(( B O U N C E ))

I was invited down to a taster session of BOUNCE. 

A workout led on individual mini trampolines, to some serious dance music!

I must admit that I was slightly apprehensive (as always with workouts that aren't HIIT or resistance training- I'm so predictable)... so, will I enjoy this!?

It was sold to me by the assurance that it would be putting me back in touch with my dancing days, whilst being extremely fun!

Well, I will be the judge of that. 

I was supplied with some brightly coloured leggings *stepping out of my gym wear comfort zone*, and advised to pick a spot closer to the front.

So I chose the front far corner... confident, but still hidden if needs be. Right? Wrong. The lovely dance studios had mirrored walls- I could see my reflection ahead and stage right.... so I quickly & slyly dropped back a row!! 🙈😂 What a wuss!

Now a little about the coaches. 

The founder Kimberlee is a very bubbly & bouncy (see what I did there!?) blonde & tanned Essex lady! She worked with another coach, their energy was pretty contagious. 

They started the brand with just a small class in Essex, and now BOUNCE is a hugely known workout. They're very passionate about it, and this shows.

So.... it's time to BOUNCE. Cue the loud fast pace dance music & away we go.

Who thought it would be so difficult to bounce on a trampoline!? 

I knew that I would probably struggle sliiiiiiightly more than others (Hello, I am one of the clumsiest people on earth)... But. Seriously. What a workout!!

The girls taught you to bounce down with your legs, so your upper body stays at the same height. Think burning legs!!! 

Then we were doing all sorts with our upper bodies: dancing, jabs & hooks. The list goes on, and the sweat was real!!

There was even a core/abs section, involving lying on your trampoline and inflicting serious pain. 

Now, I workout, but this was intense. These girls are like pocket rockets. They're seriously fit & energetic, and even though the workout was tough they laughed and smiled the whole way through. I found myself laughing along & that probably helps you to push through.

My overall view. BOUNCE is actually a really tough without. Tough but fun- emphasis on the FUN. Definitely one to try with some friends, I really do recommend it.

It's open to all levels, as you can put in as much as is possible for you. So no worrying about not being able to do it, or not feeling "fit enough".

I left feeling like I had had a real giggle, but also sweaty & knowing that was a great workout. Endorphin high!

So... take a look online & find a class near you. It honestly is worth a try. It could be just the thing for you. 

No pressure, no intimidation, no scary weights..... just laughs and sweating- sound like your kind of thing? 

💋

((BOUNCE)) handles:

• Facebook - Bouncefitbody
• Instagram - bouncefitbody
• Twitter – BOUNCEFITBODY

Sophie/Sofit xxxxx

Turmeric Salmon Ciabatta Rolls!

After a Saturday morning workout I had my self a protein shake! 👌

Then went home and realised it was 2pm and I hadn't eaten yet!! 😱 I forgot to eat!? That never happens! 

I made this amazingly tasty lunch.... think warm bread & melted butter!!! So good.

INGREDIENTS:

•Salmon 

•Olive Oil

•Turmeric

•Garlic/Chilli/Salt grinder

•dried Chilli Flakes

•Pepper

•Curry powder

•Spinach

•Cucumber

•Ciabatta Rolls (I got mine from a bakery- but Tesco/Waitrose have part baked ones)

•Butter (I use/loooooove Lurpak slightly salted)

 

RECIPE:

•Pre heat Olive Oil in baking tray

•Drizzle Salmon with Olive Oil, then use plenty of Chilli/Garlic/Salt

•Sprinkle with Turmeric so well covered, but lightly

•Just a small sprinkling of Curry Powder

•Sprinkle with Chilli flakes to taste

•Cook for 18 minutes (skin side down) on 170c, basting twice (10 mins & 14 mins in as example)

•Cook Ciabatta & prep Salad whilst waiting 

•Butter the top section of the Roll

•Cucumber slices to the base

•add Spinach then serve the hot Salmon flaked on top (to soften/wilt the spinach)

•Top with the buttered piece to let it melt

•Serve & Enjoy!!! 👅 

Sophie/Sofit xxxxx

Lululemon Summer Streets at Regent Street

✨Last night I used my resistance bands to repeat some of the exercises we were put through on Sunday at the @lululemonuk @thirdspacelondon event on @regentstreetw1 🙌🏻 You don't always have to life weights to feel the burn & ache for 3 days!! Haha. 💪🏻 It was a great session, they are hosting lots of similar events across London all summer!!✨ 

PS have a scroll across for some serious LOLs 😩😂 I am just so not gracious - masking my eyes from the sun (I hate sunbathing/sun in my 👀) during the glute bridges & saved the best for last.... 😳🤣 Me looking like a giraffe, having a nose at what's going on during downward dog!! Hahaha! 🙈

HAPPY FRIDAY!!!! 🎉

STRONG by Zumba! <No shimmying included>

I was lucky enough to be invited down to try the brand new STRONG by Zumba workout just over a week ago.

