Monthly Archives: June 2016


I often refer to goals and setting targets when it comes to training. It’s important to know why you are doing something otherwise it has no purpose and this leads to no motivation .sometimes in my gym I find myself trying to squeeze goals out of customers to get them on the path to success. Unfortunately paths are very rarely undistracted. Along the way you may bump into a family party, a leaving do, a new partner a twisted ankle etc. Basically , we naturally like to add some spice in our lives, but it doesn’t mix too well with the bland taste of gym on a Friday evening. So I’ve been thinking of a new edge. Something that will keep someone consistent rather than constant. It’s not training for an upcoming party or wedding, or even training just so you can post photos and videos on Instagram. It’s training for life. The idea that to train is part of your everyday tasks rather than an additional. You don’t miss a days sleep, or a days worth of meals so why miss a days work on your body. Your body is a machine that needs running everyday. How can you accept that you are a bit weak, or that you can’t even run for the bus without getting out of breath. It’s a bit pathetic that the one body you have to look after , is being neglected. You may think you are happier going home at 5pm just to eat a box meal and watch junk tv, but realistically all you will lead yourself to is unhappiness and even depression.There’s no better feeling than finishing everyday knowing you ate well , worked hard and feel happy. So join a good gym, or find a friend to chase you in the park. Whatever you do be it little or beastly, treat your body with respect and take it for a walk. #trainingforlife

Top five dinners 

Here’s an article that featured on the gymbox website 

Most of my training is done in the evening so dinner is an important meal. One thing I try to stick by is making my dinner as veggie filled as possible and low  carbohydrate. My eating philosophy is everything as natural as possible. With that in mind I devised several recipes that are home favourites, but with less refined rubbish. I’ve listed my top 5, all coincidentally beginning with ‘c’ except the fish cakes , but I made it work. Enjoy!
Chicken pesto

Chinese stir fry
Chickpea daal
Chicken curry
Cakes of fish 

Chicken, mushrooms, bell peppers, broccoli, courgette
Half a pot of Gluten and wheat free pesto
Pine nuts
1 tbsp coconut oil
Cook chicken in coconut oil. Once cooked add broccoli mushrooms and peppers and cook until soft.
Add pesto sauce and gently warm.
Add courgetti spaghetti and cook for another 5-10 mins
Add pine nuts and serve
Pasta optional

Spinach, onion, 1tbsp cumin, glug of olive oil
Brown rice (optional)
Boil brown rice. In a frying pan dry fry chickpeas and onion. Add a drizzle of olive oil and add spinach. Sprinkle in the cumin and cook until spinach is wilted and chickpeas are brown.
Serve on a cup of rice.
Chinese stir fry with zoodles
CHINESE STIR FRY (with chicken or beef strips)


Bell peppers, broccoli, mushrooms, beansprouts, courgette spiralised (zoodles)
For sauce: 1 tbsp honey, 2 tbsp soy sauce (sugar free), 1 tsp Chinese five spice, 2 garlic cloves crushed, 1 tbsp sesame oil, 1 tsp peanut butter (meridian)

Cook the meat in sesame oil. Add broccoli peppers bean sprouts and mushrooms.
Once all cooked, add zoodles, cook for further 5 mins
Add the sauce, heat for 5 mins and serve.

Coconut milk, 2 tbsp tomato purée, 2 tbsp ground almonds, 2 tsp turmeric, 2 tsp masala, 2 tsp cumin
Chicken diced, onion, garlic, coconut oil
Brown rice (optional)

Mix coconut, milk, tomato purée, almonds, turmeric, masala, cumin
Add 1 tsp water. Add chicken and marinade.
Cook onions and garlic in coconut oil. Add the marinaded chicken and cook thoroughly. Add marinade and cook until hot. Serve on quinoa or brown rice.

Salmon, sweet potato, ground almonds, dill, mixed leaves

Boil sweet potato until soft and mash. Bake salmon. Mix mash and salmon. Add ground almonds until mix starts to turn into a dough. Add dill and make into patties. Bake in oven until they turn solid.
Serve on bed of leaves
For more nutrition and training advice check out Sofie’s