Blog - Page 20 of 21 - Synergy Phitness

My Fat Friends EXPOSED

Enough is enough! I’m sure my friends will thank me one day.

What I am talking about here though is the fat friends that our stored in my cupboard.
Despite what red, blue or even green “zones” tell you we all need a certain amount of fat in our diet.

Without it we would miss out on vital nutrients such as vitamins A, D and EFAs what are known as Essential Fatty Acids which are needed to prevent or control all kinds of ailments and conditions such as heart disease, cancers, immune system deficiencies, arthritis, skin complaints, PMS and menopausal symptoms.

We also need fat for energy as a backup energy source when carbohydrates are not available and also insulation and protection of our vital organs.

We need to keep them protect them after all and body fat exists for our survival.

For women there will always be a higher percentage stored on their body than men.

Mainly on there mid-section, thighs and backside. Women need this for their mid-section simply to allow their skin to stretch when they are giving birth and this also relates to the fact women have the hormone “Estrogen” also.

This reduces a woman’s ability to burn energy after eating, resulting in more fat being stored around the body. The likely reason is to prime women for childbearing

Sorry to say ladies but Men also have an advantage as have more testosterone and muscle mass so can burn fat quicker or easier.

Now, I expect when you go down the “low fat” route you think that you will get far quicker results by cutting fat from your meals right?

So you get down at the local supermarket and buy some of the low fat foods that are flooding the shelves.

>>> Chemical shit storms <<< I call these.

Low fat margarine? >>> Don’t get me started on that crap!

Most of time these products are loaded with artificial toxins such as sugar and various ‘fillers’ to make them taste pretty dam good.

Your liver processes the toxins that you put into your body and also has a huge part to play in metabolizing fat. By eating low fat products you just giving it even more work to do

Switching from low fat to full fat might just seem madness to you right now but trust me on this one!

Your body requires fat light up the fat burning furnace of yours.

Here are a couple of tips…

Try Coconut oil for cooking (the secret sauce).
This little beauty has so many health and fat burning qualities!

Hydrate yourself and drink plenty of water to help flush out toxins from your body.

Swap to unsalted organic butter .

Get some Avocado’s down you too!

I know I know…..

The slimming clubs don’t allow this on their diet but it’s a mega healthy fruit that has huge health benefits.

An Avocado is full of natural goodness and your body will love you for it!

Full of fibre as well as being a source of protein and natural slow release carbs and will kick start your metabolism.

Avocados:

Maintain a healthy heart.
Lower cholesterol levels.
Control blood pressure.
Has anti-Inflammatory properties.
Promote eye health.
Regulate the blood sugar levels.
Prevent birth defects.
Reduces strokes risk .
Protect against cancer.
Fights free radicals
Has anti-aging properties
Cures bad breath.
Increase nutrient absorption.
Great for your skin.

Need any more reasons? Go and get some today!

Also a few nuts is fine too. A handful will do the trick

Think of Walnuts, Brazils & Cashews and always choose unroasted and unsalted if you can get them.
All the recipes that I promote to my clients use natural fats and these are good for slow release energy but also once again fuel the fat furnace.

If you would like to get your hands on some of the recipes my crew use on then checkout my Cookbook HERE

I even have a new free edition for all your Veggie Monsters HERE too.
^Good if you just fancy a nice change also.

Remember don’t ever be afraid of eating fat if you’re trying to lose weight.

Introduce me to your “fat friends” sometime 😉

Who The Hell Do You Think You Are?

I remember it like  it was just yesterday.

I was training with one of  my clients and we were having one of the BEST training sessions EVER!

Man he was on FIRE!

We finished it off nicely with a few hard sprints then all of a sudden…

just out of nowhere four guys was standing watching us.

My client FROZE. He felt uncomfortable. He simply did not want to continue anymore.

Understandable but I had a quite word with him in his ear.

“Who gives a shit what they think of you?” I said.

“You are out here busting your dam ass off with me because you want to change.

“They are  more likely watching you thinking FAIR PLAY!

If they laugh it’s because more than likely they are just shocked and inspired!”

^ Truth ^ right there.

On the way home I thought about this a bit more.

What if these guys were actually mocking him?

What kind of human beings are they?

But the thing is though, are a lot of people like above.

There are so many ignorant, inconsiderate people out there who just judge.

They don’t know each person’s story.

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What they are going through.

What they been through physically, emotionally and internally.

Nor what they have done or achieved.

And it’s because of these morons that makes overweight people lack the confidence to make that HUGE important first step to embrace change.

They have no idea how hard is it for some people just to just get out there and take action.

In all those gyms, bootcamps or have a Personal Trainer to help them..

Even simply running on the pavement.

And YES I have trained someone who has this fear and that killed me inside.

They people really need to take a good look at themselves first before they judge.

MAKE SURE THEY ARE PERFECT TOO!

(BTW they are clearly not and suck)

Ya know you can be the most beautiful person in the world but if you have an ugly heart you are simply just ugly.

You can’t bench press your way out of being an asshole.

They people  laugh and mock people at the gym when they are doing an exercise wrong or with unsafe form.

But I always wonder if they they are so perfect why don’t they help just them out a bit so they don’t get injured?

Share their wisdom, experience or knowledge.

Ya know these people are only trying to better themselves.

Having the courage and confidence to do uncomfortable exercise in an environment where people might be watching.

They are not clearly doing if for others entertainment for the day.

Imagine how you would feel if you watched someone laugh or mock one of your family members at the gym?

And even worse you knew that they had some kind of illness/cause and were doing the exercise to help/prevent it from getting worse.

Would make you angry wouldn’t it?

Shame isn’t it? That people can make others feel this way.

I guess that’s why many train with my crew and I at Synergy Phitness.

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There are no egos. There is no intimidation.

They are all normal, very welcoming not to mention lovely individuals.

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If there were anything else I would kick them out. No shit Sherlock.

They have been there or where you are now. They understand what it feels like.

In regards to the gym and what you can actually lift I say who gives a shit…

There are always going to be people who can lift more, lift less and be better or less fit than yourself.

