Programme Card

Quick and easy avocado, Apple and spinach smoothie 🍏🥑
Ingredients
✅3-4 Granny Smith apples... ✅134g chopped spinach ✅1 chopped avocado
Simply blend together in a food processor, add water if needed.
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Brutal HIIT circuit 😵 well done Zak 💪

🍠Jacket sweet potato with Mexican chicken filling 🍠
Ingredients ✅ 1 sweet potato ( washed) ✅ 400g kidney beans ... ✅ 1 large chopped chicken breast ✅ 1 diced tomato ✅ 1 fine diced medium sized red onion ✅ 1/4 of a pack of coriander finely chopped ✅ 1/2 deseeded and finely diced red chilli ( use a full one if you like it spicy!) ✅ juice of 1 lime ✅ 1 large avocado
Directions
1️⃣ wash and prick the sweet potato and place in the microwave for 10 minuets make sure to turn over occasionally 2️⃣ finely dice the tomato, onion, and chilli and coriander and place in the same bowl. 3️⃣ Add the avocado and lime juice and mash until you have a smooth guacamole mixture. 4️⃣ drain the kidney beans and add then to the guacamole along with the chopped cooked chicken 5️⃣ Cut the cooked sweet potato in half and serve with the mixture, garnish with coriander if you like. 6️⃣ Store any left over filling in a Tupperware container and use within 2 days.
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A big well done to Kay for smashing today’s session! Well on corse for achieving 2018’s fat loss goals 💪 #ladysthatlift

‼️Make 2018 the year you get in the shape of your life!‼️
Do you struggle to get to the gym and manage a healthier lifestyle around childcare/family commitments or work hours?
We are looking for 3 individuals who have a specific fat loss or fitness goal but don’t know were to start or have always struggled to manage a healthyer lifestyle in the past to take part in a 8 week case study.
... Includes
Two training sessions a week✅
Additional gym programs or home workouts to follow. ✅
Body measurements before and after and regular consultations to ensure you are on corse to achive your goals.✅
Weekly recipes what the whole family can enjoy ✅
Weekly action plan to help manage, meals and workouts around family commitments and any other barriers what can get in the way of living a healthier lifestyle.✅
The three spaces are avalable from the 15th January! Book a free consultation today to discuss your longterm and short term fitness or fat loss goals for 2018!
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‼️Make 2018 the year you get in the shape of your life!‼️
Do you struggle to get to the gym and manage a healthier lifestyle around childcare/family commitments or work hours?
We are looking for 3 individuals who have a specific fat loss or fitness goal but don’t know were to start or have always struggled to manage a healthyer lifestyle in the past to take part in a 8 week case study.
... Includes
Two training sessions a week✅
Additional gym programs or home workouts to follow. ✅
Body measurements before and after and regular consultations to ensure you are on corse to achive your goals.✅
Weekly recipes what the whole family can enjoy ✅
Weekly action plan to help manage, meals and workouts around family commitments and any other barriers what can get in the way of living a healthier lifestyle.✅
The three spaces are avalable from the 15th January! Book a free consultation today to discuss your longterm and short term fitness or fat loss goals for 2018!
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Nutty curry
Ingredients
✅1 large red chilli deseeded.... ✅1/2 a finger length piece of fresh root ginger finely chopped. ✅1 fat garlic clove. ✅bunch of coriander stalks roughly chopped. ✅1 tbl spoon of olive oil. ✅4 diced chicken breasts. ✅4-5 tablespoons of peanut butter or almond butter. ✅150ml chicken stock. ✅200g of Greek yogurt.
Directions
✅ Slice up a quarter of the chili then put the rest in a food processor with the ginger garlic and coriander stalks and roughly one third of the leaves, Blitz into a rough paste and add a little water if needed.
✅Heat the oil in a pan then brown off the diced chicken for roughly 1 minute then stir in the paste and cook for a further 1 minute, add the almond butter or peanut butter, chicken stock and Greek yogurt.
✅When the sauce is gently bubbling cook for 10 minutes until the chicken is cooked through and the sauce has thickened.
✅stir in the rest of the coriander and finely chopped chili and serve with brown rice or sweet potatoes
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Home made burgers with mushroom bun and sweet potato fries Ingredients *500g of steak mince* *1 tablespoon of mustard* *1 egg ( beaten)*... *6 gluten free crackers* *salt and pepper* *Handful of parmesan cheese* *2 medium red onions ( finally chopped) * method for the burgers *mix the mince together with the mustard and the beaten egg along with the parmesan cheese and onions* *In a separate bowl use a rolling pin of some sort to smash the crackers into a breadcrumbs ( they don’t have to be two fine)* *Add the crackers to the burger mix and mix well and shape into burgers.* *Grill or cook in a grill pan for around 15-20 mins turning occasionaly* Method for the buns use two large portobello mushrooms per burger *Break the stem off of each mushroom and wipe clean with a moist paper towel.* *Brush on both sides with coconut oil, then season lightly with salt and pepper.* *Grill the mushrooms over high heat, flipping once, until they are nicely browned, about four minutes on each side.* Method for the fries *Pre heat oven to 200c * *Chop 100g of sweet potato per serving in to chips * *spread out on a baking tray and season with nutmeg or cumin and cane pepper* *Bake for around 20 mins until crisp and brown* serve the burger with toppings of your choice ( within reason) :)
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Well done to this man Alistair McDonald! since he started sessions a few years back he was 19 stone and struggled to manage a healthy lifestyle. Since then he has lost 3 stone reduced his body fat and increased his muscle mass. He's constantly getting stronger and improving each session! Keep up the good work

Hammer time😵 Marshall Marshall haha

Brutal hiit circuit with Alistair! Well done for smashing it! 💪

**8 week Little Black dress program available from 30th October, Only 4 spaces available**
Its that time of year again, Christmas is getting closer and we all want to look our best over the festive season what can include a number of parties you need to attend.
Make sure that this year you aren’t squeezing into a dress that’s slightly too tight or playing it safe by wearing a size too big, look good and feel great in your body!
... Our little black dress program is perfect for those who want to drop a dress size in time for the works christmas party. You will work in a group of 4 towards your fitness goals to ensure full attention at all times. The program includes
**24 sessions over 8 weeks ( three a week)** **Weekly recipies and menu planner** **Access to our app to manage your additional home program and food diary** **Regular body fat tests to ensure you are on course towards your goals!**
Inbox for more info or to book a free consultation
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High quality training and diet advice. Closely monitored and tailored to your lifestyle and goals.

Been training with John since the start of the year and it’s really changed how I look at diet and exercise. I’m seeing real changes in my body and in how I feel everyday. Couldn’t recommend him enough.