diaryofafitbird

My life as a fit bird

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healthiest countries

My Food Plan 13-1-18

ARTICLE: MY FOOD PLAN 13-1-18 As I said last week, it was great to get back to food planning and the immediate impact it had on my week was incredible. The most important factor was that it helped me get… Continue Reading →

Workout 12 Weeks 9-12 (Week 12)

VIDEO: Workout 12 Week 12 Workout 12 Week 12, which means this is the FINAL workout of the 4321 12 week challenge! A MASSIVE thank you to all those that have taken part. I really hope you enjoyed it and… Continue Reading →

My Food Plan 29-7-17

ARTICLE: MY FOOD PLAN 29-7-17   A busy weekend ahead, which I am really looking forward to! A lot of people I train get nervous or worried about socialising because they think it will knock them off track, which I… Continue Reading →

Recipe: Chicken & Vegetable Couscous

Recipe: Chicken & Vegetable Couscous   This dish is fast becoming a favourite in the De Marco/Spella household! It makes for an awesome packed lunch as it is tasty hot or cold, is perfectly balanced with carbs, protein, fat and… Continue Reading →

My Food Plan 1-7-17

ARTICLE: MY FOOD PLAN 1-7-17 I do believe that simplicity is the key to success with everything and I am finding that keeping my food plan as simple as possible has been such a key to my weight being as… Continue Reading →

4321 Exercise of the Week: Mountain Climbers with Plank Jump

Mountain Climbers with Plank Jump This week we are combining two quite difficult exercises to make one extra difficult 4321 exercise of the week! The two exercises we are putting together are mountain climbers and plank jumps. This combination not only… Continue Reading →

My Food Plan 17-6-17

ARTICLE: MY FOOD PLAN 17-6-17   Last week was pretty uneventful which is good news when comes to sticking to my food plan! I was going to try and make sweet and sour chicken on Saturday night but we ended… Continue Reading →

Workout 5 Weeks 5-8

VIDEO: Workout 5 Week 5 Here it is workout 5 for weeks 5-8 of the 12 week 4321 Challenge. The format remains the same as weeks 1-4 as we start with an arm and core set today. The level increases… Continue Reading →

Workout 2 Weeks 1-4 (Week 4)

VIDEO: Workout 2 Week 4 Day 2 and we are back to working on the legs! Hopefully, now that it is week 4, you are not suffering from too many aches and pains and are starting to notice the legs… Continue Reading →

Recipe: Stuffed Peppers

Stuffed peppers is a dish that I very much associate with my Nonna as they were a regular feature at Sunday dinners. I have always absolutely loved them, but do not make them as often as I should! Trying to… Continue Reading →

My food plan 22-4-17

  Well chocolate gate last week went almost as well as I had hoped. I did enjoy my dessert (a beautiful homemade apple pie) and a little Easter chocolate on Sunday, plus as lunch was pretty big, it meant I… Continue Reading →

6am workout 11-4-17

VIDEO: 6am workout 11-4-17 Flutter kicks make their first appearance in the 6am workouts this morning! It is quite an advanced core exercise so here are some tips to help you out and help you find the level that is… Continue Reading →

6am workout 28-3-17

VIDEO: 6am workout 28-3-17 Tuesday’s workout features a few exercises that you will be getting familiar with, however the lat pull down with the towel is one that sometimes causes a few issues, so let’s have a look at that… Continue Reading →

My food plan 25-3-17

Happy Friday afternoon everyone! As you can see my Friday afternoon has been productive! Getting this food plan out on time for the first time in a couple of weeks! I will be honest though, this week I just had… Continue Reading →

Recipe: Salmon Fishcakes

  I always enjoy fishcakes, but have previously only ever bought them or had them in a restaurant. Particularly, with shop bought fishcakes, I would always suspect that the ratio of potato to fish would be heavily weighted in favour… Continue Reading →

My food plan 18-3-17

  So, last weeks food plan did not go exactly to plan, but it made no difference to whether I had a healthy week or not. I had bought all the good food in so the options I had were… Continue Reading →

6am workout 20-2-17

VIDEO: 6am workout  20-2-17 Happy Monday everyone! Kick start a great week by doing this workout as soon as you get up. It is a bit more cardio heavy than some of the others to help get the blood pumping… Continue Reading →

Homemade Italian Pizza

Pizza and pasta are generally the first foods to be removed by everyone when they start a diet. The reasoning behind this is understandable as both are high carb meals than can cause our calorie count to go through the… Continue Reading →

Pollo al Sugo

It is tough to make Pollo al Sugo look good in a picture, but believe me when I say it is awesome! This combination, not only makes a tasty chicken dish, but also makes the best pasta sauce! Trust me… Continue Reading →

Loving winter colours!

We eat as much with our eyes as we do our mouth so this mix of roasted veggies is a delight for both! I have not posted a full recipe because it is so simple I do not think I… Continue Reading →

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