Welcome to our 'Six Week Workout Challenge'.

Please modify all exercises as you need to.
For example:
1. Take out the jumps if you do not want to jump.
2. Replace burpees with squats (to a chair if you would like).
2. Hold on to a chair as you need to for any of the exercises.
3. Take a break when you need to.
4. Add in weights if you have any handy.

Remember that when I am carrying out these videos, I am trying to meet the needs of everyone, so make them work for you and adapt as you need to.

Most importantly:
1. Push yourself enough to feel you are working but not to the stage that you feel uncomfortable.
2. ENJOY! Pop some music on and ENJOY the movement of your body.

Please note: The use of any information/videos provided on this website is solely at your own risk. We assume no responsibility for injuries suffered whilst practising the exercises on our online video forum. We do not recommend exercises, without appropriate supervision or guidance, if you are pregnant, have an acute injury or are under 18 years of age.
You should consult your physician or other healthcare professional before starting any fitness program. Do not start a fitness program if your physician or healthcare provider advises against it. If you experience faintness, dizziness, pain or discomfort, you must stop the exercises immediately.

Week One

Let me know how you get on. If you are on Instagram or Facebook, please do tag us into your stories or into a post or email me. I would love to know how these workouts are working for you. The links to our social media are on the top of this page - under 'Infinite Balance'.

Fitball Body Conditioning

Grab your ball and off you go. Take it slow. Take it steady. Inhale. Exhale.

You can add in additional weights if you would like.


High Intensity Interval Training (HIIT) - Session One

In each set there are 4 exercises of 60 seconds with 15 seconds rest in between. Personalise this as you need to.


High Intensity Interval Training (HIIT) - Session Two


Fitball Core Sequence

Here is an extra video for you this week!


Band Workout - short and sweet - you can repeat if you would like to...

Here is an extra video for you this week!


Week Two

Let me know how you get on. If you are on Instagram or Facebook, please do tag us into your stories or into a post or email me. I would love to know how these workouts are working for you. The links to our social media are on the top of this page - under 'Infinite Balance'.

Fitball Body Conditioning

Grab your ball and off you go. Take it slow. Take it steady. Inhale. Exhale.

You can add in additional weights if you would like.


High Intensity Interval Training (HIIT) - Session One

In each set there are 4 exercises of 60 seconds with 15 seconds rest in between. Personalise this as you need to.


High Intensity Interval Training (HIIT) - Session Two


Stretch and Relax

Here is an extra video for you this week!

All you need is a towel...and here is a spotify playlist for you.. 


Want to try something new?

Here is an extra video for you this week! Low impact fitball moves.


Struggling to Get Motivated?

1. Plan ahead. Have a structure to your day - schedule in when you are going to do the workout and remember the value to you for your mental as well as physical wellbeing. You could always record yourself doing the workout on a time lapse as a means to stay accountable to yourself. It’s all too easy to press pause or stop altogether and head for the fridge. Whether you share it with anyone is up to you.
2. If you can’t get motivated to workout, take a walk or a run. You have full permission to do that once a day, EVERY day. Turn that ‘permission’ into a directive. Get the fresh air, get the endorphins. Do all the things.
3. Do not get sucked into daytime TV when you could be doing a workout. Netflix / TV can wait until after 8pm. Limit instagram scrolling to an hour per day. Ration your access to the news, once a day is plenty. All of this will help your mental state and help you keep a positive outlook that life as we know it will return soon.
4. If gardening, child care. holiday funs, endless conference calls (etc etc) make it really difficult to break for a solid hour, break your workout up into 3, 20 minute sections. This is a great way to break the day up and make sure you aren’t sat in one posture-destroying position for too long. If you have other people at home, schedule breaks together and do the workout segments as a family. Workout together, laugh together, release tension together.
5. Do your pre-workout prep. Consider what you need equipment and space-wise in advance. Get water ready, a towel maybe. Do you have enough room to lie out on a mat? To reach up and out, to move forwards, backwards or from side-to-side? There’s nothing more frustrating than starting a workout and finding that you can’t complete it because you don’t have the necessary space or tools to do so. If you give yourself any reason to sneak out of the room to find something, all bets are off for whether you’ll resume. Give yourself the best possible chance of success.
6. Remember that you never, EVER feel worse after a workout. So no matter how bad things seem to be, switch off for an hour, immerse yourself in your body, in movement and remind yourself of what you CAN do. You may feel that doing a few squats isn’t going to change anything fundamental, but even if it just lifts the fog a little or changes your perspective (think of turning a hologram by 1 degree) it may make all the difference.
Control the controllables. Everything else is out of your hands. And sometimes that’s actually quite liberating. I love hearing from you when you have completed a workout - so please do keep in touch and tell me what you like (and not too keen on too!).

