Amy Cousins @amycousins1

📍 Bath 💪🏼 #Fitness | #Food | #Lifestyle 💕 @freesoulsistas Athlete 🏆 HBC Best New & Noteworthy Blog 2018 👩🏼‍💻 The Bath Blogger 👇🏼
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@amycousins1 Supplements.
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A bit of a 🥴 topic right? It’s a very rare that you’ll see or hear me talking about supplements on my feed for a few reasons. Firstly, I’m not a nutritionist and I would hate to give out false or misleading information. Secondly, I’m very picky about what I take.
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I’ve always tried to take a vitamin supplement/ tablet of sorts and more recently, I’ve been trying out the new range by @wickedgummyco. Their multi-vitamin, a vitamin D and a ‘happy tummy’ gummy to be more specific. The verdict? DELICIOUS.
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Their vitamin gummies come in variety of delicious flavours and are a huge step up from your average vitamin tablets. As I’ve gotten older, it’s become increasingly obvious just how important it is to be proactive in looking after your body now so we can continue to be healthy and vibrant in our older years.
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I opted for the ‘Multi-Vitamin’ which helps with a whole variety of things including bone and brain health, immune system and can even promote healthy vision.
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The ‘Happy Tummy Gummy’ which contains friendly bacteria and omes in a delicious yogs flavour (which I think is my favourite). Lastly, ‘Vitamin’ D which can help with the maintenance of healthier bones, teeth and muscle function.
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The entire @wickeygummyco range is 100% vegan, 100% allergen free and Non-GMO. Win win!
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One of the reasons I’m quite particular in what I take is because I do try to get it straight from the source, but sometimes that can be really tricky so taking vitamins gives me peace of mind that I’m getting everything my body needs.
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A little helping hand goes a long way and that’s exactly what  @wickedgummyco does! 2 *sweeties* a day and you’ll be well on your way to the best you 🌟 #ad #healthybody

Supplements. • A bit of a 🥴 topic right? It’s a very rare that you’ll ...

@amycousins1 BERRY BANANA PROTEIN CRUMBLE.
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The perfect easy & delish summer treat! Super simple to make, high in protein, healthy and refined sugar free! Try serving it with a dollop of yogs for a breakfast you won’t forget in a hurry or, ice cream for a decadent dessert! dEATS & recipe below!
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INGREDIENTS ⬇️
Base Layer -
90g @mornflake Oats
15g @freesoulsistas Berry Protein
60g Apple sauce
25g @vitacocoeu Coconut Oil
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Middle Layer -
200g Frozen Raspberries
2 tbsp @natvialiving Sweetener
1tsp Cinnamon
1-2 tbsp Cornstarch
1/2 Banana
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Topping –
20g Oats
20g @freesoulsistas Berry Protein
1 tsp Cinnamon
2 tbsp @natvialiving Sweetener
1tbsp @pipandnut Almond Butter
2-3 tbsp @sweetfreedomuk Date Syrup
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METHOD ⬇️
1. Pre-heat oven to 180.
2. Combine all base ingredients & press into baking tray.
3. Defrost raspberries, drain excess water.
4. Add cinnamon, sweetener & cornstartch to berries – mix well.
5. Pour mixture on top of the base & place banana coins on top.
6. Mix topping ingredients in a bowl using your hands & gently sprinkle on middle layer.
7. Place in oven for 20-25 mins.
8. Enjoy!
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FULL blog post now live and as always, remember to use the code ‘FSAMYCOUSINS’ to save yourself 15% at @freesoulsistas! Happy Eating! #proteinbaking

BERRY BANANA PROTEIN CRUMBLE. • The perfect easy & delish summer treat...

@amycousins1 The #ihatecycling diaries have finally shifted to the I actually really enjoying cycling get me on a bike ASAP diaries.
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One thing I was super nervous about (before I discovered how worried swimming makes me 🥴!) when I first signed up to the triathlon was the bike ride. I hadn’t ridden properly in years, the thought of riding on the road made me knees go funny, I didn’t own a single piece of lycra and my enthusiasm for it was non-existent.
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What I realised very quickly though, is that #fitness doesn’t wait around for you to all of a sudden become a pro overnight. Sometimes you have to suck it up, take each ride at a time and keep going.
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And that’s what I’ve really learnt about this whole triathlon experience. You have to tri and keep on trying! I’ve cried, swallowed more pool water than I’d like to admit and almost given up a handful of times, but I’m still trying.
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If I hadn’t signed up to the race, I wouldn’t have discovered a new hobby. I wouldn’t have found my love for running again and I wouldn’t have challenged myself. I don’t enjoy the swimming, but I still get myself in the pool.
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It’s daunting, nerve-racking but motivating. I respect my body more than ever and I’ve really surprised myself with my persistence. The day itself will be a chance to put it all to the test and whatever the outcome, I’ll be proud of myself.
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9 days to go.. Not that I’m on countdown of course… #triathlontraining

The #ihatecycling diaries have finally shifted to the I actually reall...

