This is definately one of my favourite treat meals – I am a Primal Pattern Carb Type primarily so have to limit red meats if I want to stay healthy but every now and again I can treat myself.
This recipe is suitable for those on a Primal Pattern Diet – Mixed Type or Protein Type. Just play with the vegetables and proportions you use.
Ingredients – For 4/5 People
Start to finish – roughly 45 minutes
Please note that all ingredients are rough scales and you should play around depending on your balance.
500g Minced Beef (Ideally Organic, grass fed)
1 Large onion, or to taste
6 Spring Onions, also to taste
400g Tomatoes, I like plum if I can get them or on the vine for taste
1 Tbsp Tomato Puree (ideally organic without anything added)
Oregano to taste, or Basil
4 Cloves of Garlic… or more
Red Chilli, optional to taste. I usually use 3 to 5 medium/large.
1 Tbsp Coconut oil
The Vegetables of your choice, I selected Broccoli and Leeks
If you don’t want to use tomato puree then double the tomatoes – it just takes a little longer to sweat them down… usually it takes an extra 20 minutes but it does vary depending on how watery you would like the sauce.
I will also add some rice or something healthy with a little extra starch for myself as i am a carb type primarily.
It’s a big decision to make when you are looking for a Personal Trainer and there are many factors that can, and should sway your choices.
When you are looking for a trainer do you go for someone who…
In my experience finding someone you get on with on a personal level is a great place to start – what good is the best trainer in the world if you don’t look forward to your sessions because you simply don’t like/get on with them?
Obviously this isn’t all you need to consider. You need someone that knows their stuff and is able to deliver results too. This is where the way the person talks about what they do will steer you well. The best trainers are passionate about what they do – you want someone that that does the job because they love it! I generally spend at least as long behind the scenes as I do face to face with a client (usually more) making sure that everything is on track and that the workouts written are moving you to the right results. This doesn’t count the time on general research, training courses and workshops that all take time and money. You don’t spend that time unless you really love what you do…. Some trainers try and simply fill their calendar with as many clients as possible and give out standard programs to reduce the amount of work that they have to do whilst maximising profits! This isn’t the type of trainer you want… you deserve better!
You should always be careful of anyone that promises results which sound too good to be true… they probably are. Unfortunately we all have to work for the results we want no matter how much we’d love to take a magic pill.
Do you get someone that looks the part? Not necessarily. Some Personal Trainers don’t have to work hard to achieve their look. They don’t know what it is like to have to train hard to loose weight or have to go through rehab work. I’ve had to work bloody hard for my achievements and know just how important it is to have someone to
You can achieve just about anything you put your mind to so dream big and don’t let anyone stop you! – that includes yourself.
Someone with a thousand pieces of paper and charges through the nose simply because of these pieces of paper isn’t necessarily going to give you better results… some times they will but don’t rely simply on the pieces of paper they have. We have all done exams etc and got the piece of paper but never used it and thus forgotten almost all of it… How much of your school subjects do you remember everything from? You did all the work and got pieces of paper for your GCSE’s and or A’ Levels but do you know it?… I’m not in anyway saying that fitness qualifications or those possessing them are useless – I wouldn’t continue to do courses myself if I believed that! What I am trying to convey is that we don’t remember everything that we learn, we remember the information that we use and need… I couldn’t tell you the first thing I learnt at school about geography or history despite getting good grades because I just don’t use it but ask me about anything fitness and rehabilitation wise and that’s another story. I love training and helping others to get the best out of their training. I never stop learning and pushing my clients and my own limits.
So who am I and why should you consider me as a trainer?
I’m not what you would call the stereotype of what a Personal Trainer looks like… I have had more struggles than many and am actually in this job due to my own struggles and a determination to get the results I both wanted and deserved. I saw from a first hand experience that there was something lacking in the industry when it came to bodies as complex as mine. I have been working on some of my issues for over 15 years and have learnt so much both about my body and about myself. I have medical conditions that try and hold me back and I have had injuries that have taken me back a step or two but none of this has stopped me in the long run – I overcome my challenges and push towards my goals.
This doesn’t mean I only train people with ‘problems’ though. I just really know how hard it is to come back from that place when nothing is working so try and keep all my clients from having to deal with any unnecessary complications.
