Fitness Academy: How to Cook with Protein

If you’re looking for more interesting and convenient ways to boost your protein intake, why not try incorporating whey protein into your diet? Not only is it easy to digest, it also serves as one of the best sources of protein for immediate muscle repair after working out. Whey is also naturally low in fat and can be a great supplement for weight maintenance.

To help you fuel up, here are two delicious and healthy ways to conveniently add this versatile ingredient to your diet – yum!

1) Chocolate protein ice cream (serves 2)
Chop one small banana and two large dates and add to a large bowl with 35g of chocolate flavoured whey protein, 1 tbsp of ground almonds, 1/8 cup of cocoa powder and ½ cup of cottage cheese.  Mix all the ingredients together thoroughly and place the bowl in the freezer for 30 minutes. Remove the bowl from the freezer and stir the mixture until it becomes thicker and creamier. Return to the freezer for 30 minutes, before removing it once more and giving the mixture a final stir and serving.

2)  Protein muffins (serves 8)
In a bowl, mix 1/2 cup of egg whites, 1/2 cup of goji berries, 1/2 cup of quinoa flakes, 1/2 cup of chocolate hemp protein, 1/4 cup of blueberry and apple puree, 3 tbsp of chestnut flour, 3 tbsp of cocoa powder and 1 tbsp of baking soda until it forms a thick paste. Line a muffin tray with eight paper muffin cases and equally divide the mixture into eight portions. Place in the oven and cook for 45 minutes at gas mark 3/170°C. Remove from oven, leave to cool for 10 minutes and then serve.

These are not only guilt-free but they are also absolutely delicious – yum! I love to have it after a hard workout to help me to refuel and help my body recover! 



I know, I know!

I haven’t been on here for ages! What have I been doing? Planning my wedding that’s what!

To do this – I have been eating pretty clean (Of course there have been a few treats!!) and training hard! At the moment, I’m loving CrossFit.

Here is the hardest workout I have done so far!

It is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations were;

  1. Wallballs: 20 pound ball, 10 ft target. (Reps)
  2. Sumo Deadlift High-Pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push Press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock is not allowed to reset or stop between exercises and on the call of “rotate,” I had to move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

I did the WOD as prescribed for women, so I used a 6kg medicine ball for the Wallballs and 25kg for the Sumo Deadlift High-Pulls and Push Presses.

After the combo of Wallballs + Sumo Deadlift High-Pulls + Box Jumps, my legs are pretty exhausted! I’m shattered!

Lucy Miller Personal Trainer; Weekly Workout Plan

As well as training children, there is nothing I like more than training myself, friends and women who what to change their body. The thing is, if you’re after some serious body composition changes and ready to get fit, strong and lean, then you need to follow some guidelines;  

1) Lift heavy 1-3 times a week.
Heavy might mean your body weight to begin with or it might be some serious weights, it depends what level you are.  Just remember when lifting heavy you’re technique needs to be perfect. If you’re not sure how to squat, lunge or push press properly then invest in yourself and pay a personal trainer to help you. Just a few sessions should do the trick.

2) High Intensity Interval Training every other day
This can be done by either sprinting out doors, on a machine or with a skipping rope. Try going hard for 60 seconds followed by a 2 minute recovery for 20 minutes.

3) Yoga once a week 
Stretching needs to be given it’s own time and proper attention, the simplest way to be sure you are dong it is to join a yoga class. If you can spare the time, then buy a DVD that you can do at home or spend 15 minutes every night before bed with a foam roller and some stretch bands.

4) Walk – don’t take the car
A great one you can do with the kids – walking is fantastic for health. If you are already fit, it’s not going to give you big body composition changes but ievery little helps and it’s an excellent to reduce stress and  get some fresh air!

Get lifting, sprinting, stretching and walking – and if you need a helping hand, don’t forget to drop me a line. I’m here to help –


Children’s fitness Academy; How to put an end to Childhood obesity

Childhood obesity is a complex issue with no simple solutions, but involving the entire family in weight loss and health may help kids achieve their goals!

A scientific statement released Monday in Circulation: Journal of the American Heart Assn. reviews strategies shown to be successful in helping kids slim down.

For example why not try changing the kitchen around to make more wholesome foods more accessible?  Some studies this to be helpful in losing weight in the short-term.
Set small, achievable goals that are age-appropriate that may get kids to stick to more healthful habits, like walk to school three times this week, or try a new vegetable EVERY DAY!

Other useful approaches include praising kids for what they’re doing right — instead of punishing them for what they’re doing wrong – give them 50p extra pocket money when they have eaten all the vegetables on their plate, or take them to see their friends to play once they have helped you create a healthy shopping list for the week.

Sometimes a little something goes a long way – and who can put a price on health and well-being these days? No one! xx


Children’s Fitness Academy; The best weight loss tip ever!

If you want your kids (or you) to stop cramming food into their mouths too fast then why not challenge them to eat with their non-dominant hand?!
Research shows that it can make you pay attention to what your doing and makes everything a bit slower. Try it-just be prepared for a bit of mess! 



Children’s Fitness Academy; Habits of Healthy Families. Lose fat, get fit!

Every wonder how families stay healthy, fit and thin? Well I have some answers for you! Notepads at the ready!!

Don’t go hungry – To stay at a healthy weight, you have to eat, not starve yourself. If you don’t fuel up regularly, you’ll become insatiably hungry, causing the hunger hormone, ghrelin, to spike. Keep healthy snacks around the house like almonds, chopped fruit and credites and don’t be surprised to see your kids nibbling on them throughout the day.

Make breakfast and lunch part of your day – Without a healthy go-to option for each, you’re far more likely to make bad spur-of-the-moment grabs. Starts the day with a bowl of oats with flaxseed oil, a few walnuts, and some raisins  for sweetness and make some soup for lunch. You can even ask your children to help you. You chop the ingredients up and then they whizz it up in the blender. Fun!! Serve with a wedge of crusty wholemeal bread!

Exercise 20 minutes a day—at home –  You don’t have to go somewhere to exercise, and making your way to the gym is just too time consuming! 20 minutes at home is simple; skip in your back garden, and alternate with crunches and push-ups; or do 20 minutes of a workout video; there are loads to choose from!

Be the food decider in your house – I know this can be tough for parents, but the big decisions about what to eat must be made by you at the supermarket; If you bring crisps and chocolate home, your kids (and you) will naturally want to eat them. Keep healthy snacks on hand (like nuts and pretzels) and fruit and veggies washed and chopped in your fridge. Kids will eat healthy snacks when they get hungry enough!


Get Your Children Moving With These Children’s Books

Happy to Be Girls – In this book, author, Sarah Davies celebrates that it’s cool for girls to be strong, adventurous, and athletic, whether they want to be girly or tom boyish. The energetic rhymes and delicate illustrations depict young girls unicycling, skateboarding, climbing trees, and inspires them to use their bodies to explore their world. Plus it has a sweet ending: “Loud girls, Proud girls, Stand out in the crowd girls. Being just themselves — Just girls!!”
Hop a Little, Jump a Little – This board book will inspire movement for the little ones in your lives. It shows girls and boys skipping, patting a knee, bending, stretching, and moving as they explore the world around them. I love that it ends with a yawn and a nap, showing tots how exercise can help them sleep.