Batch Bolognese For Building

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Batch bolognese for building… Bodybuilding of course.

 

 

Who doesn’t love having a go-to batch of something to transform into your favourite dish? I know I certainly do. For a busy bee like me I need to have simple and easy protein-packed portions of my favorite macro-friendly foods ready to transform into a quick and tasty post-workout feeds. I love cooking,but the last thing I want to do after a hectic day is spend 2 hours in the kitchen. I want my food and I want it fast!

 

For me, the easiest of these is a simple and adaptable mince base. Having turned pescatarian after a recent flirtation with veganism, my go to ‘mince’ is a soy based one, but all of the meal ideas below could be easily adapted with a turkey or chicken breast mince – which, would actually give you a lower fat count, leaving your fat macros for those beloved jars of peanut butter, or equally substituted for a lean beef mince for roughly the same macros split. For those of you that don’t count, you can choose whichever you prefer for flavour.

 

So, for me, making a big old batch of a tasty mince base is a great way to make sure you have something to eat in a hurry without reaching for the takeaway menu. It’s certainly a healthier and tastier option in my humble opinion!

 

To make a great base that you can use for a chilli, a low carb bolognese or even as the base for a burger you’ll need the following:

 

  • Some mince of your choice
  • Garlic – because garlic really does make everything taste better, and it’s great for the old ticker.
  • Red onion
  • Tomato purée
  • A couple of old tomatoes (new ones are fine but I find that it’s a good way to use up old ones)
  • Green peppers (or any of your choice, I just like green for colour purposes)
  • Olive oil
  • Oregano
  • Himalayan pink salt (any salt technically will do but I love the mineral flavour given by this salt and it has the added health benefits)
  • Black pepper
  • Tsp Marmite – you have to trust me on this one, even those who hate it, will love the depth of flavour this adds.

 

Method:

 

  1. Finely dice your onion and garlic (or use a garlic purée like me because a. It’s far more concentrated, b. It saves a lot of time, c. You don’t get smelly garlic fingers!)
  2. Heat the olive oil in a pan over a medium heat and add the above. Cook until softened.
  3. Add in a tbsp on tomato purée and continuously mixed in the pan for 2-3 minutes
  4. Roughly chop your green peppers and cook for around 5 minutes until also softened and browned.
  5. Add your mince, I would say roughly 300g at a time maximum to ensure that there’s an even spread of flavours with the other ingredients.
  6. Cook the mince until the colour has changed and it is well cooked through.
  7. Take your tomatoes and roughly chop them. Add to the pan.
  8. Add two cups of water, the oregano, black pepper, and marmite.
  9. Cook down for a further 15 minutes on a medium to low heat with the lid on.
  10. After this time you should notice that the water has reduced to almost nothing and your tomatoes have cooked down into a delicious mushy consistency and mixed in with the mince beautifully.
  11. If you need to, remove the lid and cook down for a further 5 minutes until the sauce has thickened to your liking.
  12. Taste and season with the salt to your liking.
  13. Set aside to cool and portion or eat immediately with the accompaniment of your choice.

 

The two photos attached to this are two ways in which I love to serve my mince, both of which just so happen to be low-carb methods too. Feel free of course to switch it up.

 

First dish pictured is my spicy version with lettuce ‘tacos’. Of course you could use real tacos, but I love the freshness and crunch of those super cold, crisp leaves. To adapt the mince for this simply fry over a little chilli in some olive oil, add in some roughly chopped red peppers and courgette and cook until softened. Add in your mince mix and cook until hot through, generally just 5 minutes. Tip out and serve. And it really is that simple. I topped this with a big dollop of soft blue cheese as a treat but equally it’s just as delicious with a dollop of Greek yoghurt or my current food obsession; cottage cheese!

 

The second adaptation is more of a straight forward ‘I have no time thank goodness I had that’ situation! I quickly pan-fried over in a little olive oil spray some additional peppers and some mushrooms and added the mince mix. Separately I quickly cooked some konjac noodles, again you could easily substitute for proper pasta, I had clearly used up all my carbs for that day! Once cooked, pop the mince on top and you have a healthy, home-cooked ‘spag bol’ in minutes.

 

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The great thing with having this go-to mince is you can literally use it as a base for anything. Make enough and you have Tupperware meals for days that you can adapt or change the accompaniments to. And to transform into burgers, simply add an egg, smash together and fry over or grill.

