Working it Out Wednesday

So here goes with an idea which has been bouncing around my brain for a while!

We live in a connected world, rife with social media which I firmly believe can be used for good or ill.

A year ago, I was spending a fair amount of time online, whilst poorly and very stressed. Facebook was showing me that, while I was on the sofa, some of my friends were out and about, active, and making some far healthier choices than I was!
I had no idea where to start on my journey into fitness, let alone how to fit it into my life, or if women 'like me' even were out there exercising amongst the hundreds of fit-freaks I imagined to be powering up and down the promenade.

So- working it out Wednesday is my contribution!
Each Wednesday, I'm going to interview a different lady who has inspired me on my journey into fitness. Some are hard-core, running ultra marathons or pursuing qualifications within fitness. Some are like me- committed plodders who love how exercise makes them feel! There are single ladies, married ladies, ladies with kids and ladies without. Some have faith, some don't, some I've never asked so wouldn't know! All of them are amazing, and were key inspiration to me in starting and continuing exercising regularly.
I've asked the questions that were on my mind when I was starting out on this path- if there are any other questions you can think of- stick them in the comments and I'm sure they'll be willing to start a conversation!

So, without further ado- grab a coffee, settle down on the sofa and let me introduce Amy!

Amy is a lady who I've known, by association since I started dating Jon. She's also married to a Marine- who's still serving in the RM Band Service. We've not seen each other much in real life, but her couch to 5k journey was one of the biggest motivating factors in getting my bottom off the sofa and out of the door. Last year, she posted this picture:

I'd just finished C25k, and it made me realise that maybe, just maybe, I could manage a triathlon one day! 

Enough from me- let's hear from Amy and how she makes it all work for her:

Tell us a bit about yourself:

My name is Amy Rushton, I am 31, married to Jon who is in the Royal Marines Band and mum to Evan 7 and Lucas 3. We live in Emsworth in Hampshire. A long time ago I was also in the Royal Marines Band and enjoyed sport but a series of health issues put an end to that!

What sports do you like to do in your free time, and how did you get into it in the first place?
When I decided I wanted to get fitter I was 4 stone heavier than I am now. I'd had 4 knee operations and my joints weren't coping with all that weight, so I started walking. Initially it was to the shops, round the block etc but soon I was upping the distances. I started walking 5 miles most nights and frequently spent whole Saturdays on 20 mile+ walks. This alone helped me lose 2 stone. Once I had lost a bit of weight I decided to try running, which I hadn't done properly since leaving the Marines 14 years before! I found it VERY hard! But I stuck at it and coupled with some cycling I soon saw improvement. Now I frequently run 5km, enjoy parkrun, and cycle distances of around 40km.

What drew you to the sport?
I was drawn to running after seeing a good friend of mine go from a non runner to completing the Thames Path Challenge (100km in 24 hours). She achieved so many amazing things and as I watched her progress I was inspired to try myself. (See- we're all secret fitness fan girls really! -Sarah)

Was it easy getting started? Did you start alone or have company?

When I first started I was incredibly self conscious so I ran alone and at night so no one would see me. I found it so very difficult but I discovered perseverance I never knew I had. Once I started seeing improvements I was hooked. I prefer to run alone, a combination of still being self conscious of my running ability and enjoying the time alone.

What's your biggest achievement in your fitness to date?

To date my biggest fitness achievement is competing the Great South Run in Oct 2014. I'm especially proud of that since I fractured my foot in 3 places half way and still managed to finish! (Madness! -S)

Are you working toward a goal at the moment? If so, what?

At the moment I am training for an event I am doing with my online running club Thunder Runners. We are all competing at the Adidas Thunder Run at the end of July, which is a 24 hour endurance race where a team of 8 take turns to run 10km laps. I think I'm down for 3 laps! This is easily my biggest challenge to date, especially as I'm battling persistent niggles in my lower legs. I am really looking forward to it though!

Let's be real- working out takes time! How do you fit it in? What's your weekly schedule like?
Training does take time, something as a military wife and mum to 2 sons with autism, I don't get a lot of! I tend to run at night once the boys are in bed or squeeze a run in as the kids eat tea. I try to keep weekends for family time where I can so I run early in the morning or go to parkrun. When my husband was in Edinburgh for 6 weeks with the Royal Marines I took to putting the boys to bed and then running up and down my 80m street until I had reached 5km! I had a baby monitor with me so I could hear them and always could see my front door so I was happy that they were safe, and I did that almost every night. My neighbours thought I was crazy.

If you could say one thing to someone sat on the sofa, considering starting a fitness programme, what would it be?

Be sensible, Start slowly, Dream big! I overdid it off the bat and hurt myself as I didn't know that I'm a severe overpronator. Consider getting a gait analysis and start with a Couch to 5KM app to get you started. Trust me, if I can do this, you can do this!

