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Workout Wednesday

When your short on time but want to get a quick HIIT circuit we have the answer! This quick and intense workout will get your heart racing and can be done at home, at work or in the gym. So no excuses!

 

50 Jump squats
40 Burpees
30 Jump lunges
20 Press ups
10 leg raise

    No rest - as quick as possible!

    Make sure to time yourself and have water bottle to hand - LETS GO!

     

     

    Why we love coffee...

    4 Surprising Health Benefits of Coffee

    Did you know coffee is the most popular drink worldwide with over 400 billion cups consumed each year?
    Last year in Britain, £730 million was spent on coffee with 500g of coffee being consumed per person, per year.  Crazy!

    So what really is all this coffee hype about, is it even any good for us?

    Well surprisingly coffee has some interesting health benefits which will soon make you understand why it is so popular!

    1. Coffee helps you burn fatCaffeine helps fat cells break down body fat and use it as fuel for training. If your planning on buying any fat burning supplements we guarantee that caffeine will be one of the main ingredients. Caffeine has been shown to boost metabolism by 3-11% and dramatically increase fat burning potential. 

    2. Coffee boosts your physical performance - Have a cup of black coffee about 30 minutes before your workout and your performance can improve by 11-12%. Caffeine increases adrenaline levels in your blood. Adrenaline is your body’s “fight or flight” hormone which helps you to prepare for physical activity.

    3. Coffee can brighten up your mood - A couple of cups a coffee a day can help give you that boost you need. Caffeine stimulates the central nervous system and boosts production of neurotransmitters like serotonin, dopamine, and noradrenaline, which elevate your mood. 

    4. Coffee may lower risk of Type II diabetes and reduce risk of parkinsons disease - Caffeine can decrease your insulin sensitivity and impairs glucose tolerance, therefore reducing your risk of type 2 diabetes. Studies have shown that regular coffee drinking decreases risk of Parkinson’s disease by 25%. There’s evidence that coffee causes activity in the part of the brain affected by Parkinson’s.

     If you need a pre workout kick or a mood boost, coffee is the way to go to get you buzzing!

     

     

    Happy Birthday Kate!

    Birthday Peanut Butter Cups!

    A huge HAPPY BIRTHDAY to Kate the lovely owner, founder and wonder woman of getbuzzing!

    We have celebrated here at the getbuzzing HQ with some delicious peanut butter cups and we had to share this ridiculously simple  2 ingredient recipe to get your taste buds tickling.

     

     

    Ingredients

    2 Bars of Dark Chocolate (we used 85% Lindt)

    Peanut butter (If you are allergic to nuts you can use wowbutter - available in Tesco)

    Method

    1. Grab a cupcake tin and line with cupcake holders (whichever size you fancy).

    2. Break up 1 bar of dark chocolate into a glass bowl and heat over boiling water until melted.

    3. Pour the dark chocolate evenly into the cupcake holders (this should make around 8).

    4. If you want these to harden quickly place in the freezer for 5 minutes or if you have more time place in the fridge and leave to set.

    5. Once set add a nice spoonful of peanut butter (or any other nut butter you fancy) on each.

    6. Melt the second bar of dark chocolate exactly the same as before and pour evenly on top of the peanut butter - again putting in the fridge/freezer to set.

    And voila! Chocolate and peanut butter cups ready and waiting to be eaten. A perfect birthday treat!

     

    Are carbs really the enemy?

    Say 'yay' to carbs!

    What’s wrong with carbs? They’ve been rapidly cemented into enemy status by the media, and any ‘clean-eating’ health fanatic tends to steer well clear of the dreaded C word. But are they really bad for you? The answer is no.

    Sure, if you cut out any food group for a period of time, then it will result in a degree of weight loss in the short term. When you cut carbs in your diet, this reduces the glycogen stores in your muscles and allows the kidneys to excrete water more readily, resulting in relatively quick weight loss. Your protein and fat intake increase as a percentage of calories consumed when you reduce carbs, and both of these food groups also encourage water loss.