I have been much larger than I am now (the pictures above are the ‘worst’ pictures I have of myself although not at my worst) and I have also been smaller albeit not as healthy as I am now. I was much lighter but was unable to eat much due to the state of my digestion and couldn’t sleep…. loads of stuff.
I have three conditions that make weight loss difficult and I really do have to work hard to achieve anything. My working hard doesn’t necessarily mean training harder though. Exercise is a stress to the body so; as much as we may hate it, sometimes we need to learn to chill a little – maybe go for a walk instead of the 4 hour block of training you had planned. I have a thyroid issue that I manage through diet. I have PCOS which I manage through diet and exercise. I also have Lipoedemia which means that my legs are larger than I’d like and very painful, and my arms in the last few years but do I let this stop me? Hell no!
I know that whilst my attempts to reduce symptoms are never going to give me the body of an airbrushed model I’m more than happy with that! My body may always be a bit rough around the edges but that doesn’t mean that all the hard work and lifestyle changes aren’t worth it.
Weight loss isn’t my only accomplishment though (and rarely my focus as pain was my motivator more than anything else). I was about 18 when it was first discovered that my left hip was pretty twisted and putting strain on my whole body causing many of the symptoms I was experiencing. (If you look at the pictures above you can even see some evidence of the rotated and twisted hip). After seeing a Physio it was deemed likely that I was born with the issue as nothing in my history could explain it. I obviously grew up adapting to the problem so nothing was really noticed as my body worked… to a point when I starting pushing it in the gym. This extra pressure finally highlighted that something was limiting me. After starting to get the issue addressed not everything got better straight away – I had to adjust and build/relax muscles that weren’t able to work properly before – it was a loooong journey. I learnt so much about how the body works through the rehab I did for my hip among other issues. I was lucky to have a couple of great people help me on my journey through it and they learnt a lot on the way too I’m sure.
I ended up with a Prolapsed disc mostly because of the hip and boy did this teach me a lot about using your body correctly and not rushing back into training! I continued for a while to do kickboxing with the prolapsed disc and weight trained and… I was silly and in the ended up taking 18 months off training when I could of taken far less if I had just been sensible!!!! I always had pretty spot of technique and wasn’t too stupid with pushing my limits but when you prolapse your disc you basically have to relearn a lot of stuff that you took for granted! Before the back issue I had great balance and did loads of stuff on the swiss ball… after I couldn’t even sit on one with both feet on the floor without falling to one side. I remember at least one of my two PT’s at the time finding this hilarious – in a good way along with me as the harder I tried to sit there the more my face contorted in sheer effort with much the same result each time. How could I not sit on a ball that I could stand on! Needless to say I got through this and other blips to become what I am today.
My story is much longer than this but that’s for a another day.
If you think I might be a good fit for you get in touch now and book a FREE consultation.
A good classic meal that can be served with a huge variety of options from salad to chips (healthier ones of course!)
This recipe is suitable for all Primal Pattern Diets with a few tweaks.
Ingredients – to make 4-6 cakes
Start to finish roughly 1 hour (including 30 minutes resting time in the fridge)
Please note that all ingredients are rough proportions and you can play with them depending on your balance.
500g White Fish (or whichever fish you prefer – this recipe will work with Mackerel etc too)
1 Chilli or to taste
3 spring onions (green parts only)
2cm Ginger root
1-4 Cloves of Garlic
1 Large Egg
2 Tbsp Lime Juice
some Coconut oil to fry with
Your chosen side(s)
NB It took me ages to get a picture as good as I have… fish cakes are about as good looking in a photo as me ;0)
This recipe is taken from the Picnics & Lunchboxes edition of the Best food Fast Series.
I really enjoyed these – so easy to make and can be eaten hot or cold so very versatile. If you have kids… or you are a big kid, you can even put them on cocktail sticks to make them more fun!!
Preparation Time: 15 minutes
Cooking Time: 25 minutes
These are great with salad, in tomato sauce with vegetables or good on their own as a snack. You can try them with beef or pork as well.
In my series of workouts which will grow by the month I will offer you ideas for what you can do when you can’t get to the gym or simply need to shake things up a bit.
