So last week it was confirmed that I had a stress fracture. Again. This week, strangely, I seem to have made a lot of progress with my recovery. Maybe my body has decided that now my brain knows what’s going on it can stop being such a whiney little… and start healing itself. Anyway, whatever’s happened, my leg is feeling a whole lot less painful.

Which has meant… a return to CrossFit! Oh my fricking god, this is it. The kick up the bum I needed to drag myself out of the dumps and start getting some strength back. YES!

Or maybe not.

Week 32: 3rd to 9th August 2015

Monday Rest day. Physio with Joe again. I brought him up to speed with my appointment with the consultant and told him I was being referred for a bone density scan. He did some more mobility work with me, mostly some forced stretching and ankle distraction.

Tuesday CrossFit 6am (woooooo!). Walking into the box I felt a little teary! I hadn’t seen my 6am class-mates (the crazy brave) for weeks! As the warm-up started I felt even more teary… I tried out the new airdynes for the first time. Wow, they’re tough.

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We moved on to a complex of presses: 3 strict press, 3 push press, 3 push jerk. I opted not to do the jerks so I did 3 and 6 instead, working up to 25kg.

The WOD was 10-1 of:

Box jumps (24/20″)

American kettlebell swings (32/24kg)

Sit ups

Clearly I wasn’t going to be able to do the box jumps or kettlebell swings, so I did a modified WOD of supine rows, press ups and sit ups, finishing in 7:45.

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After the WOD we finished our stretching and then I got up to go, but before I could grab my stuff a wave of sickness came over me. I suddenly went really clammy and pale and genuinely felt like I was going to be sick. I’ve never felt like it before! Clearly I pushed myself harder than my body was capable of!

Wednesday Rest day. I decided to take a rest day today, expecting a whole heap of pain from yesterday’s workout.

Thursday Rest day. Darren and I went to the cinema in the evening, and I “carb-loaded” (scoffed sweets) with the intention of going to the gym in the morning, but a late night saw an end to that idea.

Friday Rest day. My late night and missed gym session turned into a lethargic day. The excitement of returning to CrossFit dwindled into a reminder of how little my body is used to – I was spent!

Saturday Yoga at the Shard, 8:30am. I knew exactly what would bring my mood up… yoga at 1000+ feet! This had been planned for a couple of weeks and I was so excited for it. Since reading Charlie’s review, and seeing events from Sweaty Betty and VitaCoco on social media, I was dying to give this a go, so I booked up with Christina and Charlotte to try it out.

Keep an eye out for my post on it soon, but for now – here are a few photos to whet your appetite!

Sunday Rest day. Darren and I had a busy day tidying up our spare room and putting a load of stuff in the loft, and then we headed down to get his wedding suit fitted. By the end of the day I was shattered and ready for bed… and the start of another week!

What have you been doing this week? Have you tried yoga at the Shard?

Mileage Tracker

Weekly Miles: 0 miles

Running Total: 194.8 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 14 out of 32 weeks
Inversions Unsupported hand/handstand (end Q1) Can hold unsupported… just need to work on confidence
Pullups 5 strict (end Q2) Allllllmost one strict (nose height!)
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 60/72.5kg… slowly getting there!
Snatch 2/3 body weight 40/47.5kg

Food plays an important part in a lot of people’s lives. It’s social, satisfying, celebratory, it’s even comforting. I don’t think I’ll ever be someone for whom food is “just fuel”, something purely eaten for energy and not enjoyed for its taste or texture. I love to cook, and I have my mum, who always cooked meals from scratch and introduced me and my brother to food from different cultures as we were growing up, to thank for that. I also love to share food with others, cooking three course meals for friends, or baking cakes and treats to share.

I also love to know what other people enjoy eating. I studied a couple of nutrition courses with the Open University, and am intrigued by people’s food choices and behaviours. Because of this, I love to read “What I Eat In A Day” posts, or watch videos. So when I volunteered to co-host the first London Bloggers Link Party and the theme was “24 hours in…” I thought a food diary post would be the ideal topic to kick off with.

Want to know what a fitness blogger really eats in a day? Find out here... Click To Tweet

So here’s my food diary for a day:

7am – cup of tea

I always like to drink a cup of tea while I get ready for work in the mornings, it picks me up, ready to start the day. I like ordinary “builders’ tea”… a good old cuppa with milk, no sugar.

