1 clove of Garlic crushed

1/4 of a small Red Chilli diced

1 tbs of Sesame oil

1 and a half  tbs of Soya sauce

A squeeze of Lemon Juice

1 Red Pepper Diced

2 Spring Onions diced

Small bunch of Coriander chopped

Small bunch of Mint chopped

Place all the ingredients into a bowl and allow to marinate in the sauce for 5 mins before serving. Lovely served with salmon baked in oven with ginger and herbs and some fresh rocket.

Beetroot and tomato curry with herb cous cous

• 1 pack of plain cooked beetroot
• 1 medium onion
• 1 tin of tomatoes
• 2 cloves of garlic
• 1 tsp of cumin seeds
• 1/4 tsp of chilli powder
• 2 pinches of sea salt
• 1/2 a veg stock cube
• water to thin

heat 2 dessert spoons of veg oil in a pan add the cumin seeds fry for 5 seconds, then add the crushed garlic and chopped onion then add the chilli powder cook till softened. Chop the beetroot into large chunks and add to pan then add the tin of toms veg stock cubes. cook for 20-30 mins watching and adding water so it dosent stick to pan.

Herb cous cous

• Plain couscous
• Bunch of coriander or parsley
• Bunch of mint
• squeeze of lemon juice and 1/4 of grated rind of a lemon
• salt n pepper
• handful of dried cranberries optional

Soak the plain couscous in boiling water place a saucer over bowl to ensure all water is absorbed , finely chop the herbs and add to the couscous with the cranberries stir and serve with the curry

“You cannot achieve health or weigh less without both of these components”

A good understanding of freshly prepared nutritious meals is as important as regular exercise. Correct nutrition will give you renewed energy, healthy skin, a strong immune system, productive and alert brain, more effective training sessions and a general feeling of wellness.

Being enthusiastic about exercise and nutrition is important; I will show you how the right information, organisation and preparation will become part of your daily routine. It will all become second nature.

I will provide you with sample menus for a week this should give you an idea of how you should be eating.

I also provide useful tips on food preparation, replacement ideas, healthy snacks, weekend ideas and how to include the occasional treat.

Every 2 weeks I will review your food diary, with the support I offer hopefully you will begin to find this all second nature.

“Remember this is a journey and you should be enjoying the trip to the final destination”

This is not true in order to “achieve” good muscle tone and definition we need to exert force on individual muscles; we do this using resistance –“weights”.When all our muscles are trained in the correct way with the right type of weight and exercises they will become firm and defined the body’s strength and stamina will improve.

Women in particular find weights a daunting prospect. We worry that it will make our muscles to big and that we will look bulky but this truly is a myth! Weights as well as giving us a firm shape will help prevent osteoporosis- brittle bones. As we age our bones become weaker and by exerting force on them we stimulate them to become stronger.

In order for our body to function properly and maintain an upright strong posture we have a backbone, this backbone is a complex structure and incredibly sensitive. If not looked after in the correct manner it can cause huge problems.

The main torso of our body is made up of abdominal muscles they are known as the core muscles. They lie deep underneath the muscle known as the 6 pack. They play a vital role in the stabilization of the lumbar region of the lower back.

Having a strong core will help protect against back injury, it will teach correct movement and lifting, give good balance, correct posture and give you a flat toned abdomen.

All types of client will benefit from this type of training. The elderly, mothers before and after child birth, right through to professional mountain bikers and rugby players.

Cardio is the heart and the heart being a muscle a very important muscle. This is the muscle that transports the blood all around the body doing numerous jobs. Like any muscle in the body if we neglect it, it will become inefficient at its job and out of shape and weak.

Therefore being CV fit is very important for our general health. When we exercise the body requires fuel, the food we put into our body is what the muscles use to power themselves. If we consume too much food and do not exercise our body will store it as fat therefore this is an excellent source of fuel for training hard!!