 

Food is fuel that’s for sure, but it has to be enjoyable and tasty and easy to prepare to. We all live hectic lives but there’s no reason we can’t eat tasty and healthy with minimal fuss and faff in the kitchen.

 

Enjoy our mince-based meals!

 

Until next time my lovelies, FitFood love and hugs

 

Twitter- @Miss_Danny

 

Danny X

Fat Loss In A Flash

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Fat Loss In A Flash

When leading a busy lifestyle, balancing a hectic work schedule, a busy home life, making time to catch up with friends, where does the gym fit in?
Many of us have great intension to train at least three times per week, whether it be to add muscle, burn fat or for general health. But for some reason or another you’re only managing one session at a push, and its turning out to be a pretty half hearted session. So what can we do to rectify this?

We have created 5 fitness tips to ensure you get to the gym three times per week

 

1. Plan ahead – have a look at your diary, block out times to workout

 

2. Hire a personal trainer – we all tent to take things that little bit more serious when money is involved, invest in your health.

 

3. Find a collogue who has the same goal as you – buddy up with a friend, motivate each other and maybe add forfeits for any cancelled sessions

 

4. Group fitness- working out in a group can be very fun yet also very effective. Finding something that you enjoy will defiantly help you be more consistent

 

5. Follow along with our fat loss in a flash program – we have created a short workout that will have you in and out of the gym in a flash. With a mixture of compound exercises, this program will put you though your paces but also give you some direction of what to do in the gym which many people lack.

The Program

Exercise                                                                            Sets/Reps         Tempo       Rest

A1 Sumo Deadlift                                                              5×8-10             3010        30sec

A2 Barbell Push Press                                                      5×8-10             20×0       30sec

A3 Walking Lunges                                                          5x30M             2010        30sec

A4 Deadmill                                                                      5×30 sec          x0x0        90sec

 

Checkout the video below for more details on the exercises

https://www.youtube.com/watch?v=07e2msZpk5s

 

 

 

 

If you have any further questions please do get in touch one or our personal trainers, it would be a pleasure to help reach your fat loss goals.

Reasons Why You’re Not Getting Results

untitled (1 of 1)-32 Reasons Why You’re Not Seeing Results From Your Workouts

Have you been spending a lot of time in the gym or at home working out but haven’t seen any significant results? There is nothing worse than not reaping the rewards for your hard work. If this is how you’re currently feeling then do not feel down for long because I explain exactly why this is happening.

I know how frustrating it can be to have given up chocolate and hit the gym but not seeing the results that many others seem to boast about. When you first set out on your fitness goal you were probably feeling pumped and excited. You are probably now feeling a bit down because of the lack of results which will make you want to turn to comfort food.

To solve this mystery, here are two reasons why you might not be seeing the results you wished for:

Repetitive Workouts

Your body is made up of a lot of different muscles which you will need to exercise and become familiar with. There is a reason why Arnold Schwarzenegger was a famous bodybuilder… because he knew how to workout every single muscle in his body.

To get the best results, it is important that you switch up your workouts instead of doing the same workout over and over. For example, one week you will do two weights sessions and Yoga and the next week you’ll do three weights sessions and Boxercise. Changing your workouts will not only help get better results but it will also stop you from getting bored.

You’re Too Hard On Yourself

Sometimes you can just be too hard on yourself. Try not to set your expectations too high to avoid being disappointed and falling of the fitness bandwagon. Set yourself reasonable goals or even better, just aim to live a healthier lifestyle.

The less stress you put on yourself, the more you will be able to enjoy your workouts and get better results.

If you would like to see results please get in touch one of our personal trainers would love to help get you on track and results you deserve.

Fit for Summer Workout

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The importance of planning and Training different strength qualities

 

One of the key essentials for any competitive athlete or individual is to develop strength, regardless of the sport in question. Traditionally if the skill set and mental state is the same then the stronger athlete usually wins. When getting in shape for a contest it is important to work through all energy systems and hit all muscle fibres. When an athlete prepares to compete in any event periodization is paramount to success. This ensures that each session is planned and measured, prevents over training and most importantly plans for the athlete to peak on a given date.