Quinoa Edamame Egg Muffins

Make these high-protein, pre-portioned bakes in advance to grab and go on a busy morning. Edamame and quinoa are plant-based all-stars, with lots of fibre and nutrients, and they give the eggy rounds some crunch and color.

Quinoa Edamame Egg Muffins


  • 1/4 cup (45g) quinoa
  • 2 large egg
  • 6 large egg whites
  • 1 5.3-ounce (150g) container 0% Greek yogurt
  • 2 tablespoons shredded Parmesan cheese
  • 2 tablespoons fresh parsley
  • 1 cup (155g) edamame, thawed and shelled


Preheat the oven to 350ºF (177ºC). Line eight cups in a muffin pan with paper liners and set aside.

In a small pot, bring 1/2 cup water to a boil. Add the quinoa, cover tightly and reduce the heat to low. Cook for 14 minutes, then remove from heat and let stand for 5 minutes. The water should all be absorbed; let cool.

In a large bowl, combine the eggs, egg whites and whisk until mixed. Add the yogurt and parmesan and whisk until smooth. Stir in the parsley, edamame and cooked quinoa.

Divide the egg mixture between the prepared muffin cups, filling almost to the top.

Bake for 30 minutes, until puffed and firm to the touch. Cool in pan on a rack. Serve warm. To save for the week, let cool completely to room temperature before transferring to a storage container and covering tightly. Refrigerate for up to four days.

Serves: 4 | Serving Size: 2 muffins

Nutrition (per serving): Calories: 230; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 95mg; Sodium: 363mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 3g; Protein: 19g

Week Three

Let me know how you get on. If you are on Instagram or Facebook, please do tag us into your stories or into a post or email me. I would love to know how these workouts are working for you. The links to our social media are on the top of this page - under 'Infinite Balance'.

Fitball Body Conditioning

Grab your ball and off you go. Take it slow. Take it steady. Inhale. Exhale. PLUS add in a can or two to spice it up a bit 🙂


High Intensity Interval Training (HIIT) - Session One

90 secs then 60 secs then 30 secs!


High Intensity Interval Training (HIIT) - Session Two

HIIT Tabata with a chair...



Food cravings can be our worst enemy. Do you get those intense / uncontrollable desires for specific foods? The types of foods that people crave are highly variable, but very often processed foods that are high in fats and sugar. Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.

Here are 8 +1 simple ways to prevent or stop unhealthy food and sugar cravings.

  1. Drink Water

Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty. Furthermore, drinking plenty of water can have many health benefits. Water lubricates the joints, forms saliva and mucus, boosts the condition of your skin, cushions the brain, spinal cord, and other sensitive tissues, regulates body temperature, flushes body waste, helps maintain blood pressure, the airways need it…just a few benefits!

SUMMARY. Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.

2. Eat More Protein

Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings, and helps you feel full and satisfied for longer  One study of overweight teenage girls showed that eating a high protein breakfast reduced cravings significantly. Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%.

SUMMARY Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.

3. Distance Yourself From the Craving

When you feel a craving, try to distance yourself from it.For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.

SUMMARY Try to distance yourself from the craving by going on a walk or taking a shower.

4. Plan Your Meals

If possible, try to plan your meals for the day or upcoming week. By already knowing what you're going to eat, you eliminate the factor of spontaneity and uncertainty. If you don't have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.

SUMMARY Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings.

5. Avoid Getting Extremely Hungry

Hunger is one of the biggest reasons why we experience cravings. To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand. By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.