@amycousins1 ✨PUSH & PULL WORKOUT ✨
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Workout FAQ’s - why do you workout SO early?! Well, for a few reasons. Firstly, my schedule allows it. My days are BUSY especially at the moment and I try to fill my evenings with friends, family and a bit of work.
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Secondly, by 4pm, I’ve lost motivation and I could probably conjure up 103 excuses NOT to train - this isn’t the case when I wake up in the morning.
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Thirdly, it energises me for the day and I LOVE the feeling of getting a good sweat on before I even open my laptop or check my emails. It gives me something to tick off my to-do-list which makes me feel as though I’ve already accomplished something that day!
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BUT with that that being said, workout and train WHEN YOU CAN FIT IT IN. With our busy lives and schedules, our priorities might change and that’s okay. Instead of stressing over what time we can fit it in, focus on moving and training in a way that is realistic, achievable and sustainable. That way it never becomes something you dread.
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AND if you’re looking for a bit of workout inspo, be sure to hit the little save button! 🔖❣️
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A1 Bench Press
B1 Dumbbell Chest Press
C1 Dumbbell Fly
D1 Dumbbell Bent Over Row
E1 Rear Fly
F1 Lat Pulldown
G1 Banded Press-Ups
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Ideas for my next workout video? Please let me know below! Happy Wednesday! 😘 #upperbody

✨PUSH & PULL WORKOUT ✨ • Workout FAQ’s - why do you workout SO early?!...

@amycousins1 S N A C K I N G 🥑
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I’m loving @philadelphia_uki at the mo! Training for my triathlon has made my appetite go through the roof. Combining the 3 disciplines with strength training has honestly made me ravenous.
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I much prefer to eat little and often as opposed to having 3 or 4 larger meals. I’m on the go a lot, so sit down meals are sometimes a bit of a luxury!
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This combo is one I’ve been reaching for a lot recently - perfect for when you’re super hungry and need a fix refuel! dEATS ✨
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Two slices of rye, smashed avo, @philadelphia_uki lightest, seeds, black pepper and a squeeze of lemon. It takes minutes to assemble and seconds to eat 😋
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It’s also an inexpensive way to get in your protein in (11g per serving!!) and keeps you full until your next snack or meal. Another fab thing about Philadelphia is that it’s SUCH a versatile topping that can be made sweet or savoury.
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Keep your eyes peeled for the sweet version which I’ll be sharing with you all v. soon!! @philadelphia_uki #PhiladelphiaLightest #healthysnacks #proteinsnacks #GymSnacks #AD

S N A C K I N G 🥑 • I’m loving @philadelphia_uki at the mo! Training f...

@amycousins1 Body image is something we can all struggle with from time to time and because we know I like to be as honest as possible, I’ll admit I struggled yesterday.
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I felt hyper self aware, self conscious and just bleugh which was hard to understand because I’d been feeling pretty damn confident up until then. But I realised, there’s strength in vulnerability. There’s strength in speaking up and saying, ‘you know what, I don’t feel my best today and that’s okay’. I didn’t force those feelings away but I tried *really* hard not to let them override and control my day.
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When I took this shameless snap, I remember how strong and happy I felt. I didn’t feel controlled by numbers, social pressures or comparisons. I felt like the best version of myself and I think it’s worth saying I took this a week ago.
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I asked myself realistically, what’s changed in a week? Nothing. No one changes overnight. And if you’ve woken up this morning feeling at all twitchy after the weekend, please remember that.
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And remember this - me, you, we are loved because we are human beings who give and care for others. Not because of the way we look or present ourselves. All bodies are good bodies and we are all more than enough just as we are 💙 #bodypositivity

Body image is something we can all struggle with from time to time and...

@amycousins1 S T A Y  C O N N E C T E D.
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It’s no secret that a lot of what I do involves being present online and connected - which can be both a blessing and a curse [!]
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But it’s not always about aimless scrolling on social media or ‘creating content’ - it’s about taking photos just because, talking to family & friends, making and capturing memories. Every photo has a story to tell and when you look back, it’s amazing how it can all come back to you 📸
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Thank you @juiceofficialuk for making it easier than ever to do the above. A touch of charge here and there meant I never lost my friends inside the festival or the outside world. It’s was the perfect festival companion! #ad #stayjuiced #festival

S T A Y C O N N E C T E D. • It’s no secret that a lot of what I do i...