To achieve this it is a good idea to begin with a strength training protocol. a 5 day strength programme with a 2 days training back to back, followed by 1 rest day, then 3 days training back to back followed 1 rest day. Each split is purposely designed to allow enough rest for the body parts to recover and develop neurologically.

initial phases of a strength programmecan be designed to hit fast twitch muscle fibres and strenuously work the nervous system to prepare for the next part of hypertrophy. By developing the nervous system and increasing strength it enabled you to lift more weight in hypertrophy phases therefore increasing lean muscle and burning fat at a faster rate.

One of the biggest mistakes people make is chopping and changing programmes and not measuring or aiming to improve on the previous performance. Another error is to stick at a particular programme for too long. Any more than 6 weeks and the body will have adapted and possible gains will be compromised

The next part of a training phase can be the hypertrophy section of the. The primary function to still train heavy enough to keep as much lean muscle as possible whilst incinerating body fat. A big mistake that many people make when trying to lean down is they drop the weights too quickly and sacrifice both strength and lean muscle. When preparing to train for hypertrophy the focus shifts from the neurological system (as was done in the strength phase) to the muscular system. Reps are upped and rest times are shortened. utilizing a large number of supersets in a hypertrophy programme. Firstly by using supersets there is much more neuromuscular stimulus provided for muscle growth in a shorter space of time. It also allows for shorter rest periods with the added benefit of producing growth hormone. The higher the growth hormone output during training the higher the fat burning properties.

Another facet that can be added to a programme is interval training. This is also known as high intensity interval training (HIIT) and if done properly is extremely effective in burning fat compared to regular cardiovascular training.

A hypertrophy routine can be split like this, Monday and Tuesday as resistance training, Wednesday was interval training and small muscle groups (calves and abs), Thursday and Friday resistance training and Saturday interval training and small muscle groups.

 

 

 

 

 

 

 

Here is a Muscle building Program foe Shoulders and Hamstrings

 

 

Hamstrings and Shoulders

Exercise                                                         Sets Reps       Tempo       Rest

A1 Romanian Deadlift                                     4 x10to12      4010
   75sec

A2 Seated Dumbbell Press Neutral Grip       4x10to12         3010   75sec

 

B1 Prone Hamstring Curls                              3x 8to10         31X0       0

B2 Good Mornings                                          3 x12to15       3111     60sec

 

C1 Seated Lateral Raises                                3 10to12         2010     0

C2 Standing Military Press                            3 10to12         3010     60sec

 

D1 Hyper Extension
                                     3 10to12          3013     0

D2 Single Arm Cable Lateral Raise           3 10to12          2012     60sec

 

 

For more information about personalized plans, please get in touch one of our personal trainers would lover to help.

 

get fit now

 

 

 

Fat Loss Cardio Workout

 

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Fat Loss Cardio Workout

Fasted cardio, intervals, steady state, cardio pot weights, cardio pre weights; bur which is the best? In my opinion people just need to move more, find something that you can consistently do then work your ass off. Far to often many of us overcomplicate things, mistaken facts for fiction, then funnily enough end up not doing much at all and then wonder why a few month down the line we still look exactly the same.

 

The energy systems

 

ATP –CP System

This system provides immediate energy, but is burned out really quickly so it is not the daddy of fat loss, however you will get stronger training this system which will enhance your work capacity. This energy system is highly active during short bust exercises like sprints, strength and explosive training.

 

Anaerobic glycolytic system (lactic acid)

The Anaerobic glycolytic system (lactic acid) will produce a lot power but not as quickly as the previous system mentioned, that being said, this system will not be fatigued as fast as the APT system. Training this system is great for fat loss, as you will burn stored carbohydrates to help fuel part of this system. A typical session to utilize this type of training could consist of functional hypertrophy, boxing, sprinting training (medium distance work) and strength training.

 

Oxidative aerobic system

When working at lower intensities but for long periods at a time, when glucose become absent the body begin to tap in fat as its source of fuel. So in this case you can burn fat whist feeling relatively comfortable throughout, the downside is that due to is long continuous nature, this type of training can feel boring to most. You can train at this intensity in numerous ways, 5k runs, hiking and higher rep resistance endurance training.

 

Here is a cardio workout created by the guys at the Altitude Centre, based in The City Of London. This workout will get you burning tones of fat plus help you build a body to be proud of.