But seriously is doesn’t matter one bit does it? Does it?

You are training to improve yourself right?

And as long as you are challenging your body and progressing who cares?

At the end of the day also you can’t change what people think of you and once again you shouldn’t really “give a shit” either.

People judge and analyse me ALL THE TIME.

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What I eat, what I look like, my image, my fitness, what I say, my actions, what I do, my programme and Nutrition.

I get people slag me off and bitch about me, try and take sly little digs.

These are normally the rubbish trainers or people who just generally feel threatened by me or are jealous.

Because if they wasn’t why would they feel the need to protest and simply just get on with it instead?

Ever heard of the expression empty cans make the most noise?

I don’t care what they are doing. I just focus on me and do what I’ve gotta do.

Focus on my clients. They are the most important people.

Just go through life and try to be the best possible version of yourself you can possibly be.

That’s your business. No one else’s. And their opinions do not matter.

DARE to be GREAT because if so do AMAZING things will happen.

And then you will be the one who has the last laugh! TRUST ME.

The greatest pleasure in life is doing what people say you cannot do.

SO THIS IS TO ALL THOSE ACTION TAKERS OUT THERE!

Keep being AWESOME!

And with that keep pushing, keep achieving and keep up the fantastic work.

Here is to your future success.

Who the hell do you think you are?

You are the  f**king shit!

1 Dumb Mistakes Healthy People Make

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The following 5 Dumb Mistakes are frequently committed by health conscious people.

Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.

1. You’re Sleep Deprived
In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That means that more than half of the population doesn’t get adequate sleep.

Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips.

First, make sure that you don’t drink any caffeinated beverages after lunchtime.

Second, don’t eat for three hours before you go to bed.

This helps eliminate sleeplessness due to indigestion and will also turbo-charge your weight loss.


2. You’re Dehydrated
It has been said that 75 percent of the population is chronically dehydrated.

Would you disagree?

When was the last time that you actually drank 8 glasses of water in a day?

Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.

Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly re-hydrate throughout your day to avoid dehydration.

The best way to do this is to incorporate water into your daily schedule.

Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.

3. You’re Stressed Out
I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

Stress creates an increase in the hormone Cortisol, and chronic stress creates a chronic increase in Cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.

The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised Cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.

Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

4. You Eat Out Too Often
Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.

Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar.

This causes you to eat way more calories than you actually need.

Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home.

Imagine the last salad you ordered out.

Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter-laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would.

On the weekend sit down and plan out your meals for the week.
Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

5. You’re on Exercise Autopilot
You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.

A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine.

First, increase your pace. Secondly, increase your intensity.

Constantly vary your speed and intensity in order to keep body getting challenged so you will always progress and never adapt to your current routine.

Another way to break through the exercise plateau is to do something totally new!

If you regularly use weight machines then start using free weights.

If you normally jog on the treadmill then start using the bike.

Or why not try some group exercise like a class?

I run The Ultimate Weight Loss & Fitness Formula.

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If you are truly stuck and ready to break that plateau or even just take your routine to the next level then please do get in touch. It’s my goal to see you achieve greatness.

Alternatively you can purchase one of my new cookbooks from the store or from the left of my blog.

They will certainly make your whole life a whole lot easier plus will make you look and feel fantastic too.

If you fancy a “taster” you can claim and download your first one for FREE below.

Click HERE

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Doing Tough Mudder

A lot of people have asked me about Tough Mudder after finishing the event myself in September 2013 in Newport Wales so here a post all about my amazing day.

This is going to be a long post but I wanted to describe the day as best as I could just in-case anybody reading wants to take part in the event but are un-sure to go for it or not.

September 2013:

Eye of the tiger blasting out loud in the car to silence. Tension and excitement all round from feeling the unknown.

I still remember us queuing up for Tough Mudder like it was yesterday.

And we waited a long time for this one to happen.

Easy and quick registration were all suited and booted and ready to rumble.

(A quick spray too)

Warmed up, fired up we jump over a massive hurdle,

just in time for the Tough Mudder pledge.

We were shattered already.

The signal or sent out was basically go hard or go home.

Looking at previous Youtube videos I really though the Tough Mudder pledge was going to be cheesy.

Oh my but I WAS SO WRONG!

BUZZING!

We all charged through the smoke like warriors about to face battle little knowledge knowing what was coming our way or we were going to react or handle it.

It was a nice flat start for 1.5 miles but man everyone felt so HOT.

I guess this was done to just to make sure everyone was properly warmed up.

Worked like a charm and had some good exciting bantar happened during this time also.

Adrenaline all round.

Our first obstacle was the Kiss of Mud which is a straight forward crawl over some glorious mud under some barbed wire.

I thought the creators of Tough Mudder were clever in the way they planted their obstacles in a specific order and this was a very good example.

Tough Mudder was basically saying to us straight off the bat

“YOU ARE GOING TO GET DIRTY!”

This was a taste of things to come.

It was great fun although bit shocking the same time.

I was thinking to myself what the hell have we let ourselves in for?

All smiles though.

I remember running past a family and offering for a group hug.

For some reason they didn’t look too keen and polity declined.

After another mile of flat running and piss taking amongst how cool we looked already covered in the mud the glory blades loomed.

They’re basically 8ft walls positioned at an angle towards your approach.

On your own they can be a bit tricky but with fellow mudders not so bad.

I managed to jump up and do it on my own but I wish I didn’t.

It made me feel I like ripped my obliques (side of abs) out.

After another mile Arctic Enema approached us.

A big ice box that you submerge in briefly which you have to find the mental and physical strength to swim through the ice, go under a wooden plank and pull yourself out on the other end. Watch out Hypothermia because seriously it was that cold.

My body felt like it completely switched off. It was numb.

I remember jumping in with my comrade Sam both looking at each other thinking WTF?!

Fair play to the stewards though, they direct and assertive.

They had to be. Get in. Get out. QUICKLY!

So after getting my balls completely shrink wrapped following was trench warfare.

This was a covered and dark tunnel crawl.

