Hey Babies!


As you know, I love my Mamma so much! So this Mother’s Day, I want to celebrate how wonderful she is and thank her for taking care of me, by doing the same for her!


Don’t get me wrong - I think it’s so important to always show love and appreciation to the people you care about on a daily basis, not just on one specific occasion of the year! This doesn’t always mean showering them with gifts and products - showing that you care transcends beyond materialism and it’s more about the time and effort of doing something thoughtful!


So, here’s any idea I have for us all! This Mother’s Day, I’m going to do a mother-daughter training session with my beautiful mom and then cook her dinner - Vegan Pizza!


Keep on reading to find out what I’ve got planned for our training session together + the recipe to my delicious vegan pizza!


1. Our Park Walk!

Going for a walk together means we get multiple things done all in one go! We get to catch up, bond, clear our heads, enjoy the outdoors and also get our LISS (low intensity steady state) exercise in! Normally, we will aim for at least 30 minutes, so we have plenty of catch up time! On Mother’s Day, our walk will also double up as the warm up to our training session!


2. Our Training Session - Core/ Glutes

For us ladies, learning to train and strengthen our core is especially important for our everyday movement and stability (not to mention the physique benefits!), that’s why my Mom and I will be targeting these muscle groups this weekend! This is one of the core and booty workouts we follow - it’s really simple, you can do it anywhere - so make sure you give these ago with your mum!


Superset 1:

  • Corkscrews - 3 sets of 10

1. With your legs straight and squeezed together, lift them up until your feet are just above your head, then push your hips up and twist to one side.

2. Slowly lower your legs, stopping them just before they touch the ground and repeat for the other side - this is 1 rep.

3. Ensure you maintain constant core activation, relax your neck and use your arms to help balance yourself!


 

 

  • Mountain climbers - 3 sets of 10 each leg

1. Begin mountain climbers in the pushup position.

2. While maintaining torso and hip stability, slowly bring your left knee to the left elbow.

3. Slowly return to original starting position, before repeating with the right leg - this is 1 rep.



 

Superset 2:

  • Rainbows - 3 sets of 10 each leg

1. With your arms straight, place 1 leg straight out to the side.

2. Lift your leg up as high as possible, then twist it in an arc behind you as far as you can without twisting your hips.

3. Slowly return to the starting position before the next rep, controlling with your glute.

4. Repeat for the other leg when you have completed all your reps.


 

 

  • Superman hold - 3 sets of 40 seconds

1. Begin lying flat on your stomach with arms and legs stretched out straight.

2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position.

3. Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time.

 

 

Superset 3:

  • Push ups - 3 sets of 12

1. Begin exercise on hands and feet (use knees if it's too difficult).

2. By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees.

3. Push through your whole hand to extend back to the starting position before repeating the movement.

 

 


  • Clams - 3 sets of 20

1. Begin lying on your side, with your shoulders, hips and ankles in a straight line, with your knees bent to 90 degrees.

2. While keeping your feet together, rotate your knee as high as possible, pausing at the top for 2 seconds.

3. Slowly lower back to the starting position, controlling through your glute.

*** add in my Booty Band to this exercise for an extra challenge!

 

 

 

3. Yoga/ Stretches

Flexibility is important for everyone, no matter where you are at with your age. If you are not flexible, you are more likely to sustain injuries and be less likely to achieve the full range of motion during your workouts (which translates to a less impactful workout!). I really value flexibility, but I find that the stronger I get, the harder it is to maintain. I try to make sure I balance out my strengthening workouts with frequent yoga and stretching sessions to keep me injury-free and moving easily.


Adding in a relaxing yoga session with your Mom or a friend is a great way to be active together and still be able to have a chit-chat here and there! See below for 4 of my favourite yoga poses!


Try to hold each pose for around 30 seconds and repeat 2-3 times, keeping your breath natural throughout.


1. Cobra pose

1. From the Plank position, hold your breath and slide your body forward and lie down on your abdomen.

2. Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat.

3. Press your palms into mat, inhale, and lift your head and chest off the mat.

4. Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with hips resting on the mat.

