Fitness

Healthy Sweet Potato Cottage Pie by Laura Scanlon

Sweet Potato Cottage Pie

This is the perfect Sunday dinner or easy mid week dinner. It is honestly so tasty you won’t want to stop eating it.

Ingredients

  • 500g extra lean beef mince

  • 1 small onion finely diced

  • 1 carrot peeled and finely diced

  • 1 stick of celery finely diced

  • 2 cups salt-reduced beef stock

  • 1/4 cup of peas

  • 1 clove garlic crushed

  • 2 tbsp tomato paste

  • 2 tbsp olive oil

  • 1 tbsp Worcestershire Sauce Or Tabasco

  • 3 large sweet potatoes cut in half longways

  • 1 tsp cinnamon

Method

  • Preheat oven to 170C

  • Line a baking tray with baking paper and place sweet potato halves on tray.

  • Drizzle with olive oil, sprinkle a little cinnamon and place in the oven for 50 min.

  • Heat remaining olive oil in a large pan over a medium/high heat.

  • Add mince to the pan and break up with a wooden spoon to remove lumps. Cook, stirring regularly, until mince has changed colour and is cooked through.

  • I like to drain excess fat off meat before next step.

  • Add garlic and onion to the pan and fry, stirring constantly, until the onion is transparent.

  • Add carrot, celery and peas to the pan and continue to stir mixture until vegetables have softened.

  • Pour beef stock, worcestershire sauce OR tabasco and tomato paste into the pan and bring the mixture to the boil. Reduce to medium/low heat and allow to simmer and thicken for 10-15 minutes.

  • While beef mixture is simmering, remove sweet potato from the oven (when cooked through and soft) and allow to cool slightly.

  • Being careful not to burn yourself, scoop sweet potato flesh out of each half using a large spoon and place in a mixing bowl. Discard the skin.

  • Using a potato masher, mash the sweet potato with a little butter until smooth.

  • Pour beef mixture into a large baking dish and top with mashed sweet potato.

  • Place in still hot oven for 15min to turn sweet potato golden and thicken the meat mixture further, then serve.

  • Enjoy

Don’t forget to #laurabodyzone if you post your delicious meal on on Instagram ;)

Laura xx

Cape Town Charity Event by Laura Scanlon

Hey guys, 

Wishing you all an amazing week ahead.

I had the honour of being apart of a special event last Saturday. It was for a non profit charity called Girls With Wiings, they distribute sanitary products for homeless and underprivileged women here in Cape Town. Research shows that the lack of access to feminine hygiene products is a big problem that effects poor, vulnerable women and girls in South Africa. They can't afford the proper sanitary products so they are forced to turn to alternative options that are mostly unhygienic and pose serious health risks.


The Girls With Wiings is a great initiative and it was so much fun getting up on stage and doing a 30 minute bodyweight cardio/lower body workout. Every ticket to the event buys a sanitary bad full of necessary products for one underprivileged women. 

The event had some amazing sponsors like Under Armour ZA, Loreal, Adventure Boot Camp, USN & FITNESS Magazine. Congratulations to Koinonia Baloyi who is the founder of the charity for running an amazing event. I am excited for the next one already.

Here are some pictures from the day.

 

 

Pregnancy Fitness with Roxanne (Guest Blogger) by Laura Scanlon

My Guest Blogger

Hey guys, 

In the world of blogging I love reading other fellow fitness blogger's blog posts and that is why I have teamed up with the gorgeous Roxanne Ekhaese AKA (@_roxyfit_) on instagram. She is currently in her third trimester and has shared her pregnancy experience and fitness tips with us.

About Roxy

Hey, I’m Roxy! I am a ex professional tennis player and now a personal trainer and fitness blogger. I love to write about fitness, healthy eating and living an active lifestyle. I made this brand and platform to inspire and motivate others to be the best versions of themselves! No need to follow any trends, its all about finding the right healthy lifestyle for you.

http://www.roxy-fit.co.uk/

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 _@roxyfit_

Roxanne Ekhaese

 

