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Pro V Fitness

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22.01.2022 Garden Green Smoothie~ I really enjoy the cool quickness of a green smoothie during the summer months. This slightly sweet, refreshing and energising green smoothie always goes down a treat. It also is hands down one of my favourite things to make and enjoy after an AM sweat session.... Ingredients: 1 apple, cored and with skin on 1 frozen banana, 1/2 a cup of frozen blueberries 1 small cucumber, roughly chopped 1/2 lemon juiced 2 cups of baby spinach 1 handful of mint Put all the above ingredients in the bullet or blender and enjoy! #pro_vfitness #cleaneating #greensmoothie #refresh #fitnessmotivation #healthylifestyle #healthyliving #youarewhatyoueat #nourishyourbody #boostyourimmunesystem #enjoy

17.01.2022 Remember to add fresh seasonal veggies to your meals. I honestly can’t remember the last time I ate a meal that didn’t include veggies. For me, they’re main attraction at breakfast, lunch, and dinner. But I’ve worked with plenty of clients who can go days without eating an adequate amount of veggies.... They might opt for a little lettuce in a sandwich, or a side of potatoes, but too often vegetables tend to be an after thought. Including vegetables into your meals is extremely important. Veggies are rich in nutrients and antioxidants, which boost your health and help fight off disease. Additionally, they’re beneficial for weight management due their low calorie content. It’s simple~ fresh ingredients make great healthy food. Load up on the good stuff!

13.01.2022 Healthy Chicken & Vegetable Sausage rolls. For a healthier option, these chicken and vegetables rolls are absolutely delicious! Make a big batch and pop any left overs in the freezer. Sausage rolls really are the very best kind of comfort food-especially when the weather is cold and we are all home in lockdown.... Check out the easy to follow recipe below: Ingredients: 1 cup of (70g) fresh whole meal bread crumbs 500g free range chicken mince 1 egg, plus 1 extra lightly beaten egg 1 zucchini, finely grated 1 carrot, finely grated 1/2 onion, grated 1/4 cup chopped coriander leaves 1/4 cup chopped flat-leaf parsley leaves 4 sheets of frozen low fat pastry, just thawed 1 tablespoon of sesame seeds Tomato or sweet chilli sauce, optional, to serve Method: 1. Preheat the oven to 200c and line 2 baking sheets with baking paper 2. Process breadcrumbs,chicken and unbeaten egg in a food processor until well combined. Place in a bowl, mix well wit vegetables and herbs, then season. 3. Place 1 pastry sheet on a floured surface and halve. Spoon an eighth of the mixture length ways along centre of each piece. Fold one edge of the pastry over and tuck in beside filling, then fold over the other side to make a roll, pressing down lightly to seal. Repeat with remaining pastry and filling. Cut rolls into 3cm pieces and cut two small incisions into each roll to prevent splitting. Cover and chill for 30 minutes. Brush with beaten egg and sprinkle with sesame seeds. Bake for 25-30 minutes until the rolls are lightly golden and cooked through. Serve with your favourite sauce on the side and ENJOY!! #pro_vfitness #healthysausagerolls #healthieroptions #youarewhatyoueat #lockdowncooking #guiltfree #enjoythelittlethings #homecooking

09.01.2022 Blood flow restriction training (BFR) The aim of BFR training is to trap as much blood into the working muscle group as possible. This is achieved by wrapping a tourniquet inflatable cuff (connects to a compressed gas supply)or specially designed bands around the top of your arm or leg prior to training. When the cuff is inflated, it still allows blood to enter the area via the arteries, but stops it leaving intravenously, causing a pooling effect.... Since the ability of blood flow and inadequate oxygen supply (hypoxia) is dramatically reduced to my working quad muscle, metabolic stress and cellular swelling are greatly increased. Which means I’ll gain rapid muscular strength and mass in my right quadricep. (I have a strength imbalance~ my right quad is weaker then my left). The benefits from this type of training are: - You will experience an unbearable BURN you never dreamt possible! This burn~ causes cellular swelling which shocks the muscle into new growth. - Your muscles quickly become deprived of oxygen and can’t get rid of accumulating materials which creates a lot of metabolic stress~ a major mechanism for muscle growth. - It allows you to quickly tap into fast-twitch muscle fibres, which have the biggest growth potential. - You will gain more while doing less~ one of the biggest benefits of BFR training is the ability to achieve the same results from low intensity resistance exercises as those achieved through high intensity resistance training. With BFR training, you use much lighter weights. This is ideal for people that cannot lift heavy weights due to injury, age or other factors. #pro_vfitness #bloodflowrestrictiontraining #musclebuilding #strengthgains #improveperformance #stiveforprogress #nopainnogain #improveyourself #strengthening #makeithappen

