Macro Happy Banana Omelette!!

I like to train most mornings, simply because it sets my day up well. Sometimes I just do fasted cardio and then head back to the gym later in the day to do my weights, and sometimes I skip cardio and just weight train. Sometimes I’ll train 4 days in a week, some week’s I’ll train 6. Right now I am just doing what I feel like doing and what makes me happy. I’m slightly notorious for being late to the office too, unless I have trained. On days I train I wake up around 4/4.30am, I’m in the gym by 6.30am latest which is just around the corner from my office meaning on these mornings I skip all the morning traffic that can cause a 24 mile trip to take up to 90 minutes. On top of all of that, it makes me feel good and kick starts my day full of happy endorphins. Winner winner for Blonde.
Once I finish training I freshen up, dress up and head to the office about 20 minutes before I’m due to start work and refuel my body with a relaxing breakfast and cup of tea.
Here is the recipe for today’s super simple breakfast! 
Banana Omelette:
300g Egg whites, I use two chicks or muscle food
1 whole free range egg
1 whole banana
1 tsp of cinnamon/vanilla
-         Whisk together your egg whites & chop the banana, lay your banana on a non-stick pancake or omelette pan, pour the egg mixture over the top and sprinkle over the cinnamon.

-         Cook the bottom of the omelette on a low heat for a couple of minutes until all of the edges have raised – while this is cooking fire up the grill
-         Once the bottom of the omelette is cooked take your pan and put under the grill to cook the top. Double check the egg mixture is fully set by cutting into the omelette in the middle and both sides – sometimes the top is set but the middle can be a little runny in which case the omelette just needs an extra minute or so.

Macro’s for the omelette: 27g Carbs, 5.3g Healthy Fats & 38.6g Protein.

You can top with anything you like, to keep mine macro friendly I kept it simple and just used Musclefood fat free syrup.

This can be made ahead and reheated for 2 minutes in the microwave.


My Personal Goals 2017

Well I'll be damned, what a year 2016 has been… am I right? I’m right. I mean we have lost legends, Brexit, Trump… it’s been a challenging year for many. Myself no different. I’ve mentioned before the trials and tribulations, the closed doors of past chapters, people have walked of my life and I walked away from others… at the same time I opened my heart to a new world, started a new chapter and made new memories. Truth be told, despite the hardships this year has been pretty freaking badass!!!

So the main new thing in my life, well person is Francisco.. otherwise known as Kiko, or Keeks. He was the most unexpected surprise of 2016, we started off as best friends and to this day he is still my best friend, we just became so much more than that. I don’t post a lot about Kiko in my public media – there are reasons for this which I plan to go into in another post soon none the less he is very much a HUGE part in my life and my happiness. Kiko grew up in Madeira, an island of Portugal and he had a very different upbringing to me which has led him to see the world in a way I only wish I could have seen sooner. The contentment he finds in the simplicities of day to day life inspires me every single day and he is a lot of the inspiration behind the way I choose to live my life now. Less really is more when appreciated to the fullest.

I mentioned on my Instagram today that I was back in the gym after my mini Christmas break and from boxing day that’s when I generally tend to dive into my following years goals. Mainly because I’m impatient, I hate that limbo week between Christmas and New Years. I’ve enjoyed the festivities and I am ready to go!! Today I purchased this cute little booklet for goals and got to writing them out straight away. I thought it would be nice to share some of them with you, and the reasoning behind my new goals. I don’t go about these things lightly you know!

So… Inspired by 2016, here are some of my goals going into 2017:

Balance: I live my life at 100 miles an hour 80% of the time, one of my constant struggles has been the balancing act between my career, fitness, relationships and family. I often get caught up in determination for one element and in turn neglect another. All of these parts of my world mean everything to me, my first goal which I will prioritise over all the rest is to find that happy balance and ensure I am giving my best to all areas of my life that are of importance to me.

