Author Archives: Lucy McEneff

bullet proof coffee

My morning coffee…

I was never huge on coffee but have recently grown to LOVE it, I know the jury is out as to whether it is healthy for you or not but look.. if it works for you I reckon.. go for it! I have recently started having a version of the bullet proof coffee. I simply make a long black, pop in a teaspoon of coconut oil and add a dash of raw honey for sweetness, pop in a blender and blitz. You end up with a foamy coffee which has a hint of coconut too it… delicious right! The traditional bullet proof coffee is with ghee and brain octane oil- a triglyceride oil which is 6 times stronger than coconut oil but I always have coconut oil in the cupboard so just use a cold pressed organic one in place.

Now you may be sitting there thinking why would someone put oil in their coffee and this is a fair question but ‘don’t diss is it ’til you try it’. 

It will:

  • boost your metabolism, in turn giving you more energy and aiding fat burn (winning!)
  • increase brain function- the bioflavins in coffee can speed up brain function and make you more alert.
  • lasting energy- the slow release of caffeine and combination of coconut oil into the body will supply you with a slow release of energy to the body and brain. Allowing you to stay fuller for longer, more alert and.. overall be a more pleasant human to be around!

So if you do enjoy your morning flat white- ditch it and give this a go!

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Summer is coming.. surprise!

Do you ever have that morning when you wake up the sun is shining in your window and you realise.. oh no bikini season is almost here! I imagine every girl does.. then freaks out a little (which I have just done) and jumps straight into the gym! Well relax.. it comes every year and you do the same thing each summer no doubt so.. take a few deep breathes, tell yourself you look great and start as you mean to go on!

Some quick and easy things I have started doing is:

  • carry around a 3ltr bottle of water and make sure you drink it all in one day
  • having a bullet proof coffee each morning, a long black with a tsp of coconut oil blended. This has given me some serious morning energy and I am loving it!
  • snacks- I don’t go anywhere with out some snacks- my go-to’s are protein balls, fruit, veggie sticks!
  • plan your gym schedule and stick to it! I am a divil for aiming to please others and end up changing my own plans in place so I have decided to put a regime in place and stick to it. Other plans can be built around it.
  • avoid alcohol- we all know we should do this but for a busy working adult.. sometimes we just ‘need’ that wine! I’m not going to say avoid it all together but give it a miss on school nights and just enjoy a glass or two over the weekend.. instead of the bottle!
  • sleep- sleep is such an important element to our day which we tend to side step. I am a nightmare without sleep so it’s vital I get my 8 hours in for the sake of those around me and it’s important for you too. Allow your body time to shut off, catch up and relax. To help this- leave the laptop outside the bedroom, turn off net flicks at a certain time- do not allow for the ‘one more episode’ excuse, switch your phone to airplane mode when your in bed and put it to the side.
  • don’t be too hard on yourself. We are all our own worst critics so try giving yourself a little bit of praise every now and then. If you fall off the bandwagon- just get back on it! It’s that easy..!

 

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20 min bum & tum

Summer is only around the corner here in Perth and we all know…. summer bodies are made in winter!

This is a quick 20 min bum & tum workout I’ll be doing 3 times a week while watching something on the box. You don’t need any equipment so pop the TV on and let’s go!

Repeat each round 3 times:

Bum- round 1

20 x squats

15 x squat pulses

30 sec squat hold

Bum- round 2

Repeat each side 3 times in table top position on the floor.

20 x straight leg raises

20 x donkey kicks

20 x leg pulses

Tum- round 3

20 x sit ups

20 x leg raises

20 x bicycle crunches

Let’s do this together……Get this done at least 2 times a week and firm up that booty for summer <3.

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Keeping healthy while travelling….

I love travelling and everything that comes with it but we all know… when you’re out of your routine it’s easy to allow your health goals to slide.  I was just speaking to my sister today who is travelling a lot with work at the moment and she asked me for some easy tips to keep her on track so here are some of my top tips for travelling with work:

  1. Hydrate- bring a 2lt re-usable bottle of water with you. Ask them to fill it on the plane for you and sip on it as you fly. Now you have your water bottle measure for each day while your away. Fill it up each morning and get through your 2lt.
  2. Travel with snacks- many national flights allow you to take snack on them so for long haul flights, take some treats. I like to take some bliss balls, hummus & crackers or veggie sushi. Make your own and know what’s in your food. This will help you avoid reaching for the plane food option!
  3. While away- take 30 minutes a day to you. Wake up 30 minutes earlier than you need to do a hotel workout, grab a walk or have a morning stretch. It is a great start to the day and will leave you feeling energised and ready for a productive day ahead! I have some workouts posted on here so have a look if you need some Inspo.
  4. Take snacks to the office with you. I’ve been to many a meeting where they have snacks which consist of croissants, muffins, cookies and sweet treats. If you want to avoid reaching for these come prepared and have some snacks with you- try a fruit salad, protein balls, yoghurt and granola! remembering you also have 2ltr of water to get through today!
  5. Research some local cafes and restaurants. Know what options you have around you and plan your meals in advance. I was recently on a business trip myself and found a great local cafe with healthy breakfast and take away options so I had a good breakfast and a lunch to take to the office with me! I loved it so highly recommend it.
  6. Alcohol- often on business trips we end up out for dinners, sipping wine with colleagues but if you have a goal and want to stay on track. Try avoiding wine altogether or opt for one glass of red and get a water with it so you can sip on both while keeping conversation flowing.
  7. Have fun- work hard and take some time to see some local hot spots!
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Sleep… there is nothing worse than getting none!!

