Workout plan!!

Hi Guys and Gals 

I'm here on time like i said i would be with the workout plan  promised to share with you guys, but first of all before i get into that i want to say a  big massive THANK YOU!, I have reached over 1000 page views on my blog and it has made me so incredibly happy to see people taking an interest in my blog and actually reading my posts. It is also incredible to see where in the the world some of my audience is, a few places I've seen are, Philippines, United Kingdom, United States, Australia, Ireland, Canada, Germany, France and Portugal! its amazing, so once again tank you so much for taking the time to read my blog, i love you all!!!

On to the workout plan, the trainer said to do this plan after you have completed your cardio exercises and you can do it 3 times a week or more, enjoy guys and if you do do it let me know how it turned out.👍💪💪💪

• 25 squats holding a medicine ball (whatever your comfortable to start with then work up in weight) when coming up from the squat lift the medicine ball above your head then back to chest and into the next squat
• lunges (as low as you can go) 15 each leg
• 100 jumping jacks (do 50, 5/10 second breather then other 50)
• 25 tricep dips
• 30 bicep curls using a medicine ball, get into squat position, pull your tummy in and get curling
• 1 minute plank
• 30 bicep curls same position as above
• 25 bicycle crunches
• 30 second left side plank
• 25 bicycle crunches
• 30 second right side plank
• 1 minute wall sit
• 20 reverse crunches
• 30 second V sit (sat on floor, legs up in a v shape slightly lean back and hold for 30 second)

finish off with some nice stretches, enjoy guys, i will be back on friday with another blog post, i will be reviewing an item, this particular item may help with aches and pains from work outs so make sure to check it out guys 😊

Chezney 💓💓💓

Yum Yum Yum!

Hi Guys and Gals
back again with my smoothie and meal recipe for you, i love doing these weekly segments, finding different smoothies and meals and letting you guys in on the yummy recipes.

Back at the gym properly too, i have been slacking so bad but i need to pick myself up and get back into it, no pain no gain as they say ha ha. Went extra hard today because i had a day off, so i was in the gym 9:30-11:00am, and did a pretty good work out, also spoke to one of the trainers thee and she told me a little workout to do after i have done my cardio (for those interested i will share this in a separate post on Wednesday)

Anyway onto the recipes starting with the smoothie 😋

Today's smoothie is.......... Frozen Mango and Kale smoothie! (perfect for these surprise sunny days!)

This Smoothie is amazing, not only as a drink but also as a dessert. Adding more mango will give you a thicker consistency that can be served with a teaspoon. As unusual as it sounds, this combination is delicious!

Servings:4

Ingredients:

• 1 ripe mango, peeled, cubed and frozen
• 1/2 cup of plain yogurt
• 1 cup of almond milk
• 1/2 cup of crushed ice
• 1/2 teaspoon of vanilla extract

Directions

combine all the ingredients in a blend and process until smooth, pour the smoothie into glasses and serve it as fresh as possible.

Nutritional information per serving

Calories: 218

Fat: 16.3g

Protein: 3.6g

Carbohydrates: 15.7g

Today's meal recipe is........ Marinated steak with Medditerranean vegetbles

Serving: 4

Preparation time: 10 mins, plus 1 hour marinating

Cooking time: 25 minutes

Ingredients

• 4 x 175g (6oz) steaks
• 4 tbsp olive oil
• 1 tbsp Italian seasoning
• 2 red onions cut into wedges
• 3 courgettes, sliced
• 2 aubergines, cut into wedges
• 2 yellow peppers, de-seeded and cut into wedges
• 4 large tomatoes, quartered
• juice and zest of 1 lemon
• 1 garlic clove, crushed
• small bunch of parsley, chopped

Directions

1. Toss the steak in half the oil and the Italian seasoning, leave to marinate in the fridge for 1 hour.
2. Toss the vegetables in the remaining oil, lemon zest and juice, garlic and seasoning and leave to marinate for 1 hour.
3. Preheat the oven to 200⁰C/400⁰F/Gas Mark 6.
4. Preheat a griddle or frying pan over a high heat and cook the onion, courgette, aubergine and peppers in several batches for 1-2 mins each side until tender
5. Grill the tomatoes for 30 seconds each side, transfer the veg to lined baking trays and bake for 8-10 minutes.
6. Grill the steak until cooked to your liking and leave to rest covered with foil for 3 minutes.
7. Thinly slice the streak and toss with the juices and the vegetables, Sprinkle with parsley and serve!. 

