Reboost Fitness with Nicole

Great variety of classes to get you moving in the new year! Please come and join me on a Wednesday and Thursday

Chia seed puddings

Such a quick and simple meal prep to keep you going for hours, high in protein and omega 3 it is a breakfast that helps to regulate your blood sugar levels and aids in recovery. I prepare a container of seeds with coconut water, kefir, cinnamon and honey and then decant it in a jar to help with portion control.
You can be as creative as you want to with toppings - think colour (berries), fibre and protein(nuts, seeds and granola)

A good place to start 👉🏻 https://www.bbcgoodfood.com/recipes/chia-pudding

Comment if you give it a go 👇🏻

Just a reminder from next Thursday the express spin is moving to 5:45
Expect a quick warm up and a short sharp challenging ride to end your week - a perfect class to come to straight after work or before going out for the evening! Please spread the word to all the cycling members

It is easy to complicate health - keep it simple. Going for a walk, drinking water and connecting with friend is a good place to start.

Thank you to every member that came to support our workout in aid of MacMillan - we exceeded the target that we set! Every member absolutely gave their 💯 and did so well (the feedback being they wanted more workouts like this 🙌🏻) Thank you to all the volunteers and smoothies from KAUAI

This literally made not only my day but my year - I know I am privileged enough to have changed career and use my love for teaching, exercise and nutrition to make each hour that I teach the best hour of each clients day. I am looking forward to further developing my skills and empowering each client even more in my future years within this community and industry.

Quick and nutritious meal prep idea

I was asked for a lunch idea and I think any form of a tray bake or a recipe that requires minimal effort and washing up is perfect for a quick lunch either to prep and take with you or if you are working from home. This recipe is literally thrown together in a few minutes.
Makes two portions 👇🏻
Ingredients:
1 block of feta
2 courgettes roughly chopped
2 pieces of salmon
1 lemon
Fresh herbs of your choice (I used dill)
Extra virgin olive oil
Salt and pepper
1 tsp lazy garlic
Method:
Preheat your oven to 225 degrees Celsius.
Place the block of feta at the bottom of your dish and spread the courgettes and fish around it. Zest and juice the lemon on the fish fillets and sprinkle with some olive oil and seasoning. Bake for 20-30 minutes, depending on how you like your fish.
Once baked give it all a good stir, season with fresh herbs and enjoy!
Option-serve with brown rice, quinoa or pasta

Thank you Billericay Cakehouse for my energy balls I purchased yesterday at Essex Games .Got me through my double spin class I had to teach this morning! Delicious and nutritious.

“Be your own competition” That was the slogan of Essex Games and it’s so true - stay in your lane, stop comparing yourself and enjoy your journey. Chloe and I came first and it was a pleasure to run and race with her. Make sure you take the time to find some sort of event to enter to keep yourself accountable as winter draws in or take stock of where you are and what you want to achieve in the next remaining four months. See you all in classes! Essex Games

A quick shout out and thank you 🫶 Hotpod Yoga Chelmsford for an amazing class this morning. I was welcomed and made to feel right at home, Anna helped me in the poses and also added a few challenges which tested my tight hamstrings…

The Brentwood branch will be opening mid September, but you can make the most of their introductory deal in the meantime to get stretching and flowing.

Looking forward to going back to aid my recovery 🫶🫶

It’s berry season this time of the year in the UK and unfortunately they can go soft and “squishy” very quickly.

A quick recipe that I stumbled upon and adapted was the following:
- squash a handful of soft berries with a fork
-sprinkle 1-2 teaspoons of chia seeds over
- Mix with 2-3 tablespoons of Greek yogurt and cinnamon
- Top with nuts, seeds, dark chocolate

A quick and easy recipe for those summer mornings and reduces any waste.

- High in antioxidants, fibre, omega 3 and protein.

Enjoy 🫶🌞