Breakfast eggs
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 Heat oven to 200C/180C fan/gas 6. Put the mushrooms and tomatoes […]
Read moreSelecting the right rep range for you
Low Reps: Typically this referes to a 1-5 rep range, these low rep ranges place the heaviest load on the muscles, other than placing a large load on the muscles this rep range has the added benefit of activating all of the fibre types, including slow twitch fibres. This rep range is most successful at […]
Read moreSnacks to eat on the go
Snacks to eat on the go Smashed bean dip- makes 4 portions 172 kcalories, protein 11g, carbohydrate 22g, fat 5 g, saturated fat 1g, fibre 6g, sugar 3g, salt 1.04 g Ingredients Process 400g can cannellini beans , rinsed and drained 400g can chickpeas , rinsed and drained juice 2 lemons , zest 1 2 garlic cloves , crushed 2 tsp […]
Read moreThe Hidden Sugars in Food
HIDDEN SUGARS When we discuss dnutrition and diets with clients at our personal training studio in Leeds we often find that on the whole their diets are healthy. However, there are many small changes people could make which would make a big difference. One of these things is to cut out foods which contain a lot […]
Read moreFront squats, the secret abdominal exercise
Front squats, the secret abdominal exercise The front squat is a highly functional lift developing far more than just the lower limbs, it requires tremendous trunk strength and great flexibility at the shoulder girdle. A study in the journal of strength and conditioning examined a series of exercises on EMG readings of the rectus abdominus […]
Read moreBreakfast Ideas
Breakfast Ideas NEW COLOUR CODING SCHEME Low Calorie Meal (weight loss) High Calorie Meal (weight gain) Sport Specific Meal (i.e. recovery) Macro-nutrient heavy (either carbohydrate/ protein or fats) Melon & crunchy bran pots- serves 1 272 calories, protein 13g, carbohydrate 34g, fat 9 g, saturated fat 2g, fibre 3g, […]
Read moreHealthy Lunches for People On The Go!
Healthy Lunches for People on The Go! Help-Yourself Tuna Rice Salad- serves 8 Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you need to put a lunch together at the last minute! 328 kcalories, protein 14g, carbohydrate 49g, […]
Read moreHow to overcome emotional eating
How to overcome emotional eating Unfortunately the majority of people i know are in some way affected by emotional eating, it could be as small as reaching for a bag of crisps when you’re bored, or that chocolate bar when you feeling stressed. This is the main problem for anyone looking to achieve any goal, […]
Read moreSatisfying & Tasty 200-400 calorie recipes!
This week ive decided to compile a series of recipes that range between 200 and 400 calories, these can serve as great meal ideas if your on a reduced calorie diet plan, they make great snacks or in between meals if your looking to gain weight and finally no matter what your goals their all […]
Read moreVitamin C and recovery
Vitamin C and recovery Most people are aware that Vitamin C is excellent at providing immune protection, however new research is highlighting some other great uses for this super vitamin, including: The reduction in cortisol levels following intensive training Minimizing the catabolic stress response and thus promoting anabolism Effective doses have been shown to fluctuate […]
Read moreHealthy Meals For One!
Now, we often hear from clients that they aren’t motivated to cook healthy food if they live by themselves, but this should never be an excuse. Make larger portions and freeze them for those times when you get back from a workout ravenous but not in the mood to cook, a much better and healthier […]
Read moreVery Healthy Lunches
Healthy lunch ideas Superhealthy salmon burgers (serves 4) 292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0.83 g Ingredients Process 4 boneless, skinless salmon fillets , about 550g/1lb 4oz in total, cut into chunks 2 tbsp Thai red curry paste thumb-size piece fresh root ginger , grated 1 tsp soy […]
Read moreBeing A Healthy Vegan
Being Vegan is still a bit of a mystery to some people, with many people believing that you can’t lead a healthy diet and get enough protein especially for those Vegans who train on a regular basis. Here is a blog from Motive8 North’s very own Kate Halsall about her experience of being a Vegan… I’ve […]
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