Hope you guys enjoy these recipes, feel free to post a comment on this post in the comment''s section below, Seeya Wednesday for the work out plan. 😊

Chezney 💓💓💓

Fitness post part 4!!

Hi Guys and Gals,
I feel like i haven't posted in ages and i don't like this feeling at all!, 
Finally posting another fitness post although it will be pretty boring because i have literally just been doing cardio all week as one of the instructors who does the classes is off on holiday. Hopefully she is back next week so i can book into some classes and be able to have a more detailed post for you with some exercises you can try out.  It might be a bit of a short fitness section but i will still have a smoothie and meal recipe for you at the end, i did want to upload this on Friday but i had a children's party i had to attend with my eldest and we didn't get home till 8:15pm!!!! (i really need to drive) ← random fact about me there!.😅 

Monday
Cardio...... basically just went on the cross trainer for today's session to get back into things.

Tuesday
Cardio......... today i went on the treadmill and the exercise bike to burn off some of those stubborn calories 😂

Wednesday
Yet more cardio, cross trainer paired with the treadmill and a cheeky go of the weighted hula hoop just to finish off

Thursday
Cardio..... exercise bike and cross trainer today for me, my legs are not my friend 😐

Friday
Would of been cardio but didn't get to go because one of my girls had a bit of tummy ache so was off school and children aren't allowed in the gym unfortunately!

Now for the meal and smoothie recipes, if any of you use these please leave a comment below and tell me what you thought of them, would really like to hear from you guys.

Smoothie Recipe
Here is a different one for you guys...... Gazpacho Smoothie!
Gazpacho is a cold Mediterranean soup, but you don't need a bowl and spoon to enjoy it, not when you have this delicious smoothie that tastes the same and has the same health benefits. Plus its a pretty versatile recipe so feel free to add any other vegetables you like to improve its tastes and nutritional profile.

Servings:4

Ingredients

• 3 ripe tomatoes, peeled and seeded
• 1 cucumber, peeled
• 1/4 cup of fresh parsley
• 1/4 cup of fresh coriander also known as cilantro 
• 1/2 cup of spinach
• 1/2 a celery stalk
• 1 tablespoon of chives
• 1 cup of plain yogurt 
• 4 ice cubes

Directions
combine all the ingredients in a blender and pulse until smooth and creamy. Pour the smoothie into glasses and decorate with a celery leaf just before serving.

Nutritional information
Calories: 75
Fat: 1.1g
Protein: 5g
Carbohydrates: 11.2g 
Enjoy...

Meal recipe
Chicken Pizza..... with a twist!

Ingredients

• 4 chicken breasts
• 1 tube of tomato puree
• 1/2 cup of chopped peppers
• 1/2 cup of chopped onion
• 1/4 cup of goats cheese

Method

1. Butterfly cut the chicken breasts and flatten them out
2. Cover with tomato puree
3. Sprinkle peppers and onions over the top
4. Place on a baking tray in a pre-heated oven at 200*C for 15 minutes
5. Remove from the oven and sprinkle with goats cheese
6. Place them back in the oven for 5 minutes 
7. Enjoy with sweet potato fries or whatever you fancy, yum 

Hope you guys enjoyed this latest post if you did then feel free to leave me a comment to let me know. I have also started a YouTube channel search Cherelly, (should see a photo of me at the top of page i will put the same picture in this post so you now which one to look for) and check it out, i only have 3 videos on there at the moment but i have plans for so much more. While you are there you can like, comment or subscribe would mean a lot.😁

Chezney💓💓💓

YouTube photo x

Latest Fitness Post part 3!

OK first things first, yes this post is late its supposed to be uploaded every Sunday so i can show you hat kind of fitness things i have been up to during the whole week but you will see why its late when you read it. This post would be very short so as well as a smoothie recipe i will also include a healthy meal recipe for you all to try, happy reading guys 😘

Monday

My little girl said she wasn't feeling too good and that her neck hurt, i felt her neck ad felt a small lump behind her ear, the doctors were closed so i rang 111 and managed to get an appointment elsewhere, as that was in the afternoon we headed to town to buy some pain relief medication, had a little walk round town then headed to the doctors. I focused on looking after her in the afternoon so didn't get any exercise in.

