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12 minutes - That's all it takes

The prospect of committing to an exercise regime can feel rather daunting for many of us.

Well, it doesn’t have to be!

When starting out, it's far better to do a little exercise and build up the time gradually.
That's why The Daily Dozen, with just 12 minutes a day, is the ideal way of getting started.

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How it Works

Each day of the 12-day Daily Dozen programme is made up of two sections:

  • 12 minutes of carefully designed movement with Clare.
  • A short presentation with Emma and Clare showing you how to make 12 different nutritious and delicious smoothies or juices.

Daily Dozen Movement Fix

Over the course of the 12 days you will be offered 12 minutes of exercise and movement to prepare you for the day ahead. You’ll see that just 12 minutes a day can really make a difference.

Like we always say at Savvy4Life, “It only needs to be little steps to reach your goals!

Smoothies & Juicing

As well as completing your Daily Dozen 12-minute class, why don’t you use this opportunity to kick start your health and wellbeing with a delicious smoothie or juice.

Each day you’ll find a new recipe under the Class Content section.

Emma has chosen a range of delicious smoothies and juices which can easily be made at home. She also includes the method and ingredients to help you to create a glass of healthy happiness each day for you to enjoy.

With all the health benefits in one glass, it’s the perfect way to give yourself a nourishing boost first thing in the morning.


 

One important thing to remember each day is that, once you have completed a class with Clare and/or taken the time to create a delicious smoothie or juice, click on the big green button. This will show you have completed the tasks and be added to your progress. Simple!

The button is situated below each activity and clicking it will help you to keep track of your progress. Don’t worry if you ever forget to click it. You can always go back and click it when you do remember.

Please check with a medical professional if you have any concerns regarding your ability to safely participate in any of the online classes

Hi ,

Over the next 12 days or so you’ll have the opportunity to create a variety of delicious and healthy smoothies and juices but have you ever wondered what the difference between them is?

Difference between juicing and blending

Both juicing and blending your fruit and veg is a brilliant way to get your daily intake of nutrients but they are not the same thing! It helps to have a small understanding of what the difference is SO:

Juicing – extracts the pulp (which contains fibre) from the fruit or veg leaving the juice only. This is a really easy way to absorb nutrients into the body and there is a more concentrated amount of vitamins and minerals in juice. It’s great for hydration too and you don’t need to add liquid.

Blending – blends everything together including the fibrous parts of the fruit and veg which is great for digestion, is filling and also full of antioxidants. You need to add liquid.

Some fruit and veg can be used in both a juicer and a blender but there are some that belong in one or the other. These include:

  • Banana – is a complex carbohydrate and difficult to extract juice from so belongs in a blender and is a great base for most smoothies
  • Avocado – is a complex fat and also difficult to extract juice from, also belongs in a blender
  • Nut butters, powders and milks – none have juice to extract so must go in a blender
  • Berries – blender
  • Nuts, dates, seeds – blender
  • Cucumber – work really well in a juicer

Crossovers (can work for blending and juicing):

  • Spinach
  • Kale
  • Pineapple

Top tips: 

  • A good way to remember which go in which is that the harder the fruit or veg, the more juice there is to extract from it – so hard fruit and veg belong in a juicer and softer fruit and veg are better in a blender
  • Do not drink any blend faster than the amount of time it would have taken you to eat the raw ingredients in the blend
  • Remember – with leafy greens, they must be compacted in order to extract the juice from them.

Hope you found this information useful. Enjoy the Daily Dozen and remember it’s the little changes that can make the biggest difference.

