13 09, 2017

Sweet Potato Protein Pancakes Recipe

By |2020-12-14T23:45:00+00:00September 13th, 2017|Categories: Uncategorized|0 Comments

So every Sunday morning before Bikini Booty Bootcamp I like to have a big breakfast and recently it's been Sweet Potato Pancakes! Some of my clients can't get there head round Sweet Potato for breakfast but they are actually delicious and you can't taste that it is Sweet Potato, it just gives it a nice fluffy texture that you sometimes don't get with Protein Pancakes. This was quite a high calorie breakfast because I don't eat again until lunch time as I am busy with Bootycamp, but also they are only  so high because I had so many toppings on them! The pancakes themselves are only around 450 kcals with 20g protein. This recipe would be great for someone trying to add a little size. Here is the recipe for 3/4 pancakes (macros below): 125g Sweet Potato 1 scoop protein (I use Huel as it is Vegan and does not contain dairy) 1 whole egg 3 drops MyProtein Stevia Flavdrops 50ml milk (I use Oat milk) 1 tbsp coconut oil And then your choice of toppings! I use Sweet Freedom Chocolate Syrup, Peanut Butter and Zero Calorie Maple Syrup from MyProtein and then I just pan fried some apple in the syrup whilst the pancakes were cooking! Instructions Microwave the sweet potato then scrape it out the skin and mash Mix in the egg, milk and Flavdrops with the sweet potato Put coconut oil in the pan Make into pancakes (the smaller you do the easier they are to flip I have found out!) Easy! Macros (without toppings) 450kcals, 50g carbs, 22g fat, 26g protein Macros (including toppings)  857 kcals, 90g carbs, 41g fat, 33g protein    

13 06, 2017

Silky Smooth Skin the Natural Way- for under £10!

By |2020-12-14T23:45:00+00:00June 13th, 2017|Categories: Uncategorized|0 Comments

If you want silky, smooth, glowing skin for under £10 make sure you read this post! As i mentioned on my Instagram, I have very sensitive skin and so can’t use most shower gels, I have even tried some natural soaps like olive oil soap which brings me up in little patches of dry skin that look like psoriasis… not great! I also have a thing for having really soft skin, touch is definitely one of the most intense senses so I like to try to have silky smooth skin at all times. Having struggled to purchase anything that suits my skin and also coupled with becoming more aware of what I am putting in and onto my body as I learn more about holistic therapies, I decided to make something myself. This scrub is 100% natural and left my skin so soft even after the first use. The best thing about it is that you don’t need to moisturise after you get out of the shower, the oil stay on your skin but not enough for it to feel greasy.     Here is the little recipe I used and why I used each ingredient, portions don’t matter too much so this is just a rough estimate: 4 tablespoons ground coffee The caffeine in coffee fights free radicals, which are responsible for premature skin ageing, helping reduce the appearance of wrinkles, fine lines and loss of elasticity. The antioxidants attack the free radicals and eliminate them improving the appearance of your skin. It is also anti-inflammatory reducing the redness of the skin and so improving skin tone. The caffeine also dehydrates fatty cells which reduces the appearance of cellulite. 4 tablespoons Himalayan sea salt Beside from the exfoliation qualities of sea salt, Himalayan pink salt is renowned for its detoxifying qualities. It draws out metals and toxins from the body. This means it drives out the grime, dirt, pollution and bacteria that build up in your pores enabling the skin to remain clean and pure which can help to prevents breakouts. Sea [...]

12 05, 2017

My Meal Prep Secrets: High protein Edamame Pasta

By |2020-12-14T23:45:00+00:00May 12th, 2017|Categories: Uncategorized|0 Comments

Calling all pasta lovers, here is the first of my meal prep secrets! Meal prep is a real chore for me so I do whatever I can to make it easy, quick and enjoyable. Last month I found the best product whilst I was in the rice and pasta aisle- Edamame pasta. Best thing about it is that it contains more protein than carbs per portion! It looks a bit weird being either black or green in colour, but tastes just like pasta with the same texture meaning it can act as a great replacement in spag bol or my favourite... pesto pasta! It's amazing for meal prep as it takes only 4 minutes to cook and heats up nicely in the microwave. I just cook a bag of this and it provides me with a base for two high protein, medium carb meals for the day. The only place I have seen this product is in Sainsbury's and it comes in either spaghetti or fettucine. I like having this option a couple of times a week because it gives my body a break from having to digest some form of meat with pretty much every meal. I am by no means a Nigella in the kitchen, I cook for convenience and speed but here is what I did with it, takes literally 10 minutes : Macros per portion (makes 4 portions)  Calories- 374 calories Protein- 48g Carbs- 37g Fat - 12.5g Sugar - 7g Ingredients:  Bag of Explore Asian Edamame & Bean Fettuccine 4 tablespoons olive oil Parmesan cheese (already shaved because I am lazy) Sundried tomatoes Spinach Instructions:  Cook fake Pasta like you would normal pasta Toss in Olive Oil Throw in some Sun dried Tomatoes & Spinach Sprinkle Parmesan on top  

12 04, 2017

5 Biggest Wedding Diet Mistakes

By |2020-12-14T23:45:00+00:00April 12th, 2017|Categories: Uncategorized|0 Comments

