Sleeping plays a vital role in your health and well being, ensuring you get enough sleep can help your physical and mental health. Sleep deprivation can result in poor thinking, reacting, learning and working all of which are skills we need to use on a daily basis.
Having a busy schedule can sometimes result in not getting enough good quality sleep. We have started to incorporate the below into our lives to ensure we are getting the best quality sleep we possibly can.
Cut the caffeine- Each person’s tolerance to caffeine is different, but it is a known fact caffeine gets your body geared up for activity and leaves you feeling energised. We tend to stop drinking caffeine after lunch time unless we are really struggling to stay awake. Drinking caffeine too late in the day will more than likely disrupt your night’s sleep. If you are used to drinking caffeine in the evening why not try swapping it for a decaf coffee or a herbal tea.
Put down the Technology- This one can be really tough especially if you are so used to getting into bed and catching up on social media etc. Checking your phone or watching TV is probably part of your night time routine but studies have shown that the light emitted from electoral devices can disturb our sleep. Try and put your phone down 30 minutes before going to sleep and make sure you don’t sleep with your phone too close to you.
Stick to a routine- Try to give yourself a ‘bed time’, we all set alarms to wake up in the morning so why don’t we give ourselves a time to go to bed. Our bodies love routine and sticking to a similar routine each night should help you wind down. We love getting into bed early but we do find it a lot easier in the winter months, we try and get a minimum of 8 hours of sleep a night.
Avoid drinking too much before bed- There is nothing cosier than sitting in front of the fire on a cold autumnal evening, sipping on a hot beverage. Although it may be lush at the time you may not thank yourself when you are woken for the toilet on several occasions. We would suggest having your hot evening drink a little bit earlier to reduce the risk of this happening.
Limit napping- Daytime naps might be tempting (if you have the time) but they can make it harder for you to go to sleep at night. We would suggest limiting your naps to 15 minutes and setting an alarm so you don’t sleep any longer.
‘We believe that happiness does not come from looking perfect but from achieving your own personal goals and feeling confident in yourself’ – Nutribuddy
Feeling confident in yourself can be easier said than done. It can take years of hard work and determination which we know at times it can be hard. We have tripped and fallen time and time again and on certain occasions we have full on face planted the floor, but you know what we go back up, we put on our big girl pants and continued going because these hurdles are what made us stronger and gave us the determination to go again.
We met when we were 16 and we are now 25, as you can imagine we have been through a lot with one another we have wiped away the tears but also celebrated some amazing milestones in each other lives. One of the biggest changes that has occurred in 9 years is most definitely our confidence. We have learnt to not give a s*&t (excuse our language) about what anyone else thinks about us, we do what makes us happy instead of making sure everyone else is happy. Several people have commented on how much we have changed, it’s almost like we have found our voice we are no longer timid 16 year olds.
Everyone’s journey is going to be different you shouldn’t compare your journey to someone else’s journey and you most certainly shouldn’t tailor your journey to be like someone else’s. Following someone else’s journey isn’t going to help you get the results you want, just be yourself and listen to your body.
We love what Nutribuddy stand for they want to help both women and men feel confident about themselves and as a result help them achieve their goals. As you can imagine we jumped at the chance of reviewing Nutribuddy, we are breakfast fanatics especially when it includes porridge or porridge oats that can be blended to make pancakes. Breakfast is our favourite meal of the day and If we could we would eat it for every meal of the day. At the weekend we often do eat breakfast for lunch/dinner as well as breakfast because we have more time to experiment and make yummy creations.
When we both received a Nutribuddy kit in the post and couldn’t wait to tuck in! They were incredibly generous with what they sent us which meant we really got to try and taste the products experimenting with it in different ways. We just wanted to add we are not using Nutribuddy to lose weight!
We were each sent:
Bag of instant chia & coconut porridge- this is super quick to make, it literally takes a couple of minutes. We have eaten the porridge on its own a couple of times as the coconut sweetens it enough!
Flax seeds & Desiccated coconut- We had never tried flax seeds before, but since trying Nutribuddy flax seeds we have been sprinkling them on everything. We have always been a fan of desiccated coconut it is a perfect porridge or pancake topper!