@amycousins1 SOUL CIRCUS you are magical 💫
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It’s been 2 days of sparkle inside and out. A place of energy, enjoyment and absolutely no judgement - you can be exactly who you want to be. Everyone was welcomed with support, love and open arms.
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We didn’t let the rain stop us yesterday and today, the sun didn’t stop shining 🌞 a couple days away from reality was just what the doctor ordered!
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We put up our tents in the rain, practised in the rain but it didn’t matter. I laughed more than ever and had the best girls weekend w/ @gb.professionalfit & @beckyhealthandfitness.
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Thank you to @soulcircusfestival, @lululemonuk & @aspire_pr_marketing for having us. It was just amazing 🌟 #soulcircus #festival

SOUL CIRCUS you are magical 💫 • It’s been 2 days of sparkle inside and...

@amycousins1 Fun fact Friday : spinning REALLY helped me get better at cycling.
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It doesn’t take the place of actually getting outside and riding the bike you’ll be racing on ofc, but it sure as hell helps with cycling fitness, form, pedal stroke and cadence. Not to mention the satisfaction of getting PB’s @spinvillage!
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I’ve also FINALLY gotten round to publishing my ‘Why Tri’ blog post [link in my bio] and as always, I’d love for you to have a little read. I go into more detail about who inspired me, why I signed up and my general thoughts about the whole process so far. I talk a little bit about the dreaded ‘burnout’ which I feel like I *might* be experiencing at the moment, so I’m looking forward to taking 2 days off to stretch and recover at @soulcircusfestival!
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I’ve neglected my yoga practice recently so I’m really going to make the most of it this weekend. We’ve booked in to aerial, acro and ashtanga so sure to keep an eye on my stories for all the updates and festival fun! Let’s hope the rain holds off for as long as possible 🥴 Happy Friday! 💙
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[Gifted @v3apparel set & @soulcircusfestival ticket - thank you!] 💫 #triathlontraining

Fun fact Friday : spinning REALLY helped me get better at cycling. • I...

@amycousins1 BRICKING IT. But less so than before - thank god.
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16 days until I tri and the nerves are really kicking it, but so is the excitement. The last 2 and a bit weeks have been eye opening in terms of training. I’ve relaxed more, increased the frequency [slightly] and focused on no-one but myself.
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I know that sounds selfish, but I’d started to feel as though I was comparing my training plan to others, watching what other triathletes were doing and I was subconsciously trying to match that. Let me tell you, it does not help.
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It makes you stress SO much and you end up being obsessed with checking stats, times and distances. It doesn’t matter what Brenda is doing, it matters what YOU are doing.
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I’ve completed 3 brick sessions which [as you can see from this picture] are not the easiest of things to master but really worth doing. I’ve bought the lock laces, started looking at tri-suits and in all honesty, just trying to get the training done.
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I am starting to notice I’m getting tired so I’m really trying to ensure I’m eating, sleeping and drinking enough. My swims are still 🥴 but, I’m taking every session as they come and not dwelling on them too much. As Dory says, just keep swimming 🏊‍♀️
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16 days to knuckle down and get it done. My #journeytotri is almost complete! #triathlontraining

BRICKING IT. But less so than before - thank god. • 16 days until I tr...

@amycousins1 ✨LOWER BODY WORKOUT✨
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On Wednesdays, we workout in PINK all thanks to @fableticseu 💗
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So I’m hideously aware how #basic this post makes me. Wearing pink, working out on a Wednesday and doing some pretty #instagirl fitness (cable pull-throughs I’m looking at you!) but bear with me, this post comes with a point!
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Leg day has never been my favourite day, I find it super hard and super tiring. However, building more strength in my lower body has helped SO much with cycling and running.
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It has improved my endurance, reduced how quickly I fatigue and I know it helps my body deal with the stresses of running.
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Of course I still ache, but less so than when I first started. I’ve upped the number of leg focused workouts I’m doing at the moment and although it’s hard, I know its working so I’m going to keep it going!
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A1 Curtsy Lunges
B1 Stiff Leg Deadlift (Dumbbell)
B2 Goblet Squats
C1 Wide Stance Leg Press
C2 Narrow Leg Press
D1 Dumbbell Step Backs
D2 B/W Step Backs
E1 Cable Pull Throughs
F1 Leg Curl
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Press save and let me know if you try it as always 😘 #gluteworkout

✨LOWER BODY WORKOUT✨ • On Wednesdays, we workout in PINK all thanks to...