I really hate small confined spaces and I was actually dreading this one.
However doing it I was ok, probably because I was more concerned with my teammates front and behind me. I kept asking them “are you ok?” this actually help me took the mind of what I was doing.

The biggest mistake though was my sleeves were rolled up so I cut my arms to ribbons.

Sleeves down for the remainder of the event…

Then the fun started!

And I what I mean is hill climbs.

Climb after climb. They were steep, muddy and not very calf-friendly.

Personally I don’t have a problem with hill running but at the time I was still having physio for my left hamstring so later in the event this really punished me.

At the top Funky Monkey awaited us!

This was something I was so looking forward to doing. A real test of strength and control.
However the overhead bars were a bit slippy and actually MOVED when you grabbed them so sadly lots of early baths were taken including myself.

I got just past after halfway then I “slipped”.

Might of been all the pressure from my teammates on the other end screaming to do it.

I’m not a sore loser honest 😉

After getting slam dunked into the water I decided to help a few people get out.

I love helping people you see so that’s why I love this type of thing.

One guy who which having none of it and didn’t want my help.

Had too much pride.

After falling back into the water about 5 embarrassing times he decided to accept defeat and take my hand.

After a bit of banter, a quick water and some bananas too we were back in the game.

Up those bastard hills again, but this time with a log to carry.

Not just any old stump though.

HUGE THICK STUMPS.

Some which you needed a partner to carry.

Unless you were the Incredible Hulk.

Even though the weight was heavy and challenging my core muscles it was more of the steep inclines and declines which got me.

It was pretty dangerous to be fair.

I was thinking to myself at the time actually if I slip here my neck is broken.

That’s why we signed a death wavier at end of the day.

After getting wood and being promised it was all downhill from now on this lasted for about 1 minute.

We then cruised on through to the a very sticky and slippery mud mile.

All flat and so much fun.

Everyone was just sliding all the over the place.Many people face planting into the mud.

This was so fun to do with your friends in fact I could just do it all day.

It really did break up the event very well and in terms of feelings and emotions too.

Smiles and cries.

Next up was hero carry (where you have to take turns carrying a fellow mudder.

I ended being partnered with a complete stranger but that was ok.

That was what this event was all about. Helping and working with all your fellow mudders.

I actually remember speaking to a large volume of awesome individuals during this event and making some mudder friends who I still actually chat a lot on Facebook.

Another reason this event captured my heart so much.

After getting some cramp in my left hamstring as predicted by now and some help fine help from my teammate Ian after mile six we at our next destination which was Electric Eel.

I am not going to lie. I was not looking forward to this.

I mean who would like crawling through mud beneath wires carrying 10,000 volts anyway?

I was shitting my pants.

But I did it. (Electric Eel)

I decided to keep nice and low and wave my way through like eel moves.

IT WORKS!

And because of that I think called it Electric Eel is genius.

I only actually got shocked once.

So glad I was practicing my crawling moves the week before.

My niece at the time was a mighty fine coach 😉

After a bit of shit (not mine) and giggles we on our way again going up and down a series of energy and strength sapping up  hills for around two miles.

I think this picture of my teammate after says it all.

I have to say but the weather on this day was warm with a nice amount of sunshine and the ground was soft but dry in the open areas and soft and very muddy in the areas with overhead tree cover.

It was perfect!

Dirty Ballerina pit jumps were done with ease (Billy Elliot style)

then on to the Human Gecko climbing wall obstacle over water.

I was really looking forward to this one.

One of a technical think obstacles and I really love doing indoor rock climbing so this was right up my street.

Slight problem though, as I climbed up to make my first move, cramp in my calf.

I really could not move so I jumped into the ice cold water would soothe the pain.

Personally I think the real challenge or teamwork started right at Hero Walls.

I am guessing it was around 12 feet high and there was two walls back to back .

A lot of necessary teamwork and support was need to get over them and you really needed to help your fellow mudders out here.

Once again they was a few people who thought they could do it all on their own

(fair play giving it a go though)

After running up and down a few steep hills the sun beamed down upon us and the fact we only a couple more miles left felt highly satisfying.

I think we all felt so proud of ourselves that we got this far already and as we were having such an amazing and experience.

With the warm sun shining on us and knowing there was only two miles left this gave us a much needed boost.

PLUS we were giving some Haribo at the next water stop for a bit of sugar rush!

Kids n grown ups love it so the happy wold of Haribo right?

Entered The Cage Crawl.

I was told about this from some of the guys but they didn’t really describe it very well. Probably a good thing too after doing it.

Now this was meant to be one of the easiest obstacles for many mudders but for my team it certainly wasn’t.

I really did hate doing this.

I had a sense of panic and fear while I was on my back and pulling myself across 60 feet of cage (in muddy water) with only 6 inches of breathing space.

It sounds relaxing but the sense of entrapment quickly begins to play on your mind.

We had a moment where some of my team mates had a little panic which created a domino effect with everyone else including myself, this resulted in our heads kept dunking under water the the more we rushed.

I am not to lie here but I thought I was going to drown and I freaked out rushing.

I remember someone finally grabbing my hand at the very end and I shouted

“GET ME THE HELL OUT OF HERE!”

After coughing a load of mud which I swallowed a brief dip into a river followed with Ian deciding it was a good time to start watching his clothes…

……

After we were back into the base area now with all the music and spectators and full adrenaline we headed through Boa Constrictor.

This was essentially inverted pipes connected with barbed wire and water.

You go down hill on way in and crawl uphill on the way out. A lot of arm strength was needed for this.

We then had to walk the plank.

“ARGH!”

A 12-foot high jump into a deep muddy water pit.

Sounds pretty easy until you get to it but I was really looking forward to this

even though i am actually scared of heights.

This was by far though one of my FAVE moments of the whole day!

I knew one of my friends was doing a heat (or time slot) just before mine so I was so hoping I would bump into her.

I saw her just when she needed it the most I think, she was scared of heights too so we did it together and faced our fears.

So proud of her on many levels.

