Invigorate Fitness

Want a healthy version of kfc?try this out

Low fat chicken tikka massala Serves 3 Ingredients
2½ – 3 heaped tbsp of tikka spice mix (I used one by Schwartz and was pleased with it)... Juice of ½ a lemon 1 tbsp of oil 200g of Greek Yoghurt (see explanation above) 2 chicken breasts, chopped into cubes 5 sprays of 1 calorie oil spray 5 shallots, chopped 3 cloves of garlic 1 tbsp grated ginger 2 tbsp tomato puree ½ a chicken stock cube a cup of water ½ tsp of brown sugar or sugar substitute (I used Sukrin Gold) ½ tsp garam masala to serve: caulirice and some coriander
Method
Firstly prepare the marinade: put 2 tbsp of the tikka spice mix into a mixing bowl and add the lemon juice, oil and greek yoghurt. Mix everything together, add a good sprinkling of salt & pepper and throw in the cubes of chicken breast. Mix again to coat the chicken and leave to marinate in the fridge for at least 30 minutes (you can leave overnight if you wish). Once it has had time to marinate, take the chicken out of the fridge and thread onto bamboo skewers (tip: soak them in water for a few minutes first to stop them from burning in the grill). Heat the grill up to a medium heat. Put the skewers on to a grill pan and grill until they are cooked right through (this should take around 15 minutes). Turn over at least once during this time and remove from under the grill when fully cooked. Meanwhile, heat up a frying pan or wok and spray in the 1 calorie oil spray. Add in the chopped shallots and cook for around 5 minutes, stirring frequently so that they don’t burn (tip: you can add a few drops of water if they start to stick to the bottom of the pan). Throw in the garlic, grate in the ginger, add in the remaining ½ – 1 tbsp of tikka spice mix, the tomato puree and the stock cube and stir around the pan for around 1 minute. Add in the cup of water and allow the mixture to simmer until the shallots have become soft. Add more water if necessary but the sauce should be a gravy consistency at the point, i.e. fairly thick. Turn off the heat and add in the remaining 100g of Greek yoghurt, the sugar and the garam masala. Stir to combine everything. Unthread the chicken skewers from their sticks (tip – you may have to leave them to cool for a few minutes to avoid burning your hands) and stir everything around. At this point, if the sauce is looking too thick, you can add a bit more water. Serve :) Macros
385 calories | 38g protein | 9g fat | 18g carbs
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Workout you can do this weekend Do on the minute every minute for 5 minutes 8 burpees Then do the same for 15 jump squats ... Then same for 30 mountain climbers And last one Every minute for 5 minutes 8 jump lunges Plank for rest of minute Enjoy
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Creamy protein pasta with peri peri hache steak
Ingredients

... 50g Protein Pasta (Get here)http://www.musclefood.com/…/protei n-bread/protein-pasta.html
20g Blend Brothers Mexican Savoury Blend (which you can get here) http://www.blendbros.co.uk
50g Greek Yoghurt
1 Peri Peri Hache Steak (which I get here) http://www.musclefood.com/6oz-peri-peri-h ache-steaks.html
Method
Prepare the pasta as per packet instructions and set aside.
If you are topping your pasta with a steak then cook this along with the pasta and leave it to rest while you make the pasta sauce.
In a bowl mix together the Blend Brothers Mexican Savoury Blend and Greek yoghurt. Depending on which brand of yoghurt you use you might want to add a splash of water to this to loosen the mixture off so it’s more of a sauce than a paste.
Spoon the mixture over the pasta and give it a good stir through.
Tip this onto a plate and top with the juicy rested steak. I like to slice mine up and serve with some buttery shredded cabbage – yum!
photo1 (15)
Macros
Protein – 74g
Carbs – 35g
Fat – 10 g
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Low carb cottage pie Ingredients
400g Extra lean beef mince 1 small onion finely chopped... 1 clove of garlic finely chopped 100g frozen peas (I like to use petit pois) 25g Blend Brothers Tomato & Chorizo High Protein Sauce 200ml water
for the mash 200g raw sliced carrot 100g butternut squash chopped into small chunks
Method
Place the carrot and buttersquash in a large saucepan of water and bring to the boil. Cooked until both the carrot and squash soften. This should be around 15 minutes.
Then heat a large frying pan until it’s nice and hot. Add the mince, onion & garlic Fry until the vegetables soften & the mince browns. Once cooked through, transfer this to a oven safe dish and set aside.
In a separate bowl mix together the water and Blend Brothers Tomato & Chorizo High Protein Sauce.
Finally drain and mash the carrot and squash together.
You are then ready to compile your pie! To do this just pour over the sauce (if you don’t have this you can use classic gravy – I prefer the reduced salt Bisto) then top with the mash.
At this point you can add bread crumbs and/or cheese. But for the purposes of incredible macros I’ve left these off.
Pop this under a hot grill for 10-15 minutes and its done!
Macros

