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Switch Up a Stair Workout With These 5 Exercises | Fitness How To

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Athletics Ireland

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Having a goal at the start of any exercise programme can be a great motivator and in many cases can make the difference between sticking with it or giving up.

For someone starting an exercise programme for the first time or just getting back into exercise after a long break it can be a difficult and daunting experience. How much should I do? How far should I run? What pace should I run at? What rest should I have between runs? These are all questions that are common, so if you have asked yourself any of them, don't worry - you're not alone!

The good thing about starting out on a beginners programme is that the terms 'walk' and rest' are used quite a lot! Once you have decided on the run to take part in you should work backwards to however many weeks programme you are following. This sample programme lasts eight weeks and is aimed at getting you to the finish line. It assumes that you have no major health problems, are in reasonable shape, and have perhaps don at least some jogging or walking beforehand.

The following programme is only a suggestion and should be adapted to suit your work and home life and the days of the week that is most convenient for you to exercise. As with all exercise programmes you should always do some gentle warm-up exercises beforehand and some stretching exercises to warm-down afterwards. If you have read this then you have taken the first steps towards getting fit enough for the 5km run! Happy Running!

Terminology:

Walk: Brisk walking pace (faster than waling to the newsagents).

Jog: Gentle running (able to chat easily throughout).

Walk/Jog: Periods of walking followed by periods of jogging (vary the times and number of walks and jogs depending on total target time/distance).

Run: Faster pace than jogging but still able to chat (not continuously though).

Rest: Either a day off exercise completely or other exercise such as swimming, aerobics or cycling.

The 5km Beginners Programme

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For someone starting an exercise programme for the first time or just getting back into exercise after a long break it can be a difficult and daunting experience. How much should I do? How far should I run? What pace should I run at? What rest should I have between runs?

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I AM BOLT | Official Trailer - Usain Bolt Documentary [HD]

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#ActiveAAI

Athletics Ireland will be offering up free tips and advice to help you stay active while adhering to the HSE guidelines with respect to COVID-19.

Exercise helps with not only your physical health but also your mental health, and the simplicity and accessibly of athletics makes it the perfect form of exercise to keep you enjoying an active lifestyle. We would urge you to get involved and try some of the home drills and exercises listed below.

Please ensure that we all continue to follow the guidelines set out by the HSE in relation to exercise.

Useful Links:

Why Join Your Local Club

Home Challenge Series 2021

Beginner 5K Training Plan

Moving from 5k to 10k Training Plan

#ActiveAAI Circuit Training

AAI MobiIity Program

Endurance Running Drills

Summer Camp Drills

Runuary Running Challenge

Minimise risk of injury

Nutrition tips

Reflective Conversations and Top Tips from Athletes and Coaches

Athletics Ireland Webinars

Athletics Ireland Member Newsletter

Sport Ireland Keep Well Resources

Health and Safety Authority

Government of Ireland

Athletics Ireland Running Community on Facebook

Athletics Ireland Instagram

AT HOME CHALLENGES

How far is two metres? Check out our Long Jump Challenge and you'll find out!

Don't let access to facilities or equipment stop you hurdlers from staying sharp. Get your drills done at home with the help of the video below Get creative and show us your best efforts #hurdleathome #ActiveAAi #KeepYourDistance

Circuit training is an excellent way to improve mobility, strength and stamina. This circuit training routine comprises of multiple exercises that are completed one exercise after another.

We can all keep training from the safety of our homes. Use this time to practice drills and technique. Here are some running drills you can do at home.

A Medicine Ball is a great piece of equipment that you can use to work on your power, strength and coordination. It is also a great way to get in a full-body, core-intensive workout.
Remember to stay explosive, quick and powerful with every movement!

10 events 20 exercises: You choose 10. 20 seconds workout -> 20 seconds rest! Follow the video for a few you drills can try. All done following restrictions in place around travel & social contact.

You can also join our Virtual Running Group on Strava HERE

Weekly Stats

Latest Runs

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ActiveAAI Athletics Ireland will be offering up free tips and advice to help you stay active while adhering to the HSE guidelines with respect to COVID-19. Exercise helps with not only your physical health but also your mental health, and the simplicity and accessibly of athletics makes it the perfect form of exercise to keep you enjoying an active lifestyle.

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Athletics Ireland is the National Governing Body for Athletics in Ireland. Our primary objective is to promote and develop the sport at every level from recreational running and schools competitions through to supporting Ireland's elite athletes in international competition.

