Archive for May, 2013

Do Women Need To Train Differently Than Men?

Let me answer that by quoting one of the world’s leading trainers and owner of Ultimate Performance, Nick Mitchell, who says: ‘Men should train like women and women should train like men.’ The penny dropped for me with milliseconds of reaching the end of the sentence: it makes perfect sense. Allow me to explain in […]

You Can’t Fire A Cannon From A Canoe

The glenohumeral joint, aka the shoulder joint, is one of the most involved and almost by default vulnerable areas of the body. I often recite this saying, ‘you cannot fire a cannon from a canoe’. What I am getting at is the importance of solid foundations and that if you want to progress in the […]

Fat Burners – Miracle Pill Or A Rip Off

Do fat burners work? Do I take them? Should you take them? How do they work? What are the effects of using them? These are all questions which I am frequently asked in regard to fat burners and rightly so, they are a very popular topic. Let’s get back to basics and go from the […]

Eating Little And Often – Myth Or Fact?

In this day and age with a wealth of health information at hand it amazes me people still overlook and don’t get the value of eating little and often. Traditionally in society it’s the norm to eat 3 big meals a day i.e. breakfast, lunch and dinner. However, in my experience eating this way hampers […]

Boost Your Body Image

If you’re like most women out there, you struggle with your body image or at least, you have done so in the past. Let’s face it, for everything that you do like about your body, there are probably at least two things that you don’t like. We as women have been brought up in a […]

29 Tips To Achieve Optimal Health

Watch your digestion: Avoid Wheat – it aggravates your stomach Avoid Dairy – it’s acidic Eat slowly and chew your food – breakdown of food is essential Alkalize your body – take lime juice in water and consume alkaline rich foods Eat plenty of fibre – it helps digest and keep food moving along Drink […]

The Truth About Protein

What Is Protein? Protein is an important part of all our cells: it’s found in large quantities in hair, nails, outer layers of skin, muscle tissue, the inner structure of bones, and red blood cells. It helps to both build and repair cells and muscles. After water, it is the second largest component of the […]

SWEET POTATO PROTEIN BARS

Sweet Potato Protein Bars

Ingredients 100g ground oats 4 egg whites 200g cooked sweet potato 2 scoops vanilla protein powder 15g granulated stevia 2 tsp cinnamon 1/2 tsp baking soda 1/4 tsp salt 1/8 tsp all spice 1/8 tsp nutmeg Method Preheat oven to 160c. Put all ingredients into a blender and pour into an oven proof baking dish. […]

Beef Stew

Beef Stew

Ingredients 425g stewing steak 500g sweet potato cubed 300g carrots chopped 200g tomatoes chopped 160g onion chopped 75g celery chopped 20g plain flour 1 garlic clove 1 tsp worcestershire sauce 1 tsp paprika ½ tsp salt and black pepper 200ml beef stock Method Place meat in slow cooker or lidded casserole dish. Mix flour, salt, […]

Are You Skinny Fat?

The term ‘skinny fat’ doesn’t seem to make sense, does it? Many of you may be wondering what on earth does that mean? Well, what we in the fitness industry call being ‘skinny fat’ is ‘someone who appears slim but lacks muscle tone’. They may look great in clothes, but really they’re unhealthy and their […]

Shoulder Stretch

Reach your right arm across your body and hold it straight. With your left hand, grasp your forearm and pull it across your body towards your chest.

Protein Pancakes

Protein Pancakes

Ingredients 1 cup egg whites ¼ cup oats Small handful of walnuts Pinch of cinnamon ½ scoop of vanilla or banana whey protein (I like Gaspari MyoFusion) ¼ cup of mixed fresh or frozen berries Method Blend all the ingredients together in a blender Heat a non stick frying pan to a medium heat Spoon […]

SALMON SALAD

Salmon Salad

Ingredients 175 grams canned salmon, drained and flaked ½ cup sliced mushrooms ¼ cup sliced cucumber ½ cup sliced courgettes 6 halved cherry tomatoes 1 boiled egg in quarters 1 cup mixed salad leaves 3 tbsp fat free greek yoghurt 1 tsp fresh lemon juice 1 tsp honey 1 tsp dijon mustard 2 tsp chopped […]

Want to be able to perform a pull up?