Breakfast shake (it a cute glass jar)- This is the perfect on the go breakfast you simply add water or milk to the mix, shake it up and there you go! We both travel a lot for work/leisure and we sometimes have those days were we are running late and don’t have time to prep a beautiful Instagram worthy breakfast!
Protein shaker- We are loving this protein shaker, we find so many protein shakers leak which can be so annoying! We are always on the go so having a reliable protein shaker in our bag is always handy because lets be honest protein doesn’t always smell the nicest.
We decided to experiment with the ingredients and made the most delicious porridge which you which you can see below! The only extras we purchased for the porridge was the toppings because after all it should be illegal to not add toppings to porridge!
Its January, the month were everyone is trying to be good and healthy! December has been and gone and everyone is trying to work off the extra weight they have gained. Its great to see so many people back in the gym! No matter how many times you fall down, stay strong and have the courage to get back up again!
This January why not try these amazing B-Fresh cold pressed juices. We definitely prefer juices to smoothies, so when we received these B Fresh Juices in the post we couldn’t wait to try them. We received three flavours; Strawberry fields, Green Warier and Golden Glow.
Strawberry Fields- This juice was by far our favourite it was sweet, but not sickly sweet. It was so refreshing and perfect to have in the afternoon when you need a little pick me up.
Green Warrior- This juice was really nice but if you don’t like the taste of spinach we wouldn’t recommend it is the juice for you. We had this juice first thing on Monday morning giving us the energy boost we needed. There was a subtle hint of Ginger but the main flavour in this juice was spinach.
Golden Glow- this was the juice we were most sceptical to try, there is something about carrot and turmeric that is a little daunting. We were pleasantly surprised and downed the bottle instantly. The main flavours coming through are orange and carrot but at the end you get a subtle kick of heat from the turmeric. This would be an ideal drink to wake you up on a sleepy morning when you are dreading the daily grind.
Head on over to Bfresh and place an order you won’t regret it! Or you can find them on Instagram where they regularly post and run competitions.
The festive period has started and we couldn’t be happier! Christmas is a time to celebrate with the people you love and whilst doing so you are probably going to be eating a few more calories than normal. If you are going to stuff your face with all the Turkey, Mince Pies, Chocolate and anything else you can get your hands on (we know we will be) then it might be a good idea to get up and get moving. The majority of people tend to gain a few additional pounds at Christmas due to excessive eating but this doesn’t have to be the case.
We would never suggest you sacrifice treats at Christmas but you should ask yourself before you open your mouth for another mince pie, do I really want it, or am I just eating it because it’s there?
Staying active during the festive period is so simple, you don’t have to go running every day or even step foot in the gym if you don’t want to, but doing small amount of exercise will help you maintain your weight.
Christmas shopping is a great way to keep active (unless you do it all online). You walk a lot further than you think when shopping and its fun as well so that is just an added bonus.
If you have a spare 15/20 minutes during the day (not Christmas day) why don’t you do a The Body Coach workout? These workouts are all available on Youtube and they really do make you sweat.
Christmas usually involves a lot of dancing which is also a great way to stay active. If you have several Christmas parties booked in then just be mindful of the drinks you are drinking, we like to have Vodka, soda and fresh lime.
Why don’t you suggest going for a walk with your family or friends, we don’t think you can beat a nice wintery walk. It’s the perfect time to wear your new bobble hat or coat you got for Christmas. Every year our families go on a walk on Christmas morning (even if it does end in the pub) and we absolutely love it!
Don’t stress yourself out too much though, after all Christmas is a time to relax and de stress.
It is a well known tradition to have Christmas pudding after your Christmas dinner. it is often the showstopper of the night it often arrives flaming blue and drowned in brandy. making a Christmas pudding can be quite time consuming as you have to steam each of the puddings for a number of hours, but we have to say it is definitely worth it as they taste waaaaay better than the shop bought ones.
We absolutely love making energy balls they are the perfect snack pre or post workout. We wanted to make some festive energy balls and after scrolling through Pinterest we made the decision to create Christmas pudding energy balls!