It was actually like a movie scene. Her Knight and shining Armour came to rescue.

After taking a couple of photos and knowing the end within our grasp we jogged on over to the remaining last two obstacles.

You could just hear the noise of the MC on the Everest wall getting louder and LOUDER.

Everest was huge greased skateboard quarter pipe which you had to run up.

This is a fantastic psychological challenge as your legs were hurting so much from all the running but you did not want to quit as you knew there was only one more obstacle to go.

You had to run up fast as you can and if could not make it you would just have to do a leap of faith in hope someone to grab you!

I really thought I could not do this I started to get cramp in my legs pretty bad and a bit of self doubt started to sneak in.

Can I actually do this? What if I don’t? I have come so far after all.

After a little encouragement from Oli I composed myself and got READY TO RUMBLE!

In my head this was “the finale”.

We ended up in lanes and the atmosphere was incredible.

As soon as you started to run

THAT WAS IT! All or nothing!

I ran up as fast as I could and just before the pipe dipped I got serve cramp again.

There was nothing else for it!

I jumped and my teammates caught me and I was up! BOOM!

I now wanted to do my part to help.

I was involved with 4 other gentlemen while helping this lady up as I was getting cramp in my calf. The crowd was going wild cheering us all on to get her up.

It was a struggle but we did it. She did it.

In Tough Mudder you will get hugs, handshakes and hi-fives throughout.

Once again it is an amazing feeling really helping others and helping them achieve goals and barriers which might seem impossible for them at first.

That is what I think is the best thing about the event is helping other people.

Our final stop was Electroshock Therapy.

You had to run through a load of wires dangling down all over the place.

They were a couple of people who I think were standing there for a while

trying to gain the confidence/courage to do it but talking themselves out of it by doing so.

I find the longer you think about things the more harder it will get.

I came over with my team and kinda just brushed them to the side.

I didn’t meant to do this at the time in a disrespectful way…I just didn’t want to faff around and just bloody finish this event.

We got this far after all.It was one more obstacle then victory.

Just do it!

We all ran though together and I didn’t even get hit by shock until the very end right on the back of my head.

In Tough Mudder language this was called a “Reboot”.

What did it feel like? Someone smacking me really hard on the back of the skull with their fist if I am honest.

I’m not going to lie, it did tickle a bit somewhat but it probably did me a lot of good anyway.

After running through that electric field like our life’s depended on it we finally got our Tough Mudder headband. DESERVED!

It feel so dam good.

I was so proud.

We were all so proud.

Victory.

Which leads me to this.

Tough Mudder is not a race, but a challenge and it’s meant to be all about teamwork and camaraderie.

(Unless you are doing or competing for world toughest mudder which is a timed/lapped event)

Various people have asked what time I got but to be honest that the last thing on my mind because my main focus was my team mates and other mudders during the event.

We just having an amazing time and absorbing the fantastic experience and chatting to various strangers.

I think that’s what Tough Mudder does best.Just delivers an awesome day on all angles.

Other events may be harder but Tough Mudder is sleek, stylish and delivers spot on.
Doing Tough Mudder you know you are going to have an dam AWESOME good time.

The festival like feel to whole event including atmosphere is simply amazing.

I remember even having a spell of euphoria after while lying on the grass with my fellow team mates, sipping some lovely earned cold cider with hot sun beaming upon us.

Not had a pint that satisfying for a long time I tell you.

Feeling exhausted yet highly satisfied we made our back home.

Back to boring reality.

The next day I felt like I was hit by a truck.

And I had a few cuts too.

But was it worth it?

It sure was.

Even more so that we did it to help raise money for mental health too.

I have to say Tough Mudder is one of best experiences I have done in my whole life and if you are a fitness fanatic I highly recommend it.It’s highly rewarding.

Don’t be afraid and just dare to be great.

Everyone has got your back!

See you at the next one.

HOO-RAH!

Choose Your ‘Hard’

I know why you’ve been reluctant to jump on the health and fitness bandwagon and I’m not blaming you for it.

Simply because fitness and losing weight IS HARD!

Want to know just how hard?

Here’s a glimpse into the Fit Life:

Fit Life Truth #1: Exercise Counts
Lace up your shoes and hit the gym or that exercise class instead of getting extra sleep, watching TV or doing whatever else it is that you’d rather be doing.
Do this 3-5 times each for 30-60 minutes.

Fit Life Truth #2: Nutrition Counts
Choose your meals based on the nutritional makeup rather than following your taste buds.
Limit your intake of simple carbohydrates and get lots of protein and fibre in each meal.

Fit Life Truth #3: No Room For Junk
Turn down your favorite junk foods – even when you really, really want it.
Cut simple sugars and harmful, processed fats out of your diet completely.

Fit Life Truth #4: Push Harder
Push your body to be stronger, faster and better during each workout. Don’t simply go through the motions in your routine – consistently challenge your muscles to do more each day.

Fit Life Truth #5: Calories Count
Limit your total calories to within an appropriate range for your size and goals. Remember, even healthy calories can add up to weight gain when you’re not careful.

That’s just the basics on what it takes to enjoy a fit and healthy body.

Pretty hard right?

Now let’s take a look at with the NOT-Fit life looks like…

NOT-Fit Life Truth #1: Be Sedentary
Spend your spare time being as sedentary as possible. The less that you use your muscles, the more aches, pains and mobility limitations you’ll experience.
Oh, and if you’re consuming more calories than your natural metabolism burns then you’ll steadily gain weight.

NOT-Fit Life Truth #2: Eat For Taste
Eat whatever sounds and tastes good. The human palate is naturally drawn to items that are high in sugar, salt and fat. Your eat-whatever-diet will be filled with these fattening foods and will be lacking in protein and fibre. You’ll find your weight increases and your energy levels plummet, accordingly.

NOT-Fit Life Truth #3: Just Say Yes
To your favorite junk food, that is. As I mentioned above, your favorite foods are likely high in sugar, salt and fat. Or, more likely, your faves are high in all three! Your indulgent eating is going to raise the number on your scale higher, and higher, and higher.

