Hip Hinge
The hip hinge is a vital component of deadlifts, romanian deadlifts and kettlebells swings. Do this wrong and you could end up with serious lower back pain. So it's worth spending some time perfecting the technique of this move before progressing. Use a straight bar, broomstick, plastic pipe...
Start Pack
I’ve put together this starter pack just to give you an idea of what to expect over the coming weeks. Please take the time to read it carefully. One thing I will lay out to begin with is I don’t believe in quick fixes or taking...
Frequently asked questions
How do I know what weight to use? If I prescribe 12 reps for an exercise, choose a weight you think you will struggle to get rep 11 and 12 but you will still be able to perform the exercise with correct form. If rep 11...
Dynamic warm-up
There are two types of stretches you should focus on when training, the first is static which you hold for a certain amount of time. The second is dynamic which has been scientifically proven to be more effective pre workout. Motion is lotion. Movement will lubricate...
Home Workout
No gym? No excuse! https://youtu.be/ctmnzu2tCn4 Home workout ...
Protein Bites
Ingredients 60g oats 5 scoops of whey (I'd recommend chocolate or vanilla) 30g flaked almonds 3 tbsp pumpkin seeds 3 tbsp chia seeds 2 tbsp honey 4 tbsp peanut butter 80-100ml milk of choice 100g 80% dark chocolate Macros Cals: 247kcal Carbs: 13g Pro: 19g Fat: 13 g Servings: 10 Note: To make these less calorific simply cut into 12 or...
Protein squares
Ingredients 200g natural peanut butter 130g honey 180g oats 50g protein powder 100g dark chocolate 3 tbsp. flaxseeds 1/4 tsp pink Himalayan sea salt 2 tbsp. coconut oil Macros Cals: 200kcal Carbs: 18g Pro: 8g Fat: 10g Servings: 16 Method: 1. Chuck all wet ingredients into a pan, heat until soft be careful not to burn. 2. Mix all the dry...
5 ingredient banana bread
Ingredients: 4-5 medium bananas 1 cup of peanut butter 2 cups of rolled oats 100g of dark chocolate 1tsp baking powder Macros Cals: 316kcal Carbs: 36g Pro: 11g Fat: 14g Servings: 12 Method: 1. Preheat oven to 180 degrees. 2. Fire the oats, peanut butter and 4 bananas into a blender and blend. 3. Chop up dark chocolate and stir...
Eggy Bread
Ingredients: 2 slices wholemeal bread (sourdough used here) 1 whole egg 2 egg whites 10g mozzarella 20g pizza sauce (waitrose) ½ onion chopped ½ red pepper chopped 1 clove of garlic diced finely 1tbsp soy sauce (optional) 1tsp paprika 1tsp oregano Macros Cals: 500kcal Carbs: 56g Pro: 30g Fat: 12g Servings: 1 Method: 1. Place a pan on medium heat and add a light...
300 calorie guilt free pizza
Ingredients: Small wrap (approx 120 calories) 50g pizza sauce 50g cooked chicken breast shredded 20g mozzarella 10-15g salami 1tbsp oregano Macros Cals: 300kcal Carbs: 28g Pro: 24g Fat: 10g Servings: 1 Method: 1. Preheat the oven to 180 degrees. 2. Add pizza sauce to the wrap and spread evenly using a spoon. 3. Spread the mozzarella evenly around the base. 4. Add...
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