The last week has been a busy one so turning my brain off and sleeping was a difficult thing to do but we all know.. a bad nights sleep doesn’t help anyone… we end up narky with those around us, the smallest little issues become inflated, you have dull skin and over all…. there is a little demon that comes out! (of me anyway- haha!). So some easy things I done to try switch off and relax are:

  • Breathe! This sounds easy but if you actually focus on breathing, take a step back from a situation and take 5 few deep breathes- you will feel more light hearted. Try it now!
  • Lavender- I love lavender oil- pop a few drops on your pillow, have a hot bath with a few drop in it or add a few drops to your body moisturiser as a natural relaxation aid.
  • Magnesium tablets before bed- Magnesium should be at hand for everyone,  I take mine before bed which also assists in muscle repair throughout the night so if you’re sore from a workout, magnesium is a great go to and also a natural relaxant!
  • Sleepy time tea– I am a little tea obsessed- I actually need to work on drinking less herbal tea! But I did buy ‘Twinings sleepy tea’ this week which is a camomile, orange blossom and honey based tea- delicious. Extremely soothing and its always nice to have the comfort of a warm cuppa before bed!
  • Exercise- when you’re in a stressful situation it’s easy to immerse yourself in that and focus solely on that instead of stepping back, looking at the issue from the outside and finding your own coping mechanisms. For me.. exercise is my go to! A good workout gets the muscles moving, releases endorphins, will make you feel better and if your part of a group activity- you’re guaranteed a giggle or two! And… it also tires you out a little so hopefully you slump into bed and get the sleep you need.

These were some easy- go to’s for me but if you have any tips do share.. happy sleeping zzzzzzz!

<3 Lucy xx

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Bum & Tum..

I don’t know about you but I love a good quick bum and tum hit! As I am travelling I have been trying to squeeze a quick session in daily- there is no excuses really as I have no solid plans with my days, this break is based around relaxing, reading books and.. enjoying a week of sunshine! That being said, I was feeling super fit before my break and it is SO easy to let that slide so these quick workouts are helping.. I hope. I’ll find out when I get back to the gym next week :P.

Now bum and tum- two essential bikini body parts, using a towel as a mat, switch the air con on, grab a water, stick some music on, get your phone ready for a stopwatch and lets go.

Bum, in a table top position lets do the following for 3 rounds:

20 x donkey kicks

20 x straight leg raises

20 x circles to the left

20 x circles to the right

Stretch out in childs pose and repeat..

Abs:

20 x full sit ups

40 second V sit

40 second plank

40 x second side plank to the left, 40 x seconds to the right

30 second rest and lets go again for 2 more rounds…

Take a stretch, have a shower and.. hit the beach <3

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Travelling & working out… easier said than done!

I am currently travelling and while doing so attempting some quick 20 minute bedroom workouts to keep me someway on track and help burn off all the cocktails I have drank!! While on holidays and all that… :). So if you’re on the move with work or leisure here is a quick 20 minute full body workout you can easily do- it will only take 20 minutes out of your day and mind over matter… you can do this!!

Turn the music on full blast, grab a towel & grab a water.. lets go! 

Round 1, complete each round 3 times:

20 x squats

20 x single leg lunges

10 x squat jumps

Round 2, complete each round 3 times:

12 x press ups (on your toes if you can)

12 x tricep dips, using the side of your bed or a chair

20 x arm pulses each way, holding your arms straight out to your side, at shoulder height and pulsing

1 minute hold- hold. your arms out straight from your shoulders to your side for 60 seconds.

Round 3, complete each round 3 times: 

20 x full sit ups

20 x leg raises

1 minute plank

This is a quick full body hit, I’ll post an arms and abs one shortly. Bearing in mind I am not a fitness professional! Just into a healthy lifestyle and figured this may help if you’re struggling while travelling so if you have any injuries or tender areas you know won’t work with the above workout modify it for your needs :).

<3 Lucy xx

 

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Finding the time….

I love yoga but I do find that it’s something I don’t make enough time for in my life. Wether I don’t have the time or just don’t make it… both aren’t good enough excuses really! So to overcome this recently I have been doing quick 20 minute yoga sessions online through you tube. I absolutely love ‘yoga with Adriene’ and her range of sessions, they vary in intensity & length so there is a class there for everyone. What I love about Adrienes practises is that even if I only have 15 minutes to spare I can get a quick 15 minutes to myself & always feel so much better when stepping off the mat.  I highly recommend taking the time out, turning off your phone and allowing yourself the time & space out of the day to relax and do something you enjoy.

Here is a link to a quick 15 minute practise of hers Yoga with Adriene.

Enjoy xx