Calories – 273
Protein – 33g
Carbs – 19g
Fat – 6.8g
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This paleo recipe gives KFC a serious run for their money. No joke – the chicken strips taste so good when coated with the almonds which act as breadcrumbs when baked in the oven. The parsnips are just as delicious, and are packed with fibre to keep your digestive system happy and healthy. This is a fabulous pre or post work out meal to fuel your body with packs of protein... Trust me, you won't ever want to stop off for a saturated fat laden chicken and chips ever again. Thi...s is life changing and SO easy... So let's get cooking!
2 chicken breasts 250g ground almonds 2 egg whites 1 tsp turmeric 1 pinch sea salt 1 pinch black pepper 1 tsp paprika 4 parsnips 4 tbsp coconut/rapeseed/rice bran oil 1 tsp dried rosemary salad leaves 1 lemon
Preheat the oven to 180 degrees, line a baking tray with foil and grease with 2tbsp of your oil.
You will need to cook the parsnips before the chicken as they take about 20 minutes longer – so prep these first by washing, peeling and chopping the parsnips lengthways. Place in a roasting tray and drizzle with your oil, sprinkle with salt, pepper and rosemary and place in the oven to roast.
Wash the chicken breasts, pat dry and slice in to strips.
Beat the egg whites in a shallow dish and dip the chicken breasts in, ensuring they’re fully coated.
In a separate bowl, mix the almonds, turmeric, paprika, salt and pepper together and dip the chicken breasts in. Make sure they have plenty of the mix on each side!
Place in the oven and let them bake for 20-25 minutes, until nice and golden. Check the parsnips are nice and soft inside and serve up on a plate with greens of choice. If you like, you can add a little drizzle of olive oil and lemon to give it that final kick. Enjoy!
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This is why I love my job this is in just 3 weeks working together and he's been away working for a week in that time,well done bill.

Congratulations to Bill whos Invigorate Fitness member of the month although hes only been training with us for just over 2 weeks he has got some amazing results already.To find out about his transformation and how Invigorate Fitness can help you too, click the link below https://invigoratefitness.leadpages.co/bi llsstory/