Fitness: I conquered several of my fears in regards to fitness this year and achieved more than I ever have – that being said I have much more to learn. There are two key roadblocks I need to get past to get to the next stage in my fitness goals, the first being my fear of gaining weight. I need to learn to be confident in my body in every status it is at, to gain muscle I have to ditch the scales, eat more and lift those weights!! I have a plan though… and it’s in progress. Once I’m in flow I’ll share with you. The second mental roadblock I need jump over is my hate of rest days – my early morning work outs set my day off with a bang and an instant feeling of succeeding, they give me a sense of purpose and a reason to get up and go if you like… on my rest days I feel like I am out of routine and often demonstrate an attitude of a lost puppy. Too often this year I have skipped out on rest days not allowing my body to recover and muscles to grow which I feel has held me back tremendously.

Money Money Money: I am notoriously bad with it. I earn it, I spend it. Just recently I have got more into minimalizing areas of my life to appreciate what I already have more. I have also learnt to value my time – having so little of it free, when I go to purchase an item I have taught myself to think ‘how many hours, would I need to work to pay for this luxury? Is it really worth it’ Last week I boxed up 30 odd some unused nail varnishes and gave them to Kiko’s niece, today I put together a big bag of clothing, again some unused for my local cancer research charity store. Whilst those items have ultimately not gone to waste and will be appreciated, that’s several hundreds of pounds I could have put towards something for my future. I HAVE to stop mindlessly spending my future. I have some really good ideas for how I am going to start saving money and minimalizing my life, all of which I will share as I do and I hope they can be of benefit to yourselves.

Career & Education: going hand in hand with the above, in 2017 I plan to work harder than I ever have before. Finish my qualifications in personal training so I can offer qualified coaching. Take every opportunity to better myself in my day job, and every opportunity to learn something new, be it free online courses, reading more, listening to more podcasts, watching youtube videos is one of my favourite things to do I’ve mentioned before, you can learn so much from how other people live their lives and find instant inspiration should you take the time to look for it.

So there you have it, my main goals for 2017, the what the why’s and some of the how’s.
As always I would like to thank everyone who takes the time to read my random rambles, everyone who has supported me and Blonde Ambitions through 2016 and I can’t wait to share another year of my life with you in 2017!

My love always, Blonde xox

Christmas 2016 ~ In Pictures

Hey Guys! Gals! Whoever is reading… (Thank you) I hope you all had a truly magical Christmas!

I had a fairly low key one, mama bear made a killer buffet of treats on Christmas eve and then spent Christmas day at home with the mister enjoying fine foods, snuggles, board games, Christmas movies and more snuggles. To say I was spoilt this year is a total understatement. I must have been a lot better behaved this year than one thought! A two night stay away with the mister paid for by my mum & dad, all of my favourite perfumes, some clothing, smellies, accessories, Pandora. Spoilt, totally spoilt. My last training day was Christmas eve eve.. so I had Christmas eve and day off, and was back to my usual training programme today. I enjoyed every mouthful of what I ate and there were no limits, I fully enjoyed the day. Even enjoyed me some boxing day chocolate dessert despite being back in the gym – why not, I simply don’t believe in wasting good food! Here are a few snippets from one of my favourite Christmas’ of all time.

From my house to yours, I wish you the merriest of the remaining holidays and all the best for 2017, Blonde xox


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Photoshoot Prep 2016!

Hello my fellow foodies and fitness fanatics!!
What a crazy, trialing and full of tribulations but amazing year 2016 has been!

I mentioned a little while ago that I was doing a shred for my first ever photo shoot!

… so I figured I would share with you the results and some details on how I did it!

19th August 2016

December 9th 2016

I tried a couple of different shredding methods before I settled on the one that worked the best for me…

* Intermittent fasting – eating all of my food within a set period of time and fasting for 16 hour periods -  worked a charm for the first couple of weeks and then my body started getting used to it and storing food to cover fasting periods…

* Then I moved on to carb back loading – eating protein throughout the day and eating ALL of my carbs in the evening after training.. again I plateu’d pretty quickly on this, I also struggled immensely with weight training on no carbs after a full day at the office and fasted cardio in the morning – wasn’t for me.