04.01.2022 In a nut shell! Ladies please don’t fear weight training or lifting heavy weights! Weight training is the secret sauce to any women’s weight loss and is what will help you achieve a toned and sculpted physique. Here’s the truth: ... When you lift heavy weights your muscles get STRONGER, not bigger. Strength training will help speed up your metabolism, which means you’ll be able to burn more calories as you increase your lean muscle. It goes back to the old, but true saying, You are what you eat. In this sense, a faster metabolism might allow you to eat more food without gaining weight, but strength training alone won’t lead to massive muscle growth. To truly increase your muscle mass, you would need to bulk up your diet considerably, and your training would be specifically programmed to hypertrophy ONLY! Hypertrophy is an increase/growth to the muscle cells and is achieved through a specific method of sets, reps and time under tension when lifting weights. Don’t be afraid to lift it ladies! #pro_vfitness #lift #squat #dontfearweightsladies #strongnotskinny #trainhard #trainsmart #bodygoals #bodypositivity #beyourbestself #trusttheprocess #makeithappen

02.01.2022 Exercise to feel good not to punish your body~ Exercise releases endorphins, which makes us feel happier. It is a great way to feel better about yourself, and relieve some built-up stress and tension that you may have. If you do feel like exercising, remember that being at home in lockdown doesn’t mean you can’t keep your body moving! ... Yes, getting out side for a quick run or long walk is always an option, but there are a lot of ways to exercise from home. From online workout routines to yoga- or you could even have a dance party in your bedroom. Haha!! Most importantly, any exercise you’re doing should be for enjoyment or to stay healthy. Please remember that exercise should not be a punishment- it should be something you enjoy doing! #lockdownisnotanexcuse #keepmoving #strong #mindset #striveforprogress #enjoyehatyoudo #stayactive #beaccountable #noexcuses #dontgiveup #makeithappen

02.01.2022 Spiced salmon with coconut and cashew cauliflower rice This dish makes a great mid-week meal that comes together really quickly. It’s low in carbs, high in healthy fats and protein. One serving provides over 80% of your daily potassium and 40% of your daily magnesium!... Be sure to check out the recipe below~ Ingredients: 2 tbs of coconut oil 1 onion, finely chopped 1 cinnamon quill 1 cauliflower, roughly chopped 1 tsp each ground cumin, ground turmeric and dried chilli flakes 400ml can of low fat coconut milk 3/4 cup of roasted cashews 2 large centre-cut salmon fillets (skin on) 3 tbs of mustard seeds 2 tbs of coriander seeds Juice of 1 orange 1 long red chilli, thinly sliced Coriander leaves, to serve Method: 1. Method two tbs of coconut oil in a large pan over medium heat. Add onion and cinnamon, and cook, stirring for 3 minutes or until golden. Whiz cauliflower in a food processor until finely chopped like rice, then add to the pan cumin, turmeric and dried chilli. Stir for 3 minutes or until well combined. Add coconut milk, cashews and 1/2 cup of water. Season with salt, then partially cover with lid, reduce heat to medium- low and cook, stirring occasionally, for 15 minutes or until thick. 2. Melt 2 tbs of coconut oil in a large fry pan over medium- high heat. Season salmon with salt, then cook, skin side down, for 4 minutes or until skin is crisp. Turn and cook for a further 3 minutes. Transfer to plate, reserving cooking oil in pan. Rest salmon, loosely covered with foil, for 5 minutes. 3. Return pan to heat with remaining 1 tbs coconut oil. When hot, add mustard and coriander seeds, and cook for 1 minute or until fragrant. Remove from heat and stir in orange juice. 4. Divide cauliflower rice among plates. Top with salmon and red chilli~(optional) and spoon over coriander seed oil. Serve with fresh coriander leaves. Enjoy!! #pro_vfitness #healthyeating #cleaneating #nourishyourbody #essentialnutrition #freshisbest #healthyrecipes #foodismedicine #healthyliving #youarewhatyoueat #easytomake #enjoy