Monday, 3 June 2019

What you need to know about Intermittent Fasting & weight loss

If you follow any health or fitness social media accounts, chances are you've heard of Intermittent Fasting. This time last year it was a HUGE buzz word, with so many articles, Youtube videos and Instagram posts about it - it was hard to know exactly what to make of IF.

I've been doing Intermittent Fasting on and off for over a year now, and since first trying IF I've studied a nutrition qualification and have learnt my fair share of information about health and fitness and my knowledge of it now in comparison to then is very different.

Watch to see me explain the proven by science benefits of Intermittent Fasting, the problems with IF and my experiences and opinions...

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Sunday, 28 April 2019

How Your Mindset is Stopping Your Fitness Progress

When it comes to fitness, we often overlook the relationship between mental and physical health. 

At times, often without realising, we are preventing our health progress due to an resolved mental barrier. Watch the video below to see common mental barriers which can have an effect on physical health.

Okay, so you've watched the video and there is any barrier which you relate to... now what? Once you've identified the element of your mindset that doesn't serve your goals, you can then take steps to eliminate it. Always start at the root of the problem. Ask yourself what has caused a certain attitude and then take steps to analyse and resolve that barrier. This is 100% easier said than done but with enough self reflection and patience, you can shift these mindsets and solidify new ones which work with your goals rather than against them.


Sunday, 14 April 2019

Balancing Health With Your Busy Life

how to balance health with work

When I have my first consultation with clients and we speak about their challenges and concerns when it comes to health, 99.9% of the time they express that they struggle the most with implementing health into their day-to-day working life. From knowing what to eat for lunch to finding time to exercise in the week, this is something that has cropped up again and again in my experiences with clients and that I'm sure a lot of people can relate to.

In this video I talk about the things you can do both physically and mentally to find better balance between achieving your health goals and your working day schedule. Don't forget that whatever your situation, you have the power to create healthy habits and make it work for you. I believe in you, you just have to believe in yourself!

After watching, comment below:
1) Ways you are going to prepare
2) How you are going to make more time
3) Habits you are going to stack together


Sunday, 7 April 2019

Healthy Egg Muffins Recipe

keto healthy egg muffin recipe

If a food can be eaten for breakfast, lunch and dinner, you'll find me making it. Although I love making food and trying new recipes, I'm very practical when it comes to cooking so a multi-tasking, long lasting meal that can be cooked in bulk ticks all my boxes.

When I make these veggie filled egg muffins, we'll eat them for days afterwards either as a post-workout snack, for dinner or breakfast (my personal favourite time to eat these). Even reheated in the microwave, these taste as good as they did fresh out of the oven. I love that not only do they taste great, but they are packed full of vegetables and also a hint of chilli for an unexpected warmth. The absolute BEST part about this recipe? It is SO simple and inexpensive to make. You probably have most of the ingredients in your kitchen already and spending 20 minutes whipping these up creates time saved on making breakfasts, lunches and dinners for the days that follow. The return on investment is real.

Gluten Fee | Vegetarian | Keto | 20 mins | Makes 8
CALORIES: 136 | CARBS: 3g | PROTEIN: 12g| FAT: 9g
(per muffin)

-1/2 white onion, chopped
-2 cloves garlic, chopped
-1 chilli pepper, chopped
-1/2 courgette, grated
-1 red bell pepper, chopped
-8 large eggs
-2 cups rocket, roughly chopped
-1/4 cup Parmesan cheese, grated
-salt and pepper (as desired)

Preheat your oven to 190 degrees Celsius and coat a muffin tin with cooking spray and set aside. I used an "extra deep" tin of 6 but a regular tin of 8 would also work.

Pan fry your onion and garlic, then once they are browned add your courgette, chilli and red bell pepper to the pan and sauté.

Fill the bottom of each muffin tin with even amounts of the sautéed vegetable mixture, ensuring they are patted down tightly and flat.

In a mixing bowl, whisk together the eggs, rocket, cheese, salt and pepper.

Then pour that mixture evenly into the muffin tins. Do not fill completely to the top as they will rise significantly when baked!

Bake in the oven for 15-20 minutes until your egg muffins have risen and are golden.

Let me know if you try this recipe out and what you think in the comments below! Hope you enjoy...


