We Love Kettlebells

We’re using kettlebells more than ever as we’ve really grown to love them…

They open up a world of exercises that are both demanding and fun…the offset design allows for more dynamic movements & requires more stabilisation than dumbbells resulting in greater muscle fibre recruitment, strength & cardio adaptations & a ton of calories lost in the process…

Here are some exercises to get you started….What’s your Favourite KB Exercise?


It’s More Fun With A Friend

Exercising can become boring over time, this is a leading reason many people quit, inevitably resulting in a decline in their health & self esteem…

Experience and supporting studies have shown that working out in a group is not only more fun but more effective as people work harder when they are among their peers…

Boot Camps & Classes are a great way of meeting new people and sharing a fun & varied workout, therefore increasing the longevity of your results….

Fats: Friend or Foe?

Fats, Facts & The British Diet Untitled-min
–> First:
ignore the horror stories, you need fat in your diet!!!
However, it is not as simple as that…We require specific types of fats and in lower amounts than most of us consume…below are some useful facts:

– Fat = 9kcal/Gram whereas Carbs & Protein = 4kcal/g, Fat is energy dense!!
– Saturated & Trans Fats have no health benefits & contribute to high levels of bad cholesterol
– Excessive fat intake is linked to: obesity, diabetes, heart disease, strokes & cancers
– UK average = 12.7% of our energy comes from saturated fat which is 1.7% higher than recommended & 35% of our total energy consumed is from Fats
– UK average is close to its recommendation for Omega 6 but far from it’s Omega 3 needs

Why We Need (some) Fats 
Fats provide us with essential fatty acids which the body cannot produce itself. These are needed to support a variety of functions:
– absorb fat soluble vitamins: A, D & E
– support healthy cholesterol balance
– sources of Omega 3&6 needed to support: brain function, blood pressure regulation & many more
– a source of energy


Types of Fat
It is important to distinguish between the types of fat as there is a considerable difference in requirements and the effect on our health.

Commonly referred to as good fats, unsaturated fats provide us with all of the essential fatty acids required to perform vital bodily functions. These can be further broken down into 2 categories:


  • found in: Olives, Olive Oil & Spreads, Avocados, Almonds, Peanuts & Brazil Nuts
  • Helps to maintain HDL (good cholesterol) & reduce LDL (bad Cholseterol) by taking it to the liver to be disposed of



  • 2 types: omega 3 & omega 6
  • Omega 3 Sources: oily fish
  • Omega 6 Sources: rapeseed, corn, sunflower, some nuts
  • Lowers both good (HDL) & bad (LDL) cholesterol

Saturated Fats:
Commonly referred to as ‘Bad Fats’, they offer no health benefits and can contribute to high cholesterol and a range of health risks.Reduce-The-Intake-Of-Saturated-Fats-min

Sources of Unsaturated Fat:
– Cake, Pastry, Biscuits & Chocolate
– Processed Meat eg. burgers & sausages
– Butter, Cheese, Ghee, Suet, Palm Oil & Lard
– Fatty Meats

Trans Fats:
These are also considered as bad, like Saturated Fat they increase Bad Cholesterol in the body, provide high amounts of calories but no health benefits.
– Found naturally in low levels in some foods
– Also formed from processing vegetable oils from liquids to solids, known as hydrogenation. These are commonly used in processed foods: cakes, biscuits, pastries & Margarine

Tips To Take Away:
– Reduce Saturated & Trans Fat intake, aim for majority of your fats to be unsaturated
– Consume 2-3 portions of Oily Fish/Week (omega 3)
– Grill Meet allowing fat to drain away
– Cook in Rapeseed Oil (minimum amount)
– Engage in regular pulse raising exercise
– Read the labels before you buy

McArdle, W., Katch, F., & Katch, V. (2010) Exercise Physiology, 7th Edition:  Nutrition, Energy & Human Performance. Lipincott, Williams & Wilkins. Baltimore

Miso Soup Recipe

This Miso soup tastes great and takes no time at all to make…its full of veg & flavour

Serves: 2
Prep: 5 mins
Cook: 10 mins


  • 2 Chicken breasts (skinless)

  • 45g miso paste

  • 160g Stir fry veg pack (bean sprouts, carrots, cabbage, red onion)

  • 700ml hot chicken stock

  • Spring onions

  • small piece of ginger

  • Rice noodles x2 nests

  • ½ table spoon fish sauce

  • one garlic clove, crushed

Cooking Instructions:

  1. Bring a small pan of water to the boil. Slice the spring onions and chicken into very thin strips ~5mm wide.

  2. Fry the spring onions for 2 mins in a drop of hot oil. Add the ginger and garlic and fry for another min.

  3. Stir the Miso paste into the onions and garlic. Add the stir fry vegetables and stir so the vegetables are covered by miso paste. Fry for 2 mins or until the vegetables have cooked down slightly.