* Finally, meal plan 3 – this one was my lucky charm. 6 meals covering all fats, complex carbs and proteins throughout the day to keep me fuelled and allow me to keep up with my training. It was the exact same meals every day for 3 weeks solid.
Meal 1 – 3 egg whites, 1 whole egg, 25g smoked salmon and seeds
Meal 2 – 50g strawberries/raspberries, 50g blueberries, 1.5 scoops whey protein and a little water blended into a thick shake (sooo good, staple part of my daily diet even now)
Meal 3 – (Lunch) 100g Brown Rice, 100g Brocolli, 125g Chicken Breast
Meal 4 – (1 hour pre work out) 100g Sweet Potato, 100g Spinach, 125g White Fish
Meal 5 – 1 Scoop whey protein, Post workout
Meal 6 – 100 Salmon fillet, 100g Spinach or green beans.

Exceptions: Cardio only days, remove Sweet Potato from meal 4.

Supplements: L-Carnitine x 2, BCAA mixed with 25g Dextrose intra weight training. BCAA standard during all training. Grenade 50. Calibre workout. One multi vitamin daily. Quest impact whey protein.

Drinks: 2 x Coffee’s with skimmed milk and stevia, one in the morning and one at lunch. Green Tea – Unlimited. Water – Minimum 4 ltres a day.

Exercise, Fasted cardio – 7 mornings a week. Weight Training – 4 evenings a week – 2 lower body, 2 upper body – high volume training.

HighsSkin looked incredible from all the micro nutrients and clean foods, energy was high and consistent. Slept like a baby. Abs really started showing quickly.
Lows: Bland food… I missed cooking adventurous meals and got so sick of salmon it was unbelievable. Probably couldn’t have continued this level of strict eating longer than the 3 weeks I was doing it.

Photoshoot week… I kept all of my foods the same, stopped drinking water around lunch time the day before. Got my first ever pro fake tan the night before the shoot, my goodness what a difference it makes to your physical appearance! On the morning of the shoot pre shoot I had two coffees and half a bag of haribo to have a slightly less flat appearance.

There you have it, exactly how I shred down 7lbs and 3% body fat for my first ever photoshoot :0)

One thing I plan to continue post shred is the 5-6 meals throughout the day, drinking 4 ltres of water a day and keeping 80% of my foods non processed.
Instant changes: Cardio is cut down to only 3 days weekly, still weight training 4 days a week however I am now doing this mainly in the mornings so that I can enjoy some spare time at home in the evenings over the festive season.

The diet above, and cardio levels is a quick fix method – it should never be done for extended periods of time. Fasted cardio over extended periods of time can cause detrimental effects on your metabolism.
All portions mentioned were set to me, for my weight and my physical goals. I recommend you always work out your own macro requirements using the help of a professional or macro calculator – you can then adjust portions to meet your macro needs.

Special thank you to:

Ash Bailey, David Alfonsi and Dave Titteron for unlimited advise and guidance through out the process.

Extra special thank you to: my darling Kiko <3 for putting up with me through the entire process, supporting and encouraging me to keep me going when I needed it most.

Photo shoot was with Simon Howard (would highly recommend, he relaxed me within minutes of being there, and all of the best photos were a result of my being relaxed)



 ·        25% of all male referrals to Ieso for depression and anxiety
occur over the Christmas period
·        Half of all UK men admit feeling depressed or sad over Christmas