5. Tilt your head backward and hold the posture gazing up and breathing deeply for one minute.

6. Exhale and come back to starting position.

 

 

2. Cow Pose Arms

1. Sit down in any comfortable seated posture where you can keep your spine straight.

2. Inhale and place your right hand on your back, palm facing your back.

3. Exhale and bring your left hand on your back and clasp the fingers of your right hand.

4. Roll back your shoulders, down and away from the ears, to open them up.

5. Hold the posture for 30 seconds.

6. Release your hands and switch sides.

 


3. Forward Bend

1. Stand with your feet separated about 3 feet wide. Slightly turn the toes inward

2. Place your palms on your waist, exhale and fold forward, pushing the hips back and lengthening the spine

3. Once in position, hold the big toe of each foot using your thumb, middle and index fingers, thumb resting on top of the big toe

4. Let the head come close to the floor

5. Engage the core and hold the posture, breathing deeply, for 90 seconds

6. Place your palms on the waist, bend your knees slightly, inhale and straighten your torso. Exhale and slightly backbend

 


4. Triyak Tadasana

1. Stand straight with feet separated hip width.

2. Inhale and swing your arms overhead, aligned with ears.

3. Interlace your fingers and turn your palms up.

4. Exhale, bend to the right, opening the chest to the left. Keep the hips squared to the front.

5. Hold for 30 seconds, breathing deeply.

6. Inhale and come back to the center before repeating on the other side.


All of these exercises are actually from my workout programs, which can be tailored to suit your lifestyle and experience level! If you liked these, you’ll be sure to love the rest of the workouts and yoga exercises!


Click here to check out which of my workout plans would suit you best!


TAKE ME THERE

 

 

And now… it’s time for…. Pizza!


After a beautiful walk and an amazing training session, Mom and I will be starving! We’ll be using our vegan pizza to replace our glycogen stores from our workout and to supply our bodies with plenty of protein to help our muscles grow and recover. Cooking yourself, rather than getting take out or visiting a restaurant is so much healthier and more satisfying! You will learn as you cook, and can bond with your Mom. When you prepare food yourself, you control the ingredients and know exactly what you a putting into your body, which is so important when following a plant based diet.


For this vegan pizza recipe you can make the base yourself! Or, if your grocery store is on top of their game, they’ll have some great vegan pizza base options ready to go. I have included the vegan pizza dough recipe I use, so why not get gourmet and give it a try?


The best thing about pizza is you can throw all kinds of toppings on there and they are perfect for sharing! You can make several pizzas with different ingredients or just make one that has different toppings on each half. Endless possibilities!

 

 

Ingredients:

Crust

1 tsp active yeast

½ cup warm water

1 tbsp flour

1 ¼ cup flour (combination of white and whole wheat)

⅓ tsp salt

1 tsp olive oil

½ dried oregano

¼ tsp garlic powder


Toppings

Tomato paste

Mushrooms

Onion

Olives

Your favorite pizza sauce or you can make your own by mixing tomato paste with your favorite herbs (I use garlic, parsley, basil and oregano)

Zucchini

Cherry tomatoes

Vegan mozzarella cheese

Chilli flakes (if you like it spicy!)

You can also crumble tofu or vegan feta over the pizza!


Instructions:

  1. 1. Mix warm water, yeast and 1 tbsp flour in a bowl and let sit for a few minutes to activate.

  2. 2. Add 1 cup flour, salt, herbs and garlic and olive oil and mix in. Add another 3 tbsp flour and mix in. Knead for a few seconds into a soft slightly sticky dough (add another tbsp flour if needed). Gather dough into a ball and let it sit for 15 minutes in a warm place.

  3. 3. Pour 1/2 tsp oil over the dough and spread with your hands. Gather the dough into a ball and place on a sheet of baking paper.

  4. 4. Use a bit of flour to spread the dough into a 13 to 14 inch size oval, you can decide how thick your crust should be, but keep the edges thicker than the center. Let it sit for a few minutes. Preheat the oven to 435 degrees F / 220ºc.

  5. 5. Spread the pizza sauce on the crust. Distribute your chosen toppings all over! Crumbling the tofu or vegan feta and then top with mozzarella (or vegan cheese of your choice)

  6. 6. Bake the pizza for 17 to 18 minutes or until golden on the edges. Sprinkle chopped fresh basil, and pepper flakes (if you like it hot).


This recipe serves 2, so even if you can’t catch up with your Mom this Mother's day, share it with someone you care about! If you enjoyed getting in the kitchen or need some guidance / inspo with your regular or plant based nutrition, check out my meal plans here.  Also keep an eye out for my Workouts By Katya app which is launching so, so soon!


WORKOUT IN STYLE!


If you also want to add a gift to your Mother’s day pampering, click here to see my range of workout gear and accessories. There are leg warmers, workout gloves, yoga mats + more to choose from!


And last but not least - make sure you share your vegan-active Mother’s Day pics with me by tagging @workouts_by_katya and hashtagging #WBKgirls! I hope you and your Mom enjoy bonding and celebrating this special day the vegan way!




Love

Katya

xoxo