Recipes makes 20 Energy Balls
Energy Ball Ingredients
200g Dates Pitted
60g Dried cranberries
1tsp Ground Cinnamon
1tsp Ground Nutmeg
1tsp Ground Ginger
25ml Almond Milk
2tbsp Honey/maple syrup or agave nectar
Soak the Cashews in water for 5 hours (or over night)
Place all the energy ball ingredients in a blender and blend for 10 minutes
Roll the mixutre into equal sized balls (make sure you flatten the top)
Place the energy balls into in the fridge
blend all the cashew frosting ingredients in a blender until smooth
Place the frosting in the freezer for 20 minutes
Once the frosting has chilled spoon a small amount on each energy ball
add redcurrants for decoration
We were browsing Eventbrite like we regularly do looking for interesting events to attend. If you don’t know what Eventbrite is it is a website where you can be the host of an event or purchase tickets for events (its great and we are so addicted it even featured in our September favourites). You use the search engine to type in the sort of events you want to attend and some are even free. When we came across the GirlBoss event with Niomi Smart we knew we had to attend.
We have been following Niomi across all her social media platforms for quite some time but if you don’t know who Niomi is she is a lifestyle Blogger and YouTuber. The tickets were just over £5 and the event was being held at the Hoxton in Shoreditch, a venue we had not been to before.
The event was due to start at 6:30PM and when we arrived (10 minutes late) everyone was already seated. We walked into the kitchen area to grab a drink and Niomi advised us on what drink we should choose. They had wine on offer but we opted for a delicious Sibberi water which was naturally flavoured with maple. We thought it was great that Niomi was there welcoming the guests as they arrived and it turns out she is even lovelier in real life.
Niomi is an incredibly genuine and inspiring girl and her attitude to life is truly infectious. We left the event feeling more motivated than ever. It’s all down to hard work, being consistent and being as authentic as possible in everything we post.
We will definitely be keeping an eye out for more GirlBoss events in the future and we think you should as well.
Saturday morning we were up early and headed to the gym to work out our arms and chest. Commuting into London daily means we don’t have time to prepare and cook pancakes in the week so making pancakes at the weekend is a lovely treat.
These pancakes are so fluffy and delicious we cannot wait to make them again!
Serves 10 Pancakes
Ingredients for Pancakes
150g Oats or Oat flour (we just blended oats)
2 tsp Baking Powder
3 tbsp Desiccated Coconut
2 scoops of Vanilla Whey Protein
2 egg whites
50ml Almond milk (add gradually)
Stewed frozen berries (we got ours from Tesco)
Blend your oats until they form a flour
Add the rest of the dry ingredients and blend.
Add the rest of the ingredients and blend until it forms a batter.
Heat your pan (medium/high heat) and melt some coconut oil.
Add a table spoon of mixture to your pan and flip once bubbles appear on the surface.
In a separate pan you will need to stew your frozen berries until they are piping hot.
Stack the pancakes and add the topping.
We were having one of those days were we really didn’t want to go to the gym. The sun was shining and we wanted to make the most of the summer sunshine (good job we did it started to thunder and lightning soon after our workout). We had never tried a Body Coach workout before so decided to give it a go.
The Body Coach has a Youtube channel where he uploads live videos once a week. The HIIT session we did was 20 minutes long and oh my gosh it is an absolute killer. When Joe Wicks says you are going to sweat he really does mean it.
In the session we completed there were 5 rounds of 4 exercises, you do 30 seconds of work then you rest for 30 seconds. The exercises in the workout were; High knees with straight punches, Press ups, Squat jumps (imagine you are shooting a basket ball) and finally a Burpee with four mountain climbers.
We will definitely be going back for more!
After the session we refueled our bodies with a PHD Chocolate Peanut flavour protein shake.
5 Benefits of HIIT
1. It only takes 20 minutes; you can complete a HIIT session in the morning before work or even in your lunch break.
2. You will burn more fat during the session and after the session is complete. You will burn more calories in the 24 hours after the HIIT session.
3. No equipment is necessary.
4. It’s free and you don’t need to spend money on a gym membership.
5. You will always be able to challenge yourself no matter how fit you are.