Wednesday, 25 July 2018

How To Detox Congested Skin

beauty, skincare, congestion, acne, best products for acne, calm angry skin, Lancome Advanced Genifique Sensitive, glamglow supermud mask, Magnitone, Elizabeth Arden Prevage City Smart Mask, review,

Single pimples are a pain, but the real complexion devil is congestion. Deep, painful, long lasting spots and clogged, obvious pores. If you haven’t experienced pro-longed periods of skin congestion, lucky you. But if this sounds all too familiar, this one is for you.

It's important to note that some skin congestion may be caused by a more complex issue, which these solutions may not be suitable for. If you believe you have a more complex skincare problem, please consult your doctor who can give you professional advice. Also, you could be using the best skincare products in the world but your skin can still be effected by other factors such as diet, hormones and stress. Always keep in mind that skincare is only half the picture - you also need to be taking care of yourself inside for what you apply outside to take full effect. 

I have personally had my fair share of congestion experiences. Back when I had extremely stubborn acne, it was a regular occurrence. Now, I get the occasional serious breakout of sore, heavily congested skin. Both when I had acne and now, these are the products I have found soothe, detoxify and cleanse my skin of congestion.  

There's a good reason why it's a household name. This cult face mask is praised for its skin healing magic, and I'm here to tell you that it is totally worth the hype. Whenever I have a stubborn breakout which won't budge on its own, I turn to this. I only have to leave it on for a matter of minutes and as well as instantly making my skin look oil free, balanced and pores smaller, my stubborn congestion quickly makes it leave. 

A cleansing brush is a fantastic way to take your skincare routine up a level and will give you gorgeous even, clear texture. I've had this Magnitone one for years, and although I don't use it every week, when my skin is feeling over congested and a bit 'backed up', I turn to this to reset my canvas. It can feel a bit intimidating using this on your delicate skin, but my sensitive skin finds it so gentle. Plus, you can purchase heads with bristles made for ultra sensitive skin. I believe the Magnitone cleansing brushes now have a new look, so if you want to buy the more up to date version, you can find it here.

Environmental pollution is a massive contributor to complexion congestion, and luckily brands are formulating products specifically for combating damaging free radicals. This luxurious mask glides over the skin to create a film which you then effortlessly peel off. The ingredients list of this mask is full of good stuff to detoxify skin and leave it feeling refreshed, while also supporting your body's natural detoxification system.

Keeping your skin calm is one of the biggest keys to keeping it congestion free. This serum is formulated for the most sensitive of skin, meaning you can use it without worrying it will make you complexion angry. The serum is packed with anti-oxidants and is designed to calm, hydrate and refresh skin. I love applying this to my skin in my evening routine - I wake up with even, soothed texture and my complexion feels gorgeously soft and my makeup easily glides onto it.


Sunday, 22 July 2018

Healthy Sprinkle Cookie Dough Bites (Vegan, Gluten Free)

I am forever scrolling through Pinterest for healthy recipes to try out. I am not a natural in the kitchen - my skills would probably be better suited in a crematorium - so I'm mostly drawn to easy recipes containing ingredients which I have around the house. This recipe is inspired by Big Man's World Healthy No Bake Unicorn Cookies, which I knew I had to try the second I stumbled across it.

If you struggle to satisfy your sweet tooth, these handy bites are great to grab when you feel a craving coming on. Although they are extremely sweet, they are 100% guilt free, being only 38 calories per bite. They are also vegan, gluten, dairy, refined sugar free AND paleo (minus the sprinkles)! But if you do follow a strict paleo lifestyle and don't want to miss out on the sprinkles, here is a recipe by Oh, The Things We'll Make to whip up your own.

I find coconut flour extremely easy to work with and also like the subtle coconut taste that it gives to these bites. If you are allergic to coconut or would prefer not to use it, you can use oat flour instead, but you will need to use twice as much (1 1/2 cups). Please note, you cannot substitute the flour with regular grain flour as this is a no bake recipe and it's not recommended to eat grain flour raw. 

You need a LOT of smooth cashew butter for the recipe and I'm well aware that it's on the pricey side. So, if you want to use an alternative you can use any smooth nut butter. Cashew and almond butters will keep the bites neutral and creamy in taste, whereas peanut butter will give a strong peanut taste. 
In Big Man's World's original recipe, he used Maple Syrup instead of the Golden Syrup which I used. Any kind of natural sweetener is great to use such as rice syrup, coconut nectar or honey. Of course, it is arguable whether honey is vegan or not, so keep that in mind if you're cooking for vegan friends.

