RECIPE: Sirloin Steak

Steak and chips are the nations second favourite meal, so this one should be a big hit… This simple recipe for a succulent steak would go perfect with one of our recent Next Level sin day recipes, ‘sweet potato fries’.

Nutritional Information

  • Kcal 398
  • Fat 27g
  • Carbs 0.4g
  • Saturates 13g
  • Sugars 0.1g
  • Fibre 0.1g
  • Protein 39g
  • Salt 0.4g

Ingredients

  • 2 sirloin steaks, each about 200g and 2cm thick
  • 1 tbsp Sunflower oil
  • 1 tbsp butter
  • 1 garlic clove, left whole but bashed once
  • sprig of thyme or rosemary (optional)

Directions

1 – Remove the steaks from the fridge about 30 mins before you plan to cook, so they’re closer to room temperature. Pat the steaks dry with kitchen paper, and season with salt and pepper. Take a heavy-based frying pan that will comfortably fit both steaks, add the oil and heat over a high flame.

2 – When the oil is shimmering, turn the heat down to medium-high and add the butter. Once it’s sizzling, carefully lay the steaks in the pan, tucking the garlic and herbs in at the sides.

3 – With a pair of tongs, sear and turn the steaks every 30 secs to 1 min so they get a nice brown crust. As a rough guide, each steak will take 3 mins in total for rare, 4-5 mins in total for medium and 7-8 mins for well done. If you have a digital cooking thermometer, the middle of the steak should be 50C for rare, 60C for medium and 70C for well done.

Serves 2

Preparation time approx 15 mins

RECIPE: Chicken Noodles With Black Bean Sauce

Have a try at this flavoursome dish, perfect for after a hard session in the gym. Don’t be afraid to mix it up either, swap your noodles for some sweet potato or rice.

Nutritional Information

  • Kcal 549
  • Fat 17g
  • Carbs 56g
  • Saturates 2g
  • Sugars 2g
  • Fibre 3g
  • Protein 48g
  • Salt 4g

Ingredients

  • 250g pack Chinese egg noodles
  • 1 tbsp olive oil
  • 2 tbsp sesame oil
  • 4 skinless chicken breasts, sliced
  • bunch spring onions, sliced
  • 4 garlic cloves, chopped
  • 205g jar black bean sauce
  • 300g pack beansprouts
  • soy sauce, to serve

Directions

1 – Cook noodles according to pack instructions. Heat the olive oil and 1 tbsp sesame oil in a large wok, then stir fry the chicken until it just changes colour.

2 – Add spring onions and garlic, cook briefly, then add black bean sauce and toss well. Drain noodles, add to the wok with the bean sprouts and remaining sesame oil. Toss until piping hot. Serve with soy sauce.

Serves 4

Preparation time approx 25 mins

RECIPE: Simple, Perfect Porridge

Start the day off right! This porridge recipe is quick, easy and tasty, to get you ready for the day ahead.

Nutritional Information

  • Kcal 175
  • Fat 5g
  • Saturates 2g
  • Carbs 25g
  • Sugars 0g
  • Fibre 3g
  • Protein 10g
  • Salt 0.24g

Ingredients

  • 50g porridge oats
  • 350ml milk or water, or a mixture of the two
  • Greek yogurt, thinned with a little milk and clear honey to serve

Directions

1 – Put 50g porridge oats in a saucepan, pour in 350ml milk or water and sprinkle in a pinch of salt. Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn’t stick to the bottom of the pan

2 – Or you can try this in a microwave. Mix the porridge oats, milk or water and a pinch of salt in a large microwave proof bowl, then microwave on High for 5 minutes, stirring halfway through. Leave to stand for 2 minutes before eating.

3 – To serve, pour into bowls, spoon Greek yogurt, thinned with a little milk, on top and drizzle with honey.

Serves 1

Try it and let us know what you think in the comments below:

12 Weight loss tips for busy people and professionals.

Losing weight and trying to find time to keep fit isn’t easy. It’s even harder when you have to balance it around a busy work life and family.

Fortunately what you lose in time you can make up for by working smart.

