Coconut Protein Balls

These Vanilla & Cocao protein balls are a great for a quick post workout fix, or as a healthy snack at any time of the day.

Makes 12 – 14 protein balls

Vanilla & Cocao Protein Balls


  • 2 scoops of vegan vanilla protein powder
  • 1 teaspoon cocao powder
  • 1 tablespoon almond butter (or hazelnut butter)
  • 1 tablespoon coconut oil
  • 1 tablespoon chai seeds
  • 1 tablespoon flaked coconut


In a bowl mix the protein powder, cocao powder and almond butter together.

protein ball mixMelt the coconut oil slightly in the microwave (about 10-20 seconds) and pour into the mix and stir. The mix should turn soft, if it’s still too dry add in more coconut oil until you get a smooth texture.

Pop the mix in the fridge for 5 minutes, and the coconut oil will solidify enough for you to roll into balls.

Sprinkle the chai seeds and coconut flakes out ready to coat the balls.

As you roll the mix into balls, the coconut oil will melt the balls slightly, but that’s ok, the balls will harden up again at room temperature.

Coat the balls with the flake mix, and pop them on parchment paper ready to cool and set in the fridge.

Store in an airtight container and ENJOY!!


Crunchy Granola

Homemade Crunchy Granola

Start your day with this energy packed, good-for-you granola

crunchy homemade granola recipeIngredients

  • 1 tbsp coconut oil
  • 2 tbsp honey
  • 1 tsp vanilla extract
  • 300g rolled oats
  • 50g sunflower seeds
  • 50g almonds
  • 50g walnuts
  • 50g brazil nuts
  • 50g almonds



  1. Preheat oven to 125C/255F
  2. Mix all nuts together and chop into smaller pieces
  3. Add the oats to the nut mix
  4. Melt coconut oil in a pan
  5. Add the melted coconut oil and honey to the dry ingredients and mix to coat evenly
  6. Line 2 trays with baking parchment and cover with the mix
  7. Bake for 30-40 mins turning once

Remove from oven and store in an airtight container.

Serve with berries & coconut yogurt.


Are abs made in the kitchen?

How to reveal those abs!

No matter how hard you train, you will not see those abs if you continue to eat badly. Is there truth in “you can’t out exercise a bad diet”..?

There are four main components to revealing abdominal definition. Genetics, muscular, body fat percentage and diet. Please note that everyone is different and the below is just a guide.

When it comes to abs, everyone has them at some level, but at the end of the day, it does come down to the kitchen. You need to always be working with the the 70/30 rule. 70% Food / 30% Gym. The foods you eat will be the deciding factor when it comes to showing off a flat, defined stomach. We all have abs hiding under belly fat and unfortunately, we can’t just lose fat off one place of our body (this point being our stomach) it has to be an all over body effort!

There are 2 main points to remember:

1) Abs are built in the gym

2) The kitchen will show them off

Body Fat %

For your abs to be visible you will have be on the lower end of the body fat percentage. The bad news is that if your body fat is too high your abs will stay hidden under a layer of fat. For a 6 pack to be visible on men your body fat needs to be less than 20% and a woman 25%.

So, you can be doing crunches for days, but if you aren’t eating properly you’ll never see those abs. You will need to cut out the processed foods and concentrate on the right mixture of macronutrients in your diet.

What are Macronutrients?

Macronutrients is a term used to describe the three key food groups, carbohydrates, fats and proteins. We need carbohydrates for fuel to give us energy, fats will help us feel fuller for longer as well as other positive health effects, and proteins to build and repair muscle. Get the right balance of these and not only will you lose weight, you’ll be more effective at burning fat and building lean muscle. You’ll become a lean, fat burning machine!!

Keep track of your Macronutrients

There are 2 key things to figuring out your macronutrients, your weight (which in turn effects your BMR) and how active you are. Use this online calculator to work out your Macronutrients intake. It takes a bit of trial and error to find your ideal macro ratio, but it’s worth it. Focus on counting your macros rather than painfully counting calories, and once you have found the formula for you, there’ll be no going back!

Abdominal Exercise Example

It’s very important to focus on the muscles surrounding the abdominal muscles and work on all movement patterns and planes of motion; spinal flexion, spinal rotation and lateral flexion.