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Sport Ireland is the authority tasked with the development of sport in Ireland. This includes participation in sport, high performance sport, anti-doping, coaching and the development of the Sport Ireland National Sports Campus.

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Assistant Sports Leaders

The Assistant Sports Leaders Award is a starting point for those who wish to develop leadership skills that can be applied to a variety of sporting situations and is aimed at those aged 14 years and over. The aim of this programme is to help youth leaders gain sufficient confidence and competence to enable them to plan, lead and evaluate safe, effective and enjoyable sessions.

Participants don't need to be sports stars instead an interest in their chosen activity; a positive attitude and a willingness to volunteer are all that is required.

Participants receive knowledge in

Planning a session

Adapting a session to suit age and abilities

Organisation and management

Leading a session

Evaluating a Session

Teaching of skills

National Recreation Week

The Department of Children and Youth Affairs and Kilkenny County Council allocate €3,400 towards the initiative each year. The focus of this grant scheme is to give young people an opportunity to participate in recreation activities they have never before tried. KRSP administer this grant each year in May in advance of the National Recreation Week which is usually held in July.

National Play Day

The aim of National Play Day is to help increase public awareness of the importance of play in supporting children's physical and social development. Under National Play Day a variety of projects are funded that create opportunities for outdoor play at street, neighbourhood and community level. National Play Day provides the opportunity for Local Authorities to encourage children and their families to experience play in their own locality.

National Recreation Week is funded by The Department of Children and Youth Affairs.

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The Assistant Sports Leaders Award is a starting point for those who wish to develop leadership skills that can be applied to a variety of sporting situations and is aimed at those aged 14 years and over.

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Now on Netflix

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Eddie the Eagle Official Trailer #1 (2016) - Taron Egerton, Hugh Jackman Movie HD

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McFarland, USA Official Trailer #1 (2015) - Kevin Costner Movie HD

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Lorena, Light-Footed Woman | Netflix Official Site

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Lorena Ramírez of Mexico's Rarámuri community lives a pastoral life -- except when she straps on her sandals to compete as an ultramarathon runner.

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Skip with high knees ("A" skips)

Drive your knee up forcefully lifting you off the ground. Keep movements primarily in the sagittal plane. Keep your foot dorsiflexed, which means your toes drawn up towards your shin. This is a small skip since you land on the same foot and then switch. (Scroll down for videos of all the drills.)

Run with high knees

Similar to the "A" skips, but instead of skipping there is a quick transition from one foot to the other, just like running. Focus on breaking the vertical plane with your thigh each time.

"B" skips

This is just like the "A" skip, except after you drive the knee up, then extend the knee. Knee extension happens passively as you snap the leg back down with your glutes and hamstrings, pawing your foot to the ground.

Butt kicks (heel to butt)

Traditional butt kicks are usually performed incorrectly, swinging the heel in a half circle towards the butt. Instead, draw the keep up in a straight line towards the bottom of the butt or top of the hamstrings. To do this, allow the knee to come forward, but not quite as high as the high knees drill.

Power skip

This has all of the same points as the "A" skips except you are going for more height. Momentum is created by driving the knee up and also forcefully pushing off the ground.

Carioca drill

Most running is performed in the sagittal plane, but stabilizing also occurs in the frontal plane. The carioca drill is a side ways motion requiring adduction/abduction and coordination. Face sideways and cross your trailing leg in front and then behind and you continue in the sideways direction. Continue facing the same direction for your return trip.

Bounding

Bounding is a higher intensity running drill designed to improve power and efficiency. Essentially bounding is just an exaggerated run with lots of vertical and horizontal displacement. Go for both height and distance with each stride. To keep from skipping, try jogging 5-10 yards before starting the drill. These can be performed on flat ground or uphill.

Strides

Strides are just controlled sprints. Gradually increase speed for 30-40 meters and then maintain high speed with good, controlled form for another 40-60 meters. The key is not to strain or sprint all out. Make it look easy. I like 70-100 meters for these on a relatively soft surface such as a rubberized track or turf.

Watch all the running form drills on video!
Watch coach Josiah's essential running form drills here Josiah Middaugh is the reigning XTERRA Pan America Champion and 2015 XTERRA World Champion. He has a master's degree in kinesiology and has been a certified personal trainer for 15 years (NSCA-CSCS).
Images and video by Matt Trappe

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Drive your knee up forcefully lifting you off the ground. Keep movements primarily in the sagittal plane. Keep your foot dorsiflexed, which means your toes drawn up towards your shin. This is a small skip since you land on the same foot and then switch. (Scroll down for videos of all the drills.)