Breakfast

9am – mozzarella, tomato and spinach scramble and glass of orange juice

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This is a super quick and easy breakfast, inspired by Pod, and always keeps me full until lunchtime.

I just beat 3 eggs with a fork, then add to a dry pan on a high heat until the bottom just starts to cook. Then I add in 4-5 halved cherry tomatoes, 2-3 sundried tomatoes cut into quarters, 1/4 of a ball of buffalo mozzarella cut into small 1cm chunks and stir with the egg into a scramble. Just as the egg is nearly done I throw in a handful of spinach and a crack of salt and pepper and stir until the spinach has wilted. Voila!

The orange juice cuts through the savoury and salty flavour of the eggs nicely.

10am – cup of tea

With such a satiating breakfast I won’t need a morning snack, so I just had a cup of tea when I fancied.

Lunch

1pm – cajun chicken, okra, sweetcorn salsa and sweet potato

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I’m trying out having leftovers instead of making sandwiches/wraps or salads after being inspired by Elle’s what I really eat post. Last night’s dinner was one from my new Jamie Oliver 15 Minute Meals recipe book, and I thought it would be perfect for leftovers. I used a baked sweet potato (blasted for 4-5 minutes in the microwave) with the sweet chilli drizzled inside rather than mashing it all together and it was super filling and tasty. The cajun seasoning is delicious on the chicken, with polenta for a nice crispy coating.

Afternoon Snack

4pm – coconut, cranberry and macadamia bar and a cup of tea

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Afternoons are my real weak point. I often get hungry within only a couple of hours of lunch during the week – I think it’s mostly a psychological thing though, and is something I’m trying to break. I usually keep a stack of snacks at work for just this kind of situation, but I’d taken them home to photograph for my blog so didn’t have any with me.

Luckily though, I’m prepared and I’d brought in one of the bars that I made for Lenka’s blog (check out the recipe and let me know if you make them – they’re so easy to make!), so I had that with… another cup of tea. I usually have around 4 cups a day.

Dinner

9pm – puy lentil, kale and bacon stir-fry

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Dinner was much later tonight than I’d usually have – my evening was busy with blog stuff and Darren was working a late shift then going to the gym so I just started cooking when I was finished with my post. I cooked up some puy lentils, then stir-fried them with streaky bacon, cherry tomatoes, garlic, chilli flakes, broccoli, kale and lemon juice and topped the mixture with crumbled feta. Such a quick and easy meal for one! 

10:30pm – cup of tea

Before bed I had my final cup of tea of the day. I know caffeine is a stimulant, but I find a hot drink late at night is a must! Maybe I should switch to hot water!

What I Eat Pin

Reflection

I have to admit that, while this is a true food diary, it’s not necessarily representative of my diet as a whole. The next day I indulged in a blueberry muffin in the afternoon, and devoured a bag of pick’n’mix at the cinema in the evening! I do usually keep my main meals pretty healthy though, with the odd bit of “junk” thrown in.

Wine is another downfall of mine, often having a glass (sometimes two!) with dinner. But hey, everyone has their cruxes!

What about you? What do you usually eat? Do you have a “What I Eat In A Day” post to share with me? Or another post on the “24 hours in…” #LBLinkParty theme? Don’t forget to add them to the Link Party, and comment below! I’d love to hear from you!

#LondonBloggers

When I first started this blog, back in 2012, I never imagined how many people I’d meet and get to know through reading blogs and attending events together. I’ve made some real friends through blogging and social media, and it’s so nice when I see my blogging friends comment and share my posts – we can be a really supportive bunch!

One thing I particularly enjoy is reading other bloggers’ spin on a theme… another bloggers’ take on an event we both went to, or what they thought of a race I’ve also run. And what better way to experience that than by joining a Link Party? Or even better, co-host one! The London Bloggers Link Party, to be specific…

London Bloggers Link Party

At the end of 2014, a group of Bloggers based in London joined forces to create a community where they could share knowledge, ask questions and find out about opportunities close to them. That group has now reached over 250 strong and is continuously growing.

London Bloggers Logo

As a way to showcase all the difference niches we cover and to also find out what else is out there in the blogosphere we decided to host a themed link party each month. It’s a great place to find some inspiration for writing, sharing what you do and finding new blogs to read/follow.