My Quick fire questions for Roxy

  1. Outdoor or indoor workouts? Outdoor
  2. Training in big groups or one to one? One to one
  3. Morning or evening workouts? Morning
  4. Cardio or weights ? Cardio
  5. Yoga or Pilates? Yoga
  6. High intensity or low intensity workouts? High intensity
  7. Chocolate or vanilla ? Chocolate (only dairy free though as I am allergic
  8. For breakfast sweet or savory? Hmmm tough one as like to mix but sweet
  9. Spicy or non spicy? Spicy
  10. Sprints or Spinning ?  Sprints
  11. Netflix or YouTube? Youtube
  12. Phone Call or Text? Phone call
  13. Instagram or Twitter? Instagram
  14. Hip hop or house music? Hiphop
  15. Big Party or Small Gathering? Big party
  16. Normal Clothes or sports clothes? Sports clothes but love getting dressed up outside of work
  17. Football or Tennis? Tennis
  18. Beach or mountain holiday? Beach (One day the dream is to live by a beach)
  19. Cinema or theatre? Theatre
  20. Summer or winter holiday? Summer all the way
  21. Private jet or boat? Private jet
  22. Trainers or Sandals? Sandals
  23. Hamburger or Tacos? Tacos (gluten free ones ;P)
  24. Online Shopping or Shopping in a Store? In store
  25.  Don’t forget to Follow me on Instagram for more workouts, what I get up to, what I eat in a day & health tips : @_roxyfit_

LInk's to Roxanne's Pregnancy Blogs Below

Click HERE to read Roxy's blog post "How did I stay fit"

Click HERE to read "5 Tips that helped in my second trimester"

 

How to stay Motivated by Laura Scanlon

Motivation

No matter what time of the year it is, we all reach a slump at some point. It can be for any reason and once you miss a couple of days training, your food choices usually suffer and then a vicious cycle starts. It is ok to take days off but only when you feel they are needed, for example when you are sick, feel like your coming down with something, your body is tired etc. It is when you start to feel lazy, this is when you need a kick.  

What motivates me

I get asked a lot "what keeps me motivated" and my answer is simple, to be better, faster, stronger. I love the feeling after a workout, the sense of achievement, the endorphins, it is a feeling money can't buy. Yes I have days where I feel unmotivated, we are all human, but I try my best to still make an effort, especially with my food choices.

I read an article recently that really struck me and it was actually on a day I wasn't feeling so motivated. It was an article about overthinking situations, and overthinking about life in general and how we should all try live in the moment. What really struck me the most in the article was the last part where the author spoke about comparing yourself to others and how people moan about having to exercise daily. She said that any able-bodied person who can wake up in the morning, put their trainers on and go for a run has struck gold in life, Why? because there are people who simply can't. I hope this thought motivates you as much as it did for me.

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Be your Own Motivation

Stop comparing yourself to others. Be You.

 

Motivational Fitness Tips 

 

1.  Forget the saying "Summer bodies are made in winter" our health should never be a seasonal thing. Fitness should play a role in your life daily, even if it is a "rest day" you should be consciously aware of your food intake and how your body is feeling.

 

2. Don't set your alarm an hour later in the winter than summer to skip the gym. Keep your routine the same. If your waking later than usual it is likely your body is more sluggish and tired, which will ultimately lead to bad food choices. 

 

3. Try out a new class to keep you motivated. There is such a variety of classes to choose from and most gyms offer at least a first free class so why not avail of them.

 

4. Train with a buddy and get fit together. Nothing beats getting up in the morning when you have a friend counting on you. 

 

5. Buy yourself some new activewear to motivate you. 

 

6. Set a goal for yourself. Whether it is a 1 rep max for a squat, a faster 5k time or just to feel fitter. Give yourself 4-6 weeks to see changes and go for it.

 

7. Update your music, get some energetic music to help you through your workout.

 

8. Get outdoors and embrace the fresh (sometimes wet) weather. Rain, hail or sunshine, stay committed and get moving.

 

9. Up your daily water intake, if you struggle with water, chances are you may be dehydrated and you don't even know it. Buy a 2 litre bottle and sip it throughout the day. Avoid putting any sweeteners into it.

 

10. YOU get the opportunity to wake up and move, some people don't.

 

Laura x

 

 

Run Better with These Exercises by Laura Scanlon

8 EXERCISES TO IMPROVE YOUR RUNNING

 High Knees X 20

Kick Backs X 20

Lunge & Torso Twist X 10 (each leg)

Runners Lunge (hold 30 seconds each leg)

Kneeling Hip Stretch (hold 30 seconds each leg)

Calf Stretch (10 reps each leg)

Glute Stretch (15-30 seconds hold each leg)

Quad Stretch ( 30 seconds hold each leg)

NB. 2 rounds before and after your run. You do not need to do exercises 1+2 (high knees, kick backs) after your run.