Salmon dish- healthy option

SALAD HAS OMEGA 3, THERE IS ALSO IRON AND CALCIUM 

Cooking instructions: 

1. Heat water in a tier steamer. Season the couscous, then toss with 1 tablespoon oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli.
2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over.

320 kcalories, protein 30g, carbohydrate 30g, fat 10 g, saturated fat 4g, fibre 2g, sugar 14g, salt 0.88 g

Insomina

Find you are struggling with training, not surprised as you lose sleep you lose energy. As much as it is important to get your training in, its more reason to try and get a good nights sleep.

At least 50% of the uk population find it hard to get a good nights sleep, says the Great British Sleep Survey. If you have difficulties nodding off to sleep, you can ask your pharmacy for advice. There are herbal remedies, relaxing bath products and essential oils which can help.

• Tidy your bedroom up, give it a make over and turn it into a haven of peace. The untidy bedroom can be very distracting. 
• If your over heated, then turn the heating off or down. Heat can make you uncomfortable, hence why you may be tossing and turning during the night.
• Write a diary or have a note book to hand. If thoughts of your day are distracting you, write them down and do something about them the following day.
• Any other thoughts that may come into your head, let them float by like clouds.
• Counting sheep is a great way to make yourself sleepy.

Try all the above out and let us know how you get on by emailing Faye at face2facefitness@hotmail.co.uk

Organise Your Time Better - Exercise

If you are pushed for time, try these top tips to squeeze in a run:

• Smart Commuting; Running to and from work, will 1 fit in your workout and save you time. You can purchase a light weight ruck sack to run with. If work is too far and not an option to run to, get off the bus a few stops earlier or park your car further away and walk or run the rest of the way to work. 
• Running Lunch; If you dont have enough time before and after work to fit in a run, then why not do this in your lunch hour. Even if its a 30 minute run, you have completed a run session, which is better than nothing. Try to eat something within the 20 minutes of completing your run as this helps to boost your recovery.
• Group Together; Join other people from the local area or even your work place and run together, this not only helps to motivate you, it also make the time fly.
• If your a mother, you know how hard arranging childcare can be. Find a gym with a creche or have a nursery close by the gym while you go for your run. 
• Why not invest in a sports buggy. Faye from Face 2 Face Fitness swears by it. She is a single mother and her daughter is 4 years of age now but when her daughter was born that was one of the first things she invested in and never regretted it. She completed 3 miles runs all the way up to 8 miles with her daughter in the sports buggy. Your child will love the out doors and it will be great to get some fresh air. 
• Prepare; Always keep your running kit with you. So if you do get an hour window spare you have everything with you.
• Support; Try to have positive energy around you. Your family/partner or friends can be great support if you tell them how much running means to you. 

Good luck with the training and do let us know at Face 2 Face Fitness how you get on. You can email us on face2facefitness@hotmail.co.uk.