Ice-cream for Breakfast: Protein Pancake Recipe

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Hey guys, quite a few of you have been asking for my protein pancake recipe so here you go:

For the Pancakes:

  • 1 scoop white chocolate protein powder
  • 1 Tbsp coconut flour
  • 1 tsp baking powder
  • 2 squares dark chocolate
  • 2 eggs 
  • 1 scoop water (I just use my protein scoop) 

For the toppings:

  • Salted Caramel Halo Top Ice cream 
  • 1 tsp salted caramel sauce 

Method

  1. Place protein powder, coconut flour, baking powder, chocolate, eggs and water in a blender and blend together until you get a smooth mixture,
  2. Place mixture in a hot pan according to the size you want your pancakes. Tip* I use my protein scoop, that way my pancakes are the same size.
  3. Flip the pancake once bubbles begin to form and then cook until lightly golden.
  4. Stack on a plate or in a bowl and top with a few spoons of the ice-cream
  5. Heat up the salted caramel sauce in a microwave for 15 secs and dribble it over the pancakes.
  6. Enjoy

Jay’s Top Tips to Achieving #Self-love

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A few months back I wrote a blog post on the importance of self-love and ensuring that you create a good relationship with yourself.  Today I would like to build up on that message and share with you guys some tips on how to improve your relationship with yourself. 

  1. Practice Positive Self-talk: Take time out of every day to practice focussing on the things about you that you love. You can start by choosing three things (and this can be anything) that you love about yourself and you can either stand in front of a mirror and say them to yourself or write them down.
  1. Stop comparing yourself to others: This is a big one. One of my favourite quotes is that “we need to learn to admire the beauty of others, without calling our own into question.” By all means be inspired and motivated by others, but don’t allow their achievements to make you feel like you are not good enough. If following a particular page on social media is causing you to feel bad about yourself don’t follow it.
  1. Acceptance & change: There are certain things about ourselves that we need to learn to accept, by this I mean the things that you can’t change. For me this is my legs, I have always felt that they have been huge and have spent far too many years of my life trying to get them to appear smaller. The fact is that I can’t really change my legs much, so they’ve become something that I have learnt to love. However, self-love and wanting to improve yourself don’t have to be mutually exclusive. Making positive changes such as eating better, exercising more, doing more of the things that you love and surrounding yourself with people who lift you up all are things that you are able to do which can help you to improve the relationship you have with yourself. 

“Never forget there is only one of you and you are as breathtaking as they come.” -E. Russell

Hope you guys find these helpful. 

Jay xx

Carbs: The Dark Lord of Macronutrients

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Firstly, what are carbs? 

Carbs (a.k.a carbohydrates) are molecules which are made up of carbon, hydrogen and oxygen. Carbs are one of the three macronutrients that make up our diets. All carbs are made up of units called saccharides which form three basic carb types.

  1. Simple carbs also known as sugar
  2. Complex carbs also known as starch 
  3. Non-starch Polysaccharides (NSP) also know as fibre 

What do carbs do for us? 

Their primary role is to provide our bodies with energy, but carbs also play an important role in “the structure and function of cells, tissues and organs.” 

Why are Carbs seen as the source of all evil (a.k.a the Voldemort of the food world)?

Due to increasing waist lines of the general population in recent years, we have looked to find a way to explain it rather than accepting as a population we are over consuming food and doing less and less physical activity.  

It used to be fat that was demonised by the press and food industry. It is now Carbohydrates and sugars that are viewed as the problem. It is easy to blame sugar and carbohydrates as they are often found in the foods we overeat as well as fizzy drinks and fruit juices

So what is the point of all this info? 

CARBS WILL NOT MAKE YOU GAIN WEIGHT!

For many people the go to solution for losing weight is to cut carbs from their diet. Cutting carbs from your diet can lead to a large drop in weight, however, the weight lost will be made-up predominately of water and not body fat percentage. Often after a couple of weeks (if they even make it that long) people end up falling off the wagon and binge/over-eat. The end result is that they end up putting all the weight they lost back on. 

Why does this happen? 