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Anthony Robles - No excuses - Motivational video

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FAMILY FITNESS - 6TH AUGUST 2019 (TABATA CORE)

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Rain Sounds for Sleep + Ocean Waves 🌊White Noise 10 Hours

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5 Simple Steps to improving your technique....stay within your 2KM parameter

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10 Explosive Speed Exercises | No Equipment/Bodyweight Training You Can Do Anywhere

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If, like many runners out there, you're taking your workouts indoors at the moment, you'll probably be looking for some inspiration. Here, we've got a 28 day home workout plan from GB heptathlete-turned PT, Louise Hazel. "You can do these body-weight moves anywhere and each circuit takes just 20 minutes, so no excuses!"

How does the programme work?

Each week involves a new workout, more challenging than the last. If you're a beginner, do weeks 1 to 4; if you're in the middle, start at week 2, doing it twice before doing weeks 3 and 4; if you're a pro, do week 2, 3, 4 then 4 again. Do each move for 30 seconds for a circuit. Do 3 circuits with 2-3 mins rest in-between.

Aim to do the workout 3-4 times a week around your running plan.

Week one

This week is a total-body workout to kick-start your metabolism and get you perfecting lean-muscle-building moves.

Week two

Coping? "Now we up the ante with tougher, more advanced body-weight moves," Hazel says.

Week three

We're upping the complexity and resistance. Grab 2-3kg dumbbells and get on it.

Week four

It's the final week, and you're flying! These killer moves will carve that sculpted physique.
Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.

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A 28-day full body home workout plan you can do in your living room

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If, like many runners out there, you're taking your workouts indoors at the moment, you'll probably be looking for some inspiration. Here, we've got a 28 day home workout plan from GB heptathlete-turned PT, Louise Hazel. "You can do these body-weight moves anywhere and each circuit takes just 20 minutes, so no excuses!"

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7 Minute Workout is the #1 fitness app in 127 countries. Daily HIIT exercises at home with no equipment. Become your own personal trainer to lose weight and get fit with fast with simple daily workouts.

12 high intensity bodyweight exercises. 30 seconds per exercise, 10 seconds rest between exercises.

Featured by Apple in the best "Apps for Health". Lifehacker chose 7 Minute Workout in "The Best Apps That Integrate With HealthKit".

User reviews : "Beautiful, simple, perfect." & "Useful and beautiful!"

7 Minute Workout Features:
* Inspired by the 7 Minute Workout that was originally published in ACSM'S Health & Fitness Journal and then covered by the NYTimes.
* Free workout plan gives you a full-body challenge for improved fitness and weight loss.
* Voice prompted, so you can complete the entire workout without looking at a timer or device.
* See video and text descriptions of each exercise.
* Time your workout with prompting for each new exercise and breaks.
* No confusion on what exercise to do next, or how to do it.
* HealthKit integration.

Upgrade to:
* See a workout log.
* Create custom workouts.
* Set the duration per exercise.
* Set the rest between exercises.
* Adjust the number of sets.
* Randomize the exercises.
* Get additional routines.
* Unlock 10+ alternative workouts.

In just seven minutes daily you can improve your fitness and get in shape! Become your own personal trainer with the 7 Minute Workout.

Download 7 Minute Workout and begin your journey to a better you!

Version 11.0.0

- All new onboarding!
- Updated for the newest version of iOS

This app is amazing!

This is one of the best apps I've ever gotten! And I'm not just saying that! I use it all the time and I used to do it with my parents all the time, I'm never one to get inn-app-purchases and even with out them this app is a great workout, I do a few of these a day, and they really work up a sweat and have me gasping for air at the end. It's not on-going nor too long breaks, you can pause it if you need a longer break or need to take a quick one in-between the exercise, but I thing 10 morning minutes is the perfect amount of time to get a sip of water and prepare for the next exercise. I think this workout is effective, and it's super quick and fun with quite a bit of variety and quick breaks in between therefore, even without the subscriptions this is probably the best workout app to use (keep in mind, this is just my opinion) if you want to save time and money, work out, and throw in some variety then this is CERTAINLY the app for you!
Cheers,
FoxyPup9

Love this App

I started doing the 7-Minute Exercise several years ago and used the timer on my phone to do the 30 seconds for each exercise. That was cumbersome. Then I found this app and haven't been more pleased since it does everything but the exercise for me. The developer continually makes improvements in the app, including videos on how to do each exercise, a nice voice to tell me what's up next, and several other exercise routines so I don't get bored doing the same one. After doing these exercises in the morning, I'm sharper and have more energy all day long. I also go to sleep faster and stay asleep longer. I'd recommend this app to anyone. Well done, guys!