You don’t always need the big fancy bits of equipment to get a good workout… sometimes your much better off without them even. I have learnt to be very resourceful for clients that wont to workout at home but don’t really want to take over their living room/shed/garage… with big expensive equipment.
STAIRCASE WORKOUT 1 – A CARDIO BLAST
Look easy?? The first time you do any workout always make sure you know exactly what you are doing before you start. That way you don’t need to keep stopping to see what you are doing next… unless you need a quick breather that is.
So what do you need to know before you start?
If you liked this post let me know and if you want to see more of this kind of thing in the future.
See you all soon
Before starting any exercise program please consult a doctor and if you are at all concerned about any of the techniques you should always speak to an exercise professional.
Almost everyone has heard of a sauna… but how many have heard of the Infrared Sauna?
Although they may not be as well known, Infrared saunas are incredibly good for us and deliver many more health benefits to the ‘traditional’, better known saunas.
Infrared saunas heat you from the inside instead of the outside so that it increases your heart rate and metabolism to achieve the same cardiovascular benefits of doing a cardio session in the gym. The benefits don’t stop there though – the Infrared light penetrates our tissues and stimulates our bodies’ natural ability to heal itself on a cellular level. This means that our bodies are able to completely heal ourselves from most illnesses/conditions or syndromes. There is much research out there on the benefits but basically they have been shown to improve or eliminate symptoms of all kinds of issues as they allow the cells or areas that aren’t functioning correctly to repair themselves. This means that you are treating the root cause of the issue not simply trying to find something that minimised the symptoms. I have always liked the saying – ‘You don’t get a headache because of a lack of painkillers in your system!’
Why cover up symptoms when you can treat the cause?
So why should we be using an Infrared Sauna?
We are, as a whole, more stressed in today’s society than ever before. Not only are our work and personal lives far more stressed but also our environments are far less healthy for us. Whether you make an effort to avoid using chemicals in the home or not, drive or walk, eat organic or not, exercise or not… or whatever the toxin source is we are surrounded by harmful chemicals no matter how hard we try and avoid them.
In the last 50 or so years there has been an estimated increase of 5 million new chemicals created! That is a lot of new chemicals that are polluting our air, water and food. Our bodies weren’t originally designed to cope with the sheer volume of toxins/chemicals we face today in everyday life. So where our bodies (that emit Infrared rays themselves) worked well in the past we need to give them a little helping hand today to promote healing and repair within the body. The body will absorb the FAR infrared rays into our tissues and cells and utilise them in the areas that need them most.
Getting hot may cause sweat, and sweat is a valid toxin elimination pathway, it doesn’t get as deep into our tissues and doesn’t allow the body regain proper cell function as the Infrared rays will. With an infrared sauna sweating isn’t necessary to see and feel results.
Here is a list of some of the conditions that Infrared saunas have been used to treat successfully and some of the benefits
– as defined by the Oxford Dictionary
The term Holistic is often regarded as some crazy or out there approach to training or whichever profession it is attached to. I understand this; I used to be one of the people that would shy away from the term and those claiming to be apart of this ‘holistic thing’ as I just didn’t understand what it meant.
It doesn’t mean it’s some airy fairy way to do stuff – quite the opposite! Holistic simply means that I will consider the whole you regardless of the reasons you come to see me. So… you may come in with back pain but that doesn’t mean I only look at your back and what is going on there… what if it’s an ankle issue or a neck issue that is driving the back pain? Over time the smallest issue can accumulate if left unchecked and cause huge amounts of pain and or postural distortion so to solve an issue we first need to look at everything together to find the cause, not just the symptoms.
I perform a full assessment of my clients to see exactly what is going on before embarking on a bespoke exercise program. This means that the workouts that I write for you will not only get you the results that you desire but also in a quick time. All exercises that are selected for you will encourage your body to move naturally and easily to keep it fit and healthy. The biggest problem with generic programs that you can download off of the internet is that they could well exaggerate minor postural issues and then lead to serious pain. Take your average office worker for example. Most office workers end up with rounded shoulders and a forward head simply because they spend eight hours a day slumped over a computer. Doing a chest workout is only going to make this posture more apparent and could lead to some pretty bad low back issues and almost certainly neck issues among many others.