NOT-Fit Life Truth #4: Get Comfortable
Your goal is to be comfy. This means use as little muscular strength as you can on a daily basis. When you don’t use your muscles they begin to atrophy (shrink!), leaving you with less lean tissue. Since lean tissue raises your metabolism, a drop in lean tissue means you’ll be burning fewer calories at rest than ever before.

NOT-Fit Life Truth #5: More Is Better
There’s no limit on how much you eat – in fact more is better. As a result you often feel sluggish from your overloaded digestive system. And your motivation to exercise and turn your NOT-Fit Life into a Fit Life gets dimmer and dimmer.

So which life is harder?

The Fit Life? Or the NOT-Fit Life? 

The truth is that both of these lifestyles are hard.

Just depends on which hard you’d rather deal with.

The Fit Life’s hard has to do with discipline, motivation and determination.

It’s about doing the right thing rather than the easy thing.

Most of all, the Fit-Life is about constantly striving forward.

The NOT-Fit Life’s hard has to do with excess fat, aches, pains and physical limitations.

It’s about avoiding doing the hard thing now and ending up with a body that’s just plain hard to live in.

Most of all, the NOT-Fit Life is about NOT taking action.

At the end of the day you just got to decide which hard you are going to choose…

Solutions for Your Aching Back

back-pain-low-pink-girl

Over the years I have had a fair amount of questions about this topic so today I am going to fill you in as much as I can on ways to naturally relieve back pain.

These techniques have been proven time and again to produce powerful results.

In fact this is information that many other trainers typically charge for but I’m more than certain that once you discover and apply these solutions for your aching back, you too in time will become one of my happy and satisfied clients or sign up to my mailing list and apply all the the useful content I will provide you with for free.

Are you over the age of 30 and experiencing back pain every day?

Do you find yourself wondering when and why this aching pain started?
How you can get it to stop?

If so, you are not alone.

Millions of people suffer from excruciating back pain every day with little or no hope for a cure.

While some of these conditions are serious and need special medical care, most back pain can be relieved with a few simple behavioral modifications.

In this post will shall cover these topics:

• Common culprits that lead to back pain
• Simple, effective solutions for these culprits
• Drinking water for back pain relief
• Weight loss
• Walking
• Heat and ice

But before we dive into it..

I want to let you know you can easily obtain even more health and fitness advice from me (Matt Jupp) and on a regular basis too by my Newsletter or VIP mailing list.

You can get your subscription via email by clicking HERE

You will also get a FREE gift which I’m sure you will just LOVE!

(If you like treats and savoury snacks anyway..)

So sit back, relax, and allow me fill you in on these helpful tips to alleviate your aching back…

5 Common Culprits of Back Pain

1. Excessive Sitting: Do you sit for long periods of time?
Sitting is hard to avoid these days. We commute through traffic in our cars, we sit for hours at our desks, and then we commute back home in our cars.
Most of the population sits for at least 8 hours a day. All of this sitting could be taking a toll on your back.

It is important to get up at least once every 2 hours to avoid adverse effects on your back.
Get up and take a walk around your office, or walk around the block on your break.

If you are in your car all day make sure to make a stop every 2 hours to stretch your muscles.

If you spend a lot of time on the phone, stand for at least 10 minutes every hour while you talk.

Pay attention to the length of time you spend sitting each day, make sure that you are not sitting for long stretches at a time.

2. Back Injuries: Do you practice proper lifting techniques?

Since most back injuries occur during an attempt to move a large or heavy object, it is very important to practice proper lifting techniques.

The proper way to lift an object is to first bend your knees, grasp  onto the object and then straighten your knees while keeping your back straight.

Make sure that you are not bending over at your waist, as this will put unnecessary strain on your back.

Practice proper lifting techniques even when the object that you are lifting does not seem very heavy — this will protect your back from injury.

3. Lack of Back Strength: Do you have weak back muscles?
Weak unconditioned back muscles account for many an aching back.
If you don’t exercise regularly, whether in the traditional way or by being active in
sports or other physically demanding activities, then chances are good that your back pain is a direct result of weak muscles.

Protect your back against unwanted pain by regularly strengthening your stabilizing back muscles.

You can strengthen these muscles by doing the following exercise right in your own home.

The Superman Pose:

Lie on your stomach with your arms and legs stretched out on the floor
(as if you were Superman flying through the air).

Exhale as you raise your right arm up until it is even with your shoulder and simultaneously lift your left leg up off of the mat.

Hold this position as long as you can. Repeat on the other side.
For a more advanced pose, start on your hands and knees, rather than on your stomach.

4. Poor Posture: Do you slouch?

Your Mum was right when she told you not to slouch!
Having poor posture is another classic reason that people suffer from back pain.

While sitting keep your head and shoulders erect with your feet on the ground, make sure that your lower back is supported, and that the chair is not pressing into the backs of your knees.

Be aware of your posture throughout the day to avoid slouching. If you continuously find yourself slouching place a mirror at your eye level while sitting properly, and periodically check to see if you are aligned with it or not.

5. Stiff Muscles: Do you stretch regularly?

Do you find it hard to touch your toes?
Do your legs and lower back feel stiff and unmovable at the end of the day?

Limbering up your tight muscles is a great way to relieve back pain.

Make it a habit to reach down towards your toes to stretch out your hamstrings.

You should hold this for at least 30 seconds.

For another good stretch, sit on the floor with your legs straight out in front of you.
Lean forward at your waist, keeping your back straight, and reach toward your toes.

Exhale and reach even further.

image

Home Remedies for Back Pain Relief

It has been reported that 90% of the adult population suffer from back pain.

The only aliment more common than back pain is the common cold.
With so many suffering, it is no wonder that chiropractor care and physical therapy are in such demand.

But what about the back pain sufferer that doesn’t have the time or desire to seek professional help?

The following are home remedies aimed to bring back pain relief in the comfort and privacy of your own home.

Drink Water

Water is probably not on the top of your list for back pain remedies, but believe it
or not it works. Here’s how:

• Inadequate hydration interferes with your body’s complex
biochemical processes that are important for normal health.