​Thanks so much for taking the time to leave this review! We really appreciate it.

New developers took away free add one

I love the concept and it helps me get my heart rate up every day without feel like I need to block out a large chunk of my day.
BUT not too long ago it was bought back by the original developers and they took away all the free in app add on. Don't get me wrong, there was always extras you could pay for; but I miss the old developers platform.
The old app you had 2 free 7min workouts (a little variety is always nice) and a calendar that tracked what days you worked out, you could also tweak how long your exercise and rests in between were, making it possible to slowly progress you workout as you got stronger!
Now you only have one 7min workout, no calendar or changing the base workout with out paying. It is a one time $2.99(each) for the several other workout options or you can pay $10 for everything.
It's just sad they took the only way I can continuously use this app.. at some point in order to progress my strength/endurance, I'll have to find something different that can grow with me.

Hi, thanks for the review! That functionality was always paid. Did you buy it at some point in the past? You should of been able to restore the purchases. Thanks!

Monthly subscription to Pro

Annual subscription to Pro

The developer, Bytesize, indicated that the app's privacy practices may include handling of data as described below. For more information, see the developer's privacy policy.

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

Privacy practices may vary, for example, based on the features you use or your age. Learn More

Information

Seller

Bytesize Systems Pty Ltd

Compatibility

iPhone

Requires iOS 16.0 or later.

iPad

Requires iPadOS 16.0 or later.

Mac

Requires macOS 13.0 or later and a Mac with Apple M1 chip or later.

Apple TV

Requires tvOS 9.0 or later.

Family Sharing

Some in‑app purchases, including subscriptions, may be shareable with your family group when Family Sharing is enabled.

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‎7 Minute Workout is the #1 fitness app in 127 countries. Daily HIIT exercises at home with no equipment. Become your own personal trainer to lose weight and get fit with fast with simple daily workouts. 12 high intensity bodyweight exercises. 30 seconds per exercise, 10 seconds rest between exercis...

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Sit Ups! Train with your Device! Your personal trainer for free.

The best Sit Up app is coming with its unique design and powerful function.

This is a real personal fitness trainer. This is a cool body builder. Sit Ups not only helps counting the number of Situps you do, but also calculates the calorie you lose during every excise and makes the training plan based on your daily training and body status.

In training mode, Sit Up app will make a reasonable training plan based on your age and body status. The plan will be divided in to six levels with each level containing several groups of Situps. Training plan for next group or level will be based on your current training result. In each new level the app will re-evaluate your body status to make sure the plan is customized.

You can not only count the Situps using proximity sensor but also enter the training data manually.
Check out how this app helps you build up your body through doing situps. It will not disappoint you.

Features:
* Gravity Induced Counting
* Enter training data manually
* Graphs and Statistics
* Training mode
* Freestyle Mode
* Training data back up and restore
* Training Notification

How to use: Hold your phone above the chest with two hands.

Tag: situps , sit ups , pushups , push ups , squats , pull ups , pullups

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Abs Sit Ups Workout - Apps on Google Play

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Sit Ups! Train with your Device! Your personal trainer for free. The best Sit Up app is coming with its unique design and powerful function. This is a real personal fitness trainer. This is a cool body builder.

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Push Ups Workout! Train with your Device! Your personal trainer for free.

The best Push up Workout app is coming with its unique design and powerful function.

This is a real personal fitness trainer. This is a cool body builder. Pushups Workout not only helps counting the number of push-ups workout you do, but also calculates the calorie you lose during every excise and makes the training plan based on your daily training and body status.

In training mode, Pushups app will make a reasonable training plan based on your age and body status. The plan will be divided in to six levels with each level containing several groups of push ups. Training plan for next group or level will be based on your current training result. In each new level the app will re-evaluate your body status to make sure the plan is customized.

You can not only count the push ups using proximity sensor but also enter the training data manually.

Check out how this pushups app helps you build up your body through doing pushup workout. It will not disappoint you.