SUMMARY Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.

6. Fight Stress

Stress may induce food cravings and influence eating behaviors, especially for women. Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women. Furthermore, stress raises your blood levels of cortisol, a hormone that can make you gain weight especially in the stomach area. Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.

SUMMARY Being under stress may induce cravings, eating and weight gain, especially in women.

7. Get Enough Sleep

Your appetite is largely affected by hormones that fluctuate throughout the day. Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings. Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep. For this reason, getting  good sleep may be one of the most powerful ways to prevent cravings from showing up.

SUMMARY Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.

8. Eat Proper Meals

Hunger and a lack of key nutrients can both cause certain cravings. Therefore, it's important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won't get extremely hungry right after eating.If you find yourself in need of a snack between meals, make sure it's something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.

SUMMARY Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.

FINALLY Practice Mindful Eating

Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods and eating. It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations.

Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively. Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.

One 6-week study in binge eaters found that mindful eating reduced binge eating episodes from 4 to 1.5 per week. It also reduced the severity of each binge.

SUMMARY Mindful eating is about learning to recognize the difference between cravings and actual hunger, helping you choose your response.

The bottom line - Cravings are very common. They play a major role in weight gain, food addiction and binge eating. Being aware of your cravings and their triggers makes them much easier to avoid. It also makes it a lot easier to eat healthy and lose weight. Following the tips on this list, such as eating more protein, planning your meals, and practicing mindfulness, may allow you to take charge next time cravings try to take over.

Recipe of the Week

Roasted Ratatouille Spaghetti

Active time: 15 minutes Total time: 45 minutes

Roasted aubergine, courgette and and cherry tomatoes “melt” when they’re roasted on a baking sheet, making an amazing chunky pasta sauce with minimal effort. Unpeeled garlic cloves roast in their skins alongside the vegetables, and once peeled they add a creamy texture and flavor to this vegan dish. Use a large baking sheet and don’t worry if it looks like a lot of veggies, they shrink as they roast.

Herbes de Provence is a salt-free herb blend of basil, chervil, thyme, tarragon, bay and lavender traditionally used in ratatouille and other Mediterranean dishes. Its bright, herbal flavor plays well with summer vegetables, grilled fish and chicken. Find it at a well-stocked grocery store or order it online.

Tip: If you want a bit more substantial serving of protein, try using chickpea or lentil pasta instead of whole-wheat spaghetti or mix in some cannellini beans before serving.


  • 1 medium red bell pepper, chopped
  • 1 small (250g) aubergine, cut into 1/2-inch (1.3cm) cubes
  • 1 medium (250g) courgette cut into 1/2-inch (1.3cm) cubes
  • 2 cups (350g) cherry tomatoes, halved
  • 6 medium garlic cloves, unpeeled
  • 2 tablespoons olive oil
  • 1 teaspoon herbes de Provence or Italian seasoning
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 8 ounces (227g) whole-wheat spaghetti
  • 1/2 cup fresh basil leaves, torn into bite-size pieces,optional garnish for serving


Preheat oven to 450°F (232°C). Line a baking tray with a baking sheet. Mound the vegetables on the baking sheet with the garlic. Drizzle with the oil and sprinkle with herbes de Provence, salt and pepper, and toss with your hands to coat the vegetables with oil. Bake, stirring with a spatula once or twice, until the vegetables are tender when pierced with a fork, 30 minutes.

While the vegetables are roasting, bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions. Drain, reserving 1/2 cup of the cooking water. Place the pasta in a large serving bowl.

When the vegetables are done, transfer the garlic to a cutting board. Peel the garlic and mash with a fork. Combine with the garlic, spaghetti, roasted vegetables, basil and enough reserved pasta water to coat the noodles with the veggie sauce. Serve immediately.

Serves: 4 | Serving Size: 1 3/4 cups spaghetti/284g

Nutrition (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrate: 52g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g

Week Four

Let me know how you get on. If you are on Instagram or Facebook, please do tag us into your stories or into a post or email me. I would love to know how these workouts are working for you. The links to our social media are on the top of this page - under 'Infinite Balance'.

