what I eat in a day to stay lean & feel my best 🥯 everyday looks different for me with creating recipes & loving variety this is just what works for me, some days are simple foods that are easy to make or that need using up, others grabbing meals on the go, some super interesting yummy foods - find what works for you! I finished my day with oats to replenish with carbs, fats & protein as I had an evening session planned. I also take creatine, beta alanine & replenish with electrolytes daily + vitamins ✨ all from myprotein ! I aim for 150g protein to build & maintain muscle mass as well as improve my recovery, I often aim to get that in whole foods 80-90% of the time or my day, I use @myprotein impact whey to boost protein intake in my day usually in yogurt bowls & oats! The crispy wafers are my FAV treat 🍫 code ‘LAURENNMP’ will save you 10% 🤍 ad wearing @DFYNE DC: LAURENN #fulldayofeating #whatieat #whatieatinaday #fulldayoffood #highprotein #highproteinmeals #mealinspo #mealideas #mealplan #breakfastideas #breakfastinspo #lunchideas #lunchinspo

episode 5: training for my first half marathon 🏃🏼 pyramid intervals session: 2km warm up, 90s walking rest 200m @ 4:45/km, 60s walking rest 400m @ 4:50/km, 60s walking rest 800m @ 5:15/km, 90s walking rest 1km @ 5:25/km, 90s walking rest 800m @ 5:15/km, 90s walking rest 400m @ 4:50/km, 60s walking rest 200m @ 4:45/km, 60s walking rest 1.2km cool down I did actually end up getting a good lil bit faster than those splits which I’m proud of, intervals are supposed to be your maximum effort & high HR sessions. They’re there to get you faster on your longer runs and able to hold pace & have bursts of faster paces towards the end of a race! Enjoyed this one even though the wind was blowing me off the track lol I can’t wait for spring to turn up because it felt like winter 😭 the IMPORTANCE of a training programme and having interval/speed sessions, long runs & easy runs is crazy, I compared my week 2 to this current run and the progress is so rewarding to see 🥹 il pop it in my running highlights! Set is @Oner Active Trainers @Saucony Socks @Puresport Vest @myprotein (I use this at the track to carry my phone, tissues etc if I’ve no pockets) Sunnies @Amazon We’re on week 7/12 babessss !!!! 🤪 #running #runvlog #halfmarathon #halfmarathontraining #fitness #hybrid #hybridtraining #gymgirl #runner #runningtips #intervalrunning #trackrun #speedsessions

some runs are HARD that’s where the growth happens ! pushed my selfffff on this one wooooo #running #runner #gymgirl #fitness #fitnessmotivation #longrun #saturdaylongrun

RUNNING TIPS !! 🏃🏼 from a beginner runner & online fitness coach. Now background story, I’ve been an AVID gym goer for the last 3-4 years +into fitness & the gym for 7 years but i wasn’t educated then! I’ve been training for aesthetics on a body builder programme with cutting & bulking cycles for the last 3-4 years and wanted a change! Tried to train for a half marathin last year but got injured and was too scared to go again but this year its HAPPENING! & im currently training a hyrbid split which i luv 🫶🏼 #runningtips #gymgirl #fitnesstips #running #runner #runtips #runtipsforbeginners

episode 3: training for my first half marathon 🏃🏼 10km tempo run !! 3km warm up @ comfortable pace 5km tempo split @ half marathon pace 2km cool down @ comfortable pace FINALLY in the double digits and it felt GOOD !! 🥰 I ran a 10km randomly (ish) last year I wanted to train for a half marathon and just kinda felt rubbish so thought I’d try a 10km BUT i was silly and never used to warm up properly, stretch or follow a training program to build up to 10km! Whilst this could be ok sometimes you absolutely should follow a training programme to increase weekly mileage by about 10% each week to allow your body to adapt - think progressive overload, you wouldn’t just go lift 100kg of the bat so you shouldn’t just go run the heavy distances! I was nervous because I’m so scared of being injured because I know what that feeling is like 😭 BUT because I have followed a training programme, warm up for 10 mins+ AND stretch afterwards my body is handling it well and I honestly felt like I could have done it twice 🤪 I tested out a gel in this run as I want to try out some energy sources for race day / longer runs without my stomach being ruined on the day LOL, I had a @Science in Sport cherry gel and I honestly didn’t mind it I had half about 3km from finishing and I did honestly feel the lil energy boost so I shall be trying a full one on some longer runs in the weeks to come! I also love their electrolytes and had some before heading out to avoid cramping In my vest: (vest is @myprotein active wear) - an energy gel - a Percy pig for a reward & they’re 7g carbs per sweet - sunnies from @Amazon - tissues bcos I’m snotty atm 🤪 - AirPods for tunez #running #runvlog #halfmarathon #halfmarathontraining #10kmrunning #fitness #runvlog #fitnessmotivation #runningmotivation #gymmotivation #gymgirl #runningtips