One example exercise routine of this would be:

  1. Swiss Ball Jackknife
  2. Medicine ball Russian Twist
  3. Side Plank (left and right)

Do 30 seconds of each exercise with no rest between reps. Complete one round then have 60 seconds rest and repeat the circuit another 3 times.

Stick to the above and you’ll be well on your way to a flat, lean, defined stomach!



Coconut Oil Vanilla Latte – Coffee

Coconut Oil Coffee

Coconut Oil Coffee, a metabolism boosting drink! Add this coffee to your morning routine every day!

Coconut Oil Latte Coffee

Coconut Oil Latte Coffee


  • Cup of hot Coffee
  • 1 Tablespoon Coconut Oil
  • Dash of Almond Milk (or milk of your choice)

Make your coffee as normal in a mug (with whichever milk you prefer), add the Coconut Oil into your coffee, whiz this in your blender for a few seconds and wholah – a creamy healthy Coconut Oil Latte!

Poor into your favourite mug and enjoy!

Why drink Coconut Oil Coffee every day?

Coconut Oil contains Medium Chain Triglycerides, and the body uses this as as energy source more efficiently than carbohydrates.

Watch this little video for a quick guide to coconut oil and it’s benefits.


Glycaemic index (GI)

The GI was originally devised as a strategy to help diabetics gain better control over their blood sugar levels. It is a ranking of carbohydrate foods based on their potential to raise blood sugar levels. The higher the GI of a food, the faster the resultant rise in blood sugar after eating it. The faster the rise the faster the fall, and it is this rapid fluctuation that creates many problems for us. A primary strategy for anyone on a weight loss or weight management programme should be to identify high GI foods, and look to replace them with lower GI alternatives.

The ranking of GI foods:

  • 0 – 39 Very low
  • 40 – 54 Low
  • 55 – 69 Moderate
  • 70 – 100 High

Try to select low or moderate carbohydrate foods. Remember that some foods that contain a lot of fat may be low GI foods, as the fat content acts to slow absorption – don’t use this as an excuse to select them. The glycaemic index is just another tool in your armoury to ensure that you continue to make the right food choices.


How do we store fat?

How do we store fat?

How does our body store fat? Fat, (adipose tissue) is found in several places in the body, generally underneath the skin (subcutaneous fat). There is also some fat surrounding your vital organs for protection. An adult man tends to carry body fat in his chest and abdomen, producing an “apple” shape whereas women will carry fat in their breasts, hips, waist and buttocks, creating a “pear” shape. The difference in fat location comes from the sex hormones oestrogen and testosterone.

Generally there are three fat layering periods when the body is much more inclined to convert excess energy from the diet into fat cells. These periods are: during the third trimester of pregnancy as the foetus is developing; between nine and eighteen months of age; and at onset and duration of puberty. If there are significant excess calories present during these “layering periods”, then more fat cells will be produced (hyperplasic adiposity) and this means more fat cells for life!

It was always thought that following these fat layering periods, the number of fat cells was set for life, and that as we overeat, these fat cells simply get bigger (Hypertrophic adiposity). However, we now know that continued overeating will lead to new fat cells emerging even in late adulthood, and it is this new fat cell growth that is more difficult to counter.

Hope is now emerging for people that have always been overweight (people with excess fat cells). Just as we believed that once these new fat cells developed they were with you for life, it is now thought that if fat cells can be reduced to a certain size for a period longer than 9 months, they are programmed to die off. The significance of this finding is that hyperplasic adiposity is reversible, which was previously thought impossible. This is also why diets don’t work – they are too short-term and only shrink your fats cells, which simply leads to adiposity rebound – and you know what that means!

Set point theory suggests that following 9 months at a particular weight our bodies will re-set the “set point”, linked to the current number and size of fat cells. In other words, if you can lose weight and maintain it for at least 9 months, you have a good chance of long-term maintenance of the new lower weight. (Conversely if you are overweight for more than 9 months, this will become your new set point, and losing weight will be more difficult.) This is seen as the “ratcheting” effect of continual weight gain through life – or chronic hyperplasic adiposity.