 

 

3 x 2m (1m recoveries)

 

4 x 90s (45s recoveries) @ 0/1/2/3 % inclines

 

5 x 1m (30s recoveries) @ 4/3/2/1/0 % inclines

 

For more information on how to sculpt out a “banging bod” please get in touch, one of our personal trainers would love to help.

Chest And Back Hypertrophy Workout

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Chest And Back Hypertrophy Workout

 

 

From training many male clients wanting to pack on slabs of muscle, building a chest has always been placed highly on the wish list.

But how is it done? Firstly let me make clear that there is not one single workout routine that works the best, as there are many that can have a positive effect on the body.

 

I have found great success with both myself plus clients utilizing a post exhaust workout routine. A post exhaust workout consists of applying an isolation movement directly after a compound exercise. During a post exhaust routine you will pair same muscle groups to perform supersets, the first being a taxing compound movement followed by a less demanding exercise. The idea of this training method is to further fatigue the same muscle groups, the accumulation of the damage is important to muscle building.

 

So here is a workout that will square your peck sand buff up your back.

Chest and Back Workout

Exercise                                               Sets/ Reps          Tempo             Rest

 

A1   Incline Dumbbell Press                1×10, 8,6,6,15         3010                 90

A1 1 Arm dumbbell Rows                    1×10, 8,6,6,15         3010                 90

 

B1 15 degree Dumbbell Press           4×8-10                       3110                  0

B2 Incline Bench Cable Fly                 4×12-15                   2010               120

 

C1 Lean away Lat pull-down               4×8-10                     3011                 0

Semi supinated grip

 

C2 Incline Cable Pullovers                   4×12-15                   2110                 120

 

 

Additional Notes:

 

3010 means
3 second eccentric (on the way down)
0 the bottom part of the  movement
1 in this case means as fast as possible but this is the concentric ( the way up)
0 the last number the finishing point of the movement

 

Keep Track of every session, meaning record the weights you lift keep your form as strict as possible AND STICK TO THE TEMPO

 

You will need a stopwatch every session STICK TO THE REST PERIODS not a second sooner or later! 90 rest means your hands are on the bar and ready to go at 85 seconds.

 

A1,A2- This means super set but check to see the rest time at the end of each exercise A’S are paired B’S and C’s Ect…..

 

 

Have fun with this and as always please get in touch with any question you may have. One of our personal trainers would love to help.

 

 

Muscle Building Back And Tricep Workout

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Variation is very important As I’m you may here very often within the fitness industry. The effectiveness of any program has a direct correlation to extent that it challenges the body.

The more familiar you become to a program the less your body will respond to it, purely because your body has become accustomed to it. Your body’s natural response to a form of stress caused my training is to become stronger.

 

A common mistake many trainees make is to stick with a program far too long, or not long enough. Aim to stick with your program for 3-6 weeks depending on the goal, but within that 3-6 week you still have multiple variables you can play with. The tempo of the exercise can be altered to add more or less time under tension, aging this will all be down to what strength quality you wish to stimulate. The number of sets is another variable that you can manipulate, sometime three sets of ten will just not cut it, get creative but always have in mind what you would like to achieve from the training program.

 

Below we have created a muscle building workout that will kick start your gains, as you can see we have used a different variety of rep schemes, tempos plus rest periods.  week 4 will be a de-load week where you will perform 60% of total volume.

Enjoy the muscle building

Exercise Tempo Rest week #1 week #2 week #3 Week #4
A1Fat grip neutral chin 10/10/8/8/6 4011 90        
A2 Close grip bench 10/10/8/8/6 3110 90        
 
B1 t bar rows 3×8-10 3010 0        
B2 wide pulldowns 3×8-10 3011    0        
B3 45 degree sup pulldowns

3×10-12

 

 

2010 120        
C1 Dips 3×8-10 3010 0        
 
C2 ez French press 3×8-10 3011 0        
C3 overhead rope ext 3×12-15 2011 100        

 

 

 

If you have any questions, or would like to book in a consultation with one of our personal trainers to discuss how you can create the body your desire,

Please get in touch.

Shoulder And Bicep Workout

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Shoulders and Bicep Workout

 

Everyone loves the idea of wide shoulders and bulging biceps but how many of us actually achieve this?

 

To get the most out of your shoulders as well as biceps you should try to include a variety of volume plus angles.

 

Below is a workout that will have you looking like a superhero!

