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Snack guilt free !

Snack guilt free !

Its all too easy You are exhausted after a long day , and FINALLY you get to settle down in front of the tv. Suddenly you get distracted Oh, that bag of minstrels looks nice “I’ll just have a couple” you tell yourself Half an hour later you look down, the whole bag has been demolished Photo cred: Protein Pow Its so easy to reach for the junk food after a long hard day at work- remember fatigue increases these cravings… ..and actually if you are watching TV while eating it, is

Strawberry Chicken and Avocado Salad!

Strawberry Chicken and Avocado Salad!

How often have you looked at your lunch and actually felt a bit depressed?! Really, this is completely understandable- We all like things to be tasty and, food and otherwise, we like pretty things! if you have a colourful plate with a lot of variation, you will feel much more satisfied ( and not deprived!) with your choices. And of course if you have food that tastes good, you’ll look forward to eating it! This means you will find it so much easier to lose weight, because y

Sichuan Chicken

Sichuan Chicken

Who said you cant have Chinese food when you’re losing weight? This is ANOTHER noodle dish you can enjoy without the guilt ( My Beef Chow mein recipe is hugely popular with my fat loss clients, link is here) Ready in 30 minutes and super easy to make, this serves as a great meal for two or a meal prep for a weekday lunch- just eat cold or chuck in the microwave for a couple of minutes. A huge focus I have is to ensure my clients are eating food they love, that is quick and e

Rocky Road Bars

Rocky Road Bars

When was the last time those tubs of mini cakes did the rounds of your office? Each time you are left with 2 choices: You either don’t have one and feel deprived and resentful ( of the cakes and the person who innocently offered them!) And/or You cave and have four. I’ve got a healthier bar to replace those cakes and the inner conflict! These are MUCH lower in carbs and MUCH higher in protein , which means your cravings will be satisfied, so you won’t be running off for anot

Is low carb ever a good idea?

Is low carb ever a good idea?

Carbs certainly aren’t the enemy, but we need to often be a bit clever with when and how we use them. Important point before I start- CALORIES IN VERSUS CALORIES OUT will always dictate weight gain and loss- if you have 2000 calories of protein or 2000 calories of carbohydrate or 2000 calories of fat- YOUR WEIGHT WILL NOT VARY . Where very low carbohydrate diets like Atkins work, at least initially, is that they are high in fat and protein; its actually quite easy to become f

Italian Chicken

Italian Chicken

Adapt Italian recipes to make them fat loss friendly! This one is an easy , low maintenance meal for two, that’s also low carb and low calorie- just to show you can have an enjoyable night in and stay on track. If you lead a super busy life, my tip is to leave this to simmer and cook, and just get on with the million and one things you want or need to do; so this one would be perfect on a Monday evening or mid week when you are particularly short on time. Like most of my reci

Should I switch to decaff?

Should I switch to decaff?

Caffeine, in moderation, is certainly an excellent tool! It improves mental and physical performance and reduces effort perception so that you , in theory should be able to keep going longer in the gym ( and in turn burn more calories!), not to mention the obvious decreases in fatigue. It may also help you avoid running for the junk food-mid afternoon or mid morning cravings are often the result of fatigue (link to my blog on this subject is here ) so this is often a useful

Chocolate Protein Mousse

Chocolate Protein Mousse

Have you got a chocolate craving? Then give this a go-it has THREE ingredients and takes about 90 seconds to make!.. …Or you could make several , so your snacks are sorted for the week, and in less than 10 minutes. It also has just over 21g protein in it, to keep sugar cravings even further at bay, and will also help keep your energy levels steady- so you wont be reaching for the biscuits mid morning! Ingredients 100g Fage Total 0% greek yoghurt- ( available in all supermarke

Warm chicken and butter bean salad

Warm chicken and butter bean salad

Another salad that actually leaves you feeling full! Treat your family or four of your friends to your culinary skills ;) or eat cold or is reheated for a meal prep ; in my experience this makes a fantastic grab and go lunch. The addition of beans is noteworthy here; they are high in fibre and are considered a low glycaemic index carbohydrate, meaning you are fuller for longer and will likely be less vulnerable to cravings for junk foods. They also contain some protein, and

Cravings - It’s not “what your body needs”

Cravings - It’s not “what your body needs”

So it is day 3 of your new diet. Things have been going well so far! You’ve stuck to your calories, gone to the gym twice already this week and you’re feeling positive. Then 3pm comes around, and so do the biscuits. Before you know it you’ve had three Hobnobs and, to be honest, could have another three . You feel demoralised, and wonder why you bothered trying to lose weight in the first place . The things is that cravings often aren’t because its “what your body needs”; your