One of the things I am personally working on at the moment is to add some mass to my lats. Being able to perform a bodyweight pull up is key to achieving this goal. I thought I would share with you some tips on how to master the pull up. Let’s face it the majority […]

Dumbell Incline Chest Press

A great exercise to work the chest, triceps and shoulders. Make sure to stretch it out at the end so you don’t become too tight and round shouldered. Lie on a bench with the backrest inclined at 45-60 degrees. Hold the dumbbells above your chest with your palms turned toward your feet. Lower the dumbbells […]

STABILITY BALL JACK-KNIFE

This predominately works your core. Make sure you brace your abs and do not let your back sag. Put your elbows on the bench and rest your shins on the ball. With your upper arms straight and your back flat, your body should form a straight line from your shoulders to your ankles. Keeping your […]

Breakfast on the run

Mixed Berry Smoothie small

Ingredients 1 cup skimmed milk ½ cup of fresh or frozen mixed berries ½ cup fat free greek yoghurt ¼ cup of uncooked oats 1 tbsp ground flaxseed   Method Simply blend altogether in a juicer/blender Add cold water to achieve the consistency you like.

GAZPACHO

Gazpacho small

Serves 6 900 grams very ripe tomatoes 1 large onion 2 red peppers 1 small cucumber 1 thick slice of white bread (crust removed, or if like me eat it as it’s the best bit!) 1 egg yolk 2 garlic cloves 6 tablespoons olive oil 1 tablespoon tarragon vinegar 450 grams tinned tomatoes 1 tablespoon […]

Stay On Track – My ‘On The Road’ Rules

A while back I did a quick Q&A on social media asking you guys what YOU needed help and advice on. Kindly some of you got back to me. I do listen and it’s really important to me that I write on topics that help you achieve your health and fitness goals. One request was […]

Summer Shred – Your Beach Body Plan

Summer is here and it’s not too late to get in shape. In fact, it’s never too late. The important thing is you start now. I’d don’t know about you, but even for me the thought of wearing a bathing suit sends shivers up my spine. Yes, even those of us who work in the […]

8 MINDSET TIPS TO TRANSFORM YOUR BODY & LIFE

Mind v2

I am a firm believer that training your mind is the key to leading a successful life. Whether in sports, business or your personal life your mindset is a big factor in your success. If you want to look and/or perform like an athlete then you have to think like one. The mind is by […]

IF YOU WANT TO ACHIEVE AMAZING RESULTS, YOU NEED A TRAINER OR COACH

  It may surprise some of you to know this, but I have a trainer. I call him ‘Lethal Luke’ as he’s an ex-marine and believe me, he takes no prisoners! I pay him to train me, at least twice per week on two body parts I find tough: back and legs. Now, you may […]

The PIZZA solution to fat loss!

I bet that title got your attention. Who doesn’t like pizza ?! Seriously though, I want to show you how you can have pizza and still lose fat. It’s all to do with a hormone called ‘Leptin’ also known as the ‘anti starvation’ hormone.

Are You A Hard Gainer Or A Hard Loser?

There are two demographics I come across on a daily basis as I sieve through enquiries from prospective clients. First, there are those who struggle to gain muscle who are often referred to as ‘hard gainers’; and second are those who find it hard to lose fat, referred to as ‘hard losers’. Of course everyone […]

Eat Fat To Burn Fat

Fats always seem to get a bad rap and I blame the media. Every glossy female health magazine will have something in there which suggests avoiding fat and opting for low fat alternatives is the best way to a slender figure. I disagree and I want to share with you why. To band all fats […]

Cheat Meal Rules That Fire Your Metabolism & Burn Body Fat

Whenever anybody starts over a new chapter in their life and goes ‘’clean’’ with their diet, there will be a burning desire to slip in a ‘’cheat’’ meal or two and why not? If life isn’t for enjoying, what is it for? However, you also need to be realistic – there are always trade-offs and […]

The Lunch Time Workout

You know me I always believe that where there is a will there is indeed a way. Maybe training during your lunch hour isn’t ideal, it might feel rushed and it might feel like an inconvenience. However, if you are going to achieve a figure which makes you feel proud, sexy and healthy then it […]

Why You Won’t Look Like Schwarzenegger In High Heels By Lifting Weights

Ladies be honest, everytime you get close to the weight’s area of the gym you get a little anxious that even a whiff of lifting will cause you to morph into a mini, female version of Schwarzenegger. I will keep this very plain and simple ok? You won’t! Far from it in fact. Whenever, you […]

DON’T BE A DOPE HEAD – HOW TO BOOST YOUR TESTOSTERONE NATURALLY

I am looking into ways to boost my own testosterone levels naturally. So I thought I would share with you my findings. Over the forthcoming months I will be testing this myself, and I will report back. The subject of illegal drug use in sport seems to be a bit of a hot topic right […]

I AM IN LOVE

I have some great news – I am in love. But it’s not what you think. I am actually in love with myself which is the most important relationship I will ever have. I don’t mean the kind of self love that’s arrogant, selfish, narcissistic or conceited but rather that I respect myself. I hold […]

Why Your 2013 Mantra Should Be ‘GET GRIT’

My Dad is an avid fan of John Wayne western movies, and so for Christmas I bought him the DVD box set of all John Wayne’s classic western movies. We watched one of them called ‘True Grit’. I have seen the newer 2010 version of this old classic but I way prefer the original from […]