I adore the texture of these bites. They're chewy and fudge-like with a nice little bit of crunch from the sprinkles. I like to store mine in the freezer to make them more solid and crunchy, but if you'd prefer them softer, simply keep them in the fridge or at room temperature.

Please read on to see exactly how to create these tasty little bites for yourself...

Preparation time 5 mins | Setting time 30 mins | Serving size 24 | Calories per bite 38


3/4 cups of coconut flour
2 cups of smooth cashew butter
1/2 cup golden syrup
2 tbsp of sprinkles


1. Line a plate or baking tray with non-stick baking paper. Be sure it will fit in your fridge or freezer.

2. In a mixing bowl, add your coconut flour, cashew butter and golden syrup and mix together until fully combined. If you feel that the batter is too thin and sticky, add more coconut flour. If too thick, add some milk or water.

3. Mix your sprinkles through the batter.

4. Form small balls with the batter and put onto the baking paper. Use a spoon or fork to press the balls flat. You should be able to make approximately 12.

5. Refrigerate the batter for at least 30 minutes to firm them.

6. Take from the fridge and using a knife, score the curved edges of the batter to create straight edged squares. Then cut these in half to make the rectangle shaped bites. 

I'd love to hear your thoughts and questions in the comments below!


Wednesday, 4 July 2018

How To Respark Fitness Motivation

In April, after six long months of 4am gym sessions, endless amounts of chicken and vegetables and a whole lot of willpower, I hit my weight loss goal. In six months I lost over 20lbs and was really happy with my new toned physique. For the first time in my life I actually developed muscles and was ever so proud of my defined 4 pack of abs.

Since hitting my goal, I’ve fallen into a kind of limbo in regards to my fitness goals. I still go to the gym around 4 times a week and absolutely love it, but with no set goal in my mind my nutrition has more than slipped. To my horror, I’ve noticed that my beloved 4 pack is starting to melt away and that my body is shifting slightly away from the toned form I loved. Although I’m the strongest and fittest I’ve ever been, I want to kick start my motivation to transform my body into exactly what I want it to be. There’s no reason I can’t achieve my goals, as there is no reason you can’t achieve yours.

I’m the first to know that regaining motivation isn’t easy, and it’s taken me a few tries and fails before it stuck. Read on to see how I revived my motivation, I hope it can help reignite yours too!


The first step to solving any problem is addressing exactly where the problem lies. It’s not enough to say “I need to be healthier”, narrow down exactly where you personally struggle and what prevents you from progressing. I love working out but I also love cookies, so for me, nutrition is my downfall. Knowing this has allowed me to put my energy and focus into solving this problem to help contribute to the wider aim.


Don’t be vague, decide a specific goal to work towards. The thought of completing this goal will keep you motivated to push through struggles that you meet on the way and it also gives you a way that you can measure your success as you get further towards completing it. When you don’t have a goal, even though you might be doing everything right, you lose the sense of achievement and direction and can end up feeling overwhelmed and purposeless.  


Once you’ve set your goal, surround yourself with sources of inspiration to get you excited to complete it and boost your motivation. Personally, I get majorly inspired by watching fitness bloggers share tips or their own journey working towards the same goal as mine. Your inspiration can be anything from a celeb who gives you #bodygoals or a blogger whose confidence inspires you.


I firmly believe in the saying “what you think, you become” and repeating your goals to yourself (on an almost obsessive level) will undoubtedly ingrain them into your mind until they come true. Constantly remind yourself of what you are striving to achieve to ensure that your everyday actions will reflect your goal. The key is self-belief!


If you've fallen out of love with your old fitness routine, it might be a sign that it's time to shake it up. If like me you've eaten chicken and vegetables solidly for the past three months, explore Pinterest and discover some new recipes to try. If you're bored of your normal fitness class, try a new exercise! Whether you swap spin for swimming or cardio for Cross Fit, make sure your workout is something you look forward to and brings you genuine joy.


On my second day of “I’m going to kill my nutrition from this day onwards”, I ordered Dominos. Failing at the first sign of temptation (usually in the form of a baked good) has happened to me a thousand times before and I’m sure I’m not alone. If you slip up, although you may feel deflated and like you have ruined your progress, it is only a failure if you let it put you down and keep you down. We are all allowed to have treats, to have a day off, to fall off the wagon. Giving yourself a break and being patient with the ups and downs shows that you are in it for the long haul and that you want your goal enough to walk a bumpy road to get it. In the words of Sylvester Stallone “It isn’t about how hard you hit, it’s about how hard you can get hit, and keep moving forward”.  

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