Short on time full body workout

With the world slowly returning to normal, many of us are finding we do not have as much free time as we would like. Below is simple but effective workout that can be completed within 30 minutes. You do not need to be grinding through a workout for 60-90 mins each time for it to be effective. Complete each exercise for 20 seconds with high … Continue reading Short on time full body workout

5-a-day vegetable tagine

Get your day’s vegetable quota all in one go. Great for feeding the family, or freeze portions. Portions: 4 Cook time: 45 mins Per serving:  kcal: 272 protein: 7g, carbs: 45g, fats: 8g, saturates: 1g Ingredients: 4 carrots, cut into chunks 4 small parsnips, or 3 large, cut into chunks 3 red onions, cut into wedges 2 red peppers, deseeded and cut into chunks 2 tbsp olive oil 1 … Continue reading 5-a-day vegetable tagine

No pasta? No worries!

We’ve pulled together a number of veggie alternatives to substitute in your favourite pasta dishes.   There are health benefits as an added bonus, veggies are full of antioxidants, vitamins, low carb and plenty of fibre.    Most are also simple in taste and easily become a blank canvas for sauces. Veggie spaghetti Vegetable spaghetti is great for dishes like meatballs, bolognese, pad thai, ramen or … Continue reading No pasta? No worries!

Easy Tortilla Pizza’s – great for kids

Tortilla pizza’s make a great low calorie alternative to your favourite pizza.. a thinner base and less cheese sounds good! They’re quick, easy and great for the whole family. Get your kids involved, prepare a selection of toppings and allow them to choose toppings and assemble their own pizza. You can use either chopped tomatoes or tomato puree, and any grated cheese of your choice.  … Continue reading Easy Tortilla Pizza’s – great for kids

Vegan linguine with avocado, tomato & lime

Use guacamole ingredients to make this low-calorie vegan linguine which can also be served cold as a pasta salad. It delivers on flavour, it’s vegan and healthy! Portions: 2 Cook time: 10 mins Per serving:  kcal: 450, protein: 11g, carbs: 49g, fats: 20g, saturates: 4g, fibre: 13g, salt: 0.4g Ingredients: 115g wholemeal linguine (used dried for vegan) 1 lime, zested and juiced 1 avocado, stoned, peeled, and … Continue reading Vegan linguine with avocado, tomato & lime

Post-run Chicken Quinoa Soup

Slow release carbs and high protein meal to help refuel the right way after exercise. Portions: 6 Cook time: 25 mins Per serving: kcal:  214, Carbs: 18g,  Protein: 19g,  Fats: 7g Ingredients 2 tsp. canola oil 1 onion, diced 2 carrots, sliced 450g boneless chicken thighs, chopped 70g sliced mushrooms 2 celery sticks, sliced 2 cloves garlic, diced 1ltr chicken stock 240ml water 130g quinoa … Continue reading Post-run Chicken Quinoa Soup

Brussels Sprouts: The powerhouse of vegetables

Love them or hate them, Brussels sprouts are a powerhouse of nutritional value and health benefits. Getting these into your diet over the Christmas period will be an easy way to help yourself and the health conscious family members stay on track without worry. Close enough to 100 studies have been published regarding Brussels sprouts and nearly half of them are studies on health benefits. … Continue reading Brussels Sprouts: The powerhouse of vegetables

The only supplement guide you will ever need

Having tried many supplements over the years thinking this is the answer to all my fitness goals, I have dwindled my list down to just a few that I have found which actually work for me and I firmly believe that the list below will help any serious gym user reach there target that little bit quicker. Whey Protein Over the last 10-15 years nutritional … Continue reading The only supplement guide you will ever need

Macronutrients – What are they?

We’ve all heard the quotes. “You can’t out train a bad diet”, “abs are built in the kitchen”, “you are what you eat”. It’s all true, you can train as hard as you want in the gym but if you do not have a solid nutrition plan to go along with all the hard work you can say goodbye to achieving your fitness goals.   … Continue reading Macronutrients – What are they?

Chicken & Sweet Potato Curry

Ingredients: Serves 4 1 tbsp coconut oil 1 onion, chopped 450g chicken breast 165g jar Korma paste 2 garlic cloves, crushed 500g Sweet Potato, cut into small chunks 400g can chopped tomato 100g baby spinach Basmati rice, to serve   Method: Heat the oil in a pan, add the onion and cook over a low heat for about 5 mins until softened. Increase the heat … Continue reading Chicken & Sweet Potato Curry