Jeremy has worked in the health and fitness industry for almost 20 years. He has written for numerous magazines and newspapers and has his articles syndicated across the country. He currently trains clients in Lancashire and delivers training courses to fitness professionals internationally.

Determining How Hard to Work

Determining How Hard to Work One of the most common mistakes we encounter is getting the intensity of your workout wrong for your goals. Whilst it’s true that working hard is better than hardly working, sometimes less is more. For this reason, you’ll sometimes see an image or number on your program under the heading…

Understanding Your Program

Understanding Your Program Depending on your starting point, your program will have various elements, which may seem a little confusing or random. Our goal here is to decode some of the more confusing or less common parts. Groupings and Sequence Depending on the format of the program sent to you, you may notice that each…

Vegetarian Chanko

Vegetarian Chanko Loosely based on the famous Chanko Nabe consumed by sumo wrestlers, this is great either as a side dish or a nutrient dense, but low-calorie main course. It’s a lot of food though so you’ll need a large paella type frying pan for this of either 38 or 40cm diameter. We’d recommend either an enameled…

Understanding Macronutrients 101

Understanding Macronutrients 101What are Macronutrients? Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for essential bodily functions. Since the word “macro” means large, macronutrients are therefore the nutrients we need in large amounts, as opposed to micronutrients, which are needed in relatively small amounts. There are three macronutrients: Carbohydrates Proteins Fats…

Foam Rolling 101

Foam Rolling 101What is Foam Rolling? Foam rollers are effectively the poor man’s massage therapist, or to put it another way, soft tissue work for the masses. Physical Therapist Mike Clark is credited by many with the initial exposure of the athletic and physical therapy communities to the foam roller and to what he termed…

Black Bean Spinach Sauté

Black Bean Spinach Sauté This is a great side dish that’s easy to make and awesome for low-carb, high flavour days. Try swapping the spinach for chopped kale, cabbage or sprouts for a change. Serves 2-4 Prep Time 5-10 Minutes Cooking Time 10 Minutes Ingredients 1 tbsp coconut oil 50g coarsely diced red onion 200g tightly packed…

Stir Fried Beef

Stir Fried Beef This is a great dish that’s quick to make and awesome for the waistline. Serve with the Black Bean Spinach Sauté or with Snap Peas and Oyster Sauce as shown in the picture. Serves 2 Prep Time 5-10 Minutes Cooking Time 5 Minutes Ingredients 350g sirloin steak sliced into strips 1 tsp salt 1/2 tsp pepper…

Broccoli and Cauliflower Soup

Broccoli and Cauliflower Soup This is a lovely warming soup that’s easy to make and awesome for low-carb days. The standard version packs a fair punch, so be sure to adjust the amount of chilli you use to suit your tastes. Serves 2-4 Prep Time 5-10 Minutes Cooking Time 15-20 Minutes Ingredients 1 cauliflower, cut into…

Spinach and Roasted Garlic

Spinach and Roasted Garlic This is a great side dish that’s easy to make and awesome for low-carb, high flavour days. Try swapping the spinach for chopped kale, cabbage or sprouts for a change. Serves 2-4 Prep Time 5-10 Minutes Cooking Time 30 Minutes Ingredients 1 tbsp coconut oil 50g coarsely diced onion 150g tightly packed spinach…