Hey!!!!  Word up mother fu**ers!  (said in American accent) hahhahhhahha, gotta laugh eh?!

So, it's Friday and what have I done....?

What does one mean by the above?  Well, I believe that if you keep things simple (in terms of your food choices)  you're more likely to succeed as well as know of by heart what calories you are consuming!  Here's an idea of what I usually eat....

• porridge for brekkie (as well as when I feel peckish pm)  I add quinoa, nuts, dried fruits, I blend bananas, porridge is my B.F.F!
• Greek yoghurt, usually with quinoa, nuts, dried fruit...protein fills me up!
• Tons of veg!
• Brown rice and lentils
• Tons of turkey, I spend a lot on turkey from the local butchers, but the quality is soooo good!
• eggs
• fish
• sneaky glasses of wine (I have cut down, I promise)
• an apple here and there
• I am trying sooooo hard to up my water intake!

This week I have not added sugar to ANYTHING!  I have been for coffee a couple of times with Amelia and she has eaten a pastry and a bite of that said pastry has satisfied me enough!

Amelia has been off school all week, it's been lovely having her home!  We negotiate; I play with you and take you to the park, you give me 22 minutes on the treadmill! 22 minutes I hear you say, what is she on about!?  Well, in the monthly magazine I subscribe to (Self, love it!) this month there were three 22 minute h.i.i.t workouts, so on Monday I gave one a go (they say you can choose two a week) so, after playing with Amelia , I told her I needed 22 minutes and left her watching Clan, I said to myself `I'll do 22 minutes, plue more running and stop at 40 minutes` hahhahahhaha yeh right!  After those 22 minutes I couldn't have done a second more, here's why;

• warm up 1 minute 30 seconds
• jog 9.0 km 1 minute (the fact that they say 'jog' at 9.00 should have been a warning!)
• sprint 14.4km (help!!)
•  (repeat the above x 7) (gulp)
• recover 30 seconds (thank f+ck)
• jog 9.0 km 30 seconds
• sprint 14.4 km 30 seconds (I repeat, help!)
• (repeat the above x 6) (double gulp!)
• cooldown 1 minute 

Let me tell you, I can't remember the last time a workout whipped my saggy butt so hard!  I LOVED it!!!   Today I did verion two which is much of the same and I confess, I just couldn't hit the 14.4 mark and did the sprint at 14.00....(see below! hahahha)

Also, I am proud to announce that after months of saying 'I must run outside' I finally made the most of the long days and went for a run...twice!  about 30 minutes each time! Feeling tres smug!

I feel great, but damn, didn't get in a single weight training session, impossible with Amelia off, we were having to much fun 'hanging' and besides, I'll get back on track with pumping iron next week.  How often to I get to hang with my best buddy!?

And remember.....