Tuesday 

She said she was feeling a little better, the swelling was still there so with a little pain relief we headed to the fair in our local park, The girls enjoyed going on a few rides (nothing too strenuous for her poor little neck) then we had a lovely long walk round the big park grounds and stopped off at the park. The beautiful walk was my exercise for the day!

Wednesday

Daughter feeling worse so we went to the doctors and got referred up to hopital😕, Though we would get seen then sent home wit medication but she ended up having to stay in on iv antibiotics

Thursday

sleep over at the hospital again 😔

Friday 

sleep over at the hospital 😔, after ultrasounds, blood tests showing a nasty infection and iv antibiotics we had a diagnosis of Lymphadenitis! 

Saturday 

released from the hospital at 8pm at night! 😒

Sunday

We decided to make our girls feel a little better as they had missed out on pretty much  week of the Easter holidays so we went to the cinema and to dinner, little one on pain relief still and as next week off school so the swelling can go down.

So that was my week not too much exercise (walked rings round that hospital though i can tell you) hopefully i can squeeze in more home workouts while looking after the little one at home next week!, Hope you enjoy the smoothie and meal recipe and the pictures, i also included a few pictures i wanted to include last week but my computer wouldn't let me ha ha.

Smoothie recipe

Its Easter so i had to of course find a smoothie with chocolate in ha ha so here is the Chocolate Spinach Smoothie

Chocolate can only be great, don't you think?! It sure is and spinach make the drink that bit healthier. Chocolate has its share of nutrients though these being: antioxidants, calcium, phosphorus, potassium and Vitamin K, these are just a few nutrients found in chocolate.

Servings: 4

Ingredients:

• 2 cups of fresh spinach
• 1/2 ripe banana
• 2 tablespoons of raw cocoa powder
• 2 tablespoons of honey
• 1 cup of almond milk
• 1 tablespoon of chia seeds
• 1 pinch of cinnamon powder

Directions:

Mix all the ingredients in a blender and pulse untill smooth and well blended. Pour the smoothie into glasses and serve as fresh as possible

Nutritonal Information per serving:

Calories: 232

Fat: 17.1g

Protein: 4g

Carbohydrates; 20g

were all allowed a treat once in a while! 

Meal Recipe

Mini Gluten free Meat Loaf Muffins

Servings 6

Ingredients:

• 1 1/2 lb lean mince beef
• 1 table spoon Dijon mustard
• 1/2 teaspoon of pink Himalayan salt
• 1 small onion finely chopped
• 1 egg

Directions:

Combine all the ingredients together well, then divide into 8 greased muffin tins. Bake uncovered for between 1 hour and 1hour and 15 mins. serve with 1/2 baked sweet potato and mixed veg.

Enjoy!!

Park we visited  

Gym from my last fitness post 

Hope you enjoyed this post see you all soon love,

Chezney 💓💓💓

2nd Fitness post!!

Hi all, first off i have to say i'm sorry this post is late, only by a day though so better late the never eh!. I got back late Sunday night from a weekends away and one of my girls is a little under the weather so this is the first chance i have to post.

So this is the 2nd Fitness post i am about to upload, i am doing one every week about what i have got up to fitness wise the following week. As you all know last week was the first week of the two week Easter break and because i have my two beautiful girls with me for two whole weeks instead of being in school i cant get to the gym so have to find a different way of keeping up with the exercises, so this may be a short post ha ha, Any way i will get on with is so check out my week below! 👇😊

Monday
So i started out with the squat challenge, this time my girls had the pleasure of joining in with me, they loved it one was counting along as we did each squat 😄. We did plenty of walking and i did some exercises using an app i have on my mobile called workouts. On the app you can choose from Ab, Arm, Butt, Cardio, Leg or Full Body, workouts then the program will ask you to choose between a 5,8 or 10 minute workout, once chosen desired time it will play different exercises for you to do non- stop till the time is up. I currently have an iphone so if you want to check this app out type in workouts to the app store, the app cover is a white square with a blue jogging lady in a blue circle, there is also another good app i also use called simply yoga that is again a white square with a pink woman doing a yoga pose in a pink circle, check them out, pretty good if you cant get to the gym.