@amycousins1 #ad | A SURPRISINGLY EASY PIZZA RECIPE. Oh, and its #vegan 🌱👇🏼
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But wait, you’re not vegan anymore? Disclaimer: I never ‘really’ was. Sure I tried #veganuary, but I realised quite quickly it wasn’t for me. AND THAT’S OKAY.
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I still LOVE trying plant based recipes and eating a mainly veggie based diet because that’s what works for me. I plan to continue eating that way until it stops being enjoyable because food should ALWAYS be enjoyed. And I urge you to do the same.
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@followyourheart Sriracha Vegenaise tastes IDENTICAL if not better than the real thing. I love adding a bit of spice and heat to my pizzas so this was the perfect condiment. Try this out for your next pizza party, trust me, it’ll impress all your guests 😍 Here all the all important foodie dEATs!
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INGREDIENTS ⬇️
X1 Pizza base
Tbsp tomato puree
X1 serving @followyourheart Sriracha Vegenaise
Courgette, mushrooms, peppers, toms & olives
Rocket
Splash of Balsamic Vinegar
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METHOD ⬇️
1. Lightly coat pizza base w/ @followyourheart Sriracha Vegenaise & tomato puree.
2. Pre-bake for 6-8 minutes or until base is crispy.
3. Fry veggies until soft.
4. Top base w/ veggies & return to oven for 15 minutes.
5. Sprinkle with rocket & drizzle with balsamic vinegar.
6. Enjoy!!
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TOP TIP: Spray your baking paper with fry light and a sprinkle of sea salt before putting bases in the oven. It absorbs all the flavour! Get it at Ocado, Planet Organic, The Vegan Kind and natural food stores! #plantbased

#ad | A SURPRISINGLY EASY PIZZA RECIPE. Oh, and its #vegan 🌱👇🏼 • But w...

@amycousins1 The 17-year-old me would hate that my shoulders and legs have grown in size. It would be unfathomable to even consider wanting to gain as opposed to shrink.
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Fast forward 8 years and the 25-year-old me is PROUD that my body is now able to perform, move and train. Proud that I can pick up heavy things then put them back down. Proud that I can swim, cycle and run.
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Every new chapter and level of your life will demand a slightly different version of you. Right now, mine is demanding strength, persistence and self-belief [and probably in that order].
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Strength that my mind and body can see me through the last couple weeks of triathlon training. & strength to continue accepting my changing appearance.
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Persistence and pressing on even when I want to quit. Plus, learning to manage and maintain action regardless of external feelings, pressures or people.
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And finally, believing in myself. Trusting that I can accomplish anything when I put my mind too even when it feels extremely taxing.
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Signing up to this triathlon has been monumental in shifting my focus to performance based goals because it’s something that has honestly always made me nervous.
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Challenge yourself, challenge your thoughts and you’ll be totally amazed at what you can achieve. This is not me saying it happens overnight. Of course it’s a process, but it’s one that is SO worth it. The only downside is that you’ll probably wish you started it years ago - I know I’m wishing I did 💙 #bodypositive

The 17-year-old me would hate that my shoulders and legs have grown in...

@amycousins1 ☕️ offee Sunday’s @rootsandshootscafe w/ @bella.indiaaa 🌟 #sundayvibes

☕️ offee Sunday’s @rootsandshootscafe w/ @bella.indiaaa 🌟 #sundayvibes...

@amycousins1 VANILLA & CACAO FREEZER FUDGE 😋
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5 ingredients, one bowl, no oven - baking at its finest right?! This was kind of an accidental recipe - I just threw a couple things together and hoped for the best BUT IT WORKED. These [pretty large slabs] of fudge are honestly delicious! I’m pretty proud to be honest 🤩
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INGREDIENTS ⬇️
30g @freesoulsistas Vanilla Protein (‘FSAmyCousins’ for 15% off!)
80g Nut Butter (I used crunchy @pipandnut)
30g @vitacocoeu Coconut Oil
1 tsp Vanilla Extract
@creativenature Cacao Nibs
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METHOD ⬇️
1. Melt the coconut oil and nut butter.
2. Add protein powder & vanilla extract - mix well.
3. Pour mixture into cupcake cases, top with cacao nibs.
4. Place in freezer for at least 2 hrs.
5. Enjoy!
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Recipes don’t need to be 15+ ingredients long to be successful. Trial and error is often the best part of recipe creation - don’t be afraid of it! And as always, please do let me know if you re-create or try any of the ideas I share on here or my blog. I love seeing them pop up elsewhere ⭐️ have a fabulous food-filled Saturday #recipeshare

VANILLA & CACAO FREEZER FUDGE 😋 • 5 ingredients, one bowl, no oven - b...