Here’s our top tips for busy people and professionals.

1) You don’t have to train every day.

Plenty of research shows that training 2 – 3 x per week either with resistance or HIIT training is enough to get 80% of the benefits from exercise. After that it becomes ‘marginal gains’.

Marginal gains is when you double the work but don’t get double the result. In fact after hitting the optimal point there’s a steep drop in results from training. You might be training twice as much to only progress 20% faster.

2) Boost your metabolism with workouts.

Resistance training and HIIT training produce an effect in your body called EPOC. This where after you stop training your body is still recovering from the workout, boosting your metabolism and burning more calories.

It’s healthy and the effect can last for up to 48 hours.

EPOC is produced through weight training and high-intensity interval training so follow a weight program and some of the finishes we post on our social media to take advantage of this effect.

3) Make your training fit around you. – Shift workers especially.

Shifts-patterns and working nights can play havoc with training.

Rather than viewing your training from a day to day perspective, look at it over the week. From that perspective things balance out much better.

If you workout all 3 days in a row it often means your body has more rest while you’re back at work.

Some of our clients finish a night shift, come straight to the gym and then go home to sleep. It’s not as good as working a 9 to 5 but it doesn’t stop you from getting a good result.  

Even then training 1x a week is so much better than not at all.

4) Accept what fits around you is better than perfect.

Possibly one of the biggest things i’ve learned and observed in training is that aiming for perfection rarely leads to it.

Facebook’s motto is “done is better than perfect’ and that fits to training too. Aiming for perfection often leads to burnout and procrastinating on the things you didn’t get right rather than what you did.

Changing your body shape and getting fit is a long game. Things will crop up and get in the way. The routine what fits around your lifestyle will be the easiest to stick to for the long term and get the best results too. Also you won’t resent it.

Most of this article is based around that principle.

5) Train for more than fat loss!

There are plenty of reasons to train; long term health, reduce stress, living longer, reducing injury risk, positive mental health all of which can be tracked by your strength and fitness performance.

Aligning your goals with something positive gives you more reasons to train and there are direct correlations between that and how long you will live.

Joining a community is even better. Small gyms, group training, the people you meet are great and will motivate you!.


6) Eat on the go.

There has never been a better time to live in to lose weight. Companies and the pubic are a lot more health conscious now, there’s pressure from the government to fight a growing obesity crisis and even McDonalds has low calories options, take advantage of them!

Don’t listen to your nan who hasn’t touched a meal deal in her lifetime and grew up in an era where fats was directly responsible for all health related deaths. The industry has evolved and when your on the rush stopping in at tescos, subways or boots is a real help!

Remember tip 4, it doesn’t have to be perfect, even most petrol stations sell protein bars now.

7) Watch out for hidden calories! Check the label and choose an Americano

Unfortunately on the other side of the argument companies have got better at tricking you too.

Volvic do a flavoured water that has the same calories in it as a can of coca cola… WTF!

Always check the label and compare the calories. Unconscious eating is an easy trap to fall into where you don’t realise you’ve taken in a big hit of calories.

Coffees are the prime culprit for this. An Americano with milk in will average out about 40kcal.. The same size really nice ‘latte’ can be north of 300 – 400kcal. Check the label first and be aware of hidden calories.

8) Take advantage of tech and try flexible dieting.


Wrapping two tips up into one here, technology has evolved a long way too!

Calorie counting is one of the most effective ways to lose weight! This is because if you’re accurate it can’t fail. It’s hard physics, if you burn more energy than you take in it has to come from somewhere else (FAT :] )

Before it used to be a laborious task. Now with apps like MyFitnessPal it’s easier than ever.

Download the app, input your body weight and activity and start tracking.

The app has a huge user database of food and calories and all you have to do is scan the bar-code. It’s like the wikipedia of calories.

Most problems we see arise from calorie counting come from when you set your calorie intake too low! Do that and you’ll be licking stevia tablets for flavour. Set it up right and it can be one of the best ways to diet.

Calorie counting is proof that you can enjoy treats and still lose weight. It allows you to balance good food choices with a bit of treats which is one of the best ways to lose weight and keep it off for good. Cutting things out entirely rarely ok.