This is so good and can be eaten for dinner or tea Ingredients
1 large onion 1 red pepper... 3 cloves of garlic 1 tbsp olive oil 1 tsp cumin 1 tsp paprika 1/2 tsp cayenne pepper salt & pepper 1 can of chopped/plum/cherry tomatoes (whatever you prefer) 80g feta cheese 5 eggs a few coriander leaves (optional, to serve)
Method
chop up the onion, pepper and garlic heat up the oil in a large frying pan, throw in the onions/pepper/garlic and gently fry until the onion is soft, stirring regularly so that it doesn’t burn once the onion is cooked, add in the cumin, paprika, cayenne pepper, black pepper and a little salt and stir for a minute or so pour in the can of tomatoes and allow the sauce to thicken for a few minutes crumble in the feta and gently break the eggs over the sauce put the lid on the frying pan (or you could do this part in a hot oven if you don’t have a lid) and leave for 5 – 10 minutes until the eggs are cooked to your liking serve with coriander sprinkled over the top Macros
418 kcal | 22g protein | 28g fat| 18g carbs
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Low carb cottage pie Serves 4 Ingredients
2 tsp oil... 1 large onion, chopped 1 carrot, chopped 1 stick of celery, chopped 300g Lean Mince 1 glass of red wine 1 beef stock cube 2 tbsp tomato puree a good shaking of Worcester sauce a bay leaf (optional) a couple of sprigs of thyme (optional) a large cauliflower, blasted in a food processor, or 330g ‘cauliflower couscous’ 2 garlic cloves 25g butter 60g grated hard cheese such as cheddar
Method
the Piedmontese Bolognese sauce:
heat up 1 tsp of the oil in a hot wok or frying pan and fry the onion until it begins to go translucent add in the carrot and celery and stir for a few more minutes remove everything from the pan into a blow, add the remaining oil, make sure the pan is very hot and add in the mince break up the mince with a spoon and cook until it has browned throughout turn the heat down, add in the red wine and crumble in the stock cube (note: there is no need to add water because of the short cooking time) throw back in the cooked onions, celery and garlic and add in the tomato puree, Worcester sauce, bay leaf and thyme put the lid on the pan and simmer for around 10 minutes, adjusting the seasoning if necessary (note: if there is too much liquid, drain it out or leave the lid off to reduce it before moving on to the next steps as a watery Cottage Pie is not nice) the Cauliflower Mash:
peel the two cloves of garlic and put into a pan with a lid, along with the cauliflower and a couple of tablespoons of water leave with the lid on at a medium heat for around 3 – 4 minutes, until the cauliflower is cooked add in half of the cheese and all of the butter and stir gently until both have melted season and then fish out the two cloves of garlic the Cottage Pie:
spoon the Bolognese equally into each of the four mini casserole dishes top with the cauliflower mash grate the remainder of the cheese on top cook in an oven at 180°C for around 30 minutes, until the cheese has melted Macros
312 calories | 24g protein | 14g fat | 13g carbs
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Awesome work Bill Maxwell check out these two week results

Great effort in class today ladies And shout out to Anna Marie On her results here she's lost 9 lbs and tons of inches in just 5 weeks but that was Monday she's now lost 11lbs and her husband has lost 7lbs too just by following the nutrition plan Great work Anna-Marie White

We're Looking for 10 Local Ladies From in or around Blackburn/Darwen For Our Upcoming 3 Week Body Transformation Programme. Our January / February programme has recently finished and once again the results were spectacular. Ladies that took part wanted to kick start 2016 with a new healthy body are NOW wearing smaller clothes and and look absolutely amazing. Other than the obvious (and very noticeable) change in the way that they looked, they also noticed the following:
* Mor...e energy, helping them to spend more quality time with their kids and partners. * Improved focus, helping them to become more productive at work. * Improved confidence, meaning that they were no longer embarrassed about going out and dressing up. * Better educated about long term healthy eating meaning that they are no longer looking for magic pills and FAD diets.
If any of this resonates with you then you may well be eligible to become one of our of our next success stories. We do have an eligibility criteria and we ONLY have 10 places available but if you do secure yourself a place then you can certainly expect to see a huge change in the 3 weeks. Click the link for more info and to check whether you're eligible. https://invigoratefitness.leadpages.co/21 -days-copy/
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We're Looking for 10 Local Ladies From in or around Blackburn/Darwen For Our Upcoming 3 Week Body Transformation Programme. Our January / February programme has recently finished and once again the results were spectacular. Ladies that took part wanted to kick start 2016 with a new healthy body are NOW wearing smaller clothes and and look absolutely amazing. Other than the obvious (and very noticeable) change in the way that they looked, they also noticed the following:
* Mor...e energy, helping them to spend more quality time with their kids and partners. * Improved focus, helping them to become more productive at work. * Improved confidence, meaning that they were no longer embarrassed about going out and dressing up. * Better educated about long term healthy eating meaning that they are no longer looking for magic pills and FAD diets.
If any of this resonates with you then you may well be eligible to become one of our of our next success stories. We do have an eligibility criteria and we ONLY have 10 places available but if you do secure yourself a place then you can certainly expect to see a huge change in the 3 weeks. Click the link for more info and to check whether you're eligible. http://us12.campaign-archive2.com/…
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Spinach and Egg Breakfast Wrap with Avocado and Pepper Jack Cheese Prep Time: 10 minutes | Cook Time: 5 minutes | Yield: 4 servings (serving size: 1 wrap) Ingredients Nonstick cooking spray 1 (5-ounce) box or bag baby spinach, chopped... 4 eggs 4 egg whites 1/2 teaspoon salt 1/4 teaspoon pepper 4 ounces shredded pepper jack cheese 1 avocado, sliced 4 whole-wheat tortillas Hot sauce Preparation 1. Spray a nonstick skillet over medium-high heat.
2. Add spinach and cook, stirring, until wilted, 2 minutes.
3. Whisk together eggs and egg whites in a small bowl. Add eggs to skillet and cook, stirring, until cooked through, 3–4 minutes. Season with salt and pepper.
4. Place 1/4 of egg mixture in the center of each tortilla, and sprinkle with 1 ounce cheese.
5. Top with 4 slices avocado and fold, burrito-style. Slice in half and serve.

