Beyonce Yoga

beyonce-7-11Time: 1 hour
Areas worked: Legs
Equipment needed: None

For ages I’ve been wanting to try out Beyonce dance classes- they have them in Melbourne! But due to my pain issues I’ve been putting it off as I was scared it would make my symptoms worse, so I decided to ease my way in by trying Bey Yoga, which is run by the same people. Bey Yoga is a yoga class conducted to Beyonce’s more chilled out songs and includes some Beyonce choreography such as low wide squats. The class is good for all levels, there’s room to push yourself if you need to for example with headstands, but the majority of the moves are thankfully doable although they still feel like they’re working your body. The class was predominately yoga flow but varied in that there was some bar work involved as well. As you would expect, the instructor looked cool enough to be a Beyonce backing dancer. Although I do yoga regularly it was really good to have my form corrected. One of the Beyonce moves was a low squat with ankle raises which was really intense on my inner thighs, all my years of Tracy hadn’t prepared me for those! The room was warm (I don’t think it was heated, it was just to being a warm day) so I definitely sweated and my muscles were really shaking at points. It was definitely a really thorough workout.

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Two Pan Chicken with Harissa, Preserved Lemons + Green Olives

This is a recipe for my husband as I’m a pescatarian, here are his thoughts: I liked the taste of the harissa, the dressing was very good and overall it had a well balanced combination of flavours. You have to be organised to make this as you need to leave it to marinate, which is annoying. It was a laborious process and it didn’t taste amazing, so wasn’t worth the hard work so I probably wouldn’t make it again. The harissa sauce would also work well with fish. This recipe is dairy free, wheat free, gluten free and sugar free and is from Gwyneth Paltrow’s “It’s All Good”.

Serves 4

  • 1/4 cup harissa paste
  • Extra virgin olive oil
  • Coarse sea salt
  • 1 deboned 3-4lb chicken with the skin intact.
  • 1 perserved lemon, sliced
  • A handful of pitted green olives (about 2/3 cup) roughly chopped
  • 2 teaspoons fresh oregano, finely chopped
  • Freshly ground black pepper
  • 2 tablespoons high quality raw honey (optional)

In a small bowl mix together the harissa with 1/4 cup of olive oil and 1 teaspoon of salt. Put the chicken in a baking dish or a large, shallow bowl. Use your fingers to gently make space between the chicken skin and the meat (including the legs). Rub half the harissa mixture underneath the skin on the entire bird. Do your best not to tear the skin. Rub the rest of the paste all over both sides of the chicken.

Cover the dish with plastic wrap and set the chicken in the fridge for a few hours, preferably overnight and even up to 2 days.

When you’re ready to cook, take the chicken out of the fridge and let it warm to room temperature. meanwhile preheat the oven to 200 C and put one cast-iron pan in the oven to get hot. Set the other pan over a high heat on the stovetop and add a few glugs of olive oil (about 1/4 cup). Carefully place the chicken, skin side down, in the hot pan. Let the chicken cook until the skin begins to brown (about 5 minutes). Carefully take the hot pan out of the oven and brush the bottom of it with a spoonful of olive oil or spray it with cooking spray. Set the hot oiled skilled on top of the chicken. Very carefully set the whole thing in the oven and roast for 20 minutes.

Meanwhile combine the preserved lemon with the olives and oregano in a small bowl. Stir in a hit of extra virgin olive oil (about 2 tablespoons). a large pinch of coarse salt and a few grinds of pepper. Set the mixture aside which the chicken is in the oven.

After 20 minutes, very carefully remove the chicken and the pans from the oven. Set the top pan aside, move the chicken to a board and let it sit for 5 to 10 minutes to let the juices evenly distribute themselves. After it’s rested cut the chicken into pieces and serve immediately, topped with the preserved lemon mixture. If you’d like a sweet note serve it with a little raw honey too.