• This interference leads to build up of toxic chemicals.

• Without proper hydration, muscles tighten and exert
pressure on your spine.

So you can see how drinking an adequate amount of water each day can relieve
your back pain, and also treat the cause of your pain.

To avoid muscle-tightening dehydration check out the following tips:

5 Hydration Tips

Tip #1: Caffeinated beverages—such as coffee, soft drinks or energy drinks—
cause your body to lose water. After you enjoy a dose of caffeine replace the lost
water by drinking 2 times that amount in water.

Tip #2: Add a slice of lemon to your water to spice things up.

Tip #3: Always carry water with you throughout your day—keep a bottle in the
car, at your workplace and next to your bed.

Tip #4: Exercise and hot summer days both increase your body’s water
requirements — make a mental note to drink before, during and after exercise or
while out on a hot day.

Tip #5: Make it a habit to begin your day with a large glass of water then drink a glass before each meal and one between meals.

image

Lose Weight

Add this to your list of reasons you should lose weight: losing an inch or two from your waist can help alleviate your back pain.

That being said, not all back pain is caused by excess weight and skinny people experience back pain too.

So when does losing weight help to alleviate back pain?

If you are overweight and carry your excess weight in your belly, then chances are high that your weight is causing your back pain. A belly that protrudes puts strain on your lower back.

The good news is that losing as little as one pant size can greatly reduce the strain on your back.

Losing weight doesn’t have to be difficult.

The following tips are for beginners who are ready to begin the weight loss process:

5 Weight Loss Tips

TIP #1: GET MOVING

The first thing you need to do, as a fitness beginner, is to start moving!

I mean this literally. Get up, and walk out your front door.

Now walk down the street. Now turn the corner.Keep going!
Do you get the picture?

Start introducing your body to fitness by going on walks.

These walks will probably start out slow and short, but before you know it they will be brisk and long.

Try to work up a sweat as you tour the neighborhood.

Make it a habit to wake up early to go on your walk, or consistently go on a walk before you go to bed.

These walks will get you to start burning calories each day and will also begin to build your cardiovascular endurance.

TIP #2: STRETCH
Once you become a pro at walking, you will need to add something new to your routine.
Stretch before and after your walks.
Start by reaching down to touch your toes and holding it for 30 seconds.

You will feel tightness on the backs of your legs, in your hamstrings.
Now place your palm against a wall at chest level and turn your body away from it.

As you hold this for 30 seconds you will feel a stretch in your chest.

Most inactive people have tight hamstring and chest muscles due to prolonged sitting, so it
should be your priority to stretch these muscles out.

You will be pleasantly surprised at what this will do for your posture!

TIP #3: CLEAN YOUR DIET
Fitness professionals like to claim that 80% of what your body looks like is directly related to what you eat.
In other words, if you are eating burgers and fries and visiting the gym everyday, you are still going to look like you are eating burgers and fries!

It is time to clean up your diet, so you can continue on your fast track to fitness.

.• Rule #1: No more fast food. Fast food is cheap, available, and quick, but it
is far from healthy. You are better off avoiding it completely.

Rule #2: Eat 5 servings of fresh fruits and vegetables everyday. Your body
needs the nutrients found in these foods, and they will fill you up without
empty calories.

Rule #3: Eat 4-5 small meals a day, rather than 2 large ones. This will
keep your metabolism high all day, and turn you into a calorie-burning
machine!

• Rule #4: Invest in one of my GAME CHANGER cookbooks to the left or above in the store.
Clean, quick and simple meals to make all designed to tone down your middle and make you feel just AMAZING. Your whole family will love them too! (Because they all taste DELICIOUS)

TIP#4: HIRE A PROFESSIONAL

After you have mastered walking, stretching, and have started to clean up your diet, you are ready to call in the professionals.

Don’t be intimidated or scared of this concept, your local fitness professional is trained and eager to turn you into a calorie burning, muscle building machine!

Meet with your fitness professional and outline your specific goals and desires.

The key to getting the most out of your sessions is to attend them consistently.

Meet with your fitness professional no fewer than three times a week. Your program will likely consist of both cardiovascular and resistance training.

TIP #5: FIND A BUDDY

There is no better motivator to get you to the gym or your classes than knowing that someone is there waiting for you.

If you find yourself slacking off in your workouts, a workout buddy (or buddies) might be just what you need.

Find a friend or group with whom you share similar fitness goals and become workout buddies.

Agree to meet three times a week at the gym or at a class and encourage each other throughout your workouts.

You will find that this makes workouts motivating and fun.

Use Heat and Ice

Most people are unsure how to properly use heat and ice as effective therapy for their back pain, or when to use each method.

Here’s the best way to use each method:

Using Ice for Back Pain Relief. Ice is the correct method to use if your back pain is new or if you have recently suffered a strain or injury.

Ice should be used for 2-3 days to control swelling.

Use ice when your injury is in an acute stage, usually the first 48-72 hours.

The ice will reduce swelling and inflammation and will also help to control the
acute pain.

• Use ice bags or chemical ice packs
• Always apply a sheet of paper towel between the ice and your body.
• Limit ice to 12 minutes with a minimum of 60 minutes between applications.

Using Heat for Back Pain Relief

Heat is the correct method to use if your back pain is not new or if you’ve tried ice with no relief.

Also heat will help if you suffer from osteoarthritis.

The method of using heat works by increasing circulation to assist the
body in healing itself. The increased blood flow brings nutrients to your injured muscles and assists in repairing them.

• Use moist heat for the deepest penetration, such as a moist
heating pad, shower, hot tub, bath or hot wet towels.

• Do not exceed 30 minutes of heat exposure.

• Allow your body to cool down for at least 60 minutes before
re-applying heat.

• Never got to bed with a heating pad or other heating device.

Prolonged heat exposure will do more harm than good to your injured muscles.

You don’t have to suffer from back pain any more. Make the decision to change
the behaviours that cause your back pain.

