BYE 2017!!!

2017……. What can I say, you were a bit of a head banger weren’t ya!!

Break ups, make ups, cancer scares, depression, anxiety, binge eating….
Then there were house moves, meeting incredible women I now can’t imagine being without, getting qualified in the fitness industry, getting qualified in the nutrition industry, business start up’s and celebratory nights out with amazing people that I will never forget!
Nearly every time I started walking in one direction the road would get windy and it was like someone was screaming PLOT TWIST!!!
What’s more, is nearly everyone I know, had a rough 2017. In some cases, I would even go as far as to say I had it easy.
I aint mad bout it though!! Not even a little bit!
Every one of those experiences taught me something new about myself, taught me to trust strangers a little less, my intuition a little more.
2017 taught me how to be alone, how to be my own best friend and how to love myself in a way I never really had before. That journey of finding me, has helped me to be a better person to others in my life. So when they say being selfish is a bad thing – is it? Really?
My prediction is that 2018 will continue to trial and teach all of us, and my hope is that we can use our experiences from 2017 to create new blessings for our lives going forward. Why be bitter when you can be better?
So long 2017. I’m over you. Come at me 2018!!


Pre and Post Workout Nibble Ideas!

Reasons to eat 45-60 minutes pre-workout: Fuel. Aim for 30-40g protein – research from the University of Birmingham has shown that pre-workout protein will likely help to build more muscle due to spiking your plasma amino acids encouraging protein synthesis. Then aim for 30-50g carbohydrates for performance boosting benefit. Simple.

Reasons to eat within 60 minutes post workout: Refuel. Aim for 30-40g Protein - Post workout protein has proven in numerous studies to stimulate more protein synthesis than protein eaten whilst at rest. Aim to accompany this with 0.5-1g per kilogram of bodyweight of post workout carbohydrates - Post workout carbs help to replace glycogen (energy stores) that your muscles have depleted during the workout. Research from the University Federico II, Naples has also shown that when consumed with protein post workout carbohydrates can quickly raise insulin levels AND keep them elevated for longer periods of time.  

You can add fats to your pre-and post-workout meals, but, there is no evidence that they will complement the other macro’s in fuelling or refuelling regarding your workout. But they taste good so… knock yourself out!

I’ll keep the rest of this short and maybe you can reference this post to get some ideas for pre-and post-workout nibbles:

 Quick Pre-Workout Energy Snacks:

Pre-Workout Yoghurt: Mix together 125g 0% Greek Fat Yoghurt (I love fage) with a small handful of blueberries/raspberries, drizzle with some honey and consume!

Proats: 45g Oats cooked with hot water for 1-2 minutes in the microwave, then scoop 1 scoop of your favourite whey protein (I love me some PES Science snickerdoodle) and top with a small banana. Sliced banana. A whole banana would just look weird.

Protein Smoothie: In a ninja/kitchenaid/bullet – whatever blender you have, blitz together 45g oats, 1 scoop whey, handful of mixed frozen berries and 100ml water – add more water if needed as you go – I like mine thick.

Banana and Almond butter on wholemeal toast. – Do you really need instructions?

125g Turkey or chicken breast with sliced peppers and cucumber in a wholemeal tortilla

125g Turkey or chicken breast with greens and sweet potato!

Quick Post-Workout Foods:

Whey protein shake with a side of banana.. simples.. or:

Protein pancakes, mix together 4 egg whites, 45g rolled oats, 125g cottage cheese, 0.5tsp baking powder and 0.5tsp vanilla extract. Over a medium to low heat cook until the pancake bubbles the whole way through, flip and cook for another 30-60 seconds. Top with fruit of your choice.

Scramble together 4 whole eggs, or 1 whole egg and 4 egg whites with black pepper. Add a cup of chopped veggies such as spinach, onions, mushrooms, red bell peppers. Serve with a slice of wholemeal toast.

The mini ploughmans: create a mini snack pack of deli turkey, low fat cheddar cheese, 1 sliced apple and some grapes.

Tuna and Chickpea Salad: Thoroughly drain and wash a tin of chickpeas, mix it together with a can of tinned tuna, spring onions, tomato and diced cucumber – this would make 3-4 servings, so a good bulk make post workout meal.

Burgers: Lean beef is a great iron rich source of protein, what more of an excuse do you need to layer a lean beef burger with some pickles on a whole wheat bun?

For more, check out this great article Post Workout Mistakes by Mass Gain Source! 


Blondes Foodie Staples! With Macros!

Hello my little foodies and fitness enthusiasts!!

If you’re like me, you’re already starting to rev up for 2018 - goals firmly in place, diets planned to shred off the extra calories we’ve consumed over the holidays and new fitness ventures.

I could sit here and sell my personalised nutrition plans (which of course are available) but I thought I’d spend some time giving you my top 10 basic bodybuilding/ shredding food staples with macro’s that you should consider consuming more of in 2018!

