Ebooks for Fat Loss, Fitness and Health!

I’ve just published 2 new ebooks that WILL get you results!
Both books are over 65 pages in content, so you can rest assured I’ve put time and effort into both!

The first, is a BodyFit “Home” Bootcamp ebook. It contains 11 workouts you can do at home, in the park or the gym, with zero equipment required. There is a nutrition plan that will help you drop a clothes size in 21 days, supplement info, and a 2 week food plan to follow!
Click here to view/purchase!

The second, will work equally well alongside the above, or by itself – Over 50 recipes for breakfast, lunch, dinner and snacks. It also includes a 4 week, day by day food plan to ensure health, better energy and fat loss. At just £15 this is a steal.
Click here to view more or purchase!

Your own protein bounce ball!

bounce

 

OK, thanks to James for finding this recipe for your own Protein bounce ball!

As ever, yo may want to play about with the levels of ingredients to get your own consistency – but I think these taste pretty damn good!

4-5 Tablespoons of Organic Peanut Butter

100g Vanilla Protein Powder

1 Tablespoon honey

Some Soya/Goats/Rice milk (I used about 100ml), but add slowly until the mixture is a stickygoo – you don’t want it to be too moist and running.

Some Ground nuts (mixture or just almonds)

Combine all the ingredients and stir together. At this point you can throw in a handful of ground nuts if you wish.

Wet your hands and scoop out some mix, roll into a ball shape (it will get sticky!) and then roll it in ground nuts.

Place on a baking tray and once you have made about 10 place them in the fridge for a few hours and there you go!!

Enjoy, and let me know what you think and if you make any changes to make it better?!

Healthy Banana and Protein Muffins!

Here is a cracking recipe for HEALTHY yummy muffins!

Makes 10 muffins

Ingredients

50g Butter
75g Brown Sugar
1 Egg
225g Spelt or Wholemeal Flour
2-3 Mashed Bananas
Pinch Salt
1 tsp Baking Powder
1tsp Vanilla or Almond Essence
5 Tbsp Milk
Optional
100g Chocolate Protein Powder
75+% cocoa Chocolate, few squares crushed
2 handfuls of Oats

– Combine everything in a large bowl
-Spoon into 10 non stick muffin cases
– Bake at 190degs for 20mins

Calories
– 165kcals Protein – 4.1g (or 14g with 100g protein powder), Carbs – 27g, Fat – 5g, Fibre 2.2g

Great for mid morning or afternoon snacks, and with the oats and protein powder great for pre-workout. Get on it and feedback!!!

Home made protein snack bar

We all look for healthy snacks to eat between meals, and it can often be hard to find one with a good balance of carbs / fats / protein.
Well here you go! Some of my own home made protein bars! They take about 5 mins to make, and 12 mins in the oven, so no excuses!

150g Oats
2-3 tablespoons of Whole Earth Organic Peanut Butter
3 Handfulls raisins
140g Chocolate Protein Powder (great with a chocolate and banana mix!)
2 Bananas mashed
50g Golden Caster Sugar
400 ml Milk (goats, rice lacto free for those that are lactose intolerant!)
5 tablespoons of ground almonds and brazil nuts

Pre heat the oven to 160degs.
Mix all the ingredients in a large bowl, then spoon into a buttered/greased cake tin or tray. Aim to keep it no more than 1″ high.
Place into the oven and cook for 12mins.

Once you remove them, I cut them into good 6″ by 3″ slices, leave for 5 mins then remove to cool. I have found they keep fresher by cling film wrapping them individually once cooled.

Eat these as a snack, or pre workout and you won’t go wrong! Enjoy!
Let me know if you have any additional ingredients you have tried.