You’ve got the dress, the cake, the venue, the bouquet, the photographer…everything’s in place for the biggest day of your life! However between the stress of planning your dream day and going about your day to day life you neglected one tiny detail…getting into the dress and looking your best! With photos that will last a lifetime and everyone looking at you the pressure really is on brides to look their best but more importantly, you want to feel at your absolute best and most beautiful on you & your partner’s big day. Here are the 5 biggest wedding diet mistakes and what you can do to avoid them. 1) Leaving it too late! We’ve all been there. You say you’ll start your diet on Monday, a stressful Monday comes round and when you get home you and your fiance decide a curry is in order because you deserve a treat! You feel so guilty about ruining the week you decide to wait until next week and start all over again! Before you know it you’ve got 8 weeks left until the wedding and you are very far away from your goal. People tend to underestimate how long it takes them to lose fat. It takes longer than you think to healthily lose body fat and it takes even longer if you want to build muscle to get that perky bum or a nice toned tummy. A healthy amount of weight to lose per week is approximately  1-2lb, which translates to around 1% body fat per month. It is far better to do it slowly and keep the weight off. Recommendation: Plan your diet start date so you have enough time! Work out at a loss rate of 0.5lb per week and see how many weeks that leaves you. This is a healthy rate of loss and also allows for minor slip ups and social events where you are likely to relax your diet a little. 2) Focusing on cardio A lot of women think that to lose fat then they key is [...]

7 04, 2017

4 reasons not to go on a Low Carb Diet

By |2020-12-14T23:45:00+00:00April 7th, 2017|Categories: Nutrition, Uncategorized|0 Comments

When I start a consultation with a new client, nine times out of ten they tell me that they have been on, read or been told to go on a low carb diet to lose fat quickly. I was once one of these people. I used to live on a low carb diet. Diets like the Atkins diet have been made famous by celebrities like Kim Kardashian for their role in shifting baby weight quickly, so many people jump on the band wagon with little knowledge or guidance on the impact of what they are doing to their bodies with such a drastic diet change. As a result, I thought I’d tackle the issue, so here are 4 reasons why you should reconsider cutting carbs from your diet in your effort to shift the fat and what to do instead.   Low carb diets aren’t sustainable Low carb diets are notoriously difficult to stick to. Why? Because carbs are bloody delicious! Since we like to enjoy ourselves, our lifestyles tend not to suit being on a low carb diet. It can become very boring going out to lunch with your friends and only being able to have a salad. Don’t get me wrong, you still have to be mindful of your diet and total calorie intake, but when you aren’t low carbing it opens up a lot more room for flexibility and just straight enjoyment. This means that if you did have some potato with your steak you don’t have to feel guilty about it! Guilt comes from labelling foods as simply good or bad and is often the cause for people to quit their diet all together, because everything seems to just be seen as bad. Low carb diets can also have a big impact on your emotions and behaviour, making some people feel very down and tired, however a lot of people believe this is just how dieting is meant to feel. This just isn’t true! Whilst you are likely to feel some hunger, you don’t need to feel unwell. Feeling [...]

21 03, 2017

Can fitness bring you happiness? The trouble with the ‘perfect’ body

By |2020-12-14T23:45:00+00:00March 21st, 2017|Categories: Uncategorized|0 Comments

Deciding what to post for International Happiness Day yesterday got me thinking… what is happiness to me? Over the years I have struggled with what happiness is, what it looks and actually feels like. For me, happiness for many years was the end goal and what I strived for but it was always in the future or in the past. I would think things like… “I was so happy when it was like this…” or “I will be really happy when I look like this”. Like many women, striving for a better body was one of the things I had highlighted as something that would make me so much happier. This is encouraged through relentless media advertising and body shaming on social media. I was victim to it just like everyone else. I believed being skinnier, being thicker, having a bigger bum, having abs, having a thigh gap, not having a thigh gap, were the answer to happiness. Goals were continuously set, achieved and passed but I never felt the divine happiness I was expecting. People would compliment me on my body but I didn’t see what they saw. I just saw what more I needed to change. Instead I would set myself a new goal in the hope that when I achieved it I would finally feel happy. Don’t get me wrong, for the majority of the time I didn’t feel unhappy, I still enjoyed my life. Although there were periods of time when I definitely felt unhappy, most of the time I just felt incomplete, under accomplished or lacking that extra glow I would see in other people. I placed most of the blame on what I looked like. There were times that striving for my fitness goals became destructive in other areas of my life. It honestly became an obsession to the point that it was actually making me unhappier. I’m not saying that striving for a better body is a bad thing and that it shouldn’t be one of your goals, it is great for improving confidence and self [...]

27 02, 2017

My Transformation Story

By |2020-12-14T23:45:00+00:00February 27th, 2017|Categories: Uncategorized|0 Comments

I think it is important to share my personal journey because I want anyone who has made it to this page to know I know what it's like to start a diet and exercise programme when you don't feel great about your body. Some people may already be in great shape and just be looking to make minor changes to their physique but some may be about to embark on a bigger journey. I know how daunting it is when you look in the mirror and see how much work you have ahead and how far you are away from your goals. Many people told me I can't achieve the body I desired naturally because of my genetics, they said I wouldn't be able to substantially slim my waist and grow my glutes but my progress pictures prove them wrong. I want all girls to know that any goal is achievable once you make the decision in your mind that you want it above anything else and will do whatever it takes to achieve that goal. I am here to provide the knowledge, the motivation and the support to help make you dream body a reality. Read my full story here Fitness was not a part of my lifestyle as a child, however I was always very slim up to the age of 18. I put this down to walking to school and only eating when I was hungry, which was often rarely but big portion sizes when I did. When I left school I worked as a receptionist so my mealtimes became regulated and I was eating calorie dense restaurant food for basically every meal. Couple  this with being sat down all day everyday and I had piled on a couple of stone within a few months. I started to go to the gym. I would do an hour of slow paced cardio in the hotel gym in an effort to shift the weight as this was all I knew how to do, however it had little effect. I started to panic and I began to research diets and decided to [...]

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