Beating The Winter Blues

It’s a well known fact that during the winter our energy, mood and general health take a dip. For some this can be as extreme as ‘Seasonal Affective Disorder’ (SAD). But for most, it is more the ‘Winter Blues’. The blues are a minor form of depression of biochemical, physical, mental and emotional responses to […]

French Toast

Ingredients 1 slice of raisin or ezekiel bread 1 whole egg 2 egg whites Cinnamon Vanilla Method Mix the whole egg and 2 egg whites Add a pinch of cinnamon and ½ teaspoon of vanilla (optional) Soak the slice of Ezekiel bread/raisin bread in the mix on both sides for 5-10 mins Heat a non […]

Chest Stretch

Stand next to a doorframe. Raise your elbow up to shoulder height and place your hand and elbow flat against the frame. Slowly and gently rotate your upper body away from your elbow. You should feel the stretch across the front of your shoulder and chest. Hold for 30 seconds and then repeat for the […]

THE POWER OF FOCUS

“The individual who wants to reach the top in business must appreciate the might of the force of habit – and must understand that practices are what create habits. He must be quick to break those habits that can break him – and hasten to adopt those practices that will become the habits that help […]

STABILITY BALL LEG CURL

Lie on your back with the soles of your feet on a stability ball. Brace your abs and contract your glutes (butt muscles) as if you were squeezing something between your cheeks. Bridge your hips up by contracting your butt. Keep your abs braced and contract your hamstrings (back of your thigh) and slowly curl […]

All Green Smoothie

Ingredients 120 mls water 120 mls fresh pineapple juice 240 grams green grapes ¼ pear ½ avocado peeled and pitted 1 broccoli floret 15 grams spinach 240 mls ice cubes   Method Blend all the ingredients together in your juicer

BERRY SMOOTHIE

Ingredients 2-3 large handfuls of frozen or fresh mixed berries 1 banana 2 tablespoons of low fat yoghurt (preferably natural) Pinch of cinnamon powder 1 tablespoon ground flaxseeds Skimmed milk to dilute 1 scoop protein powder (any flavour but I prefer vanilla) 2 teaspoons of udo’s oil   Method Put all the ingredients into a […]

Press up

This is the king of chest exercises for me and one I really believe everyone should master. It works predominately your chest but also brings into play your triceps, core and shoulders. Make sure you brace your abs and do not let your back sag. Keep the abs braced and body in a straight line […]

The BEST Time of Day to Eat Carbs

I am often asked ‘when is the best time to eat carbs?’ There are actually two best times. Let me explain. You see, the best time to eat carbs is when your body is best primed to deal with them (that’s the “one” rule), and this happens to occur twice a day: 1. In the […]

DUMBELL SPILT SQUAT

This is a real favourite exercise of mine as it hits my glutes hard as well as my quads and hamstrings. I find the heavier the load, the wider the leg spilt and the deeper I go the more it really gets deep into the belly of my glute muscle. Give it a go ! […]

Gingered Salmon Steaks

  1 tbsp soy sauce ¼ tsp garlic powder 1 tsp fresh ginger finely chopped 1 x 6-8oz salmon steak 1 tbsp olive oil 2 lime wedges Method Combine the soy, garlic and ginger in a bowl and marinate the salmon for 1 hour Heat the oil in a griddle pan on a medium heat […]

Italian Style Tuna Steak

2 tbsp dried italian seasoning mix (recipe below – mix all ingredients together) 1 tsp garlic powder ½ tsp onion powder 1 tsp extra virgin olive oil 2 x 4oz fresh tuna steaks   Italian Seasoning Mix 2 tbsp dried basil 2 tbsp dried thyme 2 tbsp dried marjoram 2 tbsp dried rosemary 2 tbsp […]

Your 30-minute, go-anywhere, no-kit required, holiday workout

Even if you find it easy to keep fit, going on holiday can really have an impact on your health and physique. A little pre-planning, including ‘taking’ a fitness routine with you, can ensure you stay fit and healthy – and worry less about a few holiday indulgences. Here’s a routine that’s perfect for holidays. […]

ARE YOU ANABOLIC OR CATABOLIC? – BUILDING UP OR BREAKING DOWN MUSCLE THAT IS?

  I have been weight training now for about ten years. The first time I picked up a dumbbell was in January 2001 and I have never once looked back. During that time I have really developed my mind-body connection to understand how my own body works, its weaknesses and strengths. One of things I […]

YOU MUST UNDERSTAND ‘AFTERBURN’ TO BLOWTORCH FAT !!!

Hey troopers

I hope you all had a great weekend and are having a super start to your week. Today, I wanted to share with you a concept you may or may not have heard about called ‘afterburn’ and if you haven’t you really should ! So please read on …

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