  4. Add in the stock and heat until it starts to simmer

  5. At the same time, add chicken to the soup and add the noodles into the boiling water. The chicken is sliced so thin that it cooks in just a few mins. Add the fish sauce.

  6. Once your chicken is white, check it is cooked through.

  7. Once the chicken is cooked, drain the noodles and stir into the sauce.

Serve & Enjoy…

January Newsletter & Tips

It’s February 2018…Woah Right?!

We hope that you had a great start to your year and are on track with your 2018 Goals.

We’ll be sharing some great advice on this soon, however we’ll take this opportunity to touch on this essential tool to success.goal wish-min

Would you just get in the car and say “we’re going on holiday”? I’d say no, right? Without a plan or end goal how can you possibly make any noticeable achievement…Think about your health & fitness goals as a journey, which needs:

  • a destination: end goal
  • a journey plan: steps to success
  • time frame
  • measured progress markers

Without a plan how can you know: where you are going, when you’ll get there & if what you’re doing is working?

Summer will be here in no time and could serve well as a time framed marker for a change you’d like to see…

What We’ve Been Up To:bootcamp screen shot-min
As always its been a great month, there’s lot’s going on so we’ll keep it brief:

  • We helped to set up existing and new clients ready to smash their goals in 2018
  • Improvements to our Boot Camp format saw our membership increase dramatically
  • We invested in more, exciting equipment to keep our sessions fun & varied
  • We focused on new exercises and routines to keep our sessions fun & challenging
  • We’re busy planning events and new projects for Spring & Summer which will be here in no time
  • We shared more content to keep you motivated and in the know

The Plan For February
It’s business as usual, our priority remains supporting our clients & followers…Additionally we’ll be:


  • looking to add an additional Boot Camp class
  • acquiring more equipment
  • developing more moves & routines
  • sharing great media & tips

It’s been a long wet month, but you’re still standing…There is no time like the present to get the change that you want…but to get this change you must make a change….make a plan & stick to it, it’s OK to slip as long as you get back on it!!!

…Consistency is key….happy health, fit family…

Sea Bass, Roast Veg & Sweet Pot Wedges

This simple recipe is a low fat, high fibre dish that requires minimal effort but tastes great.

Prep: 5  minutes
Cook: 30-40 minutes
Serves: 2

– 2 sea bass fillets
– 1 red onion
– half a yellow pepper
– half a red pepper
– half a courgette
– handful of cherry tomatoes
– handful of mushrooms
– black pepper
– herbs of your choice
– paprika
– rapeseed oil
– 2 medium sweet potatoes 

Cooking Instructions:

  1. Pre-heat the oven to 180-200c (fan) depending on your over, ours is a beast
  2. wash and slice 2 sweet potatoes into wedges (skin on)
  3. add wedges to preheated baking tray, season to taste with paprika, pepper and a light drizzle of oil – shake in pan to evenly coat
  4. bake for 15-20 mins – until wedges start to soften
  5. whilst baking the wedges wash and chop veg into a deep baking tray
  6. season with herbs of choice, we chose fresh rosemary, pepper & dried mixed herbs, drizzle very lightly in oil
  7. add to oven, stirring wedges & veg occasionally
  8. 10 minutes later: heat a frying pan with 1-2 drops/sprays of oil
  9. once hot add the Sea Bass Skin down, cook 70% skin side down for a crispy skin, turn over briefly
  10. Cook until fish turns white throughout
  11. Serve & Enjoy

Super Easy Sunday Roast

Serves 2, prep 5-10 minutes, cooking time 30 minutes

– 2 skinless chicken breasts
– handful of shallots
– 1 red pepper
– 1 green pepper
– Handful of Cherry Tomatoes
– 1 Broccoli
– 3 Cloves Garlic
– Black Pepper
– Rosemary & Thyme
– 200g Baby Potatoes – Skin On

Cooking Instructions:

1. Start by part boiling the potatoes with the skin on in unsalted water, 10 minutes at a light boil should be enough

2. Whilst the potatoes cook heat a deep baking dish with a light coating of oil in the oven, 175 degrees for a fan oven

3. Peel your shallots and chop all veg into medium sized chunks or to suite your taste

4. Butterfly your chicken to allow a quicker cooking time

5. Very Lightly coat some foil in butter to prevent sticking, place the chicken in the foil and coat with pepper and chopped Thyme – season to taste

6. Once the potatoes start to soften a little drain them and spread in the hot oil, be careful as the oil may spit

7. Add the veg & garlic to the potatoes and season with Rosemary and Pepper

8. Add to the oven

9. 5 minutes after adding the veg & potatoes to the oven place the chicken in on a separate tray

10. Boil a small pan of water and prepare some Broccoli

11. You now have some time to clean up, wash up or make a drink

12. Check the oven regularly to ensure that the veg tray and chicken are cooking at the same speed

13. 5 minutes before it is ready and the broccoli and allow to boil

14. If you want to add a gravy be sure to use the hot water from the broccoli for added nutrients

15  Once all is ready serve and enjoy