Tuesday
Today was rest day for the squat challenge so i didn't have to do that ha ha, Today i spent the whole day doing the garden, digging it over and my gosh it was such hard work!,i  feel that was a good enough work out, sweated so much and my whole body ached especially my arms!.

Wednesday
Started with squat challenge again with the girls, enjoyed a lovely meal at my aunties house then walked to my mums, got some lovely scenery picks from the hill walk, unfortunately because the sun was shining they are a little dark, i also did another work out using the workouts app.

Thursday
Literally did the same as i did yesterday except for the hill walk, Just squat challenge and home workout.

Friday
had time to fit in the squat challenge before i went away for the weekend to visit family

Saturday
family time, missed the squat challenge today but did go on a lovely walk on the beach with the families dogs in Redcar and also visited Whitby and walked round the town sightseeing.

Sunday 
Visited a gym in Middlesborough to get a quick session in, we got in free because it was the first time we had been. It was called the lifestyle fitness, and is honestly the best gym i have ever visited hands down, It was huge they had two floors and every single machine/piece of equipment you could think of even monkey bars and Olympic rings, it also had a ladies only room with cardio and weight sections, as well as a fully stocked health bar and they even sold fitness products like protein powder, shakes etc, i wish they had that gym where i lived. So had a fab early morning work out there.

I did have some pictures to post in this post but it wont let me for some reason so i will post them in the next post, smoothie recipe below. 👇

For this weeks smoothie i have chosen the Kale and Grapefruit Smoothie

This smoothie is amazing for weight loss because it has a low calorie content, plus the grapefruit is known for it benefits on boosting digestion and weight loss.

Servings: 4
Ingredients :

• 2 grapefruits, cut into segments
• 4 kale leaves, stems removed
• 1/2 cucumber, peeled and sliced
• 1 cup of low fat yogurt

Directions:

Mix all the ingredients in a blender and pulse until smooth, Pour the smoothie in a glass and serve it fresh  and chilled.

Nutritional information per serving:

calories: 133

Fat: 1g

Protein: 6.1g

Carbohydrates: 17.9g

Well i hope you guys liked this post see you next week, also i will have a couple of posts coming out in the next couple of days so keep an eye out for them, thanks for reading

Chezney 💗💗💗

First Fitness post!!

Hi well here i am posting my first fitness post on the date i actually said i would ha ha. I am posting these every week either on a Saturday or a Sunday, and they will let you in on what i have been getting up to fitness wise that week. I will also be posting a meal recipe r smoothie recipe for you to try out, maybe even both, and i will also include some pictures i have taken during that week. Well i hope you enjoy my first segment check it out below.  👇 😄

So at the moment my arms and legs are aching soooo much, i have pushed myself more this week in terms of exercising and have done the gym Mon-Sat (maybe even do it tomorrow, sun, i'll decide when i wake up ha ha) and i have also tried eating more healthily, especially at lunchtimes before starting work. During the days i start by walking the girls to school, jumping on the bus to town, straight to the gym, after that i go to work, after work its back to town for dinner things, then back on the bus to collect the girls from school and the walk home from school. I will write a little description of what i have done each day in the gym now starting with Monday.

Monday
I wanted to start off the week with a little cardio, so once i got to the gym i put my stuff in my locker and headed to the cardio room. I started on the treadmill doing a fast walk, i then upped the pace into a slow jog, i only jogged for a couple of minutes then dropped it down to a fast walk and upped the climb to a steep hill walk, i did the hill walk (so sweaty ha ha). After the treadmill i went onto the cross trainer and chose difficulty 9 and whole body work out level, i did this for 10 minutes non-stop as fast as i could, every 10 calories i burned i would change from walking forwards to walking backwards, after another 10 were burned i would switch back to walking forwards, i carried on repeating this until i had done. After the cardio room i went into the circuit room and saw they had a 30 day squat challenge pinned up and luckily it was the first day so i decided to join in. I completed the squat challenge then did 50 crunches just to finish up.

Tuesday
Started with the Squat Challenge today this was my little Pre-workout before my class at 9:30-10:15. This is my favorite class its called Abs and Stretch class, we combine ab workouts with yoga stretches and play relaxing music and even light a Lavender smelling candle. Sounds relaxing but it does get your body worked out and still feel tired and sweaty after ha ha.

