Every now and again you make something in the kitchen that you know will be a recipe for life. So simple, ingredients that are always in your cupboard and never fails to make you smile. This was one of those recipes for us.

You can use cooked mashed sweet potato or banana and whichever nut butter you prefer. We tried a few versions…

The Tasty Brownie Rankings

  1. Sweet Potato & Cashew Butter
  2. Banana & Peanut Butter
  3. Sweet Potato & Hazelnut Butter

What goodness is lurking inside

  • Cacao
  • Sweet potato
  • Banana
  • Nut butter
  • Maple
  • Protein Poder

Easy Speedy Brownies

Serves 4

110g banana/sweet potato

60g nut butter of choice

3 Tbsp cacao/cocoa powder

2 Tbsp maple syrup

1 Tbsp protein powder (can be subbed for almond flour)

•Preheat oven to 160 degrees

•Mix everything well in a bowl until a smooth batter forms

•Plonk it onto a silicon sheet/parchment lined tray

•Shape the mix into a rough rectangle

•Bake for 25-30 mins

•Allow to cool before cutting

•Cut into 4 …try not to eat them all (or do if you need to)

Annika McGivern is our Performance Psychologist and one of the most composed humans you’ll ever come across. Maybe that’s something to do with her Canadian nature or maybe it’s all the mental agility she performs. Either way you definitely want to check out her tactics for returning to serenity amidst the madness. Annika has given us three simple tactics to deploy when we start to feel a little overwhelmed.

 

1. Box Breathing

Structured breathing exercise where you. Breath in for a count of 4, hold for 4, out for 6, hold for 2 and repeat.

 

2. The ‘reverse gap’

Spend 30 seconds focusing on everything you have achieved in the last year or two, instead of focusing on everything you want to/have yet to achieve.

 

3. Float in Your Lake

The idea here is that we all have a “place” of wellbeing inside of us that we can choose to access at any time. Close your eyes and imagine this place is a beautiful lake and take a minute to float in this lake, the sun beaming on your face. When you’re in the lake you are immediately at peace, there is no need to do anything else.

P.S The image at the top of the page is our lake (granted it’s a sea but it works the same). We took this pic in Hong Kong en route to Australia. There is no better place to float. Feel free to use this image for your visualisation. We’ll maybe even see you on our lake, we’ll be the ones floating past on a lilo shaped like a swan.

 

20 Min Body Weight Workout

We really focus on the importance of moving every day. In any way; walking, yoga, training, hula hooping, whatever it is movement is medicine.

We want to make it easy to slot a wee endorphin boosting training session into the day. So we’ve created, written & recorded 20 min workouts, proof that you don’t need to spend forever in the gym to feel good.

This came as a massive relief for me, as someone who used to try squeeze in double sessions or a bare minimum 60min session.  The thing is half that time was spent chatting to my work out mate or on instagram!

Quick warm up, get wired in & you’re done!

𝗟𝗮𝗱𝗱𝗲𝗿𝗪𝗼𝗿𝗸𝗼𝘂𝘁

𝗙𝗼𝗿 𝘁𝗶𝗺𝗲*

𝟱𝟬𝟰𝟬𝟯𝟬𝟮𝟬𝟭𝟬

𝗗𝗲𝘀𝗰𝗲𝗻𝗱𝗶𝗻𝗴 𝗹𝗮𝗱𝗱𝗲𝗿 𝗳𝗿𝗼𝗺 𝟱𝟬 𝗿𝗲𝗽𝘀 𝗲𝗮𝗰𝗵 𝗱𝗼𝘄𝗻 𝘁𝗼 𝟭𝟬

50 Squats

50 Cross fit sit ups/regular

50 Lunges (25 es)

Difficulty Variations

Beast Mode: To make it harder you could bring in dumbbells. Or increase the rep range e.g 60-50-40-30-20.

Intermediate Beast: As above

Baby Beast: Drop the rep range e.g 40-30-20-10-5

*(As fast as possible under control)

Women aren’t little men. Approximately 80% of diet research is done on men & then applied to women but we don’t react the same way.

Tony & I have spent the last 10 years living together, eating together & training together. We tried fasting, eating paleo style, no nightshade veggies, low FODMAP, you name it, we’ve been there.

The thing is, our bodies are totally different, not just in the obvious bits and pieces ways but hormonally too. Applying the same strategy to both of us will not get the same results!

We knew we needed to investigate further and so The Female Way website was born.

The Female Way is a video based site, like Netflix but tailored to you.

We designed the site to promote growth in all aspects of life; understanding the gym, getting to grips with your kitchen, finding motivation, working on your relationship with food & de-stressing with yoga.

Food

Cooking should be easy, fun, tasty & healthy. It doesn’t need to be one not the other. In The Female Way we have created videos to cover all those bases. You’ll find a mini cooking school, with time saving hacks. Recipes to create towering mounds of pancakes topped off with nice cream. Handy sauces filled with carefully balanced flavours & most importantly but they are secretly really flipping good for you.

Move

The gym should never feel like a chore. In The Female Way we have devised a collection of follow along workouts. You can pick from HIIT, full body, glutes or upper body & abs. Tony leads these workouts and I am his guinea pig, so don’t worry I’ve done them all too. He uses his years of knowledge to coach is through technique & get us through the tough bits. There’s nothing like Tony in your ear to get you moving!

Not only this but we have Danielle D’Arcy Owner of Hot Yoga Belfast showing us how to use yoga to help us manage stress, reinvigorate us and even soothe PMS.

Mind

Knowing that women work differently to men is so important. The Female Way has a video series based on Understanding your Cycle, this helps provide clarity on why sometimes we may need a bit of self time (on the sofa with a bar of Green & Blacks & a jar of peanut butter). As well as this we have two psychology lead series helping us to build confidence & motivation and understand our relationship with food.

One of our favourite aspects of The Female Way is our private Facebook group. We’re on there every day; checking in, providing motivation and inspiration for workouts, mindfulness & recipes. It’s kinda like your best mate touching base daily to see how you’re getting on (if your best mate was 5 people with expertise in yoga, mindfulness, cooking & training.) We hope to see you on there.

Jen