Amy before she started

Race for Life Pretty Muddy, June 2014

After the Mo-Run November 2014 (complete with broken leg!)

See- one inspiring lady right?! I couldn't agree more with so much of what Amy says- if we can do it- so can you! Her commitment to getting out and exercising is amazing- you should see her map my runs for the 5ks outside her house- it's like a very cross toddler went mad with a crayon in a very small area! Thank you Amy so much for taking the time to answer my questions.

I'm blessed with a very inspirational friendship group, so stay tuned for another working it out Wednesday with another fab friend next week.

Any questions- bring them to the comments!

baja(ish) fish tacos

As I'm stuck at home, waiting for this rash to sort itself, I've slept a tonne, read a few books and enjoyed having time to cook dinner for myself and Jon.

Fiddling with this recipe has been on my to-do list for months, ever since Jon and I had dinner at Wahaca in March and I had these delicious fish tacos:

Crispy fish, crunchy, citrusy slaw and creamy crema- it was absolutely delicious despite my nerves about the impending job interview I was facing the next day.

Life's been pretty hectic since, but to celebrate being well enough to return to work tomorrow, I decided to finally have a crack at making my own version- which actually turned out far better than I was expecting!

So, without further ado- here's my recipe for homemade fish tacos: (serves 2-3)

Ingredients:
2 large fillets of white fish. (I used Basa- it's sustainably caught and very reasonable if you buy it frozen)
1 egg
2 tbsp plain flour
1 avocado
1/4 white cabbage
1 red onion
2 tbsp garlic mayo (I used homemade olive oil mayo, mixed with 1/2 clove of crushed garlic)
3 tbsp sour cream
a big bunch of coriander
1 lime
1tsp cayenne pepper
1 sachet discovery crispy coating (or polenta- I just find this quick and easy!)
1 large tortilla per person (I like multigrain to up the fibre).
2tbsp sunflower oil

Method:
The cooking part of this is incredibly quick- so I prepped all the trimmings first then cooked the fish so that we could eat it whilst it was hot and crispy.

Slaw:
Grate the white cabbage on the coarse side of a grater or in a food processor. (I'd food process but I've lost the spindle for mine! Must order a new one!)
Finely chop the red onion and mix 3/4 in with the grated cabbage.
Juice 1/2 the line into the bowl, and scrape the little limey citrus bits (that stick out of the lime when you squeeze it) off with a sharp knife and stir through the mix with salt and pepper to taste.
Take a big handful of coriander, chop and stir through the mixture.
That's the slaw done- zingy, crunchy and fat free!!

Lazy Guacamole:
Dice the avocado (I score mine in the skin then scoop the whole lot out with a big spoon!) Mash lightly with a fork, then stir in the other 1/4 red onion, 1 tsp chopped coriander and a sprinkle of cayenne to taste. It's not really guacamole but it's tasty!

Crema:
Mix the garlic mayo, the other 1/2 of the lime's juce and the sour cream together in a bowl. Stir well and add chopped coriander to taste (there is quite a lot of coriander going on in this so bear that in mind! I had about 1tsp coriander in the crema.)

Fish:
Cut the fish into 1.5 inch cubes. Try to keep the bits similarly sized, so that they cook in an equal amount of time. Put your flour on one saucer, your beaten egg on another and your crumbs on another. Roll your fish in flour, then egg, then crumbs and lie on a plate ready to fry. Repeat until all the fish is prepped. (I find it easiest to do 4 bits at a time, using my fingers for the flour and egg, and a fork to cover with crumbs and move onto the plate.) Heat the sunflower oil in a frying pan, then fry the fish in batches until golden brown and crispy. I'd imagine you could bake the fish in the oven if you were feeling super health conscious! Cooking the fish really doesn't take long, a minute or so on each side tops. You don't want to over cook it!
Remove from the pan onto a piece of kitchen towel, then serve!

I chopped the tortillas into 4 so that they better resembled the little soft tacos I enjoyed so much at Wahaca. Microwave them for 30 seconds so they're soft and pliable.

To serve, I just put all the different components on the table and let us tuck in!

Beginning to end, this recipe takes about 20 minutes to cook- it's healthy, fresh and tasty- why not give it a try?!

Saturday Summer Salads

Well it's been a fairly crazy week!

Shingles hit, and I've been sleeping around 16-18 hours a day. Craziness! Even at my poorliest with ME, if I'd slept all day I struggled to sleep all night, but shingles has pulled my power plug out, well and truly, and I just can't get enough sleep!
That said, my school have been insanely supportive, they've rallied round and covered everything so I've been off without worrying and able to be unconscious most of the day!
In good news, the antivirals seem to be working and the rash has stopped spreading, and the odd, burning, electrocution-y pain is less frequent, even if there's still more of it than I'd like!