For the month of August, the theme is “24 Hours In…”. That’s it. It’s open for you to interpret to fit your style, your niche, your interests …your blog. We’re looking forward to seeing what everyone comes up with in Fitness, Beauty, Lifestyle, Travel and more! And you don’t need to be in London to take part, our community is simply the host of this awesome monthly event!

Meet The Hosts For August:

London Bloggers Linkup August

Elle of keep it simpElle | Twitter | Facebook Instagram

Georgina of Fitcetera | Twitter | Facebook | Instagram  (that’s me!)

Charlotte of Berice Baby | Twitter | Facebook

Leah of Naturally, Leah | Twitter | Facebook

 

#LondonBloggers

#LBLinkParty How To’s

Create your post including the HTML for the badge which you can grab by copying and pasting the code. You can also link up an old post, just edit it to include the badge. You can submit up to two links in each month which fall under the current theme. Please then comment on the Host Post’s and as many other posts as you have the time to. Any inappropriate posts will be deleted.

I'm joining the London Bloggers '24 hours in...' Link Party! Are you? #LBLinkParty Click To Tweet

I can’t wait to see what your spin on the theme is and what you decide to blog about. I personally will make an effort to read as many, if not all, of your posts as I can, and I’m sure I’ll find lots of new lovely blogs to follow too. I hope you enjoy reading the posts, and please do comment, like and share if you do! Keep an eye out for my post(s)!


Working in an office 9-5 and trying to maintain a healthy diet can be a challenge. The increased temptation to snack is sometimes overwhelming: when you get that afternoon slump, if you’re working on a particularly mundane task, or when your office friends bring in cakes and sweets that are just too tempting to pass up. Let’s face it, office jobs can make your virtuous diet slip.

And I don’t know about you but I’m one of those people who, instead of just getting hungry, gets hangry.

Hangry (han-gree)

adjective

irritable as a result of feeling hungry

So rather than a) raid the vending machine or sweet/cake table, or b) erupt in a ball of hangry rage, I keep healthy snacks at work for situations just like these.

Do you ever get 'hangry' at work? Me too! This emergency work snack kit might help you! Click To Tweet

Simply Health, as part of their “creating a healthier workplace” campaign asked me to share my tips for keeping healthy in the workplace*, and I thought this was the perfect topic, so I thought I’d share with you the contents of my Emergency Work Snack Kit.

Here’s what’s in it:

Dried fruit and/or nuts

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We all know everything looks better in a Kilner jar!

I keep a jar of mixed nuts and dried fruit on my desk at work. The fruit gives me a hit of carbohydrate energy and a taste of sweetness, while the nuts supply well needed protein, helping to slow the release of the sugars in the fruit.

Good because: protein and fat help lower the glycaemic load of carby food when eaten in combination.

Apple cutter and nut butter

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Instant sliced apples!

I’m lucky enough to work in an office with a regular delivery of fruit to snack on. But I tend not to eat fruit by itself (for the same reasons as above) so I keep this handy little apple cutter around, along with a jar of peanut butter to spread on my neat little slices of apple.

Good because: peanut butter… duh.

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Snack bars

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A whole drawer full of snacks!

I like to keep a variety of snack bars to choose from, depending what takes my fancy. My go-to favourites are nakd bars (sweet and low-cal), Trek bars (high protein), Eat Natural (a more traditional cereal bar), 9 bars (topped with a delicious carob topping) and Get Buzzing flapjack bars (erm… flapjack, need I say more?). I also have a few Whitworth’s shots too, great for topping on yoghurt or porridge, or as a low-cal snack on their own.

Good because: Grabbing one of these makes for a quick and easy snack.

Urban fruit snack pack

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Urban Fruit – nothing but fruit

I was sent these delicious tasty little dried fruit packs for review and found them to be a really handy snack. They come in mango, strawberry, pineapple and more but my favourite has to be the pineapple. Again, I like to pair my carbs with a protein source, so I will probably start to keep small pots of 0% fat Greek yoghurt or baby cheeses in the fridge to have with them – they last a good few weeks or more from purchase date.

Good because: individually packaged so they’re portion controlled.

Whey Hey Mini Pots

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Whey Hey snack-size pots

This may seem like a bit of an odd one, but Whey Hey sent me some mini pots of Banoffee protein ice cream as a prize during Movember last year (I was a part of their team!) and when they arrived at work I thought it would be perfect to keep them there for protein ice cream emergencies… they even come with their very own spoon! Great, even if my workmates do think I’m weird.