Ieso Digital Health, the UK’s leading provider of online talking therapy (CBT), is urging men to seek help and not to ignore their anxiety or depression over the festive period. With the Christmas onslaught underway, many men will be experiencing a combination of excitement and trepidation.  Even those who love Christmas will admit to feeling more emotional pressure from financial worries, family conflicts or even feelings of isolation. But for those suffering with anxiety and depression, the festive season can be a particularly challenging time. 
·      During the 2014/5 festive period the number of men seeking help from Ieso Digital Health for depression and anxiety spiked increased by 41% compared to an average month.
·      These statistics are supported by a report conducted by the Samaritans, which shows the Christmas holidays are associated with higher levels of male depression: 48 per cent of men admit feeling low in December with 45 per cent saying their worries were the most troubling during the festive period compared to any other time of the year.
·      37 per cent of men report feeling lonely during Christmas and 30 per cent say they are stressed and anxious due to relationship and financial difficulties
·      Men in the UK are three times more likely than women to take their own lives with most of those victims aged between 40 and 44.
·      Male suicide also increases in the days following Christmas. 
According to Sarah Bateup, Clinical Director at Ieso Digital Health:
“Many men struggle to seek help for symptoms of anxiety and depression.  There are many reasons for this including lack of time, embarrassment or a general perception that they will be able to cope without treatment.  Left untreated, anxiety and depression can have considerable negative health effects.  Few times of the year put the body and mind under stress like Christmas.  For many this time of year can bring serious financial stress, or can mean being apart from children or loved ones.  It can amplify relationship difficulties and bring additional pressures to attend social gatherings or having to entertain family or friends.  Even the expectationsassociated with what the festive season should bring, can create additional anxiety.
Ieso Digital Health provides discreet one-to-one therapy, delivered in real time using written (typed) conversation, with an accredited cognitive behavioural therapist in a secure virtual therapy room. Delivered at a time and location that is both convenient and comfortable, Ieso online CBT combines the gold standard, psychological intervention for treating depression and anxiety – CBT with leading edge technology, making it accessible online and affording patients greater transparency, great accessibility and increased privacy too. 
According to Sarah Bateup:
“We know that men with depression and anxiety are much more likely to bottle up their feelings compared to women and suffer in silence. Online Cognitive Behavioural Therapy is confidential, and available outside traditional office hours making it more accessible for men. The Ieso online method means that therapist and patient don’t actually see each other and communicate onlineand this  enables patients to express themselves more openly and honestly, allowing more time to process the content than verbal communication would.
Ieso Digital Health also helps men overcome the stigma of mental health, by removing the need to physically attend a therapy session, by providing the patient with secure online therapy and at a time and location that suits them.”

       Ieso Digital Health, is a globally recognised health tech leader providing digital cognitive behavioural therapy (CBT).  The company is having a major impact in helping the NHS reach its challenging goals in mental healthcare delivery in the UK. 
·         Working in partnership with the NHS, Ieso Digital is revolutionising accessibility, affordability and quality of mental healthcare in the UK by providing online talking therapy (CBT) for people dealing with common mental health conditions such as depression, anxiety, post-natal depression and social anxiety.
·         Ieso technology connects patients with accredited CBT therapists across the UK, removing the need for face to face therapy, putting the patient in control and enabling them to access Online Talking Therapy at a pace and place that suits their schedule, removing major barriers such as stigma, geography and access out of hours. 
·         The effectiveness of Ieso Online Talking Therapy has been demonstrated in a successful clinical trial published in the Lancet. Ieso can also provide treatment for up to 44% less cost.
·         With one in four people in the UK affected by mental health conditions and one-third of GP appointments related to mental health concerns, intelligent and highly innovative technology platforms like Ieso Digital Health can play a huge role in delivering care where it is urgently needed. 
·         CBT is the recognized gold standard, evidence-based, psychological intervention for common mental health conditions in the UK and USA and Ieso Technology uses analytics and clinical measurements to report back on progress. 
·         Ieso is unique because patients are supported by a designated CBT therapist as they make progress, meaning that it not only uses the online medium but also engages at a personal level. Working these two elements together provides participants with a unique opportunity to develop their coping skills and to learn about themselves.”
·         Ieso can be accessed from all devices—including mobile, tablet and desktop.
·         The use of technology and written conversation improves patient choice and offers widespread access to effective, evidence-based, therapy. Ieso treats patients dealing depression and anxiety disorders. 
·         Since 2011, Ieso Digital Health has received investment from Imperial Innovations, Cambridge Angels, Harvard Business School Alumni Angels, and Ananda Social Venture Fund.