As I've been asleep all week, I've only been enjoying the gorgeous blue skies and sunny weather from my vantage point curled up on the sofa, but yesterday I decided to celebrate the sunshine, even if I'm indoors, and make a scrummy summer salad!

Salad for me has always been one of those things that I love to have out, but never replicated in a way that I actually wanted to tuck into at home! It always seemed to end up being the same salad veg (lettuce, cucumber, cherry tomatoes), some kind of super healthy protein (fish/chicken) and feeling hungry again within 2 hours. Salad in a restaurant was usually accompanied by chips!

When I started paleo last year, I knew that to make it a goer through the summer, I needed to change my viewpoint (and 'recipe bank') of salads- and over the course of the summer, I discovered a whole repertoire of easy, delicious and interesting salads that even Jon enjoys eating!

In doing so, I found a few things that I needed each time to make a salad go from boring to blooming irresistable!

1: Fat. Yep; you read that right! One of the most eye opening things I discovered whilst eating paleo is that your body needs good fat- and you can still lose weight if you eat it- so long as you're not padding out the rest of your diet with processed foods, sugar and refined carbs.
Fat for me takes salad from penitence to treat- and also triggers the satiety receptors in your head making you feel fuller and satisfied faster. Some good fats that I love to add to my salads are:
-Avocados.
-Nuts (toasted or raw- try pecans, walnuts, peanuts, macadamias)
-Homemade, olive oil mayo (This recipe is bulletproof- I've made it at least 10 times and it's never failed)
-Olives

2: Protein. Not just for decorative purposes- a fist sized portion per person. Protein is such a key to staying full, controlling blood sugar and building/repairing muscle- don't skimp here! Obviously if you're using a fatty protein like chorizo or cheese, you may want less added fat from the fats section.
- Meat- Chicken, Chorizo, ready cut bacon lardons if you're in a rush (Lidl do a great beech smoked packet). Try roasting off a whole pan of chicken drumsticks at the weekend and using them through the week for lunches. Ham, parma ham, charcuterie.
-Fish- smoked salmon, prawns (both really easy and quick, if a bit expensive) squid, trout. I'm not a huge fan of white fish on salad- all a bit too healthy! - maybe one day I'll change my mind!
-Cheese- crumbly goats cheese, feta, applewood smoked, cheddar, parmesan. Experiement with grating, finely grating, crumbling and cubing to get maximum cheesey flavour for minimum cheese!

3. Veggies. I have a confession to make: I detest iceberg lettuce. As in, cannot stand the stuff! I'd not be sad if it was wiped from planet earth tomorrow! That said, there's still loads that I love putting in salads to keep them interesting:
-Leaves: Spinach, watercress and rocket is my go-to bagged salad- tonnes of flavour and super easy. Cos lettuce and mini cos are crunchy and tasty if you've got a bit longer. Raddichio is tasty but bitter so go easy- same with endive.
-Fruit: I love fruit in salads- especially if you've got a salty or very savoury element like cheese or cured meat. Crisp apples, pears, raisins, melon, orange segments- all scrummy and one of your 5 a day!
-Veg: Veggies as well as leaves make for variety and taste; I love frozen, pre grilled mediterranean veggies- oven cook them and stir them in- easy and tasty! Mushrooms, grilled/poached asparagus tips, hot or cold peas, petit pois or french beans, grated carrot, grated cabbage (red or white)- the list could go on and on!

4. Dressing. For me this is where it can all go terribly, terribly wrong! Sometimes, if a salad's got a mixture of all of the above, it doesn't even need a dressing! That said, a sparser, simpler salad can go from dull to delicious with a good dressing. Remember dressing can count for your 'fat' as well if you're going for a mayo or oil heavy dressing:
Zingy- Lemon/Lime/Orange juice. Balsamic/White Wine/Cider/Champagne Vinegar. Buttermilk
Creamy: Mayo/Yoghurt/Sour Cream based dressings
Oils: Olive, rapeseed, walnut, sesame, tahini (obviously not an oil but tasty!)

5. Garnish. Add the final flavour punch you need to balance everything else in the salad; I love:
-finely chopped shallots/red onion
-herbs- dill for fish/ a scandinavian vibe on anything! Coriander for an asian/mexican flavour, Parsley goes with anything!

6. Carbs. Especially in summer when you're having salad as a main meal!
-New potatoes, sweet potatoes, beetroot, roasted butternut squash,
-Pasta, wholewheat pasta, quinoa, rice, wild rice, noodles
-fresh bread, wraps, croutons

7. Temperature.  Obviously not an ingredient, but can go a long way toward making a salad taste more interesting (and less like it's been in a tesco chiller cabinet for the last 2 days!) try;
-frying bacon lardons and leftover cooked chicken and scattering on top
-roasting baby new potatoes, chopping roughly and stirring through
-roasting aubergine, courgette and peppers and adding to a mediterranean salad.

