Low GI breakfasts
Veggie breakfast bakes (serves 4) 127 kcalories, protein 9g, carbohydrate 5g, fat 8 g, saturated fat 2g, fibre 3g, sugar 5g, salt 0.4 g Ingredients Process 4 large field mushrooms 8 tomatoes , halved 1 garlic clove , thinly sliced 2 tsp olive oil 200g bag spinach 4 eggs 1. Heat oven to 200C/180C fan/gas 6. Put the mushrooms and tomatoes […]
Read moreHow to balance your quadriceps and hamstrings
The quads and the hamstrings are the two largest group of muscles in the lower limbs, providing the ability to extend and flex the knee joint. However according to multiple pieces of research the quads are commonly overdeveloped in relation to the hamstrings, this can lead to injuries and adversely affect the joints performance. However […]
Read moreBeetroot recipes
Warm mackerel & beetroot salad (serves 4) 645 kcalories, protein 24g, carbohydrate 29g, fat 49 g, saturated fat 3g, fibre 3g, sugar 11g, salt 2.37 g Ingredients Process 450g new potatoes , cut into bite-size pieces 3 smoked mackerel fillets, skinned 250g pack cooked beetroot 100g bag mixed salad leaves 2 celery sticks, finely sliced 50g walnut pieces 1. Boil the […]
Read moreHealthy dinner party recipes
Thai squash & pineapple curry (serves 4) 172 kcalories, protein 4g, carbohydrate 20g, fat 9 g, saturated fat 5g, fibre 3g, salt 0.5 g Ingredients Process 1 tbsp vegetable or sunflower oil 1 onion , chopped 4 tsp Thai red curry paste medium butternut squash (about 500g/1lb 2oz) peeled, deseeded and cut into chunks ½ x 400ml […]
Read moreGluten free super tasty lunches
Salmon with new potato & corn salad & basil dressing (serves 4) Per serving- 434 kcalories, protein 30g, carbohydrate 28g, fat 24 g, saturated fat 4g, fibre 3g, sugar 5g, salt 0.42 g Ingredients Process 400g baby new potatoes 2 sweet corncobs 4 skinless salmon fillets 2 very large tomatoes , like beefsteak 2 tbsp red wine vinegar 2 […]
Read moreHealthy protein packed snacks to help the mid afternoon slump
Protein Ball Recipe (makes 25) Great after a workout, around 186 calories per ball packed with protein and good fats!!! Ingredients Process 80g 1/2 cup of almonds 80g/1/2 cup of walnuts 80g/1/2 cup of hazelnuts 40g 1/4 cup of pumpkins seeds 40g 1/4 cup of flaxseed (linseeds) 40g 1/4 cup of chia seeds 40g 1/4 cup […]
Read moreNuts About Nuts
NUTS ABOUT NUTS! At motive8 North, our personal trainers Leeds, love to encourage our personal training clients to eat nuts. Most people know they are are a great source of protein but here is a list of of other benefits! Research has found that nuts can: – reduce the risk of heart disease, research found that […]
Read moreSnack Ideas- Dips for work or on the go, just add you fave veg!
Lemon & coriander houmous (serves 6) 179 kcalories, protein 7g, carbohydrate 13g, fat 11 g, saturated fat 2g, fibre 6g, sugar 1g, salt 0.12 g Ingredients Process 2 x 400g cans chickpeas in water, drained 2 fat garlic cloves , roughly chopped 3 tbsp Greek yogurt 3 tbsp tahini paste 3 tbsp extra-virgin olive oil , plus extra zest […]
Read moreCompound vs Isolation Training for strength and muscle
When it comes to training there is no argument that exercise selection will make or break a gym plan. The common misconception especially amongst beginners lifting weights is that more is better, after all it would seem logical that hitting the same muscle from every possible angel is beneficial….. WRONG Isolation exercises are great […]
Read moreHow to speed the detoxification of alcohol
Alcohol is a terrible substance, it stops fat burning, erases performance gains and delays recovery, and should be avoided! However since it’s the holiday season and most of you will have had some its handy to have a few strategies that will help your body cope best with the poison. Before we begin to discuss […]
Read moreChicken ideas For winter
Middle Eastern chicken & apricot stew (serves 4) 295 kcalories, protein 41.6g, carbohydrate 28.3g, fat 2.5 g, saturated fat 0.6g, fibre 3.6g, salt 0.29 g Ingredients Process olive oil 1 large onion , chopped 1 tbsp root ginger , grated 2 garlic cloves , chopped 4 skinless chicken breasts , cut into chunks 2 tsp baharat or ras-el-hanout spice blend (look for Bart […]
Read moreEccentric training the facts
Like most training principals eccentric training has its place, research has shown that eccentric training produces favourable neural adaptations for strength as they develop type 2 fibres very effectively. Here are the facts about eccentric training The eccentric phase occurs when the muscle lengthens under contraction You are up-to 1.75x stronger in the eccentric phase […]
Read moreChristmas Season Recovery Meals
Roast pork with couscous & ginger yogurt (serves 6)- high in protein and carbs 284 kcalories, protein 23.0g, carbohydrate 37.0g, fat 6.0 g, saturated fat 1.0g, fibre 0.0g, sugar 15.0g, salt 0.21 g Give your system a boost of iron with this low-fat yet satisfying roast pork recipe Ingredients Process 2 pork fillets , each […]
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