Couch to 5k

Today I completed the first run of the 2nd week of the couch to 5k app. This consisted of a 5 minute warm up walk followed by 90 seconds of running and then 2 minutes walking  which was repeated 6 times and then to end there is a 5 minutes cool down walk.

In total I ran for 9 minutes which is 1 minute longer than last week.

I really enjoyed the run/walk today and it is a great excuse to enjoy being outside as the weather has been so nice.I am looking forward to my next run on Friday.

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Couch to 5K Update

Last night I finished the first week of the couch to 5k app. It was slightly delayed as I was supposed to complete the run over the weekend but due to being busy I never got round to it; so therefore I completed it yesterday.

I really enjoyed the run yesterday and I am now looking forward to completing the first run of week 2 on Wednesday.

Couch to 5k update

Last night I completed the 2nd run of the first week of the couch to 5k app. This consisted of a 5 minute warm up walk and 8x 60 second runs which alternate with 7x 90 second walks and then a 5 minute cool down walk. Overall you end up running for 8 minutes in total.

I am really enjoying the app so far and I am enjoying trying to be more active. I have the final run to complete on Friday and then it is on to week 2. The program consists of 9 weeks.

I am really looking forward to seeing how far I can progress with this app.

Orange and Chocolate Chip Cookies – Dairy and Gluten Free

Ingredients

50g Coconut Flour

50g Coconut Sugar

100g Coconut Oil

110g Dairy free chocolate chips

Zest of 1/2 orange

1/4 tsp baking powder

1/4 tsp salt

1tsp Vanilla Extracts

 

Instructions

1 – Pre heat over to 170 degrees

2 – Either grease baking tray or line with baking powder.

3- Mix together coconut flour, coconut sugar, salt and baking powder.

4- Add eggs, oil, zest, vanilla extract and dairy free chocolate chips.

5- Mix the indents together to form a loose dough.

6 – Divide into 9 balls and place on the baking tray.

7- Cook in the over for around 12-14 minutes

8. Leave to Cool and then enjoy!

 

Really simple to make these cookies and they taste delicious. They did not last long in my house when I made these.

 

15 Minute workout – Sarahs Day

 

Yesterday I tried the couch to 5k and today I tried one of Sarahs Day 15 minute workouts. I have been watching Sarahs day for quite a while now and really enjoy her videos so thought today that I would give one of her workouts a try.

I really enjoyed the workout and will definitely be given them a try again. There were parts I struggled with but over time I’m sure I will improve on these. Overall it was really enjoyable and I definitely felt like it was doing something to improve my fitness.

Cacao and Blueberry Muffins – Gluten and Dairy Free

Ingredients

100g Coconut Flour

1/3 cup cacao powder

1tsp baking powder

¼ cup coconut oil

1/3 cup honey

3 eggs

1 tsp vanilla essence

½ cup cacao nibs or chocolate chips

½-2/3 cup of blueberries

Instructions

1 pre heat over to 180degrees, Line muffin tin with muffin cases ready to pour the mixture into.

2 – Mix together dry ingredients – cacao powder, coconut flour, baking powder

3 – In a small bowl mix together eggs, melted coconut oil, honey and vanilla essence.

4 – mix dry and wet ingredients together to form a thick mixture

5 – Add the Blueberries and cacao nibs and mix them gently into the mixture

6 – Spoon the mixture into the muffin case evenly

7 – place in oven for around 15-18 minutes

8 – Leave to cool and then enjoy

This is a really nice and simple recipe. These muffins were really easy to make and taste delicious.

They also have the added bonus of being gluten free and dairy free.

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dav

Couch to 5K

I have recently made the decision to start to improve my health and fitness and therefore I decided to do this firstly by trying to complete the couch to 5k app.

I did my first run today which consists on a 5minute warm up walk; then 7 x 60second runs with 7x 90second walks in between and then a 5 minute cool down walk . The runs and walks are alternated all the way through and it total I did 8 minutes of running. over the 9 week program you increase your running time and decrease the walking time.

I have previously used a similar app quite a few years ago and decided to give it another go as it is really enjoyable and also achievable enough so it doesn’t make me feel out of my depth.

I decided to do my run today along the canal as it is quite a flat run and I enjoy being beside the water as it is quite relaxing.

I have 2 more runs of the same routine to complete this week before moving on the next stage next week.

I would highly recommend the One You Couch to 5k app.