healthy living

Almond Butter Oat & Coconut Balls by Laura Scanlon


Ingredients

  1. 1 cup of rolled oats

  2. Half a cup of desiccated coconut

  3. A quarter cup of cocoa nibs

  4. A quarter cup of honey or agave syrup

  5. 2 tablespoon of coconut oil melted

  6. A half ripe banana (optional)


Method

  • Melt coconut oil

  • Add all ingredients to a blender and blend

  • Mix well

  • Roll mixture into 1 Tbs sized balls and roll some left over desiccated coconut over them.

  • Leave in fridge for at least 30 minutes

  • Enjoy as a healthy snack option

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Almond Butter Oat & Coconut Balls

In need of some motivation? by Laura Scanlon

We all have times where it takes seeing something motivational to give us that lift we need. Below are my top tips for getting motivated this week.

My top fitness tips:

  • Bodyweight training - Bodyweight training helps increase lean muscle mass in individuals, especially when combined with aerobic activity. It was a big fitness trend in 2017  and although it has always been there right in front of us it is a simple but very effective way to workout and guess what? Its doesn't cost you anything. You literally need your body and some space. Click to the ebook section of my website for a range of bodyweight workout ideas. So tell me this, where is the excuse now? Visit my instagram @laura_bodyzone for more home bodyweight workouts. 

 

  • Slow & Steady - this is the pace you should go at. If you were all buzzed up in January and trained a bit too much, chances are you are feeling tired this month. That is why your goals should be at a steady pace and dont feel you have to try every fitness class out in the first month of the year. The risk you run is burning yourself out and getting sick. So please take it at a good slow & steady pace. 

 

  • Fitness tracking watches - I find my Fit Bit very motivating and they help keep track of your sleep pattern, calories, steps, heart rate, millage. Pretty cool.

 

  • Running -  Running is the most accessible type of exercise, if you own a pair of running shoes, then you have no excuse. Sign up to my latest FREE ebook and receive my favourite short and sweet fat burning workouts.

 

  • Personal training - is a great way to really learn from a fitness professional who is educated in the areas you may struggle with. Working with a personal trainer can also help change your attitude about training and your outlook on being physically active.

 

  • Recovery - rest and recovery is essential in order for your body to adapt and muscles to grow. Self-myofascial release is a term for self-massage to release muscle tightness or trigger points. This can be performed with a foam roller, lacrosse ball. By foam rolling specific muscles on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. This is also know as active recovery, so on your "day off" dont sit around feeling stiff and sore, get up and get foam rolling. 

 

  • Cut out the alcohol - I always try my best to practice what I preach because alcohol can really be detrimental to seeing results and also to performance. There is also a high sugar content in most alcoholic beverages and that doesnt help play a good role to your mid line. If you are going to have a drink, keep it clear like a vodka, soda fresh lime. While you are at it, really cut back on sugary drinks and sugar in general. (note to my inner sweet tooth)

Feel free to mail with any question laura@bodyzone.ie.

Laura xx

The Importance of stretching by Laura Scanlon

When I was young and actively involved in athletics I always remember warming up and cooling down properly with stretching. So I feel I have alway been aware of the importance of stretching but most people neglect it. It is a vital part of being physically active. You cannot be strong with muscles or aerobically fit without also working on your flexibility. Our mobility is something that starts to deteriorate when we get older but it is something that needs to be worked on every day in order to achieve our full range of motion. Without daily practice the joints and muscles become shorter and tight. This puts you at risk of injury or pain. Although it may sound time consuming, it is essential to feeling good. While most people sit at a desk all day, this can cause the hamstrings to become extremely tight. While flexibility won't happen overnight or even weeks, it will take months and dedication to reach good flexibility and then it will need continuous work to maintain it.

Hamstring stretch

  • Sit on the floor with your legs in front of you.
  • Slide your hands down your legs until you feel a nice intense stretch.
  • Hold for 30 seconds, then slowly return to a sitting position.
  • Repeat on both legs 3 times

 

 

Always warm up the body before stretching, research suggests that warming up on cold muscles can actually damage them. Skip, walk fast, jog, plyo movements all are good options of warming up before stretching. Always consult your doctor or physio before you start any new movements or if you experience pain.

The list of stretches are endless so do your research and get stretching daily.

 

Laura xx