Wednesday 
Started again with the squat challenge on day 3. I also did 50 crunches with my legs straight out and crossed over on the floor, 10 sit-up paired with an oblique twist using the kettle-bell, 50 crunches with knees bent and feet flat on the floor, 10 full sit ups touching toes with the kettle-bell, another  10 sit-up paired with an oblique twist using the kettle-bell. After this i got the weighted hoop out and did that for  while.

Thursday
Today i started with a little 30 min pre-workout because it was 9:30 and my class didn't start until 10:00-10:45. The mini workout included the weighted hoop and some arm exercises using the dumbbells. Today was supposed to be the rest day for the squat challenge but oh no my trainer said we were not having a rest so we started the legs, bums and tums class doing squats (200+ legs were dead) The legs bums and tums class consisted of loads of different exercises including, squats, low squats, lunges, pulse lunges, dumbbell squats, staying in a squatting position and doing rainbow lifts with the dumbbells crunches, bicycle kicks, sit-ups and oblique twists and more!.

Friday
Just did a few different things today, started with my arms doing overhead lifts with dumbbells and a range of other normal lifts, squat challenge day 5, crunches with legs out and crossed over on the floor (didn't count how many just as many as i could in a certain time), 10 oblique twists and dumbbell lifts (lay flat holding dumbbells, do a full sit up, raise the dumbbells above your head for one lift the hold dumbbells out in front lean back about half way and twist one arm out to the side until dumbbell touches floor, bring back to middle and do other arm, keep staring forward, once done lay down fully and repeat) and finished on the weighted hoop.

Saturday
Did the squat challenge at home and got the kids involved ha ha, then headed to the gym. I started with a floor workout doing 10 oblique/dumbbell twists, 1 min 30sec crunches non stop legs out crossed over on floor, crunches legs bent feet flat on floor and crunches legs raised crossed over all for 1 min 30 sec, i then did the hoop cross trainer and the circuit (the circuit is a range or machines that work out your arms, legs and tummy, all arranged in a circle 8 in total a min on each one non-stop).

Smoothie recipe
Kale Blueberry Smoothie
Kale can be rather tough to blend, but here is a tip to obtain a smooth drink: remove the stems from each kale leaf. The nutrients remain the same, but the drink will be smoother and creamier.

servings: 4
ingredients

• 1 cup of fresh or frozen blueberries
• 6 kale leaves, stems removed
• 1 cup of buttermilk
• 2 tablespoons of honey
• 1/2 cup crushed ice

Directions

Combine all the ingredients in a blender and pulse until smooth, 

Pour the drink into glasses and serve it fresh and chilled

Nutritional information per serving

• Calories: 127
• Fat: 0.7g
• Protein 5.3g
• Carbohydrates: 27.4g

Join me in the squat challenge 
 

 Saw This in a bus shelter lol

Hope you enjoyed my first fitness post join me for more next week. 💪

Chezney 💓💓💓

My New blogging plan!

So i mentioned in an earlier post that i had written down loads of new ideas on what i wanted to include in my blog and that it needed sorting out with more detail and review dates etc!. WELL i did it!, i finally got chance on Sunday while the girls were busy playing, to sort trough all the ideas i had, i got my new book and sorted it into sections, blog, YouTube and beauty recommended (will explain about this more in a separate post), i then bullet pointed my ideas, wrote in detail what they were, then wrote release dates/when i wanted to start the content. 

5 PAGES LATER!!, Its finally sorted and written down, i have all my dates and i am so excited to let you know that i will be posting my first fitness section on Saturday the 8th April. This will be a weekly post about my fitness regime at the gym, how I've eaten, products i use e.g. shakes, Pre-workout and i may add a meal and smoothie recipe each week. I will also post fitness challenges that i undertake so you can join in with me and will share pictures of products, meals and exercise plans.

I hope you will like it i am looking forward to it and i may even let you in on how much i  have lost!

As for my other blog ideas their is certainly a lot more in the pipeline, i am actually getting organised and it feels so good.

So this post is short and sweet but i hope you will come and join me on my fitness journey on Saturday 8th April 👍😊

Chezney 💓💓💓