EASIEST EVER OVERNIGHT OATS

EASIEST EVER OVERNIGHT OATS

These take 2 minutes to prep if that. Leave overnight… ..then the only other thing you need to do is eat them! Just a quick note any protein shake would work here ( but the macros would likely change slightly!). Ingredients (Serves 1) -Barebells Strawberry Milkshake (if local to St Albans, this is available in HIIT Kitchen or online here) -40g oats -2.5g Xanthan gum (can buy at most supermarkets including Tesco) -One large handful of raspberries -One large handful of blueberr

Honey-mustard Chicken Bacon Salad

Honey-mustard Chicken Bacon Salad

You know when you want a ‘diet’ meal (low carb, low calorie etc) that actually tastes like you have had a lot of food? … .. I have one for you here! The reason why this one is so filling is that it is super high in protein – 60g per serving!- and fibre, both of which add bulk to the food, meaning you get full quicker and stay that way for a long time- meaning you wont feel deprived, hungry and reaching for that chocolate bar come 4pm! In fact, all the clients that follow my p

Homemade Pesto

Homemade Pesto

So its week two of the plain chicken and brocolli that tastes of cardboard, and you're thinking to yourself, is this ALL I am allowed to have in order to get the body I want?.. In a word, NO! At some point during a diet phase , YES things can get tough; most things in life worth having don’t come to us super easy, but there are certain things we can do to minimise the aggravations , and, ensuring we are eating foods we enjoy is a very basic and important aspect. Take pesto;

Alcohol made me do it!

Alcohol made me do it!

How many times have you been on a night out , and proceeded to inhale a kebab on the way home, or a Dominos the day after? Or said you would go for that Sunday morning workout, but after that bottle on wine on Saturday night, it just won’t happen? Unfortunately this is pretty common! Alcohol massively impacts: · Your will power- so your ability to say no to that junk food you’ve been successfully avoiding all week, is now well and truly shot! · Hunger signals- so your body is

Beef Chow Mein

Beef Chow Mein

If you wanted a Chinese takeaway without the calories and guilt, read on! This is excellent to use as a meal for four (think Friday night in with your friends or family) , or as a 4 day meal prep for one :). Let me know how you get on! Prep time: 10 minutes Cooking time : 15 minutes Ingredients · Half a thumb sized piece of ginger, finely sliced · One clove of garlic , finely sliced · 2 carrots, sliced · 1 red onion, sliced · 2 Red peppers , sliced · 1 beef stock cube · 3 Ne

2 STEP Chocolate Orange Chia Seed Pudding

2 STEP Chocolate Orange Chia Seed Pudding

As you will know if you follow me on Instagram (and/or are one of my clients!) I am a big fan of Chia seed puddings - they are super easy to make, prep the night before and you have a super quick breakfast the next day. They are a great alternative to oats- generally speaking I recommend that if you are not training just before or just after a meal, that carbohydrate content should be kept low. Chia seeds are high in fibre and keep your blood sugar levels steady, meaning you

The Quest to be beach body ready- are you eating ENOUGH?

The Quest to be beach body ready- are you eating ENOUGH?

Holiday prep is now in full swing- with the majority of us going away at some point in the next few months, most of us are focusing on our bodies even more than usual. It is easier than ever to fall for the latest 800 calorie meal plan or diet shake replacement service, peddling it as a quick and painless way to reach your size/weight/dress size And indeed for the first couple of weeks you may think , “YES!, I have found a diet that works for me!. “ Then the mood swings, fati

Intermittent Fasting

Intermittent Fasting

Is fasting ever a good idea? You might be surprised! I will start with the most common questions I get regarding this topic : · Does it breed binge eating? · Don’t you need to eat little and often to keep your metabolism high? Photo cred: HIIT Kitchen To answer the second question first, it is always calories in versus calories out that dictates whether you lose weight, gain weight, or stay the same. If you choose to have all 2500 calories in the evening, or spread it across

Chorizo Chicken and Pesto Traybake

Chorizo Chicken and Pesto Traybake

Another super tasty and easy meal prep-highly recommend this one for a busy lunchtime, as can be easily reheated in the microwave. This is actually one of Joe Wick's recipes, which I have modified and calculated the macros for , as Joe doesn't use these in his recipes. This recipe is extremely versatile; you can keep the pesto in or remove it- I have demonstrated the impact this adjustment has to the macros, at the bottom of this page. You can also add new potatoes, peppers,

"How do I stay on track on holiday?"

"How do I stay on track on holiday?"

A lot of clients ask me how to limit the damage whilst on holiday, and I have added some of my top tips below Keep up some form of exercise- ideally the gym but walking is also excellent. There are also a lot of HIIT- style workouts available online; many of clients choose to do these as they are so quick and easy to fit into your day. Snacks- bring protein or fat based snacks such as protein bars and nuts- it is normal to end up having a big breakfast and then nothing until