Cutting carbs completely is not a sustainable way to diet as people will often experience low energy/mood as well as finding their food choices limiting and uninteresting. 

In fact, many studies have shown that calorie controlled diets which contain carbohydrate sources such as bread have a far higher adherence rate as well as being much more sustainable for the general population.

The take-away (no pun intended) from this blog post is that as long as you are eating in a calorie deficit, it does not matter if you are continuing to eat carbohydrates, fats or protein! 

Keep your protein high! Eat in a deficit! And you will lose weight!

Just some food for thought. 

Jay and Liam xx

Getting Your Body Summer Ready

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Last week Thursday those of us living in the Northern Hemisphere officially welcomed summer. For many people the start of summer acts as a reminder of the goals and intentions that we set out at the start of the year to exercise more and eat better. 

I’m a big fan of anything that gets people moving and makes them more mindful of what their eating. However, a big issue with the coming of this season is that people usually engage in drastic and restrictive forms of diet and exercise to fulfil short-lived (if even achieved) goals. 

In light of that, I thought I’d share a few tips with you guys to help you not just achieve you a summer body but to achieve your dream body and maintain it: 

  1. Fitness is a state of constant becoming, it’s not a destination: Unless you’re competing for a physique competition and require strict dieting, you should aim to only implement eating and exercise habits that you can see yourself sticking to in the long-term. Here’s the thing, just because you achieve your goal doesn’t mean that you get to stop eating well and exercising. These things have to continue to allow you to maintain your goal once you get there. Chances are that if you hate what you’re eating and the way you’re training, you’ll be unlikely to stick to your training and nutrition plans in the long-term. 
  1. Patience, patience and some more patience: We live in a society where pretty much anything we want is available to us at the click of a button. Unfortunately, we can’t just amazon prime our dream body. You didn’t get to where your are overnight, so you are not going to get to where you want to be overnight either. I can’t stress this point enough. For the majority of us, achieving our dream bodies will take a long time. But, ultimately the time is going to go by anyway, so we may as well spend it doing something productive. 
  1. Expect mistakes and setbacks: There is no such thing as perfection. Achieving your dream body is not going to be a linear journey. There are going to be ups and downs. The important thing is not to give up. Learn from mistakes and learn to better cope with things that get you off track. 

Now I know that none of these tips may be what you guys wanted to hear. Trust me if there was an Amazon Prime for your dream body I’d be the first one ordering it. I do hope you guys find these tips helpful. Train smart, eat well and enjoy life.

Just some food for thought.

Jay xx

5 Reasons You Aren’t Losing Weight

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Weight loss is a relatively simple process. Note I said simple not easy. Let’s face it, ultimately when we want to lose weight we know exactly what it is that we need to do.  For example: it may be that we need to make better food choices and exercise more. So why is that we struggle so much with it? The answer is relatively simple, we struggle because implementing the changes we need to achieve our goals involves changing our habits and behaviour. Changing habits we have built over many years can be extremely challenging, but it is not impossible.

Here are 5 reasons you aren’t losing weight:

  1. You can’t find the time: I know this one is a bit of a cliché but it is so true. You can’t just expect to find the time to exercise. You should make the time for it. Treat your workouts the same way you would a doctor’s appointment. No one is going to make the time for you, you have to make the time for yourself.
  1. You’re underestimating how much you are eating: This one is a very common reason for struggling with weight loss. People often underestimate how much they are eating and don’t take into account all the little snacking that’s done throughout the day. ALL CALORIES COUNT. Now don’t get me wrong I’m not saying you can’t enjoy treats and the foods that aren’t nutrient dense but make you happy. Just realise that these shouldn’t make up the majority of your diet. 
  1. You’re focused on the wrong things: Far too often people focus on minor factors that don’t really affect them or their goals. For example what the best time to workout is, what supplements they should be taking, whether HITT cardio is better than LISS cardio. Don’t get me wrong these are things that have a role to play eventually. But for the majority of us, the most important thing is to focus on building discipline, getting into a routine and being consistent.
  1. You’re not consistent: Following on from the last point consistency is key. You can’t expect to see results and weight-loss if you only eat well and exercise some of the time. It’s what you do most of the time that will determine what your results will be. Don’t be perfect, be consistent.
  1. You’re not getting enough good quality sleep: In a Harvard study conducted in 2008 experts concluded that “getting enough high-quality sleep may be as important to health and well-being as nutrition and exercise.” When we don’t get enough sleep we feel tired, grumpy and lack focus. While the odd  bad nights sleep won’t do us any harm, several nights of lack of sleep will have considerable negative impact on our fitness goals and our health. Not to mention lack of sleep can lead to increased appetite, which can lead to eating more which can result in weight gain.

