Do you suffer from lower back or hip pain? It could be your glutes…

Hello lovely people here. I’ve recently learnt a few things about the way my body works, and I want to share it with you – I suspect a few of you may also recognise my story.

I like to stay fit, and exercise four or five times a week – a mix of bootcamp, running, yoga, pilates. It keeps a smile on my face, and helps make allowances for the wine and chocolate in my life. I’d consider myself to be quite a fit person generally, but over the last few years I’ve had nagging back and hip pain which comes and goes, but more recently has been coming more than it’s going.

Last night an Osteopath saved my life…

Ok, so that’s a bit dramatic for a headline but it made me sing ‘last night a DJ saved my life’ so that’s lovely. In truth though, my visit to see the lovely Anna has been a revelation. She asked me so many questions, looked at the ‘whole me’ by talking about my underachieve thyroid and the impact it has on my life and body, and genuinely wanted to delve into the ‘why’.

Turns out I’m a bit wonky (from birth, apparently) but also that I have an underactive left glute too. A marathon runner with glutes that don’t work = sore back and hips!

So, before I jump headfirst in to getting my miles up for the London Marathon next year, I need to work on some core muscles first. Glutes and abs. As well as helping me avoid injury, it should also help me run faster (and maybe give me a figure like Beyonce?). Perhaps the last wish is a step too far, but the first two are definitely achievable.

The good news

It’s do-able – I can build my core and abs, but with smaller and much more intense moves than my usual bootcamp repertoire. So, I’m going back to exercise school and am using a circuit of pilates and pilates-type moves to build things up. Here’s what I’m doing…

  • Skaters
  • Copenhagen
  • Bent Knee Side Plank
  • Hip thrusters (with band)
  • Single leg hip thrusters

Give them a go, and see if they make a difference! You might need to build up from small reps e.g. 4/5 like I did!

I’ve also bought myself some resistance bands to stabilise my exercises, which I’ve been using every day. I’ll share the bands I bought from Amazon below. They aren’t the cheapest available, but they do come with free training videos and recipes too, as well as a practical exercise card book to help you follow the training.

I’ve also booked on to Spin to keep up the cardio, and to help keep the lbs down 🙂

Happy squeezing, lovely people.

Tahlia X

Breakfast Cups Of Goodness To Kick Start The Day

I’ve been trialling out some new recipes recently with the help of Izy Hossacks, and I have to say I love these little breakfast cups.

What’s great about these cups of food is that they can be prepped the night before, then completed and microwaved the following morning.

They are super healthy and have been giving me a real boost first thing.

Let’s get started!

Ingredients:

30g Oats

1/2tsp baking powder

1/4 Ground Cinnamon

1 egg

4tbsp Milk or non-dairy milk

1tbsp blueberries

1tsp honey

1tbsp yogurt of choice

Method:

Grab yourself a large cup and tip in the oats, baking powder, cinnamon, egg and milk. Mix together really well and then stir in the blueberries.

Pop into the microwave for 2 minutes on high. Leave to cool briefly and then top with your honey and yogurt. Add any extra toppings of choice and enjoy!

Mackerel & Cous Cous Super Food Salad – Let’s Get Summer Started

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Are you in the mood for salad? One that’s going to hit the taste buds and fill you up? Give this a try! Not only is it easy, it is bursting with goodness!

Did you know…?

Mackerel is high in long chain omega 3 acids, which may help prevent heart disease. They’re also a good source of Vitamin D.

Check out more information here:

https://www.nhs.uk/live-well/eat-well/fish-and-shellfish-nutrition/#oily-fish-and-omega-3-fatty-acids

This salad perfectly compliments our healthy living lifestyle, have you seen our exercise cards? Take a look: Fitness

So let’s get started!! Grab yourself a bag of Super Food Salad (I bought mine from Aldi and it contains: Land cress, red chard, baby spinach, beetroot, baby kale and wild rocket), some peppered mackerel, Cous Cous and sliced red pepper.

Method:

Slice up half of a red pepper and make up some Cous Cous. Place a couple of generous handfuls of salad mix into a bowl, then add the red peppers and Cous Cous.

Remove the skin from the mackerel and break up into large flakes.

Decorate the top of your salad with the flaky mackerel and use a dressing of choice. Enjoy!!

Healthy Breakfast Pots – The Grab & Go Way

Life gets busy, right? Here at MIRL we love these scrummy yummy breakfast pots. Made up the night before, they are the perfect ‘grab & go’ in the mornings.

Not only are they tasty, this breakfast pot is unbelievably healthy and very filling too.

Do you want to know more about the health benefits of berries? Check out this insightful link:

https://www.healthline.com/nutrition/11-reasons-to-eat-berries

Ingredients:

Handful of Frozen Summer berries

20g museli (sugar free)

1tbsp Fat Free Yogurt

Method:

Simply place your Muesli into an airtight pot, top with berries and then add the yogurt on top! Close the lid and pop into the fridge ready to grab in the morning!

Bring Morocco To Your Kitchen

Whilst travelling around parts of Morocco, I totally fell in love with the cuisine. It’s not hard to do. Vendors, nestled amongst Artisans, sell the most aromatic and visually tantalising displays of herbs and spices, every spirally turn you take through the labyrinths of the Souks.

We tasted many a memorable dish, the best of them being cooked and served straight out of a families home in Marrakesh. We dined in their living room on the tastiest of mez dishes and the triumph of the night was their roasted chicken, served piled high with Cous Cous. Unforgettable.

This is a nod to my time travelling and I can guarantee it’ll leave your kitchen smelling divine. Your taste buds will be begging for more! The heady smells of the herbs and spices take me directly back to my wonderful days wandering the world. I hope it takes you there too !