Features:
* Proximity sensor Counting
* Enter training data manually
* Graphs and Statistics
* Training mode
* Freestyle Mode

Push Ups PRO Version: https://play.google.com/store/apps/details?id=pushup.workout.pushups

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Push Ups Workout! Train with your Device! Your personal trainer for free. The best Push up Workout app is coming with its unique design and powerful function. This is a real personal fitness trainer. This is a cool body builder.

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Fitness training made easy with MapMyRun.com

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Download the app and search for "Gowran AC Flyers" in the club section and track your steps. Go to the following link, to hide your map and ensure your privacy, no maps will be allowed up on the group, https://blog.strava.com/privacy-14288/

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Thousands of amazing developers from all over the world are making apps for Strava. Far more athletes are using those apps to augment their Strava experience. There's an app for everyone, from those that let you dive deep into the nerdiest of performance data, to an app that helps you make a friend in your neighborhood who runs the same pace as you.

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Exam Meditation

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Jason Stephenson - Guided Sleep Meditation 

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Exam Success Meditation - Stay Calm & deal with test taking nerves & anxiety

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Are you involved in a course of study and wonder how to manage your stress levels? Assignment deadlines and exam pressure can be a challenge for any student. This month's guided meditation will help you to reduce anxiety with some gentle exercises and guided awareness.

By putting aside time each day to focus your mind and to centre your body in this way, you can help reduce the effects of stress and improve your vitality and mental alertness.
Read the Preparation and Posture Guide before you begin.

Click the play button next to the meditation to listen. Total listening time: 16:42.

Guided Meditation for Easing Study and Exam Stress

also available without background music:

Did you enjoy listening to this guided meditation?

Alternatively, please consider leaving a donation for Elisabeth. Why Donate?
Purchase a downloadable MP3 of this meditation in our MP3 Store

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Guided Meditation for Easing Study and Exam Stress

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Are you involved in a course of study and wonder how to manage your stress levels? Assignment deadlines and exam pressure can be a challenge for any student. This month's guided meditation will help you to reduce anxiety with some gentle exercises and guided awareness.

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Bressie A lust for life

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A Lust For Life - Bressie Talks Mental Health

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Bressie school Talk

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A Lust For Life / My1000Hours Mental Health - School Video

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40-Minute Boxing & Kickboxing Workout With Christa DiPaolo

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The SIMPSONS FITNESS / KIDS and FAMILY workout video /PE At Home EXERCISE for KIDS/ Brain Break 2021

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31 Cone Drills  and Cone Drill Exercises

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Welcome to the Body Coach TV where I post weekly home workouts to help you get, stronger, healthier and happier.

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Lukasz swan Leisure

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Make Your Stairs Work For You - 5 Minute Stair Workout

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30-Minute No-Equipment Full-Body HIIT With Tabata Intervals

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NEW!! 20 Minute FULL BODY Home HIIT | The Body Coach TV

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Pilates for Beginners 30 Minute Practice with Sara

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Yoga for Beginners | Teens Yoga Class with Yoga Ed.

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Being a beginner to yoga is never easy but I've worked hard to bring you a 7 day beginner yoga program which is really for beginners. My goal is that this 7 day challenge will ignite a life long love affair with yoga and the tremendous amount of mental, physical and spiritual benefits it offers. Here's how it works: each day for a week you'll do a new 15 minute yoga routine. That's it! You can begin whenever you wish and take a day off when needed. But rest assured, for 7 days you'll be building flexibility, strength, stamina, control, focus, breath control, circulation, balance and much much more. Your options and possibilities with yoga and how it positively charges your life will grow daily as long as you stay consistent. Once you've mastered this beginner challenge I invite you to move onto my Full 7 Day Yoga Challenge. Who could ask for anything more?! 🙂

✔️For ALL of my workouts (including hundreds of exclusive videos), challenges, forums and programs try out my complete online training platform, Sean's Vault FREE for 2 weeks!

It's a pleasure to train with you and hear your feedback. Make sure you 'check in' in the comment section (on YouTube) each time you do a class, LIKE the video, Share it with at least one friend who needs to unwind and release with yoga, Donate to support Sean and Subscribe to NEVER miss a workout! I've taught and filmed thousands of yoga routines, written bestselling yoga books, done countless media appearances and fire up my personal yoga practice daily...and I NEVER tire of learning something new with yoga. I hope you feel the same. God Bless you, my friend.

I've dedicated this challenge to the memory of my father, Robert Vigue, but most of you know him simply as "Mr. Bob". Watch him in action here. I miss him tremendously each day and his absence in my life can never be measured. "I love you always and forever, dad" Until we meet again...

