- Wide Grip Chin Ups reps of 20, 15, 10, 8 and 6
- Dumbbell Rows reps of 10 and 6
- Narrow Grip Lat Pulldown 6 sets 6 reps
- Dumbbell Shrugs 5 sets 15 reps
- Seated Row 30 reps
- Some Lat stretches
- Preacher Curls 3 sets 25 reps
- Zottman Curls 4 set 15 reps
- Single Arm Dumbbell Curls 2 sets 10 reps
I love a good pull session 🙂
This is my idea of fast food.
Some days you need something that is quick, whether you have worked late, been at the gym etc so this is for you.
This Frittata hits the spot as quick, delicious and nutritious.
Serve with a salad and some chilli infused olive oil
Macros per Frittata: Calories 556, Fat 37.6g, Carbs 6g, Fiber 3.3g, Protein 49.1g.
- 40g of Peas
- 3 Large Eggs
- 4 Slices of Parma Ham
- 25g Roquefort Cheese
- Splash of Milk
- 1 Tsp ghee or unsalted butter to cook Frittata in
You will need:
- Large Bowl
- Small Bowl
- Chopping board
- Medium Frying Pan
- Fish Slice
- Pre heated Grill
Measure out your frozen peas, pop them in a bowl and pour boiling water over them
Crack your eggs into large mixing bowl
Tear up your parma ham into small pieces and crumble your roquefort cheese in preparation
Whisk your eggs until combined and full of bubbles
Add, your salt, pepper and splash of milk and whisk again
Add your ghee to your frying pan over a medium heat
Whilst ghee is melting, strain your peas
Pour your frittata mix into the pan
Add your peas to the frittata mix
Then add your parma ham pieces
Then add your crumbled roquefort
Cook over a low medium heat for about 5 minutes. Use the fish slice around the edges to check how underside cooking and ensure its not sticking to edges
When browning gently and firm on underside but runny on top, pop pan under medium grill for around 5 minutes
When Frittata is golden brown remove it from the grill
Cut into quarters to serve
Add the frittata slices to your plate with salad and enjoy.
Any left over slices are fab cold and you just need to keep them in an airtight container in the fridge
Had a few requests to go back to basics 🙂 So here we are with the wonderful roast chicken.
I roast 2 – 3 of these up a week as a great, quick to grab breakfast, lunch or supper. It is such a versatile food to have in your fridge.
It truly is a great staple to have – Love the protein hit in this too.
The smell in your home from roasting a chicken is fabulous.
- A Whole Chicken (with giblets removed)
- 2 -3 Tbsp Olive Oil / Avocado Oil
You will need:
- Pre heated Oven to 200C non fan / 180C fan
- Roasting tin
- Pastry Brush or Your Fingers
- 20 minutes per 500g weight of the bird plus a further 20 minutes
- Example with a 1.5kg bird
- 1500 / 500 = 3
- 3 x 20 = 60 minutes
- 60 + 20 = 80 minutes so 1 hour and 20 minutes total cooking time
Add you oil to your ramekin
Place your chicken into your roasting tin
Using your fingers or pastry brush, cover the bird with half the oil
Then turn your chicken upside down
Using your fingers or pastry brush cover the rest of your chicken in the remainder of the oil
Work out the cooking times of your chicken and pop it in the oven
Cooking your chicken upside down keeps the breast moist
When your chicken has 30 minutes cooking time left, remove it from the oven, turn it over the right way up and then roast for the further 30 minutes
This then ensures you get crispy skin
When your chicken has finished cooking remove it from roasting tin and pop on a plate to carve
All juices from the chicken should run clear. If not pop it back in the oven.
Use the bones for stock – we will cover that in another post
Left overs need to be kept in an air tight container in the fridge one the chicken has cooled down
Anyone can love a rose, but it takes a lot to love a leaf. It’s ordinary to love the beautiful, but it’s beautiful to love the ordinary – Unknown
This cake is moist, chocolatey, orangey lushness – and is not as naughty as it appears. All due to it’s surprise ingredient…
It holds up as a plain cake or with the icing, the choice is yours.