I've found that trying to get a good balance of these 7 things has saved me spending loads trying to cook exact salad recipes, but also means that I'm not stuck eating a plate of iceberg lettuce and cold chicken (eurgh!)

That said- here's a yummy salad we had yesterday to celebrate summer!

Watermelon, fish and cheese may sound like an odd combo, but the hot prawns, cold, crisp watermelon and salty, creamy cheese are a really delicious, summery combination!

Watermelon, Prawn and Goats Cheese Salad.
Serves 2-3 as a main, more as a side.
Ingredients:
1/2 a bag of spinach, rocket and watercress salad
3 thick slices of watermelon
1/2 a pack soft goats cheese (approx 75g)
20 prawns (we bought ours in a bulk freezer pack at Lidl when they were on offer. Even 10 prawns would increase the protein and still be delicious)
handful of fresh parsley
2 cloves of garlic
Salt & Pepper
Flatbread (to serve)

Empty the salad into a big bowl. Chop the watermelon into big cubes, and mix through.
Crumble the cheese into fingernail size bits and scatter across the salad.
-at this point, just this salad by itself is really refreshing and a great side for a BBQ or lunch!-
Put a glug of olive oil into a pan, chop the garlic and fry for 30 seconds.
Add the prawns (still frozen if needs be!)
Stir around until prawns are heated through, add the parsley, salt and pepper and keep stirring.
Once the parsley is wilted, pour the prawns onto the salad.
Serve with side plates, a finger bowl and flatbread to wipe up and creamy cheesey bits stuck to the plates.

In an ideal world, I'd have used shelled prawns for this to make eating it easier. That said, these were on an insanely good special offer and due to shingles tiredness I couldn't be bothered to peel them first. It was still really tasty!

A spanner named shingles

There's a spanner in the works for operation triathlon, and it's name is Shingles!

As you may have noticed, things have been a little quiet over here past the promenade! My apologies. We are in the middle of a truly mad time of year for all Year 2 and Year 6 teachers- it's SATS season and all of my non-essential life activities (blogging, preparing interesting meals rather than grazing the fridge, sleeping before midnight) have ceased in a flurry of moderation prep and drawing up class lists for next year. The kids haven't noticed anything different though, which, in my opinion, is exactly how it should be! Happy kiddos= happy teacher.

I guess, with hindsight, I was burning the candle at both ends (and in the middle!!) and went down with a bug at the start of half term. A lot of work came home with me for the holiday, and I kept on with my training plan, admittedly doing far less than I'd planned to, as I felt under the weather for most of the break.

I started sleeping badly, and my skin began to flare up (usually a sign my immune system isn't doing it's thing), and on Monday night I found myself at the out of hours doctor for 2 hours, waiting to be told that, for the second time in 2 years, I've managed to get shingles. Same side as last time, but going up and down my back, with pain in my ear, shoulder neck and arm.

"Take it easy and rest" is the doctor's advice, which doesn't sit well with someone who's been training hard for a triathlon since January, and that triathlon is in 12 days. As in, 288 hours. I'm not allowed to swim until the rash has gone, and, despite catching it really early this time, currently the rash is spreading rather than retreating.

Gutted is an understatement- but I'm trying my best to hold it all really lightly, rest and let my body do it's thing. I'm taking the huge antiviral tablets 5x a day, cracking the pain killers and even taking a bit of time off work as the pain has made me so tired and irritable I'm not much use to anyone.

Even if the rash clears, I need to get my head around the fact that I'll be 3 weeks behind my ideal training schedule (due to busyness before half-term, illness in half term and shingles now) if I do make it to the starting line.

However, I've been praying for perspective (and for the shingles to go away!!) and I've realised that actually this particular triathlon isn't the be-all and end-all. A 3 week (or longer) dip in a lifetime of health and fitness isn't a huge deal. I'll encounter other dips in the future, for other reasons, and the key thing is that I don't let them derail my determination and the enjoyment I get from training.

All of my hard work will be used and pay off on a triathlon this summer, even if it's not on the 14th of June. The stress-busting benefits and health impact that training since last May has had on me can't be taken away by a bug now, even one as sore and annoying as shingles. Worst case scenario that I miss it- I get even longer to work on my sea swimming and to get along to the transition trainings that Portsmouth Triathletes run. I'll still be there cheering my awesome training buddies as they chase their goal.

I'm off to curl up under a blanket, eat a tonne of fruit and veg and rest this virus out of my system!

nurse Treacle is in business

living electric blanket

Any home remedies for shingles pain- share them in the comments and I will love you forever!