Quick Guides - Elle Frizzell

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Q U I C K G U I D E S

Think of these ‘quick guides’ as easy to understand CHEAT SHEETS

that tell you EVERY THING YOU NEED TO KNOW, in one place.

Let’s buuuurn those lower abs (aka that lower be

Let’s buuuurn those lower abs (aka that lower belly pooch) in just 6 mins 🔥
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Abs are my favourite body part to workout. I often finish my workouts with a little core burn like this 👇🏻
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1️⃣ Leg raises
2️⃣ Dish hold & single leg raise
3️⃣ Tap outs
4️⃣ Single single double toe taps
5️⃣ Forearm plank & slow climbers
6️⃣ V sit hundreds (if you can extend your legs for the count of 3)
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30 seconds on each exercise. 2 rounds. No breaks, we’re going for maximum time under tension to really burn those lower abs, until they’re hotter than the chillis on my socks🌶
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Have an abs-olutely brilliant day x

How to make the ultimate balanced smoothie bowl 🥣✨
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If you’ve been following me for a while, you’ll know I love a smoothie bowl. Over the years I’ve learnt a few things about blending up the perfect nutritionally balanced smoothie 🙌🏻
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🍌DON’T GO BANANAS ON BANANAS. Whilst bananas are a delicious whole food that make smoothies creamy, they are high in sugar. Instead of blending extra bananas opt for peeled & cubed frozen courgette, steamed & frozen cauliflower, or ice. If you need extra sweetness add a little vanilla, stevia, or good quality flavoured protein.
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🥜ADD A PROTEIN PUNCH. I’m a fan of having a source of protein at EVERY meal. It keeps you fuller for longer, lessens cravings & helps slow insulin secretion which slows the release of sugars into the bloodstream. Try adding nuts, seeds, nut / seed butter, pea / hemp / rice protein. I use protein powder; these are my favs: @revfoods @vivolife @formnutrition
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🥑FAT IS YOUR FRIEND. For all my girls with hormonal imbalances, you’re going to want to make friends with healthy fats. They play a vital role in hormone production & maintenance. They also slow the release of sugar into the bloodstream (great if you have insulin resistance), protect your heart, nourish your skin, provide sustainable energy, & actually help with weight loss. Choose from nuts, seeds, coconut yogurt, or avocado.
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🥬UP THE FIBRE. Fruit is a good source of fibre but it’s a good idea to add some leafy greens or chia seeds for extra fibre to promote bowel health
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🥄GIVE IT A BOOST. Add a tsp or two of your fav superfoods or nutritional boosters. My go tos are: spirulina, açai, maca, cacao, camu camu, ashwagandha, flax, chia, ginger root, turmeric & always a pinch cinnamon
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When it comes to TOPPINGS:
👯‍♀️MATCHY MATCHY: I like to add some fresh fruit on top & usually match it to what’s in the bowl. Eg blueberries in the bowl, blueberries on the bowl
👩🏻‍✈️CAPTAIN CRUNCH: Adding a little texture will give you something to chew on & make you feel more satisfied. I love coconut chips, cacao nibs, pumpkin/ sunflower seeds, or granola
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P.s you’re un-bowl-ievable ✨

Do you need to buy organic?🤔[full post #onthebl

Do you need to buy organic?🤔[full post #ontheblog]
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Organic foods can be better for the environment (due to less intensive farming methods) & better for your health (due to less pesticide residue) but they are often eye watering expensive. 😲🥑💵💵💵 Good news! You don’t need to buy all organic, some foods are higher in pesticide residue than others (usually fruit & veg with a higher water content like strawberries).
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The Environmental Working Group’s 2020 list of foods highest in pesticide residue a.k.a THE DIRTY DOZEN:
🍓Strawberries
🌱Spinach
🥬Kale
🍑Nectarines
🍏Apples
🍇Grapes
🍑Peaches
🍒Cherries
🍐Pears
🍅Tomatoes
💚Celery
🥔Potatoes
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For the clean 15 list (foods lowest in pesticide residue) check out my latest blog post (link in bio).
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Have a fab weekend 💃🏻
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P.s don’t fret it you can’t afford anything organic. All fruit & veg is good for you...even the almost out of date bargain bin!

Fat burn & ab burner 🥵🔥 _ Cardio + abs is on

Fat burn & ab burner 🥵🔥
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Cardio + abs is one of my favourite workouts!! For this circuit you don’t need any equipment, just a timer ⏱. 45 secs on, 15 secs rest. [if you’re a beginner go for 30 secs on, 30 secs rest or 40 on 20 rest].
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1️⃣ 10 high knees > 10 climbers
2️⃣ 4 scissors > 4 heel taps
3️⃣ 4 ski runs > 4 jabs
4️⃣ Dish tucks
5️⃣ Squat > twist jump
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I’d go for 4 or 5 rounds but do whatever you can, this is YOUR workout.
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Happy sweating x 💦

You’re soup-er 🍜✨ _ I used to hate soup un

You’re soup-er 🍜✨
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I used to hate soup until I was forced to eat it after double jaw surgery when I was 17. Now I have soup at least once a week. Here’s how to STEP UP YOUR SOUP GAME so you never have to eat bland mush again:
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🌱 HERB & SPICES: my go tos are cumin, turmeric, paprika, thyme, parsley, coriander, & bay leaves. They’re anti inflammatory, packed full of antioxidants, nutrients & flavour.
💣 FLAVOUR BOMBS: nutritional yeast (I don’t think there’s a meal that can’t be enhanced by it), coconut aminos (the gluten & soy free version of soy sauce), miso, a squeeze of lemon, a dash of apple cider vinegar, a drizzle of garlic oil...all add a mighty punch of flavour.
🍜 JUST ADD BROTH: I like to add bone broth to my soups for #guthealth I’ve also been adding @gardenoflife collagen powder, but homemade veg stock works great too.
👌🏻 TOP IT OFF: adding a little something on top of your soup gives it texture & something for you to chew on so you feel more satiated. My favs are toasted seeds, sautéed greens, or shredded chicken.
🍞 ADD AN ACCOMPANIMENT: extra hungry? Add a slice of bread, some crackers, or a tortilla (pictured are the turmeric wraps from my eBook).
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Have a soup-erb day x

©ellefrizzell2020