Monday Motivation - Get Out Of Your Comfort Zone!

Your comfort zone is your enemy

One of the biggest ironies i can think of, is when you live life trying to stay comfortable, life will send you more and more discomfort.

It’s true, life will send you more and more problems

Life will keep throwing rocks at you
Life will keep handing you resistance, struggles, issues.

And because people are so concerned about staying comfortable instead of growing and reaching higher, because people don’t want to address their limitations and move beyond them, they keep struggling.

Listen, you are not here on this planet to sip apple martinis on the beach and get yourself a tan.

You are here to grow.
And if you won’t make yourself uncomfortable life will give you plenty of reasons to push you out of your comfort zone.

So you have one of two options.

Either you commit to constant growth and feeling discomfort upon your own accord and you become the master of your own destiny, or you hand over the keys and you let life happen to you be default.

One path leads you to success and the other path leads you to constant struggle and pain.

It’s your choice.

Do you think Steve Jobs started apple feeling comfortable about it?

Do you think top athletes sleep their way to high performance?
Do you think oscar winning actors procrastinated their way to high achievement?
So why you giving in to wasting time with Netflix marathons? And to chronic procrastination?
Why are you running to the bar the second your best friend texts you to come out?

You have got to be willing to make the hard decision. You’ve got to be willing to feel uncomfortable.

To feel awkward, to face rejection, to fail, to feel pressure.
You’ve got to be willing to face those things, because that’s what’s necessary for you to grow

How many times have you looked at your life and said “Man, if i only knew then what i know now, i would live my life so differently”

So is it not possible then, that the life you are living now, you would be living differently, if you began to develop an awareness that you do not currently have?

Well guess what? The only way for you to develop knowledge and awareness is to try things you have not yet tried. To do things you have not yet done, to create things you have not yet created, to go to places you have not yet explored.

This is how you grow!

That is how you become the person who is worthy of sitting on the beach with their favorite drink, life rewards you with those experiences AFTER you do the work.
There is a real price to success, and LIFE collects the payments, and let me tell you something, life does not accept payment plans.

Life does not let you get away with experiencing things you have not yet earned.
Your sacrifice must be paid upfront and in full, and that is the only way you are going to achieve the life you want.

So i strongly suggest that you begin to pay with your discomfort.

I strongly suggest you start making those calls, that you start approaching that person, that you start practising kindness and compassion, over jealousy and greed, that you confront your anxiety, that you hit the gym, that you study harder, that you jump higher, that you begin waking up early, even if you’re not a morning person, that you destroy your procrastination.
That you start doing the things, that you KNOW, within your heart, you should have started doing a long time ago, so you can start to build the experiences and the knowledge that you need to succeed.
That is what i suggest to you.

And don’t listen to this as a voice on a video over some music.

Listen to this as a direct sign, a direct message that life is giving you, to wake you up, to help you acknowledge your own greatness.
It’s time!
It’s time for you to get uncomfortable, it’s time for you to start dreaming again, and start going after what was always yours, but what you’ve ignored for far too long.

And i promise, when you push yourself into discomfort, your friends will take notice, your colleagues will take notice, your family will take notice, LIFE will take notice, and life will begin to back you up. Life will begin to support you, and open doors for you and introduce you to the people who will take you to the next level, but you have got to take the first step!
So take it.

Take it and watch your life explode into greatness.
Watch new levels of the game unfold for you
Watch you develop into the person who you have always wanted to become.

It’s all waiting for you OUTSIDE of your comfort zone. GO FOR IT.

~Fearless Motivation