Eggs -  one of the most nutritious natural foods in the world – source of protein and loaded with healthy fats. Don’t sweat the cholesterol on these bad boys either, it’s of the good kind, and unless you have been warned by doctors to watch cholesterol levels – you’ve got nada to worry about! Macros per 1 large egg: 73 Calories / 6g Protein / 0.5g Carbs /5g Fat

Avocado – Not one of my favourite fruits if I’m honest, but due to the high levels of fibre, potassium, vitamin c and healthy fats – I make a point of making sure I consume at least 1 avocado per week. Macros per 1 Avocado: 322 Calories/6g Protein / 17g Carbs / 29.5g Fat

Chicken Boobies – one of the highest sources of protein, cost effective (especially when bought in bulk) low in fat and calories. Macro’s per 85g chicken breast: 135 Calories, 27g Protein/0g Carbs/3g Fat
Salmon – A tasty high source of protein and Omega-3 Fatty acids, also including vitamin D and lots of other nutrients to make that pretty face of yours glow! Macros per 85g Salmon: 155g Calories/21.6g Protein/0g Carbs/6.9g Fat

Chia Seeds – these little beauties can be mixed into most any liquid based dish and they are packed with fibre, magnesium, manganese, calcium … the list goes on. Macros per 15g Chia Seeds: 65 Calories/3g Protein/6g Carbs/5g Fat

Spinach – Most of the calories in spinach comes from protein (oioi popeye) but it’s also one of the best sources for Potassium, magnesium and iron! Macros per 100g Spinach: 23 Calories/2.9g Protein/3.6g Carbs/0.4g Fat

Broccoli – Next to Brussels, this has to be my favourite veggie and for a good reason too, it is an amazing source of fibre, vitamin K, vitamin C and is higher in protein than most other veggies! Macros per 100g Protein: 35 Calories/2.4g Protein/7.2g Carbs/0.4g Fat.

Oats – You only have to watch my Instagram stories for a couple of days to get a real feel for how much I love my oats. There is just something so warming and comforting about them! it helps that they are full of nutrients and contain the super loaded fibres called beta glucans – these aid in your digestive health. What can I say, I’m on a time crunch – I like plain sailing in the morning bathroom ventures. Macros per 90g Oats: 330g Calories/15g Protein/ 60g Carbs / 6g Fat.

Sweet potatoes - freaking love me a potato. All potatoes! What I like especially about sweet potatoes is that they are LOADED with antioxidants. And you can top them with anything -  sweet stuff, savoury. I like mine with a little bit of coconut oil and cinnamon…. So making this for my dinner tonight! Macro’s per 85g Sweet Potato: 75 Calories/1.8g Protein/17.4g Carbs/0g Fat

Apples – High in Fibre, antioxidants and vitamin C an apple a day….. will fit into your macro’s like: 52 Calories/0.3g Protein/13.8g Carbs/0.2g Fat


Christmas Protein Pancakes! (With Macro's)

Ingredients to serve 2:

25g unflavored whey protein
25g blended oats
1 medium ripe banana
1 egg, 2 egg whites
1 handful of spinach
1 tsp baking powder
2 tsp coconut oil

How we do:

Place all of the ingredients except for the coconut oil into a food processer and give it a good blitz
Heat half of the coconut oil in a frying pan over a low to medium heat and carefully spoon in 4 circles of pancake batter
After a couple of minutes when you start to see small bubbles rising in the middle of the pancake, flip and cook the other side! Easy!

Repeat, serve and eat!

Macro’s per serving: 240 calories, 20g Protein, 9g Fat, 24g Carbs


Protein Egg Nog! (With Macros)

Want the perfect high protein drink to snuggle up with in front of the fireplace? Blondes got yo back!

Ingredients to serve 3:

250ml skimmed milk
1 scoop vanilla whey protein
1 cinnamon stick
0.5tsp freshly grated nutmeg, plus a little extra for serving
2 eggs, separated
1 tbsp sweetener
And optionally… a shot of rum!

How we do:

Add the vanilla whey and milk into a shaker and give it a good shaking too
Pour into a small saucepan and add the nutmeg and cinnamon stick. Heat very gently, do not allow it boil or it’s going to curdle - then remove from the heat just as it reaches the point of boiling. Leave to steep.
Using a handheld whisk give the egg yolks and sweetener a good seeing too until combined and thick.
Combine the eggy mixture with the whey mixture and stir until combined and smooth – then if you fancy it, in goes the rum!
Put this mixture into the fridge to cool for 30 minutes. Before serving beat the egg whites until soft peaks form and gently fold into the egg nog.
Serve with the little bit of nutmeg you saved earlier and enjoy! Xo

Macros per serving: 150 calories 9g carbs, 14g protein, 6g fat.