Fitball Body Conditioning

Grab your ball and off you go...

Take it slow. Take it steady. Inhale. Exhale.


High Intensity Interval Training (HIIT) - Session One

Go for it! 45 seconds active, 15 seconds rest...


High Intensity Interval Training (HIIT) - Session Two

Plyometrics (take out the jumps if you do not want to jump) and a core finisher...



This week, my challenge to you is to ensure you are eating enough fibre.

Most of us need to eat more fibre and have fewer added sugars in our diet. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.Government guidelines suggest that our dietary fibre intake should be around 30g a day, as part of a healthy balanced diet. As most adults are only eating an average of about 18g day, we need to find ways of increasing our intake.Children under the age of 16 don't need as much fibre in their diet as older teenagers and adults, but they still need more than they get currently:

  • 2 to 5 year-olds: need about 15g of fibre a day
  • 5 to 11 year-olds: need about 20g
  • 11 to 16 year-olds: need about 25g

On average, children and teenagers are only getting around 15g or less of fibre a day. Encouraging them to eat plenty of fruit and vegetables and starchy foods (choosing whole grain versions and potatoes with the skins on where possible) can help to ensure they are eating enough fibre.

Tips to increase your fibre intake

It's important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet.

To increase your fibre intake you could:

  • Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre.
  • Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.
  • Go for potatoes with their skins on, such as a baked potato or boiled new potatoes.
  • Add pulses like beans, lentils or chickpeas to stews, curries and salads.
  • Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.
  • Have some fresh or dried fruit, or fruit canned in natural juice for dessert. Because dried fruit is sticky, it can increase the risk of tooth decay, so it's better if it is only eaten as part of a meal, rather than as a between-meal snack.
  • For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds.
A daily intake of more than 30 g can be easily achieved if you eat wholegrain cereal products, more fruit, vegetables and legumes and, instead of low-fibre cakes and biscuits, have nuts or seeds as a snack or use in meals.

You do not need to eat many more calories to increase your fibre intake. You can easily double your fibre intake without increasing your calories intake by being more selective.

Fibre on food labels

The amount of fibre in any food can depend on how it is made or prepared and on how much of it you eat. Most pre-packaged foods have a nutrition label on the side or back of the packaging, which often gives you a guide about how much dietary fibre the food contains.

Recipe of the Week

Cauliflower-Crusted Spinach Feta Pie

Naturally gluten-free, cauliflower makes a great alternative to flour-and-butter crusts and adds even more veggie servings to the pie.


For the crust

  • 1 large head cauliflower, cut into 8 cups (1200g) florets
  • 1 tablespoon Parmesan cheese, shredded
  • 2 large egg whites

For the filling

  • 6 large egg whites
  • 2 large eggs
  • 10 ounces (284g) frozen spinach, thawed and drained
  • 3/4 cup (100g) feta cheese, crumbled
  • 1/4 cup (25g) green onion, chopped
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground black pepper


For the crust

Preheat the oven to 400°F (200ºC), and coat a a deep, 9-inch pie pan with cooking spray, reserve. Spread a clean tea towel on the counter for draining the cauliflower.

Place the cauliflower in a microwave-safe bowl and heat 5 minutes on high. The cauliflower should be tender. Transfer half of the cauliflower to a food processor and process mincing finely. Dump the cauliflower on the clean tea towel, and repeat with the remaining cauliflower. Use a spatula to spread the cauliflower in a loose layer over the tea towel and let cool for 10 minutes.

While it cools, whisk the 2 egg whites with the parmesan in a medium bowl. When the cauliflower has cooled, pull up the edges of the towel and make a bundle, and press and knead the cauliflower over the sink to remove as much water as possible. Wring and twist the towel to squeeze out all the moisture; it will take a few minutes. When nearly dry, transfer the cauliflower to the bowl with the egg whites and stir to mix. Spoon into the oiled pie pan and press down with the back of the spoon to form a crust, making a rim about half an inch above the edge of the pan. Bake for 15-20 minutes. The edge will be browned and the bottom will look dry.