Behavioural Change

You’ve always suspected it, but we can confirm that behavioural changes are the only way to successful long-term weight management. In order to achieve your goals, three things are required:

  • Identifying and accepting your personal negative or counterproductive behaviour
  • Developing meaningful strategies and systems for ensuring that you can change
  • Maintaining the motivation to make those changes become a permanent feature of your life

Try not to make too many changes all at once, and celebrate each small change as they will conflate to make an enormous difference. Take one step at a time, and never underestimate the importance of the goals that you have set yourself.

Identifying weaknesses

How often have you started a healthy eating regime, or an exercise programme, only for something to happen to scupper your progress? Or perhaps your best intentions just fizzled out?

Write down some issues that have defeated you in the past, and start a plan to ensure that this doesn’t happen again.

Why do I buy the foods that make things difficult for me?
I will shop smarter and this is how I will do that:

What are my weakness foods?
I will avoid these by:

When am I most vulnerable?
I can combat this by:

My resolve collapses when
Next time this happens I will:

I overeat when
I will ensure that:


Diets don’t work

Get thin fast remedies are on every page of every magazine it seems, and there are a whole host of “quick” or “pain free fixes” on the market. On top of this you could add any number of the latest fad diets, and the  unlimited supply of slimming snacks, drinks and even get thin gum, just waiting to take your cash! Slimming and diets are big business, however sadly they don’t work, and often there’s a hefty price to pay.

“Lose ten pounds in a week!”

Next time you see one of these claims, just ask yourself ‘ten pounds of what?’ It is only physically possible to lose a maximum of 1kg of fat in a week, and you don’t want to lose anything else! If you adopt a crash diet, and suddenly cut your food intake dramatically, your body may assume there’s a famine on the way and start saving your fat stores by burning muscle instead.

Added to this, you will probably lose a lot of water and glycogen (sugar stores), making your weight drop dramatically, and making you think everything is just fine. However, things won’t be just fine at all. In fact, the combination of the water loss and the muscle tissues that you have lost, is very bad news indeed. The reason is simple; you only want to lose fat! And since your muscles are the most efficient fat burning machinery in your body, why would you want to shrink them? During crash dieting you will lose 1lb of muscle for every 1lb of fat, and following several weeks of crash dieting, you will almost certainly “hit the wall” and weight loss will become more and more difficult to achieve.

Your body is smarter than you think…

…and in times of potential famine, it will slow down metabolism in order to avoid starvation. By reducing your lean mass and your basal metabolic rate (BMR – the energy required to simply make you tick over) your body can now survive on less food than it could before. Therefore the body has successfully adapted itself to require fewer calories, allowing it to maintain its stores of fat, and avoid potential starvation for longer. When a crash diet inevitably comes to an end, and you begin to eat normally again, your BMR will have considerably reduced, and your calorie requirement will be less than before. Returning to your previous eating habits will now create a larger energy surplus than before you started the diet. Severe calorific restrictions of this type can suppress the metabolism by as much as 45%. The more severe the restriction, the more the body will cling to its fat stores, and metabolism will slow further. Furthermore, after following a crash diet, there is a phenomenon known as “rebound binge eating syndrome” which is the body’s attempt to quickly get you back to your previous weight – most serial dieters instinctively understand this concept! For this reason people always pile on the pounds very quickly following a diet, and this is the start of the damaging cycle that is symptomatic of crash dieting. It is also where the phrase “Dieting makes you fat!” comes from, and clearly this statement has some justification.


Monitoring change in yourself

The measurements that we take are intended to provide an overall picture of the body composition and the changes that are occurring. Ultimately people will have their own indicators for success, and this may be dress size, number of belt notches or simply their appearance, which is entirely subjective. For this reason, do not get too hung up on any particular measurements, and treat them all as aids in helping you to progress.

Weight should be taken weekly and body fat and waist monthly, and the progress that we are looking for is gradual. The bodyfat bio-impedance machines are sensitive to hydration levels, and may vary from week to week – which is why this measurement is taken monthly.


A 1/2 – 1-kilo (1 – 2lb) weekly weight loss is an ideal target for long-term weight management. Attempting to lose more than 4 kilos per month will prove counterproductive, and could have a detrimental effect on your health.

% Body fat

A 1% – 2% reduction in body fat over a month is an excellent result.

Waist measurement

You may choose to take your own measurement at home. When taking waist measurements, the tape should be between the navel and first rib, or at the widest point around your waist.

A 2– 4 centimetre reduction in waist measurement in a month is a great result.