Exercise regularly, making sure to get at least 30 minutes of continuous activity 3-4 times each week.

To gain the most from these tips I suggest that you hire an experienced personal trainer who can guide you all the way to your goals.

Lucky for you I’m available to coach and guide you every step of the way.

Matt Jupp, Life Enhancer, Owner of Synergy Phitness

Synergy Black

Why Bootcamp Somerset Ended

[youtube https://www.youtube.com/watch?v=7HjNfzQYhLM&w=560&h=315])

When I first announced “the ending” of Bootcamp Somerset

I did not realize how much of impact it would cause.

I knew people would be shocked but I wasn’t quite expecting

the vast amount of emails, calls and texts I was receiving.

I even got my fair share of hate posts on my Fan Pages

expressing how glad they feel that I was “quitting”.

Funny how Facebook makes certain people grow a pair eh?

On their girlfriends account anyway..

A LOT of people also thought I was actually having a nervous breakdown.

But seriously I wasn’t.

I only have those in September 😉

I would call it more of “breakthrough” than a breakdown.

Yes I did say Bootcamp Somerset was ending.

But I didn’t say I was finished though did I?

Check again.

You assumed I quit for good right?

You should know by that the assumptions are the cause of major f**k ups..

so first off

(to my haters)

I’m not going anywhere bitches!

So get used to seeing or hearing my name because this shit has only just started.

get-ready-shit-just-got-serious

If you personally know me you know I am not that weak.

And unlike a lot of other people in the industry who have quit when

the going gets tough I have rolled with the good times

and have survived and passed those even so hard bad times.

Some which have pounded in every single way into the ground.

I have become stronger and wiser growing my business,

which I have doing btw for the last 3 years BTW.

At the end of the day this is my career.

My life, my passion, my business.

NOT just a causal hobby

and I will continue to progress and try and grow it.

Empire in the making perhaps.

That’s where I am going with this.

Stuff playing it safe!

I been playing it safe most of my god dam life.

So RIP Bootcamp Somerset…

…Introducing SYNERGY PHITNESS

Synergy Logo

So you may wonder why did I pick this name and what does it actually mean?

Because just by you looking at it right now I KNOW

you are thinking WTF right?!

Well the term “Synergy” means lot’s of small elements which

combined together to create one powerful force as a whole.

When I think of what I provide for my clients I believe it’s

this term which relates to the final outcome of their amazing results.

Phit is slang for the word “FIT” meaning sexy and good looking.

For example some guy might say to his friend:

“DAM! Did you see that girl last night? Man she was PHIT!”

Personally I do not talk like that to my friends (honest)

but I think you get what I mean anyway.

So I’ve actually made it a double meaning

so it reads out loud “Fitness” but reads or means “Sexy” also.

Because when you look good you feel good and sexy too.

And that’s so important how you think about yourself.

A lot of the time we just focus on how we look.

But you know the most important thing is how you feel.

And you know what I think personally think is really sexy?

CONFIDENCE.

confidence

And that’s what I give my clients.

I enhance their lives and make them look and feel amazing.

I don’t run just a fitness class.

I am NOT a bootcamp.

bootcamp

Nor like anything else locally for that matter.

I do not want to be compared and categorized with these.

I have something very unique which I am very personally proud of.

Something which I know all my clients are very proud to be part of too.

We don’t just let anyone in either.

Our little VIP Club.

vipclub1

My name is Matt Jupp and my business is PHITness 😉

Synergy Black

You’ve Got The Power!

cravin

Many people who struggle with their weight feel powerless to cravings.

Have you ever experienced this?

When the urge to eat something bad comes over so strongly that you feel you have no choice but to give in?

Then, when it’s over, you feel awful that you’ve eaten all those calories and set yourself up for further weight gain.

So you’re good for a couple of days until another craving comes over you…and so the cycle repeats.

I’m here to tell you that you hold the power. And it’s not as hard as you think.

Most of us have certain trigger foods that send our diets into a fiery tailspin.

The plan is to identify your trigger foods and to replace these with more wholesome, real food substitutions in order to break the cycle.

What’s a Trigger Food?
Trigger foods are foods that when eaten make you crave more of it, or cause you to eat more food in general.

These foods are eaten out of habit, not out of hunger.

Your trigger food is something you’ve probably said you feel addicted to.

Most trigger foods are high calorie, processed and filled with carbs.

You’ll know something is a trigger food when it’s hard for you to stop eating it, even when you feel full.

Replace Your Trigger Foods
When you stop eating your trigger foods, the craving you feel for it gets weaker and weaker.

To assist you through this transition use the ideas below to replace your processed trigger food with a healthier, real food option.

Trigger Food #1: Sweets
Due to the high concentration of refined sugar, sweets are one of the most addictive of trigger foods.

If sweets are a major part of your life, then start replacing it with unsweetened dried fruit.

You’d be surprised how satisfying the natural sweetness of dried fruit can be.

Try apples, pears, apricots, figs, and mango.

Trigger Food #2: Salty Snacks
Salty snacks are nearly all processed, refined and packed with simple carbs.

Basically it’s the perfect storm for weight gain.

Fight the urge to rip open a bag of chips and instead make a batch of Baked Plantain Chips.

See the recipe below.

Trigger Food #3: Sweet Drinks
Soft drinks made with high fructose corn syrup or coffee drinks made with simple syrup have one thing in common: loads of sugar.

If drinks like this are part of your daily life, then you know first hand how addicting these can be.

Start replacing these high-calorie, high-sugar drinks with zero calorie iced teas.

Add a packet of zero-calorie stevia, made from the stevia plant, for sweetness.

Trigger Food #4: Fried Foods
It’s common to have a weakness for fried foods.

There’s something about the texture, taste and fat content of fried foods that sends people into an eating frenzy.

To eliminate this temptation, make your own homemade versions of your favorite fried foods by baking and then turning on your oven’s high broil.

For example, instead of commercially made French fries, cut a sweet potato into fries, toss with olive oil and bake at 425 degrees C for about 40 minutes, until crispy.

