7 minutes ...

We all have those days where we don't have enough time for a full on gym session. Sometimes the thought of going all the way to the gym is too much to bare. Other days, we are completely at a loss as to what to do work-out wise.

You may have seen the seven minute work-out a few weeks back on the television or in health and fitness magazines. If you didn't see it, don't panic, I have all the information you need for a short, sharp work-out that will get your heart rate up, get you sweaty, without you needing to travel to the gym and which can be done in your living room!

So I am the number one fan of HIIT {High Intensity Interval Training} and this work-out kind of follows the same guidelines. Although the work-out is called seven minutes I would suggest completely each set at least three times; that's still only 21 minutes out of your day! If you are feeling game, try for four or five rounds!

So the idea is your perform each of the following exercises for 30 seconds with a 10 second rest in between each. Below are the exercises for you to do...

A1. Jumping Jacks
A2. Wall sit
A3. Push up
A4. Abdominal crunch
A5. Step up on to chair
A6. Squat
A7. Tri-cep dip off of chair
A8. Plank
A9. High knee run on the spot
A10. Alternating lunges
A11. Push up and rotation
A12. Side plank

So the science behind the Seven Minute Work-out is that your lower body recovers whilst you are doing the upper body exercises meaning by the time you have finished that exercise your legs are ready to rock and roll and vice versa.

The intensity between the exercises changes; some are a bit more intense than others. The idea is that this allows your heart rate to come down slightly meaning you are able to perform each exercise in quick succession without compromising form or intensity.

Using your own body weight is deemed resistance training so you will be burning fat for up to 72 hours after you have completed the work-out. The best work-outs are those that work multiple muscle groups with minimal rest periods between exercises and sets so this is definitely one worth trying!

When you are done, you can relax like my little mate...

Have fun!

x

Claudia's Cookies...

You have been warned!! These Vanilla and Almond Chocolate Chip Cookies are seriously delish!! My awesome client Claudia bought me in some of these cookies a few weeks ago and little did she know I had the worst morning sickness and they were the only things I managed to eat all morning...all three of them...by the time I got from work to the car!

They are so delicious that I have made two batches since last week and eaten them all...I am blaming the baby so I am stipulating that if you make these cookies you are only to eat one a day!! Ok?!

Ingredients
3 cups of almond meal
5 tablespoons of coconut oil
1/2 cup of cacao nibs
4 tablespoons of honey or sugar free maple syrup
2 teaspoons of vanilla extract
1/2 teaspoon of sea-salt flakes
1/2 teaspoon of baking powder

Instructions
1. Preheat oven to 150*
2. Line a baking tray with baking paper
3. Mix all the ingredients together in a bowl
4. Roll the ingredients in to small balls making sure they are all the same size. Place the balls on the baking tray
5. With a fork squash the balls so they form a round cookie shape

6. Bake for approximately 15 minutes. The cookies will still be soft when you take them out of the oven
7. Remove from the oven and allow to cool for 30 minutes. The cookies will go hard as they cool
8. Eat one only and put the rest in a Tupperware pot; consume only one per day!!!!

Claudia found this recipe on a website called The Whole Pantry. The Whole Pantry is an awesome cooking site that specialises in wholesome, healthy and nutritious recipes. Definitely one to check out!