Just some food for thought:

Jay xx

Work Life Balance: How to Fit Fitness & Healthy Habits into a Busy Schedule

Fitness & Wellbeing

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Whether you are in a demanding full-time job or a full time student, the thought of adding exercise to an already daunting to do list can seem overwhelming, especially when you have other responsibilities (i.e. children, social engagements, a job that requires a lot of travel, working late night shifts, a lot of assignments, etc).  So I thought I would share with you guys a few tips that have helped me make healthier choices and keep consistent with training during the moments when life gets a bit hectic:

  1. Schedule: Time and time again I’ve heard people say that they’ll try and find time to get to the gym, but the problem with this is that life gets in the way and you’ll likely find yourself occupied with other tasks and end up too busy and stressed to go. Instead of trying to find the time you must make the time…

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Being Healthy: Take Time Off the Gym

 

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Exercising and being disciplined are extremely important  factors when it comes to achieving our fitness goals. However, as with anything in life it is important that we implement balance and ensure that we get a break from our routines and give our bodies adequate time to rest and recover. 

Why is taking a break important?

  • Helps to prevent injury: exercising without taking time to rest means that your muscles run the risk of becoming overused which can lead to injuries 
  • Allows your muscles time to repair: rest days give our muscles time to grow and repair which ultimately allows you to gain benefits of the training that you’re doing. 
  • Helps to keep you from burning out both physically and mentally: exercising is a form of stress that we place on our bodies, when we place too much stress on our bodies we can burn ourselves out mentally (lacking motivation and enthusiasm to engage in activities that we typically enjoy) and physically (not seeing any progress in our training and even struggling to maintain the same intensity and consistency in our training).

Refusing to take rest days and not giving your body time to recover is not only counterproductive to the goals you hope to achieve, but it is also an extremely unhealthy way of thinking. 

This past week I didn’t train at all and was not as regimented with my nutrition as I would usually be. I didn’t lose my gains and I’ve not turned into a massive blob. Instead, I feel rested and ready to smash a new block of training. 

The key point I want you guys to take away from today’s post is the importance of listening to your body and your mind. Be sure to give yourself a break from your routine and speak out if you feel anxiety about taking time away from the gym.

Just some food for thought.

Jay xx 

Making Healthier Choices: Jay’s Top Tips

 

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What constitutes health? What is being healthy? The term health is defined as “the state of being free from illness or injury.” This is quite a broad definition. Don’t get me wrong, there is definitely right and wrong when it comes to health and being healthy, but exactly what constitutes being healthy will vary and will depend upon the goals of the individual in question. 

For example, person A being healthy may mean not letting the gym take over their lives and remembering that eating well isn’t about restriction. Whereas for person B being healthy may mean making the effort to exercise more and making better choices when it comes to nutrition. 

I can’t emphasise the above point enough. While the fitness industry is extremely diverse and what constitutes being healthy will differ from person to person, I have a few top tips to help you make healthier choices regardless of what your goals are.