For the filling

Whisk the remaining egg whites and the whole eggs in a large bowl. Wring the water from the spinach and add to the eggs along with the feta, green onions, oregano and pepper. Stir to mix, and pour into the baked shell. Smooth the top and bake for about 35–40 minutes, until the top is puffed in the center and the eggs are cooked through. Cool on a rack for five minutes before slicing into 7 pieces.

Serves: 7 | Serving Size: 1/7 of a 9-inch pie

Nutrition (per serving): Calories: 136; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 330mg; Carbohydrate: 11g; Dietary Fiber: 5g; Sugar: 4g; Protein: 13g   


Week Five

Let me know how you get on. If you are on Instagram or Facebook, please do tag us into your stories or into a post or email me. I would love to know how these workouts are working for you. The links to our social media are on the top of this page - under 'Infinite Balance'.

Fitball Body Conditioning

Grab your ball and off you go...



High Intensity Interval Training (HIIT) - Session One

Go for it!


High Intensity Interval Training (HIIT) - Session Two

Here you go..



This week, my challenge to you is to ensure you are drinking enough water...
Have a go at measuring how much water you are drinking per day - easiest way is to measure out how much water in a particular drinking bottle, cup, glass and use the same drinking vessel throughout the day. 1.2 litres is the minimum to have per day - but you may feel you need more than this.

Your body needs water or other fluids to work properly and to avoid dehydration. Take note that you may also need more water if you are exercising or when the weather is hot, as we lose water through sweating.

A good way to check if you are hydrated is by the colour of your urine. Ideally, this should be a very pale yellow. If it is clear you could be drinking too much water, and it if it is darker you need to drink more. When checking the colour, be aware that some medications, supplements and some foods such as beetroot can also affect urine colour. If you have any concerns, speak to your GP or other healthcare provider.

Recipes of the Week

Curried Chicken Skewers With Raita

These easy skewers are a perfect appetizer for an Indian-inspired meal and pack a protein punch with a Greek yogurt-based raita for dipping. Using curry powder saves time, and you can pick a mild or hot blend to suit your taste.

Tip: Turn this into a full and balanced meal by serving alongside 1 cup of steamed vegetables and your favorite whole grain, like brown rice, quinoa or farro.

For the chicken skewers

  • 12 ounces (340g) chicken breast
  • 1 teaspoon curry powder
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon avocado oil
  • 16 cherry tomatoes
  • 8 6–8 inch (15–20cm) wooden skewers, soaked
  • 2 teaspoons avocado / coconut oil, for grill, if using

For the raita

  • 3/4 cup (190g) plain 0% Greek yogurt
  • 1 cup (133g) cucumber, chopped
  • 2 tablespoons fresh mint, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper


Slice the chicken breast into 8 long strips, then place in a medium bowl. Add the curry powder, lemon juice and avocado oil and toss to coat.

Thread each chicken strip onto a skewer, wrapping around each tomato as you impale two tomatoes per skewer. Place on a plate and cover until time to grill or broil.

In a medium bowl, combine the yogurt, cucumber, mint, salt and pepper and stir to mix. Refrigerate until time to serve.

Prepare a grill to medium heat, or preheat the broiler. If using the grill, preheat, then brush the grate with the remaining 2 teaspoons oil. If broiling, line a sheet pan with foil and place the skewers on it, you won’t need the 2 teaspoons of oil.

Grill or broil for 2–3 minutes per side, until the chicken is browned and cooked through. Serve with raita for dipping.

Serves: 4 | Serving size: 2 skewers and 5 tablespoons raita

Nutrition (per serving): Calories: 175; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 62mg; Sodium: 204mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 6g; Protein: 24g

Dijon and Chickpea Egg Salad (serves 4)

Made from mostly pantry and fridge staples, this versatile salad is a great option for easy lunches. It has the satisfying richness of egg salad but is lightened up with smashed chickpeas. Dijon mustard and briny capers offer pops of savory flavor. If you don’t have capers, use chopped pickles. Enjoy on a bed of lettuce, as below, with crackers or as a sandwich.

