What’s In My Shaker?

The benefits of whey protein as a food supplement have been widely discussed, the overriding consensus being hugely positive. It is for that reason that I use a protein shake after each training session. There is a lot of choice when picking a protein – one that sometimes leaves your head spinning. The best advice I ever received was Continue reading

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I was looking for a way to make a healthier cookie and found this recipe, to which I have made a few minor changes, at: http://blog.jchongstudio.com/2013/09/coconut-banana-chocolate-chip.html?crlt.pid=camp.uqxnGUucn288 The use of coconut flour is thought to reduce the likelihood of developing heart disease as well as being full of Medium-chain Triglyceride fats which are noted as being anti-microbial, anti-viral and anti-fungal.¹ It is also Gluten Free and tastes really good – Win! These cookies taste great and work out at just over 130 calories (if 12 are made with each batch).


1 cup coconut flour
1 teaspoon baking soda
pinch of salt
4 eggs
1 vanilla bean pod – seeds extracted from the pod
2 tablespoon of vanilla extract
1 tablespoon agave nectar
1/2 cup of melted coconut oil
3 bananas – smashed
1 1/4 cup of chocolate chips or chocolate chopped into small cubes (I use dark chocolate buttons and crush them)


1. Preheat oven to 350ºF/180°C/gas mark 4
2. In a bowl combine all of the dry ingredients – coconut flour, baking soda and salt and set aside.
3. In another bowl mix smashed bananas, 4 eggs, vanilla extract, agave, and coconut oil until combined, then add in vanilla bean seeds. Once mixture is combined, fold in the chocolate chips.
4. Spoon cookie dough onto a baking sheet lined with parchment paper – once you’ve spooned these on use a spatula to ‘flatten’ the tops to make them more of a cookie shape; they don’t really rise or spread after they bake. I suggest making them about a centimetre in height otherwise they get a bit too thick.
Bake for 13 minutes, cookies should be soft but not mushy. Allow cookies to cool and enjoy!


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Review – Nakd Bars

Nakd bars market themselves as a healthy wholefood snack – but do they taste good?DSC02743 Continue reading

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What’s the Deal with Pre-Workouts?

I’ve never really used pre-workouts before. They tend to be expensive and those that I have tried tend not to have any noticeable effects. But, I was feeling really tired and having one of those days where I knew my gym session wasn’t going to be great, so I decided to give them another chance. Continue reading

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Fighting THE GUILT – Life/Training Balance

A few days ago I missed a workout day due to an unplanned event that I wanted to go to…bring on THE GUILT! Continue reading

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Let the music play…or not?

Recently I have been experimenting with music in my workouts. Some of the best times I’ve had in the gym have been when there has been a really good song on in the background. I wanted to see if I could maintain the same level of intensity when working out without music. This is what I found:

  • Cardio is much easier with music. It helps you get into a good rhythm but the main benefit that I got from it was Continue reading
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Recipe – Mackerel marinated in ginger and lime


This recipe couples foods that you probably wouldn’t think would work together, but I promise it’s a winner. Don’t be put off by the presence of marmalade in the ingredients list either, the smokiness of the mackerel works really well with the sweetness of the marinade. Give it a try! Continue reading

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