Modern Athlete Magazine Issue 147, Dec 2021 December 2021 | Page 73

Live Well

We ’ re Making Waffles ! By Jo Hill

If you follow me on social media , you ’ ll know that I eat a lot of waffles . In fact , breakfast food is probably my favourite type of food to eat … sometimes even at other times of the day !

The other night I decided to have waffles for dessert . I was very proud of my healthy dessert stack , especially since everything I was eating was low-calorie , yet nutritious . I posted a pic of my little stack and 10 minutes later , I had half a dozen people messaging me asking for the recipe for my waffles . ( For those that still want it , here you go : www . pullupsandpeanutbutter . co . za / 2018 / 03 / 05 / my-everyday-waffles .) carbohydrates , as this is where I will be getting my energy from that I need to help me get through the day . Again , this is all personal preference , and not everyone is the same . There is no hard and fast rule that everyone must follow .

This got me thinking about breakfast food . As they say , ‘ breakfast is the most important meal of the day ,’ and studies have been done that suggest that eating breakfast not only gives you energy and jumpstarts your metabolism , but it also puts you in a better mood . I have found that eating breakfast makes me a nicer person . Hanger is very much a real thing , and trust me when I say this … ‘ Hangry Jo ’ isn ’ t so nice !
Some of you may not have an appetite first thing in the morning , others may be following a ketogenic or a banting diet , and some of you might be too strapped for time in the mornings to make breakfast . You can have a look at some of the breakfast recipes I have on my website , and hopefully there is a recipe perfectly suited to you … no matter what your breakfast preference may be . Including waffles .
Images : Pexels & courtesy Jo Hill
I love coming up with something the night before , going to bed and knowing that when I wake up , I have something delicious to look forward to . And I have literally tried everything … from intermittent fasting so I could save calories to eat later on in the day , to trying a low-carb breakfast , or having a hearty breakfast . I feel this should be based on your own personal preference .
I like to eat something high in protein and high in carbs , with a small portion of healthy fats to help to slow down the digestion of the food , which will in turn help to keep me fuller for longer . I train every morning , so I obviously want to have something high in protein to help with muscle recovery and to help build lean muscle , but even if you don ’ t train , I would recommend that you pick something high in protein . This is because protein , when paired with healthy fats , will also help you to feel fuller for longer – and you ’ ll be less likely to bat an eyelid when colleague Barbara trapes through the office with a big box of digestive biscuits to dunk into her tea at 9am .
Lastly , I also choose to eat something with
Jo Hill is a Durbanbased baking enthusiast with two self-confessed addictions : Fitness and chocolate . She has made it her mission in life to show the world that it is possible to have the best of both worlds . The popularity of her healthy recipes led to her creating her popular Facebook page and blog called Pull ups and Peanut butter , where she shares her recipes for clean , healthy and diet-friendly treats . More info at www . pullupsandpeanutbutter . co . za

Workout Time

Workout Time By Logan Coleman

Here ’ s a great leg workout that I love doing , broken up into four sections . Some of the drills require gym equipment or small dumbells , others just use body weight .
A : 4X10 Single leg , leg extension . ( Repeat for other leg )
B1 : 3X12 Split squat ( Repeat for other leg ) B2 : 3X20 Sissy squats
C1 : 4X15 Leg curl C2 : 4X15 Leg press
D1 : 4X10 Staggered squat ( Interchange lead leg on each set ) D2 : 4X20 Weighted calf raises
You can watch a video demonstrating the various drills here
Logan Coleman is the sole owner of Logan Coleman Fitness and says her mission is to help women achieve their goals through balanced eating plans as well as awesome training plans . She has a specialised nutrition qualification from Trifocus and has worked in a boutique gym . She believes in making plans simple to follow , delicious , and most importantly , to fit into one ’ s lifestyle . More about her at www . logancoleman . com .
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