Good because: they’re super tasty and high in protein, plus great for a hot day!

So those are my emergency snacks. Do you keep any snacks at work? If so, what do you have to hand?

*Disclaimer – Simply Health are sending me a gift to help me stick to my healthy habits as a thank you for writing this post.

The Urban Fruit packs were sent to me for review, and the Whey Hey ice cream pots were a prize.

As always, all opinions are my own and not affected by gifted items!

At the end of last week’s training diary I was just coming down with a virus/sinusitis. It seems to be quite a common occurrence with me, I can count probably three times already this year that I’ve had some sort of sinus pain/blockage. I’m clearly quite run down – for the first time in my life I’ve got a coldsore, and I’ve been really tired too. I decided to take as much rest as I needed to get over it fully before going back to exercise. With everything that’s been going on, there’s just no point rushing back too soon.

I also finally had my consultation with the orthopaedic surgeon this week regarding my injury, which has resulted in further checks. More on that below.

Week 31: 27th July to 2nd August 2015

Monday – Rest day. I had a physio appointment after work, and told Joe that I had managed to get an appointment for my referral. He did some more massage and mobility work and promised to work with me to develop a plan to help ease me back into exercise once I’d seen the consultant.

Tuesday – I had booked on to go to the 6am CrossFit session, but that plan fell by the wayside last night when I realised my stuffy nose just wasn’t going to clear. My coaches have been really good and said they would help me adapt the planned sessions so I could still join in. I really hope to be able to take advantage of this as soon as I can. I’m missing CrossFit like you wouldn’t believe.

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Wednesday – Rest day.

Thursday – Rest day. Darren and I had booked today and tomorrow off work to spend some time together, get stuff done in the garden and round the house, and also to go to another drink and draw session (like the one I went to with friends back in April). We had a good day getting stuff done in the garden and then headed into London for an Honest Burger and more drunken drawing. I really would recommend checking out the Turpentine for a fun evening.

Friday – Rest day. After a slightly boozy evening we were glad to have booked the day off. We had a lazy breakfast of bacon and egg bagels and then did bits and pieces around the house and more in the garden (we’re re-landscaping this year).

In the afternoon I drove over to the hospital to meet with the orthopaedic consultant. He sent me off for an x-ray, but warned me that it might not show much, in which case I’d also need an MRI. When I returned from the x-ray he showed me the scans, which clearly showed new bone growth around the area of tenderness I’ve had on the fibula. It’s another stress fracture.

He told me that, had he seen me in the few days after the injury, he would have put me in an air cast boot straight away, which would have helped speed up the healing process, and would have aided me in walking those first couple of weeks when I struggled the most. He said it would be worth having one still, and it would help me recover more quickly, but when I called my insurance company to see if they’d cover it they said no. The boot cost £200 and I decided that, as I can now walk with fairly minimal pain, it wasn’t worth forking out for.

I won’t be rocking the Jessie J look just yet.

Photo courtesy of the Daily Mail

Photo courtesy of the Daily Mail (http://www.dailymail.co.uk/tvshowbiz/article-2008126/GLASTONBURY-FESTIVAL-2011-Jessie-J-keeps-broken-foot-dry-performs-gilded-throne.html)

 

The consultant also said that, because this is now my second stress fracture, he would like for me to have a bone density, or “dexa”, scan to check that there is nothing else going on that’s causing me to get stress fractures. I have another week and a half to wait for that, but I’m sure there’s nothing to show.

Saturday – Rest day. A trip to Bluewater shopping centre was on the cards, ready to pick up some holiday clothes ready for our honeymoon in October. We got there early to avoid the most busy times, but ended up being there for most of the day! I picked up two new recipe books to inspire me to make more interesting healthy meals – I tend to get stuck in a bit of a rut sometimes. Today has to have been my most active day since the injury… my UP band was showing me much more movement than I’ve been used to of late!

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Sunday – Rest day. We started our morning with waffles – I’m loving my new waffle maker! – and then spent yet another day in the garden and in and out of garden centres. My ankle was sore after all the walking around yesterday, and I had a pressure headache from my sinuses, but we cracked on with what we needed to do then settled in for a chilled out evening – and I cooked up a recipe from my new Jamie Oliver recipe book!