    If you’re sedentary, a low carb diet can work in the short term, but it’s usually not sustainable. If you’re exercising, a low carb diet isn’t recommended as this is your main source of energy, plus water loss can result in dehydrated muscles.

    When you consume carbohydrates, your body converts them to glycogen, which is then stored in the muscles for energy. For every gram of glycogen stored, you gain approximately 2.7 grams of water. This water retention occurs because your kidneys hold on to sodium in response to carbohydrate consumption. Your body reacts to the higher sodium levels by storing more water to keep the sodium-blood concentration at a healthy level.

    Restricting healthy carbs can cause a sluggish metabolism due to decreased thryroid function; lower levels of muscle/strength-building hormones such as testosterone, while the stress hormone cortisol increases; and muscle loss (research reveals that lowering carb intake can affect muscle mass even if protein consumption stays the same).

    It’s not healthy to overly restrict any macronutrient, or indeed to oversimplify your food choices by classifying foods as either good or bad. Nutrition is a far more complex beast and it’s actually beneficial to incorporate a moderate amount of healthy carbohydrates in your diet. Carbohydrates are essential fuel for our bodies and brains – we wouldn’t survive without them.

    Low GI foods such as oats, wholegrains, vegetables, brown rice, fruit, sweet potatoes, beans and pulses are all ideal carbs – just make sure you avoid the sugary, refined types of carbs.

    It’s all common sense really, but remember - carbs are not the enemy. Oversimplification is.

    Our bars are a perfect healthy snack which provides you with natural healthy carbs to give you the energy you need - Get buzzing today and enjoy the delicious taste of all our bars!
    Super simple and seriously delicious...

    Healthy And Delicious Protein Cookie

    Everyone loves a good sweet treat in the afternoon with a nice hot cup of tea and the majority of the time we grab the nearest chocolate bar or biscuit.  We have come up with this tasty, simple and incredibly delicious recipe that is made with all natural ingredients making it healthy and nutritious to give you the quick boost you need in the afternoon!

     

    Ingredients 

    2 scoops vanilla protein
    4 tbsp Nut Butter (for anyone with a nut allergy you can use Wowbutter which is available to purchase from Waitrose or online - completely nut free but with the taste of peanut butter)
    2 tbsp Coconut Flour
    1 tbsp Honey
    150ml Coconut Milk (we used alpro)
    35g chopped nuts (if nut free you can use dried fruit/seeds/coconut pieces)
    35g Cocoa Nips or Dark Chocolate

     

    Method

    1. Pre-heat oven to 160c

    2. Place all ingredients into a large bowl and mix together until you get a sticky cookie dough mix.

    3. Lay baking paper on a tray and and separate the mix into portions.

    4. Place in oven for 160C for 20 minutes, remove and allow to cool.

    Super simple and seriously delicious!

     

     

     

    5 Amazing Heath Benefits...

    5 Incredible Benefits of Drinking Lemon Water

    We all know water is definitely not the most exciting drink to have throughout the day but staying hydrated is so important to help with bodily functions. Ever thought about adding a slice of lemon to your water?

    Lemons are loaded with healthy benefits and a great source of Vitamin C. Believe it or not one cup of fresh lemon juice provides 187% of your daily recommended serving of vitamin C along with a healthy supply of potassium magnesium and copper.

    Our top 5 health benefits:

    1. Supports the immune system: Lemons are rich in Vitamin C, which will help boost your immune system and assist the body in fighting those awful flu symptoms.

    2. Aids digestion: Lemons trick the liver into producing bile, which helps keep food moving through your body smoothly. Also helps to relive indigestion and ease an upset stomach. A great natural liver cleanse.

    3. Rejuvinates skin - Getting enough vitamin C from your Lemon water will keep the body producing collagen which helps to soothe out those wrinkles resulting in younger looking skin. Result!

    4. Helps with weight loss - Lemons contain pectin, which is a fibre commonly found in fruits which will help to keep you fuller for longer and keep those cravings at bay. 

    5. Freshens breath: The antiseptic qualities in lemon juice help kill off bad bacteria in the mouth by acting as a disinfectant. Amazing!