This Tray Bake makes 12 squares of cake
Macros per square without icing: Calories 270, Fat 16.9g, Carbs 23.4g, Fiber 3.2g and Protein 7.2g
Macros per square with icing: Calories 392, Fat 22.4g, Carbs 30.4g Fiber 3.4g and Protein 7.8g
Ingredients for Cake:
- 300g Grated Butternut Squash
- 175g Light Brown Muscavado Sugar (Billingtons is great)
- 3 Large Eggs
- 200g Ground Almonds
- 3 Tbsp Cocoa Powder (I love Green and Blacks)
- 100g 85% Dark Chocolate
- 125ml Buttermilk
- Zest of an Orange
- Juice of an Orange
- 1 Tsp Baking Powder
- 1Tsp Bicarbonate of Soda
Ingredients for Icing:
- 50g Soft Unsalted Butter
- 200g Sieved Icing Sugar
- 50g Mascapone
- 4 Tsp Cocoa Powder
- Freshly squeezed juice of half an Orange
To Decorate (Optional):
- Beyond Dark Chocolate Drops, Orange
You will need:
- Pre heated Oven 180C non fan / 160C fan assisted oven
- 2 Large Mixing Bowl
- 1 Medium Size Bowl
- Electric Whisk
- Sharp Knife
- Lemon Juicer
- Scales / Measuring Spoons
- Wooden Spoon
- Foil Lined Baking / Roasting Tray
Finely grate your butternut squash and set aside
Crack your eggs into a mixing bowl
Weigh and add your muscavado sugar
Whisk together for 3 minutes
Until pale and fluffy like this
Add your grated butternut squash to the mix
And beat it in with your whisk for another 2 minutes
Weigh and add your ground almonds, baking powder and bicarbonate of soda. Whisk together until thoroughly mixed
Add your cocoa powder and melted dark chocolate, stir in a bit before turning on your whisk (stops the cocoa flying everywhere)
Add your buttermilk to the cake mixture
Add the juice of half an orange
Whisk until all ingredients mixed together
Pour mixture into your prepared tray. Ensure evenly spread.
Pop in oven and bake for 25 – 30 minutes
You know it is ready when the cake springs back when you gently press on it;s middle
Remove from oven
Pop tin on a cooling rack
After 10 minutes take the cake out of the tin and place on the cooling rack
If you are icing your cake, add butter and icing sugar to a clean mixing bowl.
With a wooden spoon gently beat the icing sugar into the butter. This takes a while but you will get a lovely smooth paste
Squeeze the juice from half an orange and add to the bowl
Add your mascapone to the mix
Then add your cocoa powder and thoroughly mix in.
If it is being a bit to stubborn add a teaspoon of boiling water to the mix.
Then ice your cake and scatter with the chocolate chips but only once cake has completely cooled
Cut up into squares and enjoy.
This cake needs to be kept in an air tight container in the fridge.
Sometimes I can be a traditional girl at heart and this is one of those times. I think nostalgia plays a part plus the whole “do I toss or do I flip dilemma”. It only adds to the fun.
Add freshly squeezed lemon juice and sugar to the classic pancake and it is perfect.
It can have many variations on it’s fillings. Eg H loves his with nutella and sliced banana. I love mine with cashew butter, sliced banana and a drizzle of honey.
This pancake mix makes 12 pancakes
Macros per pancake: Fat 4g, Carbs 10g, Fiber 0g, Protein 3g and Calories 84
- 2 Large Eggs
- 140g Plain Flour
- 200ml Whole Milk
- 100ml Water
- 25g Melted Unsalted Butter (plus extra to cook pancakes in)
You will need:
- Mixing bowl
- Measuring Jug
- Medium Size Frying Pan
Add your sifted flour with a pinch of salt to your mixing bowl (if you don’t have a sieve just whisk the flour in the bowl)
Make a well in the middle of your flour
Crack the eggs into the middle of the well
Mix your milk and water together in a measuring jug
Start gently whisking the eggs and flour in together, taking a little flour in from the sides at a time
At the same time add a constant steady stream of the milk and water mixture
Keep gradually adding the flour from the sides
Until you have a smooth batter
Leave to rest for 30 minutes
Add the melted butter and whisk until thoroughly mixed in
Heat your frying pan over a medium heat and lightly grease with butter
Add about a ladle of the mixture to the pan and wiggle until pan base is covered
Cook for about a minute until underside is golden then toss or flip your pancake
Cook for 45 seconds until golden on other side
Add to your plate in pre heated oven to keep warm.
Cook the rest as your first
Choose your toppings and enjoy.
Happy Pancake Day!!!
Pancake Number 2 – Protein Buttermilk Pancakes.
Protein Pancakes have been known to be dry but not so with these delights.
These have gone down a storm with my brother Eddy and my PT. Makes me chuckle that whilst eating these there is silence and once consumed phrases like “melt in the mouth” and “light and fluffy” get used!
These are great with Greek Yoghurt, Fruit and PB2 with dark Chocolate as in the picture or Bacon with Maple Syrup.
The mix makes up four pancakes.