Tracy Anderson TAVA Throb

Cardio time: 18 minutes
Breakdown time: 4 minutes

In week 99 of streaming the TAVA routine is presented by Olivia and Lashonna. This dance is structured slightly differently from the previous TAVA routines in that the the first 16 minutes the dance is performed by repeating different sections over and over which is a great on the go learning technique, similar to the Thanksgiving Cardio. Then there’s a 4 minute step by step breakdown section if you need extra guidance followed by the remaining 2 minutes of the dance being performed in full. This is also different in that you get 18 minutes of cardio time, whereas the longest streaming TAVA routine prior to this was Beyonce 7/11 at 8 minutes, with the rest being 3 minutes or under.

The dance itself isn’t too challenging, although I’m by no means perfect, I think the sheer amount of times you perform the routine throughout this makes it a lot easier. The routine is performed to dance versions of “Me Too’ by Meghan Trainor. “Erotic City” by Prince, “Good Girl” (unfortunately) by DJ Jessie Cole, “Don’t Stop Til You Get Enough” by Michael Jackson, “Holding Back the Years” by Simply Red, “Holding On” by Disclosure and “Throb” by Janet Jackson

Tracy Anderson TAVA LDN

Tracy Anderson’s Cardio DVDs in order

Every Single Tracy Anderson Cardio Workout

Sesame Seed Salmon Tahini Avocado & Shred Salad

I love that there are so many different components to this dish. The salmon is really smooth and the sesame seeds give it a nice fuller taste. The avocado and tahini is especially yummy, gold star! The noodles taste really good too. The beetroot is nice, the carrot tastes good, the cress is pretty standard, I wasn’t so keen on the cucumber but if you mix it with some the nicer stuff like the salmon, avocado or noodles it tastes a lot better. This dish is so healthy and fresh you feel like it’s cleaning and purifying you as you eat it. It tastes like it’s packed full of vitamins. This meal provides you with an amazing three of your 5 a day and the salmon is rich in vitamin D which we need for absorbing calcium, keeping our bones and teeth healthy. This recipe is wheat free, gluten free, sugar free and dairy free and is from  Jamie Oliver’s “Everyday Super Food”.

Cooking time: 20 minutes

Serves 2

Ingredients:

  • 150g brown rice noodles
  • 2 limes
  • 2X 100g fillets of salmon, skin on, scaled and pin boned
  • 4 teaspoon sesame seeds
  • 1 clove of garlic
  • 4 teaspoons of tahini
  • 8cm piece of cucumber
  • 2 small carrots
  • 2 raw baby beetroots
  • 1 punnet of cress
  • 1 avocado
  • extra virgin olive oil
  • 1/2-1 red chilli
  • 2 sprigs of fresh coriander

Cook the noodles according the the instructions on the packet, then drain and toss in a small squeeze of lime juice. Carefully slice each of the salmon fillets lengthways into three. Scatter the sesame seeds over a board and press one side of the salmon slices into the seeds to form a crust. Place a large dry non-stick frying pan over a medium heat and once hot add the salmon, sesame side down. Leave for 2 to 3 minutes or until golden flip over and cook for 1 more minute then remove from the heat.

Peel the garlic and pound into a paste with a pinch of sea salt in a pestle and mortar then muddle in the tahini, the remaining lime juice and a splash of water to make the dressing. Use a box grater to coarsely grate the cucumber, carrots and beetroot, keeping them in separate piles. Snip and divide up the cress, then divide up the noodles.

Halve, peel and destone the avocado then pour the dressing into the hole and add a few drips of oil. Lay the salmon alongside, then finely slice the chilli and scatter the coriander leaves over.

Crispy Sea Bass Pea Mint & Asparagus Mash

This is super delicious, the lemon zest on the sea bass makes it taste incredible and the skin is really nice and crispy & normally I hate the skin. The salad is delicious, the simplicity of it and the lemon makes it out of this world. The lash is lovely and comforting. This whole dish tastes better than restaurant food, feels like the meal is full of vegetables. I really like the combo of having raw and cooked food. This meal has two portions of your five a day, and the sea bass is super high in vitamin B12 which we need for making red blood cells. This recipe is from Jamie Oliver’s “Everyday Super Food” and is wheat free, gluten free and sugar free.