The most amazing thing is, it is so easy to cook! Let’s go!

Ingredients:

Medium to Large Chicken

1tsp Paprika

1tsp Ground Cumin

1tsp Ground Coriander

1/2tsp Cayenne Pepper

1 Onion, quartered

4 – 6 Cloves of Garlic (or more – Garlic usage should come from the heart)

1tbsp Butter or low fat butter spray

2 cups of water

Seasoning

Spoonful of cooked chickpeas to decorate

Fresh coriander (optional)

Method:

Preheat your oven to 180•C.

Put the herbs and spices together in a bowl, stir.

Put the chicken onto a baking dish and rub it with butter, or spray with a low fat option. Next up, work the herb and spice mixture into the chicken well.

Generously twist some pepper on top and sprinkle with salt.

Around the chicken add your crushed up garlic and onions. Add the water.

Pop into the oven for an hour, basting generously. After an hour, cover the chicken loosely in foil, turn your oven down to 160•C and cook for a further hour.

Remove from the oven and allow to rest for at least 15 minutes. Transfer to a serving plate and drizzle with the juices. Add cooked chickpeas and fresh chopped Coriander.

Plate up and enjoy with some Raisin and Paprika Cous Cous, topped with coriander.

In addition, how about adding some braised Courgettes and Carrots to the dish?

This went down Mighty well at home. Seconds all round!! Bonus.

Here at Mums In Real Life, we’re always seeking out tips and love to hear your tales. Please comment or email us at:

hello@mumsinreallife.co.uk

Apple & Berries Oat Breakfast Smoothie

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Here’s another throw back to keep us all motivated this week 👍🏻

How’s the ‘shaking it off’ going for you? Here at Mums In Real Life, we’re feeling mighty fine!

These yummy Oat and fruit breakfast smoothies have really given us a spring in our step this week.

Did You Know….?

That Oats are stacked full of vitamins, Fibre and antioxidants and are among the healthiest grains on earth.

Check out this link for all of the benefits:

https://www.healthline.com/nutrition/9-benefits-oats-oatmeal

The breakfast smoothie for Day 5 is just delicious! Give it a go, it’s super easy…

Ingredients:

150ml Soya Milk

100ml Skimmed Milk

20g Oats

4 Strawberries

1 Apple (skin on, cored)

Handful of Blueberries

Method:

Pop everything (save a couple of blueberries to use as a dressing) into your blender and blitz. Pour and enjoy!

Summer Fruit, Yogurt & Oats Smoothie – The (virtually) Fat Free Way

This breakfast smoothie is gorgeous, it tastes like summer in a glass but is also nice & filling – a really good way to start the day!

Ingredients:

20g Porridge Oats

2tbsp Fat Free Natural Yogurt

200ml Skimmed Milk

2tbsp Frozen Summer Fruits

1tsp honey

Method:

Chuck all of the ingredients into a blender & blitz! Enjoy!!

Let’s Get Saucy – Salad Dressings & Dips

The sun is shining, the mood is good. Here at Mums In Real Life, we’re preparing to get saucy for the weeks ahead. The aim will be to complement our healthy lifestyle with additional deliciousness. We’re talking sauces, dips and dressings and we can’t wait to get started!

We are therefore kicking off with this ever so simple, yet scrummy salad dressing. Things don’t get easier than this.

Ingredients:

Olive Oil

Dijon Mustard

Mixed herbs

Seasoning

Method:

Pour 150ml Olive Oil into a jar/bowl. Add 2tbsp of Dijon Mustard along with 2 tsp of mixed herbs. Season well and stir.

Kick Start Your Day With This Breakfast Smoothie – Pineapple, Oats & Aloe Vera Juice

Kick off your day with this Oats smoothie – it’ll make you feel great!

Did you read our blog yesterday on the benefits of Aloe Vera Juice, our Michelle Inspired Mocktail? If not, click on this link to learn more:

Beetroot, Spinach And Aloe Vera Cocktail – Let’s Talk Health Benefits

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Let’s rave about Pineapples as well, not only are they delicious but they are packed with nutrients and compounds which can help fight disease and inflammation. Learn a bit more here: https://www.healthline.com/nutrition/benefits-of-pineapple

Ingredients:

15ml Aloe Vera juice

• 1-2 slices of pineapple (skin off) cut into chunks

• 100ml Soya Milk

• 100ml Skimmed Milk

• 20g Oats

• Generous blob of honey

Method:

Chuck everything into a mixing jug and blitz! Add honey at the end according to your taste requirements!

Admittedly, the Aloe Vera Juice does make these a bit ‘poky’…but no pain, no gain. Right?!?!

Beetroot, Spinach And Aloe Vera – Michelle Inspired Mocktail – Let’s Talk Health Benefits

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Thank you so much for all of your feedback from our ‘Shake It Off’ week!!! We have received some lovely messages and can’t believe how many people followed it!! Thanks guys, here at Mums In Real Life, it means a lot!!! We hope you are all feeling as good as we do!

Several friends got in touch with us about the health benefits of Aloe Vera Juice. Thanks for pointing us in this direction 👍🏻

Benefits, to name but a few:

Liver function

• Hydration

• Clear skin

• Constipation

• Nutritional boost

• Aid digestion

• Indigestion relief

However, it’s very important to note that it can have Possible Side Effects/Contraindications. Take a read:

https://www.webmd.com/vitamins/ai/ingredientmono-607/aloe

So, after reading all of this and weighing up the pros and cons I decided to give it a go.

Ingredients:

Half of a Beetroot (precooked)

Handful of spinach

Juice of 1 lemon

20ml Aloe Vera Juice

Glass of cold water

2 Ice cubes

Method:

Place everything into your blender and blitz!! Mine came out quite grainy, so I then sieved it into a glass .