The baked versions of your favorite fried foods have considerably fewer calories and you’re less likely to stuff yourself with them.

Trigger Food #5: Baked Treats
Cookies, cakes, donuts, muffins and brownies are serious trigger foods.

These are hard to avoid, since they are often shared socially at parties and celebrations.

Make your own baked goods at home while replacing flour with almond flour and sugar with a touch of raw honey or Stevia in the raw.

These ingredient substitutions will make your baking lower in carbs and less addictive.

However, keep in mind that baked goods are still baked goods and should be eaten as a treat in moderation.

Try also these to help you.

The cure for your junk food craving is pretty simple though…If you don’t eat junk, you won’t crave junk.

Decide right here and now that junk food is not worth eating.

It makes you gain weight, damages your health, spoils your complexion and causes you to eat far more calories than you need.

While the first couple of weeks will be hard, soon you won’t give junk food a second thought.

Remember: If you don’t eat junk, you won’t crave junk.

And also remember if you don’t have junk food in your home, you won’t eat junk food in your home.

Crunchy Baked Plantain Chips:

When you have the urge for salty, crunchy snack foods make some of these whole food plantain chips. Cut processed and packaged snack foods completely out of your diet and you’ll find that whole foods snacks like this more than satisfy your snack cravings. Servings: 6 

Here’s what you need:

  • 2 large unripe plantains
  • olive oil
  • juice from 1/2 a lemon
  • freshly ground sea salt
  1. Preheat the oven to 350 degrees C. Lightly grease 2 large baking sheets with olive oil.
  2. Peel the plantains and slice thinly on a diagonal. In a medium bowl toss the plantains with some olive oil, the juice from 1/2 a lemon and a generous sprinkle of salt.
  3. Arrange in a single layer on the prepared baking sheets. Bake for 30 minutes, or until golden and crisp.

Nutritional Analysis: One serving equals: 110 calories, 2g fat, 133mg sodium, 22g carbohydrate, 2g fibre, and 1g protein

Can You Really Lose Weight By Eating Fast Food?

It’s been over 10 years since Jared Fogle captured the world’s attention by losing over 200 pounds eating only at Subway.Here’s a recap of his famous story:

Back in March of 1998 Jared was a college student with a problem. He weighed a staggering 425 pounds. That was a lot of weight for anyone to handle, let alone a busy college student. So one day Jared made the decision to change his life.

He knew that his diet would need to change drastically, but also wanted to keep things simple so he could stick with it. A Subway restaurant near his apartment caught his eye. Sandwiches were healthier than burgers, right?

His simple plan was to eat the same thing everyday:

  • Breakfast – coffee
  • Lunch – “I ate the 6-inch turkey, tons of vegetables, including hot peppers and a bit of spicy mustard.” He left off the mayonnaise and cheese and had a bag of Baked Lays® potato chips and a diet soft drink
  • Dinner – Footlong veggie sub – again no mayonnaise or cheese.

You probably know the rest of the story. His Subway diet, along with exercise, got Jared to drop over 200 pounds. He then became a spokesperson for Subway, sharing his story and inspiring millions of people.

And suddenly Subway became synonymous with healthy eating.

Have you looked at a Subway napkin? It lists 7 of their lighter sandwiches. Then at the bottom it compares these sandwiches to the Big Mac and the Whopper, burgers that hold 31 and 40 grams of fat, respectively.

The Subway meal is much healthier, right?

Well, yes and no.

Go back to your napkin and read the small print. The 7 sandwiches listed are calculated with only bread, veggies and meat. So if you add cheese, mayonnaise, or oil (as most people do) then you need to recalculate the numbers.

I’ve done the math for you, with a 6″ Roasted Chicken Breast sandwich.

Menu Item Fat Calories
6″ Sandwich (bread, veggies and meat) 6 342
Cheddar Cheese (2 slices) 5 60
1 Tbl Mayonnaise 12 110
1 Tbl Oil 15 135
Totals: 38g Fat 647 Cal

Let’s not forget the side items that most people add to their meal…

Menu Item Fat Calories
Wild Rice with Chicken Soup 11 210
1oz Bag of SunChips 6 140
Chocolate Chip cookie 10 210
Totals: 65g Fat 1,207 Cal

Wow, just like that your ‘healthy’ Subway meal has 1,200 calories and 65 grams of fat!

Sure, you probably don’t get all of the extras when you eat at Subway but that’s not the point.

The point that I’d like you to take away from this is that you shouldn’t classify any restaurant as ‘healthy’.

You could gain weight eating anywhere, just like you could lose weight eating anywhere.

Jared’s weight loss happened when he drastically cut calories and started to exercise. He could have done this at any restaurant.

In fact, last year a woman from Virginia claimed to have lost 75 pounds by eating exclusively at Starbucks.

Your weight loss success all comes down to choices.

Each day you make choices that directly influence your weight.

Do you get mayonnaise on your sandwich?

Will one cookie hurt?

Will one missed workout really make a difference?

You decide.

At some point you reach your breaking point. For Jared it was 425 pounds. For you it might be when you buy the next size up. Or when you feel new aches and pains. Or when your doctor sits you down to have the talk.

I know that sooner or later you will decide that you are worth it.

You’ll decide that your health is important.

You’ll decide that you deserve to look great.

And you’ll dig down deep to do what it takes to achieve amazing results.

Low Carb Mini Muffins

minimuffins

Low Carb Mini Muffins:

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24

Here’s what you need:

  • 6 eggs
  • 1/2 cup coconut oil, melted over low heat
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1/4 cup grade B maple syrup
  • 1 lemon, zest and juice
  • 1/2 cup coconut flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1 cup organic, fresh blueberries
  • 1/4 cup sliced almonds
  1. Preheat oven to 350 degrees C. Grease a mini muffin pan with coconut oil.
  2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
  3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
  4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
  5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
  6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
  7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fibre, and 2g protein

More of my healthy yet TASTY treats can be found HERE

Please don’t forget to LIKE, COMMENT and SHARE if you enjoyed this recipe.

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