Tag Archives: healthy

Three Simple Post Workout Recipes for Dinner

Like many people, I tend to squeeze my exercise in after work – there’s no way you’re getting me out of bed before six on a weekday, and even less of a chance of that happening on a weekend. Which is great and all, except when it gets to 9-10 at night, and I’m tired, hangry, and losing the will to care about anything except stopping that growling noise in my stomach.

While it’s really tempting to simply say screw it and order a takeaway or grab a supermarket pizza, after the initial food cravings have subsided, the rest of my body will complain about the junk I gave it to eat after it put out all that effort for me.

With spring races quickly approaching and a particularly difficult 6C climbing route mocking me after my every failed attempt,  I knew I had to do better for my body if I was to beat these challenges. And so a compromise was reached – I would cook dinners that were nutritious, delicious, and most of all, easy and quick to make, and in return my body would put out its best effort.

Listed below are my now go-to post workout recipes for weekday dinners. They’re quick, healthy and can easily be tailored to your own tastes – I prefer to throw in extra vegetables and cheese where possible!

#1 Mediterranean Baked Sweet Potatoes

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Brought to you by the talented folk at the Minimalist Baker, there is nothing to not love about this recipe. With the delicious combination of sweet potatoes, cherry tomatoes, and a lemon, garlic and lemon sauce with a liberal helping of spices and herbs, this is one of those unique recipes that is equally healthy and appetizing (although if you want to crumble some feta cheese over the top, I’m right with you there). Plus, it only takes 30 minutes to prepare and cook, which is perfect for those late evenings at the gym.

If you’re like me and hate spending money on small-portioned, over-priced lunches at work, then this recipe is simple to have as a lunch the next day. Just double the ingredients and microwave when you want to eat.


#2 Mediterranean Roasted Vegetables and Haloumi with a Basil Dressing 

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This particular post workout recipe is good when you’re feeling a little under the weather. With lots of tomatoes, peppers, lemon and garlic, all those Vitamins A and C make this meal an ideal boost for your immune system.

Simply chop everything up, whizz the lemon, garlic and olive oil in the food processor, and combine together to roast in the oven for 40 minutes. Ten minutes before the end, add the haloumi slices on top. For those wanting an additional protein hit, simply roast a chicken breast with the vegetables, or add a salmon fillet – the dressing goes great with fish!

#3 Chorizo Pilaf

Okay, so maybe the hearty amount of chorizo partially cancels out the health benefits of this recipe, but chorizo is too good not to include! Also, if you are looking to make this healthier simply add some chopped okra and broad beans.

Add sliced chorizo and onion to a pan on medium heat, and cook until brown. Add the spices, then the rice and vegetables with the stock, and let everything cook for approximately 15 minutes on a low heat.

Throw in some parsley and an extra squeeze of lemon at the end, et voila!

Credit to the Minimalist Baker, Waitrose and BBCGoodFood for the images – there’s no way my food sticks around long enough for me to take a photo of it!

What are your go-to recipes after a workout?

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How to Get Fit on the Cheap

With summer fast approaching, now’s a better time than ever to get outdoors and start exercising. However, summer is also the time for holidays, camping trips away, drinks at the pub, and general social merriment with friends, which also leaves the bank balance on the zero side. Fear not, as there are a range of options to help you get fit and save pennies in the process!

Take a Hike – Admittedly, unless you live in the Scottish Highlands or Lake District, where mountains are literally in your backyard, then hiking for city folk will require a little organisation and forward planning. To prevent paying an extortionate amount for train tickets, check online for train times and fees; some railway journeys have a set price for tickets, while other routes are cheaper at the weekend.

In addition to this, do a little sleuthing on Google Maps and find out where the nearest forests, woods or beachside retreats are closest to you; there’s a good chance there will be trails or bridleways in those areas for you to explore. A handy resource for hiking trails includes Walk magazine, which is published and updated regularly by the Ramblers Association, provides a searchable list of recommended walks and an interactive map to help you gain some inspiration. They even have walks through cities for those days when money (or time!) is tight. You can take a look at the website here.

Gym bunny – In an effort to combat the rising percentages of obesity, many cities are now installing ‘free gyms’ in parks and local recreation areas to enable people to exercise for free. Many of these outdoor gyms provide machines that exercise a full range of muscles, which enables users to create a workout routine to suit them. Dozens have been installed in England alone, and to find one where you live check out your neighbourhood on http://www.tgogc.com/Gyms/.

Reap the benefits of membership – Nowadays, most stores understand that to gain a customer’s loyalty they want more than a 10% discount or well-stocked shelves. As a result, many companies are now offering free or discounted classes within their stores. In the UK, Sweaty Betty now offers their members free running clubs or gym classes in their stores, with choices including circuit training, yoga and zumba to name a few. All you have to do is sign up to their newsletter in-store, which is also free. Other companies like Sweatshop, the running specialist chain, or Nike, organise running clubs within each store. If you’re lucky enough to live in the Lake District, nearly all the outdoor stores there organise regular events with their customers. As for our friends across the pond, REI holds regular workshops on sports such as climbing at competitive rates.

YouTube – it’s not just for cat videos and music playlists; YouTube has an abundance of fitness videos, such as yoga or zumba. Admittedly, some are certainly better than others, but with a little searching you can easily find a video that has the exercise you’re looking for.

Employee benefits – Many large companies or corporations offer their clients free or discounted gym membership in an effort to keep their employees healthy. However a surprising number of employers forget to tell their employees about these benefits. For instance, one employer of mine forgot to mention they paid £5 a month towards gym membership until after I had been there for six months! If your employer doesn’t offer any fitness discounts, check whether they offer the cycle to work scheme, or whether a gym nearby offers discounts for local members.

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