@amycousins1 Sometimes you’ve got to congratulate yourself for getting the work done.
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Some days were  t o u g h  this week. But we did it. So today, celebrate your #minivictories. There is nothing wrong with being proud of yourself or your achievements. It can be a really positive and useful exercise to help arrange situations that felt challenging because it takes every day into consideration. Not just a specific hour or moment.
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You can write them down, tell a friend, tell me 💁🏼‍♀️ - whatever way you decide to get them out just do it. I’ll share a couple of mine.
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1. I sent one of ‘those emails’ that you put off sending for ages because its super uncomfortable and involved asking for something.
2. I ran one of my first events as a freelancer and LOVED every minute.
3. I got back in the water after a crappy triathlon training session.
4. I spent a lot of time with my friends and smiled a lot more than last week.
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As well as celebrating my little wins, I wanted to take this opportunity to thank those who make a bigger deal out of my achievements than I do. The ones that push me to just go for it when I’m lacking a bit of self-belief. The ones want to see me succeed and go for it.
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I’ll often talk about things you can do to make yourself feel lighter and brighter but don’t forget there are also SO many people around you who can do the same. Fine tune the balance between the two and it’ll make you want to flick your hair too! Happy Friday 🌟 #friyay

Sometimes you’ve got to congratulate yourself for getting the work don...

@amycousins1 TRI UPDATE - 23 days to go, not that I’m counting 🙃
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5 rides, 3 [and a half] swim sessions, 8+ runs and 1 brick session complete - I’m DEFINITELY feeling more confident about the big day even though my swim yesterday was a sh*t show.
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However, before yesterdays shocking attempt I was starting to feel like I was well on my way. And that’s the funny thing about challenges and making progress - it’s never linear. Some sessions you’ll feel like a pro, others a complete newbie.
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What matters though, is that you keep showing up. For yourself and your end goal because you can TOTALLY do it.
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It’s so easy to get obsessed with getting every session perfect when actually, dragging yourself out of bed, putting your gear on and getting out there is sometimes hard enough.
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One bad session doesn’t mean you’ve lost all your fitness and one tough session is not a reflection of your training or hard work.
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I’ve had to somewhat methodically schedule in sessions now that the race date is getting closer and in all honesty, I’m struggling to juggle. But I’ve found a new lease of motivation [panic can do that to you!] and I know that every time I finish a session, I feel a little bit happier about the process and a lot better in myself.
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Plus, I’m an absolute sucker for a timetable and a plan. Anything that I can write down and tick off immediately makes me feel like I’ve achieved something!
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I’m aiming for a 2 more swim sessions, a ride, a run and another brick session before the end of the week so as always watch this space for updates - both good and bad! #triathlontraining

TRI UPDATE - 23 days to go, not that I’m counting 🙃 • 5 rides, 3 [and ...

@amycousins1 ✨ POSTERIOR CHAIN✨ •
Back with another #workoutwednesday video for you all this morning! But before we get into the deets, I just wanted to put out another little disclaimer to say that I’m not a personal trainer or expert by any means. The workouts that I share are just little snippets of what I’m doing at the moment in the hope that it might inspire or motivate anyone who might be looking for ideas.
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My form might not always be perfect, I might not always use the correct terms [I googled ‘Posterior Chain’ before writing this so I knew EXACTLY what I was waffling on about] but I’ll always post real clips. No gimmicky half-hearted stuff. I’ll also always answer any q’s that anyone might have to the best of my ability, but it’s always best to check with a pro!!
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As per google (and my v. basic knowledge of the body) posterior chain refers to the muscles on the back of the body - hamstrings, glutes, lats etc etc. So this workout hits ALL OF THOSE WONDERFUL MUSCLES!
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Hit the ♥️, swipe ↔️ & press the lil save button!
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A1 Pendlay Row
B1 Sumo Deadlifts
C1 Good Mornings
D1 Seated Row
E1 Back Extension
F1 Swiss Ball Leg Curl
G1 Shoulder Taps
G2 Bicycle Crunches
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E N J O Y! 😘 #workout

✨ POSTERIOR CHAIN✨ • Back with another #workoutwednesday video for you...





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