Nutrition Information Calories per serving: 366 Fat per serving: 22g Saturated fat per serving: 8g Monounsaturated fat per serving: 7g Polyunsaturated fat per serving: 2g Cholesterol per serving: 242mg Protein per serving: 22g Carbohydrate per serving: 30g
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Cheesy grilled scrambled eggs Ingredients 2 tablespoons unsalted butter 1 small red onion, finely diced 1 jalapeño, cut into thin rounds, seeds included... 12 large eggs, lightly beaten 1/4 teaspoon salt 1/2 teaspoon freshly ground pepper 4 ounces goat cheese, crumbled 2 tablespoons finely chopped chives Preparation 1. In a large cast-iron skillet, melt butter over medium heat. Add onion and jalapeño and cook until soft (5–7 minutes). Stir in eggs, salt, and pepper, and cook, stirring, until soft curds form (about 3 minutes).
2. Remove skillet from heat and mix in the goat cheese and chives. Serve immediately with whole-grain toast or English muffin, if desired.
Nutrition Information Calories per serving: 234 Fat per serving: 17.4g Saturated fat per serving: 8.3g Monounsaturated fat per serving: 5.6g Polyunsaturated fat per serving: 2.2g Protein per serving: 16g Carbohydrate per serving: 2g Fiber per serving: 0.0g Cholesterol per serving: 391mg Iron per serving: 2mg Sodium per serving: 310mg Calcium per serving: 88mg
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Low Fat Tomato & Chorizo Chilli Ingredients
400g Extra lean beef mince (I always use this one) 1 tin chopped tomatoes... 1 small onion finely chopped 1 clove of garlic finely chopped 1 bell pepper finely chopped 1 serving (55g) Blend Brothers Tomato & Chorizo High Protein Sauce (which you can get here) If you haven't got this use passata or chopped tomatoes and 100 g of chorizo 200ml water
Method
Heat a large frying pan until it’s nice and hot. Add the mince, onion, garlic and bell pepper. Fry until the vegetables soften & the mince browns.
In a bowl mix together the water and Blend Brothers Tomato & Chorizo High Protein Sauce. Add this to the mince along with the chopped tomatoes. Reduce the heat and allow to simmer for 20 minutes.
Keep an eye on it to make sure it doesn’t cook dry. If needed add a little more water.
Remove from the heat and allow to cool slight before serving.
My favourite way to enjoy this chilli is with brown rice topped with Greek Yoghurt and fresh mint, but it’s also delicious cold served in a wrap the next day.
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Bacon egg and cheese roll Ingredients Two eggs Two babybells Two Rashers bacon (fat chopped off)... Coconut oil Handful spinach Handful kale Handful feta cheese
Method heat pan Turn grill onto high heat Add coconut oil Chop Bacon into bits and start to fry Then add chopped up kale and spinach Whisk eggs and add two broken up babybells to egg mixture Add to pan Cook on one side for 2 mins Add sprinkled feta cheese then put under grill When mixture sets remove from grill and serve.
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