Here's your 7 Day Beginner Yoga Challenge!
Day 1 - Morning Yoga Stretch Day 2 - Gentle Seated Hip and Hamstring Stretch
Day 3 - Gentle Full Body Yoga Stretch

Day 4 - Standing Yoga Class

Day 5 - Gentle Yoga Abs and Core Class

Day 6 - Yoga for Low Back Pain

Day 7 (final day!) - 35 Minute Full Beginner Yoga Flow

All my best,
Sean Vigue
"The Most Watched Online Yoga and Pilates Instructor!"

Click the photo below and it's YOURS! Don't be timid of the title of my bestselling book, Power Yoga for Athletes - it's designed for the total beginner to the seasoned athlete. Over 100 poses with bright color photos, descriptions, areas targeted and which sports they most benefit. There's also 25 complete yoga flows and a training log for each sport. Thank you for making it a bestseller and the #2 best reviewed yoga book on Amazon. Let's make it #1 🙂

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Sean's 7 Day Beginner Yoga Challenge is here!

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Being a beginner to yoga is never easy but I've worked hard to bring you a 7 day beginner yoga program which is really for beginners. My goal is that this 7 day challenge will ignite a life long love affair with yoga and the tremendous amount of mental, physical and spiritual benefits it offers.

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The Sweat Box - Fitness PE Home Learning - The PE Shed

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Circuit Training for Boxing | Can You Do This Workout? | Bootcamp Conditioning

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Training plans included

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Looking for the best health insurance for you? Find a healthcare plan, learn about our great benefits, and get a heath insurance quote in minutes.

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60 Second Physical Activity Challenges - Youth Sport Trust

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A fun ‘compete against yourself’ approach to physical activity with a focus on resilience and perseverance and the aim to achieve bronze, silver or gold medal targets.

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"the happy pear" vegan plantbased recipes "vegan recipes" "happy pear" "plant based" "whole food" "vegan recipe" "easy vegan"

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YO DUDES! Thanks for checking us out! We upload 1 delicious vegan recipes videos every week! Our life goal is to make healthy eating attractive and sexy! We started The Happy Pear business over 16 years ago with a vegetable shop. It has grown bigger than we ever imagined!

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EASIEST VEGAN PASTA SAUCE | PLANT BASED BASICS

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Welcome to my website. Have a look around and enjoy my database of over 800 recipes with inspiration for breakfast, lunch and dinner. Find out more about my TV shows, cookbooks and watch videos from my YouTube channel! There's lots coming up over on my weekly blog and make sure to sign up for my weekly newsletter while you're here!

Happy Cooking!

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Welcome to my website. Have a look around and enjoy my database of over 800 recipes with inspiration for breakfast, lunch and dinner. Find out more about my TV shows, cookbooks and watch videos from my YouTube channel! There's lots coming up over on my weekly blog and make sure to sign up for my weekly newsletter while you're here!

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Healthy tasty pizza

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Porridge bread

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Ingredients

1 tub of Glenisk Organic Low Fat Natural Yogurt 500g

360g of porridge oats

1 egg

3-4 tbsp milk

2 tsp of bicarbonate of soda

½ tsp salt

Optional: 1 cup of mixed nuts or seeds; Chia seeds, pumpkin seeds, walnuts, etc.

Nutritional Information (per serving)

Calories
117kcal

Fat
4.8g

Saturates
1.5g

Carbs
27.3g

Sugar
3.2g

Protein
6.6g

Salt
1.3g

Fibre
2.8g

Method

Preheat your oven to 180°C / 350°F / Gas Mark 4. Grease a standard loaf tin (2lbs/900g - 18.5cm x 11.5cm x 9cm) using butter or simply use parchment paper.

In a mixing bowl combine the yogurt, egg, milk and bicarbonate of soda.

Stir in the oats, salt and cup of mixed nuts and seeds (if you so wish).

Ensure all ingredients are well blended into a doughy texture and then transfer mixture to loaf tin.

Cut a line down the centre of your loaf and sprinkle with a few nuts and seeds.

Place in the oven and cook for 45-55 minutes (depending on your oven).

Remove loaf from tin. Return to oven upside down and allow loaf to cook for 5 minutes more to make loaf crispy.

Insert skewer to ensure that inside of loaf is cooked before removing from oven.

Leave to cool on a wire tray.

Enjoy!

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