Quick and easy booty lift move

This is one of our favorite and easy to follow moves. It's great for the legs and bum (a full booty workout). 

Simply, just lay down on a mat or towel and form a bridge.  Gently lift up and put your weight in your heels. Lift up and down in a slow, controlled motion (repeat 20 times). Pause and then pulse (repeat 20 times). 

You can really feel the burn - it works all angles of the bum or booty. Don't forget to breathe! And stay hydrated. Always have a bottle of water with you for workouts, especially those lasting more than 30 minutes. 

Easy Quick and Nutritious Lunch Bites

Today's lunch:

Sweet potato with hummus, pesto, rocket salad, sun dried tomato and feta (optional).

Super easy to make just pre-heat the oven to 180C, place the sweet potato on a baking tray and pierce it. Then pop it the oven for 20 minutes til the outer coat is brown, the inside should be gooey.

Discovered sweet potatoes about 6 years ago in New Zealand where they are so popular and called Kumara by our Maori friends.

There are lots of creative ways to eat these super foods. They are great for those following a paleo diet too and are low GI, an added bonus. They are yummy!

Resistance bands on the go

We love to use resistance bands in our workouts. Hannah uses these everywhere she goes; they are lightweight and easy to transport. A really effective alternative to traditional hand weights and great for those bicep curls.

We took our workout to the beach. It was so much fun! Facebook/Instagram: thebeachfitprogramme

Happy Saturday people!

Gluten Free Paleo Breakfast Pancakes

These breakfast pancakes are super easy to create and take minutes to cook.

What you need:
2 bananas
1 tablespoon of desiccated coconuts
1 egg
Almonds or pecans (to decorate)
Organic honey.
(You can of course add cinnamon, blueberries or healthy nutella to taste.)
Coconut oil.
All combinations are great, so don't be afraid to experiment. This recipe is really flexible.

How to prepare:
Add banana, desiccated coconut and 1 egg to a small bowl and beat together to form a thick batter. Spoon a small amount into the pre-heated frying pan. I like to cook mine in coconut oil on a medium heat for about 8-10 minutes or until the batter starts to turn a little golden brown.

Decorate with fruit of choice and plenty of nuts or seeds. It's so yummy!
x

The amazing vegetable spiralizer

My friend is a celiac and we have been creating some naturally healthy alternatives to original meals. We cook for each other regularly, but when she was diagnosed celiac, I panicked! 

At the moment, the only treatment for celiac or coeliac disease is lifelong adherence to a strict gluten-free diet. People living gluten-free must avoid foods with wheat, rye and barley, such as bread and beer. Ingesting even small amounts of gluten can trigger small intestine damage.

So I invested in an amazing vegetable spiralizer and made a yummy bolognese (gluten free). If you haven't yet discovered this piece of kit they are really inexpensive starting at £4.99 for a hand held device. The courgette noodles tasted much nicer than traditional spaghetti; I sauteed them in olive oil and garlic. It's delicious!

Exercise Routine for Beginners

Hannah took our workout to the beach yesterday. It was lots of fun!
Don't forget to stretch. We use exercise resistance bands, they are easy to carry around and light weight, but effective. Find us on Facebook - The Beach Fit Programme or email us: thebeachfitprogramme@gmail.com

Exercise classes available, 1:2:1 and group activities if you are in West Cornwall. x

Growing Your Own Superfoods is Fun!

We love to grow our own vegetables and fruits here in Cornwall. We've been busy cultivating some anti oxidant rich black carrots, tomatoes, cucumbers, runner beans, peas, beetroot and courgette or (zucchini for our North American friends).

Growing your own is really easy. And its fun! Seed sowing times differ for all vegetables. But I sow my cucumber and tomato seeds in early February. They like to be kept warm. Here is a selection of our homegrown vegetables.

Cucumbers, tomatoes, beetroot were all planted in a small greenhouse and watered and fed regularly. The runner beans are fun and grown outdoors using canes. Again they are really easy, like the carrots they grow without any fuss outdoors. Start thinking about utilizing a small plot outside, and try it out. I recently started gardening in 2013, and I had no clue where to start. But it's just so simple. We like to encourage #homegrown wherever we can. The flavours are exceptional!

Happy gardening!x

Bikini Fit Workout - Summer has arrived!

Today we are heading to the beach to start our beginners' workouts:

30 jumping jacks
10 push ups
10 crunches
10 squats
5 side planks (pause and breathe and take on water!)
30 jumping jacks
1 minute plank
25 high knees
10 squats
repeat.

6 weeks to improved health and fitness, this is a workout you can do at home or in the garden. It's fun but effective!

Welcome to The Beach Fit Programme

Hey everyone and welcome to our fitness and healthy lifestyle blog. We are on an incredible journey and hope that you follow us along the way! We are passionate about Women's health and fitness.

We are sisters and started this programme 2 years ago with the intention of shaping up ourselves and promoting good healthy eating habits to our friends and family.  Having children and busy jobs, we both previously struggled with our weight and would yoyo diet. Swinging from eating too much to diets of deprivation! There was no balance.  Previously we were both university students and lived off packaged and convenient foods. Fitness was not part of our everyday lifestyle but has now become a must for overall well-being.

Over the past few years we have adapted our eating and lifestyle habits. We have not just seen weight loss, but have also maintained weight and have increased energy levels, which is all important when you are a mum or have a hectic working schedule!

We love experimenting in the kitchen and creating healthy alternatives to tradition recipes that all the family including the little ones love.

We have both worked in different careers over many years. With a mutual love of healthy eating and fitness and hope to share our passion with others through our blog, facebook and instagram. Hannah is a qualified Fitness Instructor (Level 2) offering exercise to music classes, Amanda is an Advanced Sports & Exercise Nutritional Advisor (Level 5 Dip) and trained in Emergency First Aid.

Certified with REPs, YMCA, IICT and CPD we are committed to constantly updating our health and fitness knowledge and skills.

Coming soon Women's fitness classes in West Cornwall. Watch out for updates. Contact us for recipes, sport and exercise nutrition advice and exercise routines.

Lots of new and super fun workout ideas coming soon!


Thanks for stopping by!

Hannah and Amanda.x