My top tip would be to set it up to lose a pound a week and then if that becomes easy you can reduce your calories a little further or increase your activity.

9) Avoid sugar.

Sugar is addictive, drives cravings and makes it hard to regulate your appetite. If you’re on the go all the time it’s easy to get stuck into a loop of sugar hits through the day. Instead try a snack with complex carbs, healthy fats or proteins such as healthy pop corns, protein bars, beef jerky.

10) Take a Lunch Break!

So many of us have tight deadlines and targets to meet that we develop this false ideology that working through our breaks will make us more productive.

Taking a 30 minute break will give you some much needed mental down time. It will reduce your stress and mean when you return to work you are more focussed. You won’t have as much time but you will do more in your time.

Often when we crave food or ‘feel tired’ it’s a sign of the day taking its toll. You work hard all day and then it hits you in the evening and your body is trying to recover.

Taking a break will do more for your body, shape, business and mental health!

11) Don’t compare against your younger self.

I see this with Dad’s a lot and it applies to all of us in one sense or another. They was used to going to the gym 4 days a week or playing sport or some other form of activity when they was younger and when it comes to training now if they’re not doing the same it’s not quite good enough. It’s not true.

For most of us our younger selves was idiots. We winged it and training was rarely optimal. What you lack in time you can make up for in thinking smart. Following a proper plan 2 – 3 x a week will get great results for most of us. All of our clients are fitter with us within 6 months than they ever was when they was younger.

12) Train in a group!

Anyone can achieve anything with the right direction, support and environment provided they are willing to change.

Group training is a great way to get the most out of your training without paying 1-2-1 prices.

It doesn’t have to be with us, working with a group will mean you push yourself more, give you more reasons to come as you make friends and having a new friendship group is brilliant if you carry a lot of stress with work.

– Sean

Think we can help you get in shape? Drop us a message to get in touch.


RECIPE: Low Fat Blueberry Muffins

This one is requested from Personal Trainer Jordan. He’s been on a blueberry muffin craze lately and wants everyone to be able to enjoy them too… So we have a low calorie and low fat recipe everyone can enjoy.

Nutritional Information

  • Kcal 95
  • Fat 0.6g
  • Carbs 21.5g
  • Sugars 8.5g
  • Fibre 2.5g
  • Protein 2.6g

Ingredients

  • 1/3 cup plus 1 tbsp milk of choice (95g)
  • 1/4 cup yogurt (preferably plain soy yogurt) (60g)
  • 2 1/2 tsp apple cider vinegar (12g)
  • 1 tsp pure vanilla extract (4g)
  • 1 cup spelt, all-purpose flour (125g)
  • 1 tsp baking powder
  • 1/4 tsp plus 1/16 tsp salt
  • just over 1/4 tsp cinnamon
  • 1/4 cup sugar of choice or xylitol (50g)
  • pinch stevia OR 1 additional tbsp sugar
  • 1 cup blueberries, fresh or frozen (125g)

Directions

1 – Preheat the oven to 350 F. Grease a muffin pan, or line with 7 or 8 muffin liners. (Since the muffins are added-fat-free, they will stick to the liners the first day. However, the liners peel off easily after sitting for a day. So you can either wait a day or choose to bake the muffins sans liners.)

2 – Whisk together the first four ingredients, and let sit at least ten minutes. (My yogurt is plain but not unsweetened, so add a little extra sugar if using unsweetened yogurt.)

3 – In a large mixing bowl, combine all remaining ingredients except the blueberries and stir well.

4 – Pour wet into dry and stir until just evenly mixed. Then add the berries and stir again, very quickly and carefully so that the berries don’t break.

5 – Divide evenly into the muffin tins (it’ll fill up about 6 unlined or 7-8 liners) and bake 17-18 minutes or until muffins have risen and a toothpick inserted into the centre of a muffin comes out clean. Store leftovers in the refrigerator, or freeze.

Makes 6 – 8

Preparation time approx 25 mins

Try it and let us know what you think in the comments below: