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So I thought I’d do a little snap shot of what I eat on an average day, I’m pretty active and try to base my daily intake around 1600 – 2000 calories a day and 50 – 60 grams of fat depending on my training that day. I pack in as much raw fruit and veg as I can and try a get through at least 2 – 3 litres of water a day too. I keep my diet *gluten-free and follow Fodmap as best I can too – below are links to copy and paste to the sites I use for guidance on both.
*Fodmap is to help people with IBS which my wife suffers with and also helps with digestion
My typical day –
Breakfast is nearly always a smoothie, banana, blueberries 1/2 avocado, almond milk, a little honey and a few oats (oats can be a problem for celiac but I just have an intolerance to gluten so they’re fine for me) comes in around 350 Calories and 15 grams of GOOD FATS.
Lunch I often have a baked potato, usually with some feta cheese or cottage cheese and a nice salad on the side. Comes in about 350 calories and 7 grams of fat.
Snacks 2 – 4 a day based around my exercise as I’m hungry when I’m more active – I choose a Nakd bar, sesame snap pack, one piece of dark chocolate, turkish delight or oat cake with a bit of jam on, if I’m feeling savoury I go for sweet chilli or flavoured rice crackers or salted almonds. They vary but about 100 -150 calories each and between 2 – 7 grams of fat, nuts, chocolate, sesame snap and Nakd bars are higher in GOOD FATS.
Dinner I often go for a King Prawn/prawn stir fry always in coconut oil, lots of veggies, pak choi, water chestnuts, stir an egg in and a small portion of brown rice and usually use a dry spice mix for flavour or sweet chilli sauce if I’m in a lazy mood. This is about 400 calories and 15 grams of GOOD FATS.
So daily 1550 ish calories and 50ish grams of fat – mostly from GOOD FATS.
So if you eat well you can have a lovely varied diet that you can enjoy, I also often munch on raw carrots, cherry tomatoes and cucumber sticks to keep me going too. Enjoy your food its delicious and so easy to be healthy, preparation is key, my advice every time would be plan, plan, plan. To keep me on track I use this website www.nutracheck.co.uk to track my calories and find it really useful it offers a 7 day free trial – so give it a go and get in the habit before Christmas takes its toll and you end up fed up and grumpy in January.
Book a personal training session for you or a loved one for a special one time offer of £15 for a one hour session plus 10% discount off any of my block booking packages.
If you’re looking to be inspired then checkout this amazing lady out. Over a 3
stone weight loss !!! Lisa has an amazing attitude, she’s adjusted her eating, got out there and smashed out her exercise and this year has taken on two 10K runs and smashed out a new PB. Lisa is a pleasure to work with and I can only say she’s a positive, hard-working and determine person who deserves the results she’s got, she looks just fantastic and feels the health benefits of a combined healthy eating plan and structured exercise regime. An inspiration and a pleasure to work with – WELL DONE LISA, AMAZING LADY !!!!
This could be you, get in touch and get cracking!!!
- Pumpkin seeds from your Halloween creation
- Olive oil
- Your favorite dry seasoning (I've used ground cumin, garlic salt & hot paprika but use what you love the most)
- Scoop out all the pumpkin seeds and rinse them in cold water.
- Coat in a little glug of olive oil so the seeds are coated.
- Season with your choice of dry seasoning.
- Bake at 180 degrees for 30 minutes or until golden and sound crisp when you toss them in the pan.
- Let cool then store in an airtight container for up to a week - if they last that long.
So I did it!! I ran the marathon 4 hours and 30 minutes on the road, hard but worth every step!!! Feel amazing, absolutely loved it !!! Thank you to so many inspirational people, the supporters and runners kept me going and it was a beautiful, beautiful day, one I will remember for the rest of my life!! What next????? Mmmmmmmm – well better get my thinking cap on. #fitnessjunkie #alwayswantmore #livlifecoaching
- Tbsp. of olive oil
- 1 medium red onion cut how you like (I prefer chunky, but slice or dice it)
- 1 medium courgette diced, sliced or chunked into even size pieces
- 4 - 5 baby corns cut into 2 - 3 pieces
- 1 red roasted red pepper (I buy them in jars they are tasty and add a super sweet kick to loads of lovely recipes)
- 3 - medium boil cold salad/new potatoes cut into chucks
- Handful of spinach
- 100g paneer
- 3 eggs
- 1/2 tsp of paprika
- 1/2 tsp of cayenne
- Salt and pepper to taste
- In a small non stick frying pan about 12cm heat the olive oil over a medium heat.
- Add all the chopped up vegetables including potatoes to the pan and cook over a low to medium heat until golden and soft adding the paneer and spinach half way through.
- Add the paprika, cayenne and salt and pepper.
- Combine all ingredient and pre heat the grill.
- Whisk up the eggs in a bowl and add to the pan quickly coating all the ingredients with the wet egg mixture.
- Pop under the grill for 10 - 12 minutes until cooked through.
- Serve with fresh cherry tomatoes and your favorite salad leaves.
- Substitute any of your veg for your favs, make it with the ingredients you like.
- 150g Honey
- 50g Tahini
- 100g of your favorite mix of seeds, nuts, desiccated coconut, cacao nibs or good quality dark chocolate chips
- 50g of your favorite dried fruit such as berries, cherries, apricots, currents etc.
- 80g Traditional oats
- Heat the tahini and honey over a low heat until all combine and loose
- Add all other ingredients gradually
- Pack into a flexi silicone baking tray, pack down firmly
- Leave in fridge for 1 - 2 hours, pop out of the tray and store in an air tight container in the fridge for up to 2 weeks.
- SOOOOOO simple
So tomorrow is a big day, after dropping out and wanting to give up I’ve decided I am going to attempt to run the York Marathon, it’s been a journey that’s for sure. I’ve been dealing with injuries since July and have only managed to knock out a 16 miler and a 17 miler in training so the nerves are definitely kicking in ‘BIG STYLE’. I’ve undergone a series of Chiropractic care to help with injuries, taken mineral salt baths, talked the life out of my poor wife about running, used meditation, appreciation exercises, you name it – I’ve done it. It’s been a tough journey to get to the start line and like my beautiful wife always tells me ‘most people don’t think like you” and she right they don’t, but that’s ok, but any runners out there you think like me I’d put money on that. The start line, the cheers, the smiles, the waves, the nerves, the pain, the noise of the feet rolling on the floor like a roaring round of applause for every step taking closer to the most beautiful sight you can see “the finish line”. There is nothing quite like the fresh air and the beautiful surrounding to make you feel amazing when you run, the marathon will be an inspirational day full of people with their own story as to why they run, some just for fun and the joy others for much deeper reasons. One thing I’ve learnt these last few months is no matter how hard it gets, no matter how difficult you think it is, no matter how much you doubt yourself or feel like you’re failing, no matter how much pain you might feel or how much you might feel like just falling to a heap on the floor, keep going, keep believing, keep strong because anything is possible, anyone can be superhuman and achieve their dreams no matter what, use your mind it’s the most powerful tool you have and can unlock so many inspirational thing – be strong always. #notdeepatall #wishmeluck #livlifecoaching
Here’s a great protein packed snack or light lunch to try, it comes in at about 130 calories and 9 grams of fat (good fats though, ones that are good for the ticker and have lots more health benefits)
- 15g Tahini paste
- 25g Coconut oil
- 1 or 2 cloves raw garlic (depends how strong you like it)
- 240g Tinned chickpeas
- 1/2 Freshly squeezed lime
- 1/2 Freshly squeezed lemon
- Large bunch of fresh coriander
- Salt & pepper
- Throw everything in a food process and whizz up until smooth, a minute or two.
- Transfer to a serving dish and serve with raw carrots, baby corn, celery or whatever raw veg is your bag - tasty!!!!
- If you don't like coriander the hummus can be left plain or you can add your favourite herb, fresh chilli or even sundries tomatoes or olives - hummus is so versatile so adapt it to your personal taste.