    This little yellow fruit packs a lot of nutritional punch. Make it a point to begin your day with a glass of cold or warm lemon water. We guarantee it will give you that buzz for the day and with all its cleansing and healing effects will have positive effects on your health in the long run.

    Get those lemons on your shopping list!

     

    Keep it a traditional Easter with this fruity recipe!

    Easter Simnel Cake

    An Easter Sunday wouldn't be the same with out a traditional Easter simnel cake to share with the family! This delicious recipe will get your taste buds tingling and can be kept in an airtight container for up to 3 weeks or even frozen for a couple of months after making. So if you are short on time over the Easter Weekend get baking this yummy recipe today and you will already be prepared for weekend!

    For the cake

    • 300g mixed dried fruit (sultana, currants, raisins etc.)
    • 50g stem ginger, finely chopped
    • 1 tea bag
    • 2 tbsp golden syrup
    • 2 tsp ground ginger
    • 150g Wholemeal flour
    • 100g butter, softened
    • 100g light brown muscavado sugar
    • 2 large eggs, beaten
    • 75g Honey
    • 1 tsp cinnamon
    • 1 tsp nutmeg

    For the almond paste

    • 250g caster sugar
    • 250g ground almonds
    • 1 egg
    • 1 tbsp lemon juice
    • 50g stem ginger, finely chopped

    For the decoration

    • 2 tbsp apricot jam, warmed in a microwave or small pan
    • icing sugar, for dredging

     

    Method

    1. Combine the fruits and stem ginger in a bowl. Put the tea in another bowl, pour over 125ml/4fl oz boiling water and infuse for 5-10 minutes. Strain the liquid over the fruit, then stir in the golden syrup and ground ginger.

    2. Preheat the oven to 180C/Gas 4/fan oven 160C. Line a baking tin (we used a  7.5cm/3in deep, 18cm/7in round cake tin) add non-stick baking parchment. 

    3. To make the almond paste combine all the ingredients from the list. Whisk until everything is mixed and then use your hands to bring it all together into a big ball. Cover with cling film and pop in the fridge.

    4. Beat the butter and muscavado sugar in a large bowl with an electric whisk until the mixture is light in colour and drops softly from the beaters. Beat in the eggs a little at a time, then gently stir in the sifted wholemeal until smooth. Finally, stir in the dried fruits and their liquid.

    5. Spoon half the cake mixture into the tin and smooth the surface. Remove your ball of almond paste from the fridge and cut it in half. On your kitchen surface roll out a sheet of baking paper and dust with wholemeal flour. Put half of the paste onto the baking paper and dust with more flour as well as the rolling pin (The almond paste is sticky so it will need quite a bit) Then roll out the paste into a thin sheet, about the size of your baking tray. Once rolled, use the baking paper to help you manoeuvre it on top of the batter in your baking tray. Make sure everything is covered and trim the edges. 

    6. Cover the top of the tin with foil so it stays in place. Bake for 50 minutes, remove the foil and bake for a further 45 minutes to 1 hour until a skewer inserted into the cake comes out clean. Leave in the tin until completely cold, then remove and strip away the lining paper.

    7. For the decoration, put the remaining almond paste on some baking paper lightly dusted with wholemeal flour and do the same as we did above. Brush the jam over the surface of the cake, then add the paste to the top.

    8. Preheat the grill until hot. Place the cake on a baking tray and grill until light brown on top. Remove and leave to cool. This can then be served or hideaway in an airtight container until the big weekend!

    HAPPY EASTER!

     

    Starting the day green!

    St Patricks Day Smoothie

    There is nothing more refreshing than a delicious green nutritious smoothie to start your day and as its green we thought it was the perfect recipe to share on St Patricks Day!

    If you struggle to get your daily greens in this is a great way to get those nutrients in one hit. The colour may put you off but I promise it doesn't taste as bad as it looks!

     

    Ingredients:

    1/2 Cucumber
    1 Apple
    Handful of Spinach/Kale
    Fresh Mint
    Fresh Ginger 
    Splash of water or coconut water if needed


    Extra:

    1 TBSP Natural Greek Yoghurt


    Pull all ingredients in a blender until smooth.