honey garlic parmesan chicken tenders 🍯 384 calories • 53g protein • 32g carbs • 5g fat (for full plate) Ingredients: 200g chicken breast/mini fillets 30g cornflakes 10g Parmesan Egg whites Seasonings; garlic granules, parsley, paprika, salt, pepper Sauce; 10g honey 1 garlic clove Parsley Parmesan Soy sauce 1. Slice chicken into tenders if they’re not mini fillets & season with the seasonings listed. Add your cornflakes to a bowl & crush them before adding the same seasonings along with half the Parmesan and mix. 2. Put your egg whites in a separate bowl then coat your chicken in the egg whites, then the cornflakes until they’re all covered nice and evenly. 3. Spray with fry light and pop them in the airfryer for 16-18 mins @ 180 or oven for 30-35 mins @ 180-200 degrees. 4. Whilst they’re cooking prepare the sauce by mixing all of those ingredients together. You can add some water/lemon juice to thin it slightly. 5. When the chicken is done & is nice and crisp, toss them in the sauce covering them evenly & ENJOY !!! 😋 This was honestly so friggin good, feels like a cheat but you’re hitting your macro goals & staying on track ✔️ I shall absolutely be hammering these everyday from now till I’m sick of them if that happens lol x Pair with some potato chips & veggies or on a wrap/pitta, or just have on their own! 🍗 #honeygarlicchicken #healthyrecipes #highprotein #highproteinrecipes #chickentenders #healthyfakeaway #garlicparm #weightloss #fakeaway #easyrecepies

weekly round up !!! 🤸🏽🫶🏼🏃🏼🏋🏼‍♀️🤪 Hybrid training feeling GOOOOOD at the moment, my obvious focus is running & training for my half marathon at the moment which I am LOVING but along side that I am focusing on strength! My gym workouts are there to help me get stronger overall & hold onto muscle built AND to help my body perform better during runs so I thought I’d share my current split atm, not enjoyed a split this much for sooooo long!!! 🤩 Finally feeling strong as well after a while off running & lifting all together due to injury & other life events but feels so good to have it back after a good solid 5 weeks of training hard along side lifting, my body has adapted and training has never felt better 🫶🏼 #weeklyroundup #fitness #running #runningmotivation #hybridathlete #hybridtraining #runningandlifting #gymmotivation #workoutmotivation #fitnessmotivation #gymgirl #halfmarathontraining #workoutsplit

super happy with how that went !!!! 🥹 who ever thought id enjoy running this much hahaha #running #halfmarathon #halfmarathontraining #gymgirl #hybridtraining #runvlog #10km #saturdaylongrun

15 days of speedy high protein lunches 🏃🏼 Day 7: chicken shawarma bowl 🌽 with feta mint yogurt dip 450 calories • 50g protein • 48g carbs • 7g fat Ingredients: (serves 2) 300g chicken breast (2 x 150g) 1 pack microwave basmati rice @Tilda UK sweetcorn red onion red bell pepper cucumber rocket plum tomatoes pinto beans chicken seasoning; shawarma seasoning, cayenne pepper, herbs & lemon juice, salt & pepper for the dip: 40g reduced fat feta cheese 100g 0% fat greek yogurt 1/2 lemon juiced 1tbs mint dash of water if needed & blend 1. Flatten your chicken breast and season both sides well with seasonings listed above, pop in the oven or airfryer for 20-40 mins until cooked through. 2. Whilst this is cooking prepare your veggies, use whatever you like and add colour if you can! 3. Put all the ingredients for the sauce into a blender and blitz until smooth, you can add water to get your desired consistency if needed. 4. Pop your packet of rice into the microwave for 2 minutes before everything is done, use rocket / a leafy green as your base layer and load your bowl, slice your cooked chicken and add it in. 5. Finally drizzle over your dip however you like & enjoy! I like to finally mix everything in and you get a perfect bite every time! 😋 this was SOOO good I’ve had it 3 more times since, really good for meal prep also ! takes around 30 minutes for a nutrient packed, tasty, high protein & healthy meal - perfect for those busy days where you want a quick post gym meal! I always have bags of Tilda’s microwave rice in the cupboard they’re so handy to have & you have perfect rice every single time, get yours from any local UK supermarket & make your own bowls! AD #healthyrecipes #chickenshawarma #highproteinmeals #highproteinrecipes #speedyhighproteinlunches #lunchideas #lunchinsp #easyrecipe #tildarice #tilda

episode 3: training for my first half marathon 🏃🏼 we’re on week 5 !!!! deload week last week went goooood got an extra strength session in and some good old recovery ready to head into the big(er) distances over the next few weeks which I am vvv excited for !! 🤪 this session was a 6.5km run all together 1km warm up @ slower pace 4km interval @ race day pace 1.5km cool down @ slower pace absolutely stunning I luvvvv interval/tempo sessions, more so 200-600m blocks but this was fun and first time trialling a 4km block at this pace (in this training block intentionally) feels good to push my self 🫶🏼 I like going to the track for these typa runs to switch it up also ! completed 2/3 runs today (Thursday) this vid was Tuesday & run 3/3 on Saturday is long run day & it’s 10km !!! wooo hooo that will be the next ep so look forward to it 😗 I always always have some water with electrolytes & my creatine post run - the creatine is fine to have any time of day I just find I remember it better here! I use @Protein Works always, loving the berry blitz flavour atm + code ‘LAURENN’ will save you some moneyyy. I use the @Science in Sport electrolytes most days these are by far my fav ones! tried my new shorts out which are @Nike !! luvvv them but I want to try others & some cute colourful ones so let me know some recommendations 💗 #running #halfmarathontraining #halfmarathon #intervalrunning #trackrunning #gymgirl #fitness #motivation #runningtips #gymmotivation #runningmotivation #rungirl #runvlog