Cooking time: 30 minutes

Serves 2

Ingredients:

  • 300g potatoes
  • 1 bunch of asparagus
  • 100g freshly podded peas
  • 1 bunch of fresh mint
  • 1 red chilli
  • 2 handfuls of baby spinach
  • 40g strong Cheddar cheese
  • 2X 120g sea bass fillets, skin on, scaled, scored and pin-boned
  • Extra virgin olive oil
  • 2 lemons

Wash the potatoes, chop into 3cm chunks and put into a medium pan of boiling salted water for 10 minutes. Meanwhile trim the woody ends off the asparagus. holding the stalk ends stead, speed-peel 4 asparagus spears into ribbons, then put into a bowl with a small handful of the peas. Pick in just the pretty baby mint leaves, finely slice and add the chilli then put aside.

Add the remaining asparagus spears and peas to the potato pan to cook for 3 minutes, then drain it all in a colander, steam dry for 1 minute and put into a food processor. Pick in the rest of the meat leaves and spinach. Grate the Cheddar then pulse to the consistency you like. Have a taste and then season.

Meanwhile sprinkle the skin of the fish with sea salt and rub all over with 1 teaspoon of oil. Place the fillets skin side down in a cold non-stick frying pan and turn the heat to medium-high. Finely grate over the lemon zest, cover with a scrunched sheet of wet greaseproof paper and cook for around 5 minutes.

Divide up the mash next to the crispy sea bass, skin side up. Toss the raw peas and asparagus ribbons with the juice from 1 lemon and 1 teaspoon of oil, then pile delicately on top. Serve with lemon wedges for squeezing over.

Vegeree Not Kedgeree

The tomatoes were my favourite part of this meal, the rest wasn’t amazing, although my husband enjoyed it. It wasn’t disgusting but I didn’t love it and I probably wouldn’t have it again. That being said it tasted really hearty and I’m sure it did me a world of good. This recipe contains 2 portions of vegetables and the egg provides a good source of protein. This recipe is from Jamie Oliver’s “Everyday Super Food” and is wheat free, gluten free, sugar free and dairy free if you omit the yoghurt and is suitable for vegetarians.

Cooking time: 30 minutes

Serves 2

Ingredients:

  • 150g brown basmati rice
  • 2 large eggs
  • 4 chestnut mushrooms
  • 3cm piece of ginger
  • 1 fresh red chilli
  • 1/2 bunch of fresh coriander
  • 2 spring onions
  • olive oil
  • medium curry powder (I used mild)
  • 100g ripe cherry tomatoes
  • 100g frozen peas
  • 100g baby spinach
  • 1 lemon
  • 2 heaped tablespoons fat free natural yoghurt (I cut this out)

Cook the rice in a pan of boiling salted water according to the packet instructions, then add the eggs to the pan to soft boil for the last 6 minutes. You can tell by the picture that I messed the eggs up).

Meanwhile place a large non stick frying pan on a medium-high heat. Quarter the mushrooms and put in the dry pan, stirring occasionally, while you peel the ginger and deseed the chilli. Saving a few slices of chilli for garnish, finely chop the rest with the ginger, half the coriander leaves and all the stalks. Trim and slice the spring onions. Push the mushrooms to one side of the pan then add 1 tablespoon of oil, the chopped ginger, chilli, coriander and spring onions and 1 1/2 heaped teaspoons of curry powder. Stir fry for 2 minutes, while you halve and add the tomatoes, followed by the peas and spinach. Drain and add the rice. Toss, stir regularly and fry for 4 minutes, then squeeze in half the lemon juice and season.

Briefly hold the eggs under old running water until cool enough to handle, then peel, halve and dote in around the vegeree. Spoon over the yoghurt, sprinkle with the reserved chilli and coriander leaves, add an extra pinch of curry powder and serve with lemon pieces for squeezing over.

Tracy Anderson Oh Yay Arms


Time: 1 minute
Areas worked: Arms
Equipment needed: None

How gorgeous is Tracy’s trainer Amanda?! Total JLo lookalike, I really love her energy and positivity. This video shows Amanda taking the attain class- these are the same leg moves as streaming, so it gives you an idea of what the moves are like if you haven’t signed up. If you are already on streaming, the arms in the attain classes vary from the arms performed by Tracy in her masterclass so this is new material for you.

Every Single Tracy Anderson Muscular Structure Workout