Macros per half mix: Fat 24.9g, Carbs 8.2g, Fiber 1.5g, Protein 39.5g and Calories 419
- 1 Large Egg
- 50g of Melted Butter
- 300ml Buttermilk
- 1/2 Cup of Protein Powder (I love Cellucor Cinnamon Swirl)
- 1/4 Cup of Almond Flour
- 1 Tsp Bicarbonate of Soda
- 1/2 Tsp Baking Powder
- Coconut Oil for Frying
You Will Need:
- Large Mixing Bowl
- Measuring Spoons
- Medium Size Frying Pan
- Fish Slice
- Pre Heated oven to 60C with a plate in it to keep pancakes warm whilst cooking others
Crack your egg into the mixing bowl
Add the buttermilk to the egg
Whisk until well combined
Add your melted butter to the mix
Whisk until well combined
Add your protein powder and mix in thoroughly
Add your almond flour to the pancake batter and mix in thoroughly
Add your baking powder and bicarbonate of soda to the pancake batter
Whisk it together thoroughly. Then leave the batter for 10-15 minutes to allow the bicarbonate of soda to work it’s magic
Whilst the pancake batter is resting get your PB2 and mix with water
Until it looks like this and has a good drizzle consistency
Prepare your fruit and set aside
When your pancake batter has buffed up and got air bubbles after it’s 10 – 15 minute rest, it’s ready to use
Heat a dessert spoon of coconut oil in your frying pan over a medium heat until melted
Add about a ladle and a quarter of the pancake batter to the pan and wiggle pan until base of pan until covered
As pancake cooks over medium heat run fish slice around edges to help gauge when you can flip (pancake will hold when you can)
When pancake has bubbles all over and holds with fish slice, gently turn it over with the fish slice
Cook for about a minute on other side until golden brown. Then pop this in oven on plate to keep warm whilst you cook the others
For the following 3 pancakes repeat process of melting coconut oil
and cooking the pancake the same as you did the first, keeping them warm in oven until all cooked
When you have your 4 pancakes divide them up (any left overs keep well in a ziplock bag in the fridge)
Add your fruit to your pancakes
Drizzle your PB2 over the lot and enjoy!
It is often said that before you die your life passes before your eyes. It is in fact true. It’s called living – Terry Pratchett
Life is too short to let it pass you by. Chase your dreams but don’t be so busy as to not appreciate what is happening now. We can all be guilty of keeping our heads down and “getting” through the day. We can miss some of the moments that make life beautiful.
For me, even if the world has gone potty, I try to capture at least 3 “wow” moments in my day. It could be anything from my son H’s chuckle, seeing a client make progress, to a view before me, to achieving a PB in the gym, making someone smile etc. The list has huge scope.
Just appreciating the moment for what it is – stunning.
Pancake Day is nearly here!!! In the run up, I am going to share my top 3 pancakes.
In at number 3 is the above. This is a HUGE pancake but not to worry if you can’t eat it all, you can snack on it later as a delicious banana bread.
This is my Mums favourite and is ordered to be made when I visit her or she visits me. She can’t get over how well the oats cook in a frying pan.
Macros: Fat 20.8g, Carbs 59.2g, Fiber 6.7g, Protein 33.7g, and Calories 562
I love this on a re-feed day 🙂
- · 100g of Bananas (roughly 2 small bananas)
- · 50g of Porridge Oats (I use gluten free)
- · 1 Scoop of Whey Protein Powder (I used chocolate)
- · 50ml of Coconut Milk
- · 1tsp Bicarbonate of Soda
- · 1tbsp of Coconut Oil
- · Sprinkle of Cinnamon
You will need;
- · A medium and a small frying pan
- · Measuring jug and measuring spoons
- · Scales
- · Large Bowl
- · Mashing Instrument
- · Spatula
- · FishSlice
- · Knife
- · Chopping Board
Peel banana and place 50g of it in a mixing bowl
Mash the 50g of banana in the mixing bowl
Add oats to mashed banana and stir in well
Add protein powder to mixture and stir in well
Add coconut milk to mixture and stir in well
Add bicarbonate of soda to mixture and stir in well
Heat 2/3 of coconut oil in medium frying pan
and the rest of the coconut oil in small frying pan over a medium to high heat
Slice the remaining 50g of banana into 1cm slices. When your small frying pan is ready, add to the pan
Add the pancake mixture to medium frying pan and ensure evenly coated. Turn heat down to medium.
Add banana slices to small frying pan and turn heat down to medium
Turn banana slices every minute until golden brown on both sides then remove from heat.
When pancake mixture lightly bubbling and you are able to ease it up and over with fish slice then flip
When pancake golden brown on other side remove onto a plate.
Add a drizzle of honey