Dijon Chickpea and Egg Salad


  • 1 (15-ounce/425g) can no-salt-added chickpeas, drained and rinsed
  • 4 large hard-boiled eggs, chopped
  • 6 tablespoons (86g) canola mayonnaise
  • 1/4 cup (16g) green onions, chopped
  • 2 tablespoons capers, drained
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 8 lettuce leaves


In a large bowl, coarsely mash chickpeas with a fork. Add eggs and stir to combine. Stir in mayonnaise, green onions, capers, Dijon, salt and pepper. Serve over lettuce leaves.

Serves: 4 | Serving Size: 2 lettuce leaves and about 3/4 cup salad

Nutrition (per serving): Calories: 248; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 186mg; Sodium: 537mg; Carbohydrate: 19g; Dietary Fiber: 5g; Sugar: 1g; Protein 12g

Nutrition Bonus: Potassium: 236mg; Iron: 13%; Vitamin A: 12%; Vitamin C: 6%; Calcium: 8%

Week Six


Fitball Body Conditioning

Grab your ball and off you go...



High Intensity Interval Training (HIIT) - Session One

Go for it! 30 seconds of action and 10 seconds rest.


High Intensity Interval Training (HIIT) - Session Two

Here you go - a bit less jumping around in this one!



Calories and Macro-Nutrients?

You may be starting out on your journeys or well on your way.  BUT, we all need to stop and think about our nutrition and how food can play such a huge role in reaching and maintaining our goals.

Here is a recording about calories and macro-nutrients:
You have TWO options:
1. Ignore this and carry on with your day.
2. Pop this on and have a listen...
The second option is preferred!

TO DO: TALK -  CHAT - DISCUSS. What does this mean to you? Let me know...

(I have another recording with more information about types of proteins, carbs and fats but for now let’s get the right macro-nutrient balance for you).

Most of you will have approx 55% Carbs, 25% Fat and 25% protein.

You can alter your settings in 'My FItness Pal' to be able to track your macro-nutrients. See below for more information.


My Fitness Pal

If you’re new to tracking macros, MFP makes it easy — breaking it down into four easy steps:


The first step is to establish your target calorie intake, based on your current weight, age, height, sex, activity level and goals. You probably already did this when you set up your MyFitnessPal app. To view or update your diet profile, click on “Settings” and choose “Update Diet/Fitness Profile.”


Next, you’ll want to determine how you’re going to divide those calories among the three macronutrients. You can view or edit your macro distribution in your MyFitnessPal app by clicking on “Goals,” where you’ll see your “Daily Nutrition Goals.”

MyFitnessPal automatically sets your macros at 50% carbs, 20% protein and 30% fat. You can tweak this distribution as you like; the app translates the percentages into grams for each macronutrient. (Note: Premium app users have the option of setting goals in grams or percentages.)


As you enter meals and snacks into your food diary, MyFitnessPal will total how many grams of carbohydrates, fat and protein you’ve eaten. It’s key to plan your meals for the day, or you may find yourself at dinnertime with 5 grams of carbohydrates,15 grams of fat and 60 grams of protein left, a combination that can lead to some strange meals!


With time, both the planning and the execution of eating by macros tends to get easier. You can refine the exact percentages based on your results, as well as find meals that work for you.


Recipe of the Week: Low Carb Quiche


2 free range eggs
5 egg whites
½ tsp black pepper
½ tsp sea salt flakes
½ tsp onion powder
½ tsp Italian seasoning
½ small red onion, finely chopped
½ green bell pepper, finely chopped
5 cherry tomatoes, halved
1 green chilli pepper, finely chopped
handful spinach leaves, chopped
30g / 1/3 cup reduced fat grated cheese




Preheat oven to 180˚C/350˚F.

Place all of the ingredients in a large bowl and mix well.

Grease an ovenproof dish or tin (large enough to contain the mixture) with coconut oil or organic butter.

Pour the mixture into the dish and bake for 20-25 minutes, until the centre of the quiche is cooked.

Serve with salad.

Store any leftover quiche in an airtight container and refrigerate for up to 24 hours.


184 Calories
8g Carbs
20g Protein
8g Fat

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