    Give it a try and let us know what you think, this will definitely get you buzzing!!

     

    Join in with our Sunday Circuit!

    Circuit Sundays

    Sundays are known as the day for relaxing and chilling out but the Getbuzzing team love to get in a good circuit on a Sunday!

    Make sure to do a quick warm up and have a water bottle to hand to make sure you are keeping yourself hydrated. 

    30 Seconds on each exercise with a 1 minute rest after each round.
    4 Rounds

    • High Knees
    • Burpees
    • Mountain Climbers
    • Squat Jumps

    Time yourself, write it down and try and aim to beat your previous time if you do it again. 

    Simple yet effective - Lets Getbuzzing!

     

     

    Check out our sneaky launch offer...

    NEW WEBSITE LAUNCH OFFER

    As we have just launched our snazzy new website we thought we would give you an offer that you won't be able to resist!

    Buy one 24 Box of your choice and get one 3 pack nut free date and seed absolutely FREE while stocks last!


     

    These are the best blueberry muffins ever. Leave the...

    Getbuzzing Blueberry Oat Muffins

    These are the best blueberry muffins ever. Leave the mix to rest for as long as your willpower can bear…

    Ingredients: 
    1 Getbuzzing Berry Bar
    85g Oats
    180g Almond Flour
    6 Tbsp Agave Nectar
    1 Tsp Baking Powder
    1 Tsp Bicarbonate of Soda
    350ml Almond Milk
    1 Egg
    1 Tbsp Sunflower Seeds
    100g Blueberries

    Method: Preheat oven to 180C, Mix all the ingredients together making sure you add the blueberries in last. Cook in the oven for 25-30 mins and enjoy!! 

    We’re excited to announce that our 100% nut free Banana...

    WE ARE IN BOOTS!

    We’re excited to announce that our 100% nut free Banana, Berry and Date & Seed bars will be hitting the shelves in 63 Boots stores nationwide from this month. Get down to your local store today and fill your boots! Stock up on snacks for the whole family to enjoy.

    And don’t miss out on our competition this month – for your chance to win a bumper box of getbuzzing goodies, simply upload a photo of yourself with your getbuzzing bar in Boots and we’ll contact the lucky winner in November. Tweet us @getbuzzing, tag us on Instagram @getbuzzing or upload to our Facebook page today!

    Mixed Berry Granola This is perfect to make in bulk...

    Getbuzzing Homemade Granola

    Mixed Berry Granola This is perfect to make in bulk. Simply store it in an airtight container and dive into it every morning, making for a nutritious fast breakfast.

    This will make a couple of weeks’ worth 1 Wowbutter Bar  2 tbsp. coconut oil 150ml agave nectar 250g jumbo porridge oats 50g sunflower seeds 100g flakes almonds 100g dried cranberries 50g dried coconut 

    In a large bowl mix the coconut oil and agave nectar, now mix in the remaining ingredients, give it all a really good mix ensuring everything is coated in the mix. Crumble the getbuzzing Wowbutter bar over the mix to add the final touches. Spread the mixture onto a large baking tray or 2 if needed. Then place into an oven at 150oc for 10 minutes. Remove from the oven and allow to cool. Place into an airtight container and to use simply add milk.

    Enjoy!

    August PT mag is out and we've got a great piece on their...

    WE ARE IN PT

     

    ‘August PT mag is out and we've got a great piece on their Industry Focus pages, including the 15% reader discount code we offered in there. Go and grab a copy and get yourself some discount on our fantastic range!’

     

    The team at Fitcetera have done a review on our fantastic, naturally delicious...

    Win with Fitcetera

    The team at Fitcetera have done a review on our fantastic, naturally delicious range and are also offering you to win a FREE box of wowbutter bars so follow the link and get involved now. Thank you to Georgina at Fitcetera for the write up!’ ‘visit them at www.fitcetera.co.uk and follow them online on twitter @fitcetera