Consistency with your diet

Reason Number 2 that your efforts could be halted when trying to lose weight!

Consistency…..

How long will it take me to lose this weight? A question I get asked a lot and one that I cant answer everytime.  It depends on the individuals lifestyle, how much time and effort they are prepared to put into getting organised, understanding they will go through change and above all else, being consistent!

These days in our world of “fast – immediate” everything people are looking for a quick fix. And sure yes of course they are out there – and will work But if you want long term results that last you have to be consistent.

Everybody will have days sometimes even weeks where they will go off track and feel like they are fighting a losing battle with their efforts, but this is natural and normal! Having the ability to get back on to your chosen pathway is always going to be the key.

I believe this is one of the reasons that several weight loss clubs and most definitely fad diets that involve severely restricted calories and very little food intake have remained in business for so long. Some people start to lose weight and believe they have control over their nutrition and within a few weeks, sometimes longer they have piled the weight back on.

This method of weight loss doesn’t teach you how to change habits and be consistent! It teaches you that if you restrict your calories severely youll lose a shed load of weight and then put it all back on again!

Losing weight quickly in this way and then returning back to old habits and food intake is one way to destroy the metabolic process within the body making each attempt at losing weight harder and harder so people DON’T DO IT!

At Limitless we teach sustainable methods of weight loss and offer sensible solutions to help keep you on track.  Remember, all this stuff has to fit with your lifestyle so don’t choose a pathway that will make you miserable and unsociable.

For more information or if you need help with how to structure your nutrition, why not get in contact and have a chat.

Book in today and get started the right way with your nutrition.

kelly@limitlessuk.org or call 07711500033

 

Nutrition confusion!

This weeks blog is the first of a five week series on why I think people are struggling to reach their weight loss goals - CONFUSION!!!!

There are many reasons that could Sometimes be passed of as excuses, but in short there are some people struggling genuinely because they are CONFUSED! 

How many diets have you tried? Or you must know someone that’s always on a diet? These days with the increase in social media and celebrity magazines we are bombarded with conflicting evidence that a particular diet or regime will work for everyone. 

In short – we are all different we have different genetics, digestive systems, gut health, hormones….. (the list goes on)  and there is no one diet fix that can possibly work for everyone. 

If you are thinking of trying a diet because you have seen it works on facebook IG or in the latest edition of grazia magazine….. Please come and ask first! A lot of what we are bombarded with is clever marketing with quick results.  A disaster for anyone trying to lose weight for life.   Confusion leads to over complicating something that can be very very simple!

Don’t over complicate your diet. What can you do today to improve your diet? Here are 3 simple things you can do today that wont tax your brain or your pocket.

·       Make a list before you go shopping. This way you wont buy crap that WILL get eaten!! Write down ingredients you need to make food from scratch and don’t be tempted by the chocolate aisle.

·       If you cant get 10 portions of fruit and veg in, try getting 2 then three it will soon mount up. And by the way bananas are not bad for you, they don’t make you fat. Eating too much of anything will make you fat.

·       Take half an hour at some point during the week to organise yourself. Constantly eating on the run can lead to excessive unnecessary calories and it does mount up. Even if you stop buying breakfast or lunch out, you’ll save money and you will be getting better quality of calories into your diet.

Book in today and get started the right way with your nutrition.

kelly@limitlessuk.org or call 7711500033

Do you need Less bounce?

Apologies to the guys, but this one is definitely a blog for the ladies in the box!

 Of course, if you guys need to understand what we go through in finding, choosing and experimenting with different sports bras then please read on!

 I can only write this blog from personal experience, and having a large breast size means that if I can find a decent sports bra to wear then I’m sure we all can. Finding a sports bra is like choosing a handbag or a purse for yourself, it is a very personal thing and it just has to feel and look right!

 I get asked a lot which type of sports bra I wear, and the answer is it varys. I don’t have one particular brand that I only wear, very similar to my sports kit. I try out different styles for comfort mainly and support with different types of workouts.

 Breasts are not made up of muscles, so they are formed with soft tissue held together by ligaments. (Coopers ligaments to be precise).  Studies have shown that when women exercise not only do the breast move up and down but also side to side.  Over time not only causing discomfort, but sagging too – eeeek! So finding the correct amount of support is vital to reduce everything travelling south with every session you do!

 For a lot more in depth knowledge of how to find and measure for your sports bra I have been doing some research and I have attached links to a university study that has been carried out and also a really good article that was written in conjunction with the study.  I hope you find this useful.  Anyway…… back to my top 4 sports bras and why I like and wear them regulary.

 My number 1 sports bra is……..

 Marks and spencer front zip fastening impact sports bra. £25 and this is a winner for me. With the zip at the front there is no digging in around the back and the support is amazing.  I have been using these now for 8 months and I wear them for all types of workouts and they are comfortable, supportive and they look nice too.

 My number 2 sports bra is……

 Tikiboo sports crop top.  £25-30 Great for doing Crossfit in, and they look and feel amazing. The support level is slightly below the M&S bra but they are super comfy and the designs are awesome.  They will add a lot of comfort while giving you a splash of colour to compliment your kit. You can buy them online, and they have excellent customer service and returns system.  In addition to this they have amazing leggings, capris shorts and a kids range too!  Definitely check them out. I have been in contact with Faye who owns Tikiboo and she is running a promotion at the moment, so if you would like to take advantage please see the link below.

 My number 3 sports bra is -

Shock Absorber impact level 4.