Smoothies

Ingredients for all 6 smoothies

  • 1 handful spinach
  • 1 handful mint
  • 1 avocado
  • 5 bananas
  • 50g strawberries, fresh or frozen
  • 50g raspberries, fresh or frozen
  • 50g cherries, fresh or frozen and pitted
  • 1 x handful blueberries, fresh or frozen
  • ½ ripe mango
  • 200g pineapple chunks
  • 4 x pitted dates
  • 250ml coconut water
  • 450ml milk of choice
  • 100ml orange juice
  • 1 shot espresso
  • 325g Greek yoghurt (or alternative)
  • 2 x tsp honey
  • 1 x tbsp peanut butter
  • 2 x tbsp milled flax seed (or seed mix)
  • Pinch cinnamon
  • 2 x tbsp cocoa powder (or cacao)
  • 4 x tbsp rolled porridge oats
  • Juice ½ lime?

Super green smoothie

  • 1 x handful spinach
  • 1 x avocado
  • 1 x banana
  • 200 ml coconut water / coconut milk
  • 1 x tsp honey, to taste

Merry berry smoothie

  • 50g strawberries, fresh or frozen
  • 50g raspberries, fresh or frozen
  • 50g cherries, fresh or frozen and pitted
  • 1 banana
  • 100ml milk of your choice – we like to add nut milk, either almond, hazelnut or coconut

Energy boosting smoothie

  • 1 x banana
  • 1 x tbsp peanut butter
  • 1x tbsp milled flax seed (or seed mix)
  • 200g Greek yoghurt (or alternative)
  • Pinch cinnamon
  • Splash coconut water
  • 1 x tbsp cocoa powder (optional)

Breakfast smoothie

  • 1 x banana
  • 1 x handful blueberries, fresh or frozen
  • 125g greek yoghurt, or vegan alternative
  • 1 x tsp honey, to taste
  • 2 x tbsp rolled porridge oats
  • 100ml almond milk or alternative
  • 1 x tbsp milled flaxseed or seed mix (optional)

Tropical smoothie

  • ½ ripe mango
  • 200g pineapple chunks
  • 100ml orange juice
  • Small handful mint
  • Juice ½ lime

Morning mocha smoothie

  • 1 shot espresso
  • 1 x tbsp cocoa powder, unsweetened (or cacao powder?)
  • 250ml almond milk (or alternative milk)
  • 2 x tbsp rolled oats
  • 4 x pitted dates
  • 1 x banana

Juices

Ingredients for all 6 Juices

  • ¼ large cucumber
  • 1 small handful spinach
  • ½ stick celery
  • ½ pear
  • 3 carrots
  • 4 oranges
  • 2 apples
  • 200g watermelon, cut into chunks
  • 6 medium strawberries
  • 1 x medium confit beetroot
  • 200g fresh pineapple, cut into chunks
  • Juice of 2 ½ lemons
  • Juice from ½ lime
  • 9cm ginger root
  • 3cm turmeric root
  • 1 small handful fresh mint
  • Good pinch black pepper

Green Machine

  • 1/4 x large cucumber
  • 1 small handful spinach
  • 1/2 stick celery
  • 1/2 pear
  • Juice ½ lemon
  • 2cm piece ginger root

Simple Orange

  • 1 x large carrot
  • 2 x medium oranges, peeled
  • 2 cm piece ginger root
  • Add juice ½ lemon if you like extra zing!

Morning boost

  • 1 x apple, cored
  • 1 x medium orange
  • Juice ½ lemon
  • 2cm piece ginger root
  • 1-2cm piece turmeric root

Watermelon detox (pink)

  • 200g watermelon, cut into chunks
  • 6 medium strawberries
  • Juice from ½ lime
  • 1cm piece ginger root
  • 1 small handful fresh mint

Earthy Root Juice

  • 1 x medium confit beetroot
  • 1 x medium carrot
  • 1 x medium orange, peeled
  • ½ apple
  • Juice ½ lemon
  • 2cm piece ginger root
  • 1cm piece turmeric root
  • Good pinch black pepper

Sweet treat

  • 200g fresh pineapple chunks
  • 1 x small carrot
  • ½ apple
  • Juice ½ lemon

Fitness Programme Content

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