  1. Plan Ahead: Connect with your inner Monica and schedule out your week or your day. This has been one of the most important factors in helping me stick to my routine. I pick out a day where I have enough time to write out what I plan to eat the next week and the days that I’m going to train. That way when I’m busy or stressed out with work I don’t have an additional thing to stress about. 
  1. Address your relationship with food: Addressing what triggers you and leads you to having a toxic relationship with food is crucial. Failing to address these issues will block you from making true progress and instead you’ll fall back into old unhealthy habits. For me there were a few issues which needed to be addressed most notable were the relationship I had with myself, building up my self-confidence and self-esteem and the second was to recognise when I was stressed and to find alternative ways of coping with it. Since addressing these issues I no longer go to food for comfort.
  1. Motivation is overrated: Don’t’ get me wrong, motivation can be an amazing tool to help us do the things we need to do. The issue is that it is dependent on our moods and feelings and so is not always reliable. You are not always going to be motivated to do what it takes to achieve your goals. This is why you should instead focus on creating discipline so that you always do what you need to do to achieve your goals, especially when you don’t want to.
  1. Comparison is the thief of joy: While its great to draw motivation and inspiration from others, I think it’s important to learn to appreciate the accomplishments of others without calling our own into question. More importantly I think its important to learn to inspire yourself. Stop wanting to look like other people. Practice self-love and be kind to yourself.
  1. Consistency is King: The best advice I’ve ever gotten is to focus on being consistent instead of constantly going from one extreme (training intensely and attempting to eat perfectly) to the other (not training at all and binging). Take it slow, it’s a marathon not a race.

Hope you guys find these helpful

Jay xx

The Dark Side of Fitness: An Unhealthy Active Lifestyle

Fitness & Wellbeing

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We tend to associate working out and eating nutritious food in a positive manner. However, it is possible for people to take this lifestyle to an extreme and transform what should otherwise be healthy habits into unhealthy ones. The fact that it is harder to identify when someone is leading an unhealthy active lifestyle since on the surface going to the gym and eating well are typically good things, makes it even more dangerous.

People are often so consumed by focusing on the physical side of being healthy that they neglect their mental health which is equally as important. Too often people are afraid to take rest days because they feel that they may lose their progress or they create anxiety around certain foods and under eat. When it comes to fitness you really can get “too much of a good thing” and more is not always better.

Excessive exercise and restrictive…

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How Complicated Does Health & Fitness Need To Be?

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The truth is that health and fitness really isn’t that complicated at all. Don’t get me wrong, just because it isn’t complicated doesn’t mean that changing behaviours and habits that we have built and reinforced over many years will be easy. 

One of the main reasons I believe that people struggle to stick to their fitness and health goals is because they tend to overcomplicate things. So I thought I would set out a few scenarios in which people tend to make things overly complex and what to do instead:

  • Trying to do too much at once. The most common example of this are people who haven’t trained in a while (or at all) who then set as a goal going to the gym 5-6 days a week. Typically they will burn themselves out and find it even harder to motive themselves to get back into the gym. 
    • The solution: remember its a marathon not a spring. Focus instead on making small sustainable changes. Following on from the above example instead of starting out going 5-6 days a week start with 3 and build up from there.
  • Worrying about things that don’t really matter. Way too often I’ve heard clients and friends concern themselves with things such as what the best time to train is or what the best food to lose weight is.
    • The solution: focus instead on what suits you and your lifestyle best. Think about what training time and approach to nutrition will allow you to be consistent in the long-term. Forcing yourself to train at a time that doesn’t suit you or eat foods you don’t enjoy makes you less likely to be consistent and stick to your goals in the long term. 
  • Following an approach to nutrition which is overly restrictive. Following on from the above point people tend not only to eat foods that they dislike but also to eat in a manner which is overly restrictive. The most prominent consequence of this is binge-eating and creating an unhealthy relationship with food. 
    • The solution: choose an approach to nutrition which you enjoy, which suits your lifestyle and most importantly one that you can see yourself sticking to years from now. 
  • Placing too much importance on supplements. There is definitely a time and place for supplements, but for the majority of people they aren’t a necessary component in achieving health and fitness goals.
    • The solution: remember that the main components in achieving your fitness goals (be they fat-loss, building muscle or improving strength) are to ensure that training, nutrition and recovery are on point.
  • Not being patient. Far too often people are too quick to give up on their goals because things aren’t happening at a speed that they would like. They either give up or constantly change between training plans and nutrition styles without really giving any of them time to take effect.
    • The solution: you didn’t get to where you are overnight so you aren’t going to get to where you want to be overnight either. Achieving your goal will take time and it certainly won’t be a linear journey. However, the time will pass either way so you may as well spend it doing something productive. 

Just some food for thought

Jay xx