"STRONG by Zumba™ is a high intensity interval training workout driven by the science of Synced Music Motivation. ... STRONG by Zumba™ is a High Intensity Interval Training class using more traditional fitness moves for a more athletic, conditioning-style workout."

As the fitness & HIIT fanatic I am, I immediately RSVP'd a firm yes! How exciting? A brand new style of workout that sounds right up my street! 

But....

Hold on....

Zumba???????

🤔 I'm not sure that my thing!?

Although I have years of Dance & Cheerleading history to my name, Zumba has never been my thing. I'm confident I can pull a few moves (what a geek) but the whole Latino, elegant/sexy & swinging of the hips... I'm a bit too much of a clumsy Giraffe for that! 😬🙈

A quick bit of reading & research later and I was comforted by almost the first piece of information I found.....

"NO, ITS NOT A DANCE CLASS."

No, it definitely wasn't a dance class.

It was a seriously intense, challenging and sweaty workout- my heart was literally pounding the whole way through. 

STRONG by Zumba have teamed up with Team GB athlete and Olympian Perri Shakes-Drayton and Made in Chelsea star and personal trainer Ryan Libbey. 

I knew it was going to be tough when Perri jokingly warned that the class gets harder and harder, and that even the warm up is tough! SHE WAS NOT JOKING!

The class is designed like no other HIIT class I've been to.... you will do every single HIIT body weight exercise known to man during this class. But what makes it original is the music! 

"EVERY BEAT HAS A MOVE"

The team worked with producers such as Timbaland (legend!) in a reverse method.... aka the workout routine was created, and then the music was built to fit it. With a beat for every single move. 

The result? You feel so encouraged & driven to keep going - even when you feel that pain barrier/exhaustion, you really are distracted & keep going. 

So.... if you see STRONG by Zumba is on near you, go book yourself in! Honestly, seriously. You can thank me later! 🙃

The class is so much fun- not only is effective at burning calories & toning you up, it is seriously enjoyable too! I can not recommend it more.

Enjoy 😘

Sophie/Sofit xxxx

Protein Smoothie / Shake!

This was so so soooooo tasty, really refreshing in this heat, and a great energy booster for a pre gym fix. 

 

INGREDIENTS:

•Almond Milk (I used Blue Diamond's new Calcium added Milk 👌)

•1 Banana

•2 Ice Cubes

•1 scoop of Vanilla Protein

•1/2 teaspoon of raw Cacao powder

•1 squirt of Honey

•1 heaped teaspoon of Nut Butter (I used Crunch Peanut Butter!)

RECIPE:

•Blend all

•Enjoy!!! 

       Simples 😂😘

 

Sophie/Sofit xxxxx

Pesto stuffed/Bacon wrapped Paprika Chicken!

Wow, wow, wow!

We are having a seriiiiious heat wave right now. It really is so hot! 

Last night after a day on my feet (covering about 9 miles), and then a gym session, I just really couldn't be bothered with standing in a hot kitchen and cooking!

The boyfriend was still building our new A-MA-ZING BBQ (to be featured soon)... so I opted for a super simple dish, that was to his taste rather than mine.

I'm not usually the biggest fan of Pesto, and I opted to have no cheese, and yet it honestly turned out to be one of my favourite things I've made in a while!

It was so easy to cook & it worked so well with a simple salad, ate outside with a load of cucumber infused water! 👌

 

I hope you all enjoy this one!

 

INGREDIENTS:

•Chicken Breasts (large- then one per person)

•Smokey Bacon

•Pesto

•Olive Oil

•Salt, Pepper, Smoked Paprika & Chilli Flakes

RECIPE:

•From the top of your Chicken Breast cut down & form a pocket (ensuring not to pierce through the sides or the bottom- your just want an entry for the Pesto, and for it all to stay contained in the Chicken)

•Use a tablespoon to stuff the Chicken with Pesto

•Pre heat a little oil in a baking tray in the oven

•Heat oil in a frying pan

•Wrap Bacon around the Breast pieces (2 is perfect, or 3 for a larger size) 

•Add some Salt, Pepper, Smoked Paprika & a few Chilli Flakes to the frying pan oil

•Place the Breasts into the hot Oil & cook for 3 minutes each side

•(Place underside down first, to get the ends of the Bacon to fry & knit together) 

•Transfer the Oil carefully into your pre heated baking tray

•Add your Chicken top side up

•Cook for 18 minutes on 200c

•(Always check it is cooked thoroughly on the thickest piece!)

•Serve & ENJOY 😬😘

 

Sophie/Sofit xxx

Roasted Chic Peas

I was so surprised with just how tasty these Chic Peas are! Plus.... they are really filling!!

 

They were lovely served hot straight from the oven, and also worked cold in my lunch the next day.

(I did try them reheated- but they were pretty dry, so maybe avoid that haha!🙅🏼)

Hope you enjoy them anyway... 😘

 

INGREDIENTS

•One can of Chic Peas

•Olive Oil

•Salt & Pepper (I use pink Himilayan salt)

•Dried Chilli flakes

•Hot & Smoked Paprika

•Hot Cayenne Pepper

•Garlic (powder or fresh)

RECIPE

•Pre heat a baking tray with Olive Oil in the Oveb

•Drain & wash your canned Chic Peas

•Add them to a bowl with a splash of Olive Oil

•Season to your desired taste (heavy on the Paprika & Cayenne 👌)

•Spread them onto your baking tray

•Cook at 220c for 30-40 mins (or until golden brown)

•Stir/Shake half way

•Serve & ENJOY 💛

 

Sophie/Sofit xxxxxx

One Pan Salmon Bake.

So simple & so tasty!

 

INGREDIENTS:

• 4 Salmon Fillets
• Soya sauce
• 3 Garlic Cloves - diced/minced
• Chilli Flakes
• Salt & Pepper
• Lime (1/3 juice)
• Honey - just a little
• Baby Jersey Potatoes
• Asparagus
• Courgette
• Pomodorino Tomatoes

RECIPE:

• Put Soya Sauce, Garlic, Chilli, Lime, Honey & Salt/Pepper in a bowl and leave Salmon in the mix to marinate for as long as you can (I did 5 hours)
• Pre heat baking tray with Oil of choice (Coconut/Olive)
• Season with Salt, Pepper, Chilli Flakes & Garlic
• Place all ingredients onto the tray
• Bake for 20 minutes
• Stir/Shake & bake for a further 5 minutes
• Whilst boiling some Broccoli
• Serve and Enjoy 

 

sophie x 

Chicken Strips!! 😍🐽👌

Healthy eating is great. It makes you feel happy & healthy, helps you to feel better about yourself & makes you a superhero. (Maybe 💪)

I pretty much eat healthily 80% of the time anyway, but am often caught hungry if I haven't prepped enough... and tend to catch myself munching the final bite of a McDonald's Chicken strip before I can stop myself!! 🍗🐽

I have even sourced the best shop bought chicken strips when the craving has taken over!!

So naturally I have perfected my own recipe! 😁

The first time they were so good I thought it was a fluke! I've had them a further 3 times now, and 2 friends have given very positive reviews! 

The only trouble is- I am a bit pants at measuring precisely for my recipes.... but that gives you, my Master Chefs, the freedom to play around a bit!

 

RECIPE:

4 Chicken Breasts

Almond Flour / Ground Almonds (150g bag- coop)

Paprika (spicy or regular)

Chilli Flakes

Garlic Powder

Himalayan Pink Salt

Ground Black Pepper

Butter (I used Lurpak)

You will also need a zip lock/sealable bag (ikea)

METHOD:

Melt a tablespoon of butter onto a baking tray, then remove and place onto surface

Slice Chicken into 3 strips

Place 75g (half a bag) of Flour into the bag

Add approx 2 teaspoons of Paprika

3 big teaspoons Garlic Powder

Chilli Flakes to taste

Plenty of Salt

And even more Pepper. And then a little more.

Seal and shake, so all is evenly mixed

Place all Chicken strips into the bag & shake/roll/coat with the flour mix

Place evenly on the baking tray

Bake at 200c for 7 minutes 

Flip & bake for a further 8 minutes 

Serve & Enjoy 😘

KEEP SCROLLING FOR EXTRA RECIPE

 

SOUTHERN FRIED CHICKEN STRIPS:

75g Almond Flour

1 teaspoon Garlic

1 level tablespoon of Paprika

2 teaspoons of Nando's Peri Peri Salt

1/2-1 teaspoon of Chilli Flakes

Lots of Salt & even more Pepper

Enjoy ❤

Sophie xxxxxx