 

Exercise                                                     Sets/ Reps               Tempo           Rest             

 

A1 Neutral Grip Shoulder press                        4×6-8                           4010                 10

A2 Neutral Grip Shoulder press                        4×12-15                       2010                 90

 

B1 Close Grip Preacher Curl                              4×6-8                           4010                 10

 

B2 Close Grip Preacher Curl                             4×12-15                       2010                   90

 

C1 Seated Lateral Raise with                              3×10/10/10               3010                  90

External rotation

 

C2 Incline Hammer Curls                                    3×10/10/10              3010                  90

 

 

Workout Notes:

 

The A’s plus B’s are super sets; you select a weight that you can complete 15 reps with. Begin With a set of 6-8 reps, rest 10 seconds the complete 12-15 reps at a two second eccentric tempo. Once you complete 4 sets of A’s move on to the B’s, or you can complete one set of A’s rest 90 seconds then complete one set of B’s.

The C series are drop sets; complete 10 reps, drop the weight, a further 10 reps drop the weight and then complete the final set of 10 reps.

 

Enjoy!

 

If you would like help to reach your true training potential, please get in touch; one of our personal trainers would love to help.

 

 

 

Abs In a Month?

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Is it really possible to see my abs in a month?

 

 

In this day and age we have grown accustomed to everything becoming faster plus more accessible. With fitness it seems the same trend has set in, we all want results yesterday!

 

But is it really possible to see your abs in 30 days? So you hit the gym for a whole week yet no results. You decided to really go for it on week two but in your head you’re already defeated.

Why is this so hard, am I expecting more than what my genetics and physiology will allow?

 

Immediately results are always expected; a smaller waist, bigger biceps; squared pecks and chiseled abs are always high on the fitness wish list.

 

If you’re running thin on patients or if you feel this fitness malarkey isn’t for you, rest assured there is light at the end of the tunnel.

 

Getting on Track

You could lose a lot more fat than you would think possible if you actually knew how much you are over eating. I have seen many clients achieve rapid results just by keeping a food diary then bringing the calories down to optimal then creating a deflect in calories. Research shows that the majority of us consume more than 50% of our calories from carbohydrate; this approach is not for everyone. Your diet should be adapted upon body type, body composition plus activity level.

A good head start on beating this carb extravaganza is to aim to consume some protein at every meal and to load up on the veggies. Get creative with your food, balanced meals alongside controlled portions will turn you into a fat burning furnace whilst improving your body composition! Think outside of the cereal box

How many Crunches should I do?

My answer to that question is; not that many. Some of the best ways of seeing your abs in a short space of time do not involve doing any crunches at all! If you would like to burn tones of fat, use a mixture of multi-joint compound exercises alongside cardio. Training with the most bang for your buck exercise will result in more calories burned leading to fat loss. If you’re pressed for time train in a circuit fashion this way you can kill two birds with on stone and get ripped without any crunches!

An example of this style of training is below; remember you do not need to use all your tools at once.

 

Exercise                    Tempo     Sets/ Reps             Rest

A1 Split Squat           3010           5×10-12               30 seconds

A2 Lat Pulldown       3011           5×10-12                30 seconds

A3 Leg Curls             4010           5×8-10                 60 seconds

 

 

Can I see my Abs Yet?

It is important to keep track of your progress but I encourage clients to do this with the mirror rather than the scales; remember we want fat loss not just weight loss. If I was to tell you your going to lose 1-2lbs per week but by the end of the month you’d have shaved inches off your waistline would you take that? I’m sure most people would.

 

Another reason to focus on fat loss, over weight loss is, the lower your body fat the bigger and more defined your muscles will look…. Result!

 

So how do you see your abs in 30 day?

 

Priorities training

Be accountable for what you eat

Don’t over complicate things

Take Ownership

Focus on what you do want to happen and less of what you don’t

Determination

Be Consistency

Train hard, then train harder, and you’ll see your abs in 30 days.

 

if you too would like to see your abs, please get in touch, one of our personal trainers would love to help.

Back And Shoulder Workout

Back And shoulder Workout

 

Doing back and shoulders at all this week? Try some of the exercises we do in this video! One more thing, Tirrel Grant is always saying how important it is to increase the intensity of your workouts! So don’t slack!

clink below

 

if you would like to take your physique to a all new high, please get in touch, one of or personal trainers would love to help.