actually have to get out of bed to turn it off. You don't want to wake the whole house by leaving it buzzing. Getting out of bed to turn it off is better than a sleepy kick from your partner snoozing beside you. As soon as you are up, there's little chance you'll jump back into bed as your body is more awake from moving from your comfy spot.
When you wake up you are dehydrated which is half the reason you feel groggy! Most then make the mistake of reaching for caffeine in the form of a tea or a coffee straight away, which only dehydrates you more. As soon as you wake up, the first thing you need to do is drink a big glass of lemon water to wake up your digestive system and your whole body. Have a rule that you can only reach for the coffee mug once you have rehydrated yourself.
If you are guilty of going to bed super late due to social media, watching television, or still working, then you need to stop and create some downtime before bed. I personally struggle with this a lot, I find myself working until close to midnight many weeknights, a habit I'm trying to fight.
Simple Changes To Improve Your Body Composition
Regular physical activity is really good to help fight visceral fat. You must do a combination of weight training or resistance training as well as cardio (eg. walking/running) for the best effect. Even if you just start with walking, you'll find yourself feeling fitter and able for more in a short space of time. If you're unsure what to do, enlist the help of a coach in your local area or online to help you get started on your fitter journey.
Sugary drinks will provide you with tonnes of calories that won’t give you any of the nutrients you need! We call this "empty calories". There is also a chance that soft drinks promote the storage of fat around your organs and in your liver due to the sugar rush causing a blood sugar spike and then promoting the fat storage hormone to get to work in your body.
Add This One Change To Your Day 🍃
Monday 30 November 2015
Is Breakfast A Struggle? Still Hungry?
Your breakfast should generally always be healthy balance of protein, healthy fats and carbohydrates. Especially if this is all new to you and you have yet to learn which foods make you feel more energised than others.
Are You Eating Enough?
A small bowl of fruit will not be enough to get you through to your mid-morning snack or lunch meal. You'll find a quick burst of energy before an equally as quick energy crash. Your body has been fasting, resting and recovering all night, breakfast is one of the most important meals of the day to fill up on nutrients for the day ahead, to keep the fire burning, it is so important that you are filling up on the right foods.
Processed breakfast cereals can cause a huge dip in blood sugar levels just a couple of hours after eating.You are more likely to crave more unhealthy high sugary foods throughout the day, which is your body calling for more cheap and quick energy.
If you're not yet able for a bigger breakfast, it's ok to begin with a light but smart breakfast and then it's completely cool to have a snack before lunch! A snack with the right balance of protein and fats or carbs will keep you satisfied until your next meal and avoid the dreaded blood sugar drop which in turn leads to yucky cravings.
If you're not yet able to stomach a bigger breakfast early in the morning, have a quick smoothie or if you really cannot get out of bed, prepare the fresh shake the night before and take it on the go!
1/2 cup unsweetened almond milk
1 tbsp cacao powder (optional)
4 ice cubes (if preparing fresh in morning)
Directions