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What about you? What has your training week looked like? Have you tried any recipes from the books I picked up?

Mileage Tracker

Weekly Miles: 0 miles

Running Total: 194.8 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 14 out of 30 weeks
Inversions Unsupported hand/handstand (end Q1) Can hold unsupported… just need to work on confidence
Pullups 5 strict (end Q2) Allllllmost one strict (nose height!)
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 60/72.5kg… slowly getting there!
Snatch 2/3 body weight 40/47.5kg

I‘ve worn an activity tracker for over half a year now; my Jawbone UP has become a big part of my daily life, telling me how much I’ve moved, how well I’ve slept, and even comparing my activity to my friends’ in one feed so I can be as competitive (or not!) as I like.

What it doesn’t tell me though, unless I am on the ball enough to figure it out by myself, is how each of these data points affect each other. For example, do I move less when I’ve had less sleep? Is my active time more or less productive this week than it was over previous weeks? How does my diet affect my health?

This is why I was excited to try the new Addapp, an iOS app that gives you personalised, actionable health and well-being insights through analysing the data it gets from your activity tracker.

About Addapp

Kouris Kalligas, the company’s CEO and Founder, clearly has as much of a love for data as I do, creating complex spreadsheets to make sense of the data his heaps of wearable devices and apps were giving him. He identified a clear gap between the data that’s collected, and what we need to know to make guided changes to improve our health. Addapp was born.

Since its soft launch in 2014, the app has amounted 10s of 1000s of users, with personalised insights being dropped direct to users’ apps every day. Those early users helped to shape the app, with the latest version (available to download from the Apple App Store) offering not just correlation-based insights, but notifications about behaviour change too. So if your activity levels have dropped or you’ve started sleeping less, Addapp will tell you and help you get back on track. You can even set reminders based on the actionable advice the app gives you.

Wish your activity tracker could tell you more? Check out the app that does just that! Click To Tweet

The app is currently only available for iPhone and I have an Android, but you can get it on iPad by selecting “iPhone apps only” at the top of the App Store page. Addapp integrates with a number of different apps and devices, including Apple Health, Jawbone UP, Fitbit, RunKeeper, Strava, Misfit, MapMyRun, Withings and Under Armour Connected Fitness.

Addapp Pin

My Trial of Addapp

I’ve been using Addapp now for just over three weeks to keep tabs on my movement, sleep and diet. Unfortunately, throughout my trial period I was injured so I was unable to test the exercise data analysis or the connection with Strava.

However, I use my Jawbone UP every day, and to make the most of the integration I also tracked my food intake over the three weeks with MyFitnessPal, which feeds directly into the Jawbone app and then onto Addapp.

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App Design

The app itself is sleek, with a simple interface and beautiful photos for each of the insights. You can set the app to notify you when new insights are available, which I did and found very useful to make sure I kept checking back to see what Addapp had to tell me.

Insights

The insights appear in a news-feed style layout, which you can scroll through, and when you tap an insight you are taken to a screen with an explanation and action to take. Some of the insights even had article links at the bottom, in case I wanted to read more about the point that was being highlighted, a very useful feature for those who like to learn. Some insights also had an option to set a reminder, which I didn’t do as the app was on my iPad and not my phone, but I can imagine would be useful for those who need a little nudge!

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Over the course of the three weeks I’ve been using the app, I saw a range of insight data, from behavioural changes (my drop in activity levels since my injury was picked up by Addapp – though unfortunately I couldn’t tell it why!), comparisons against the Addapp community (apparently I eat way more carbs than the rest of you!), to clever little nuggets of information about my diet (e.g. the level of calcium in my diet could mean I absorb more fat from my food – I never would have known that from just wearing a tracker).

Summary

Overall I found Addapp really interesting to get that little bit more out of my activity tracker. I’d say you get 80% of the data you need from your tracker, but sometimes that extra 20% could be the most useful!

As Kalligas says, “The real problem is that the data generated from wearables and tracking apps only tell you half the story. You can see how far you move and how well you slept, but the next step in the evolution of wearables and personal data is to help you understand why”.

Have you tried Addapp? Why not download it (it’s free!) and let me know what you think in the comments below!

This post is sponsored by FitFluential on behalf of AddApp.