Jodie Standish PT

Happy Wednesday folks!
Missing the sweat after a break in the heat wave?
Try my 15 minute full body workout to add a little boost to your day 😜
Workouts don't have to be long and grueling, even just little 16 minute bursts of high intensity workouts can have major health benefits.
Researchers from the University of Australia found that a 15 minute wellness program led to 36% of participants meeting exercise guidelines and 59% exceeding them!
Participants also reported improvements in general fitness, energy levels, overall health, sleep quality and mood.
So it really does go to show that a little can go a really long way!

Do you think you eat enough cheese after reading this post??

Personal training is THE most effective way to achieve your lifestyle and fitness goals. And personal training has never been easier with the use of Zoom sessions.
With one to one sessions or working in small groups, you will complete bespoke workout plans, and get the best advice and guidance to ensure you are exercising to your best ability and in a safe manner.
Personal training isn't just about your time in the workout, in fact around 80% of your success is done when you are outside of your workouts. Therefore, we look at your current lifestyle and come up with a plan, to take small, manageable steps towards a healthier, more active and happier lifestyle, without it feeling like a chore.
With Personal training at StandFit+ Healthy you could:
your mental health
blood pressure
accountability
about your body- exercise away any aches and pains
about health and fitness
Nutritional advice
exercise variety
SMART Goals
healthy lifestyle changes
have to yoyo diet ever again!
Plus many many more benefits.
#25%discount

HAPPY FRIDAY YALL!!!

Low carb?

This is my take on a low carb pasta free bake!!

Ingredients:
2 small sweet potatoes
1 courgette
1 bell pepper chopped
1 shallot sliced
8 Brussels sprouts or some cabbage diced
1 tin chopped tomatoes
Splash of white wine vinegar
1.5 tsp harissa paste
1 garlic clove
1 ball of mozzarella
Fresh basil

Method:
1- slice the sweet potato and courgette in to 1cm slices, drizzle a little oil in a frying pan and fry the slices until starting to brown. This might take 2 pans but worth the effort. Set aside.
2- In the now empty pan, Fry off the shallot, pepper and sprouts until soft, add a splash of wine and reduce, add the garlic and season. When you are happy, whack in the tomatoes, harissa and simmer until reduced.
3- whilst you are waiting for the veggie tomato sauce to reduce, get a small Pyrex dish and start layering in the sweet potato and courgette, half standing up if you get me?!?! Potato, courgette, potato, courgette etc untill your dish is full!
4- when your happy with the sauce, pour over the sweet potato and courgettes, smooth out then layer over slices of mozzarella. Pop in the oven at 200°c for about 15 minutes, top with fresh basil and dish up my friends!

The star of this show IS....
BROCCOLI!


is by far one of my favourite veggies, so do me a favour and don't boil the s**t out of it. Its way more versatile than that!!

Broccoli is packed full of vitamins, minerals and bioactive compounds helping to reduce inflammation, a potential protector against some cancers and the amount of fibre in it helps to controll blood sugar!

For this dinner delight I roasted the broccoli florets with garlic and chilli, and softened up the Stork in a delicious coconut and chickpea curry, making sure I get all the goodness out of it and keep my food waste to a minimum!

Happy cooking y'all!

'A salad... for dinner? F**k off'

You will never hear me utter those words because bitch, we don't just do no lettuce and tomato... Infact this bad boy isn't even cold!

Here's my cheeky fig and goats cheese salad to put a bit of pow in to your power salad!

Ingredients:
1/2 cup brown lentils (or a can)
1 can of canelini beans (drained and rinsed)
Garlic
200g kale
1 small-medium sweet potato
1 red onion chopped in to wedges.
4 figs (halved)
2 tbsp whole grain mustard
2 tbsp olive oil
1 tbsp balsamic vinegar
1 tbsp honey (optional)
50g walnuts
2 tbsp pumpkin seeds
Goats cheese (optional)

1. Start by chopping the sweet potato up, drizzling with oil, seasoning and banging them in to a pre heated air fryer or oven (180°) for 10 minutes
2. Pop your lentils on to boil (1/2 cup lentils+ 1 cup water)
3. Toast the walnuts and pumpkin seeds till they brown slightly, remove from the pan and roughly chop.
4. In a large bowl combine olive oil, mustard, balsamic vinegar, honey, give it a mix, then leave to the side.
5. When the potato has done its 10 minutes, add in the onion and figs, triple on a little more oil then pop them back in for another 10 minutes.
6. Chop your garlic and gently fry in a little oil using the pan you used to toast the nuts. Once fragrant add the kale, give it a good stir and pop on a lid until its starting to wilt, keep the lid on and turn off the heat.
7. When the lentils are cooked, add to the kale, along with the canelini beans.
8. Once the potato, onion and figs are done... move the figs to one side and pop in to the bowl with the mustard dressing then tip in the kale, lentils and beans. Season, give it all a good mix up then serve in bowls, top with the figs and crumble over a little goats cheese!

BOOM! Enjoy :)

MATCHA PANCAKES!
Start your day with a good old hit of anti-inflamitory antioxidants, and a sweet start to your day with these delish matches pancakes!

Ingredients:
1 cup flour (glutenfree)
1 tbsp matcha powder
2 tsp baking powder
1 cup+1tbsp milk (plant based)
1 egg

Method:
1- whisk flour, match,baking powder and a pinch of salt together then make a well in the center.
2- Pour in milk, egg and a drizzle of oil, then whisk in until just combined.
3- Grease a frying pan and heat over a low to medium flame. When hot, ladle in the batter one dollop at a time to form the perfect pancake shape!
4- Flip when little bubbles start to appear and cook until golden brown.

Serve with a generous portion of Greek yogurt, blueberries, seed and a drizzle pf honey for some extra antioxidant goodness :)


-inflammatory

Want a fresh, warming and delicious start to your day?

Try my turmeric oats! warming, packed full of protein, fiber, low GL and nutrients!

Makes 2 portions
Ingredients:
1/2 cup steel cut oats
1.5 cups water
1 cup whole milk (or plant based)
1/2 tsp turmeric
1/2 tsp cinnamon
2 tbsp honey

1. In a saucepan heat a litte oil, add the oats and toast for 2 mins
2. Add in the water and milk and bring to the boil, reduce heat and then simmer for 10 mins.
3. Add spices, honey and a little salt and continue to cook for about 7 more minutes or until desired consistency.
4. Top with fruits and a sprinkle of chia seeds if you have any!

Delicious, a real cold weather warmer that warms the bones and the soul!!