This has a 3 clasp fastenining at the back and it is equally as supportive as the M&S mentioned above.  Downside to this one is it doesn’t look as nice, almost a bit frumpy in my opinion and so if im wearing kit that shows my bra off I wouldn’t wear this one. But if your wearing long sleeves and going for a run etc…. it gives good support and doesn’t dig in underneath the boob.

 My number 4&5 sports bra comes in a joint position because I generally have to wear these two together! Somebody with a smaller breast may get away with just the one, but for the larger booby lady for me its definitely two!

 M&S underwired sports bra (low to medium impact) and a H&M crop top over the top. This tends to give double support and compression which is great when you are doing barbell work or multiple burpees and your chest is hitting the floor.

 In addition to the sports bra – I have also recently been made aware by one of our members about underwear that women can buy that helps when you have pelvic floor dysfunction when doing impact (double unders!!) This is a real problem within the Crossfit community and I myself suffer with this on a regular basis. Not only is it embarrassing, but it really puts you off what your doing when you are literally wetting yourself.  Some days its worse than others, but it can be really distressing for a lady to experience this, so thank you Ali for the lead on the site that can provide some support in this area. The link is provided below for those that would like to consider this type of sportswear.

 Study link - http://www.port.ac.uk/department-of-sport-and-exercise-science/research/breast-health/

 Marks and spencer sports bra (front zip fastening) These come in a great range of colours and they do big sizes too!

 http://www.marksandspencer.com/extra-high-impact-non-wired-full-cup-sports-bra-b-g/p/p22442638?prevPage=plp

 Tikiboo –

 https://www.tikiboo.co.uk/collections/bras

 H&M – Crop tops

 http://www2.hm.com/en_gb/ladies/shop-by-product/sportswear.html?product-type=ladies_sport_sportbras&sort=stock&offset=0&page-size=30

Marks and Spencer – wired sports bra

 http://www.marksandspencer.com/high-impact-non-padded-full-cup-bra-a-g/p/p60086656?image=SD_02_T33_6499D_KQ_X_EC_90&color=MINTMIX&prevPage=plp

 Pelvic Dysfunction sportswear

 https://evbsport.com

I hope this helps you guys. If any of you would like help with your nutrition or some personal coaching then please drop me an email kelly@crossfitchiltern.com

 

 

 

 

Week 2 of Nutrition Challenge

This weeks challenge is to drink at least 2 litres of water a day.

This is why:

Your body is composed of roughly 60% water1. That means when we are dehydrated – and most of us spend our days constantly dehydrated to some degree – we are affecting the performance of the majority of our body. Nearly all of our systems do not function as well without the proper water intake.

  1. If you don’t drink water, you will die. It's that important. Depending on our environment, we can live only a few days without water - maybe a week. We can live much longer without food. For most of us, we should prioritize the consumption of water far more than we currently do.
  2. Prevent cancer. Yes, that’s right – various research says staying hydrated can reduce risk of colon cancer by 45%5, bladder cancer by 50%6, and possibly reduce breast cancer risk as well.7
  3. Be less cranky. Research says dehydration can affect your mood and make you grumpy and confused.3 Think clearer and be happier by drinking more water.
  4. Perform better. Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue!4 Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance.
  5. Lose weight. Sometimes we think we are hungry, when actually we are thirsty. Our body just starts turning on all the alarms when we ignore it. For those of you trying to drop some pounds, staying hydrated can serve as an appetite suppressant and help with weight loss.
  6. Have less joint pain. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.
  7. Flush out waste and bacteria. Our digestive system needs water to function properly. Waste is flushed out in the form of urine and sweat. If we don't drink water, we don't flush out waste and it collects in our body causing a myriad of problems. Also combined with fiber, water can cure constipation.
  8. Prevent headaches. Sometimes headaches can be caused by dehydration, so drinking water can prevent or alleviate that nasty head pain. Next time your head hurts, try drinking water.
  9. Make your skin glow. Our skin is the largest organ in our body. Regular and plentiful water consumption can improve the color and texture of your skin by keeping it building new cells properly. Drinking water also helps the skin do it's job of regulating the body's temperature through sweating.
  10. Feed your body. Water is essential for the proper circulation of nutrients in the body. Water serves at the body’s transportation system and when we are dehydrated things just can’t get around as well.

(Thanks to www.Breakingmuscle.com for the info!)

Quick rules of thumb for drinking water:

  1. Drink 250ml of water for every 8kg of bodyweight. I'e if you weigh 64kg make sure you drink at least 2ltrs. For 80kg you need another 500ml etc etc.
  2. Carry a bottle everywhere with you as a reminder to keep drinking.
  3. Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
  4. Drink water and other fluids until you urinate frequently and with light color.

So get on it, get chugging #chugit #nutritionchallenge

Why I have coaching.

Why you need a coach?

If you are qualified in something, and you “know” how to do it, why would you need a coach…. I used to ask myself this question A LOT. Naivety when I was younger I guess!  

I entered the fitness industry as an instructor and a natural progression led me to having my own PT business and a regular client base.   I was busy gaining and retaining clients, what could possibly go wrong? 

I was never shown or taught on how to run a business, so the busier I became the more time I spent in my business without actually having anytime to run my business or train myself. Result: knackered lady with no time to herself!

As time went on I decided enough was enough and that I needed someone to show  me how to create more efficiency in my working life, work smarter not harder and be ok with understanding you cannot do it all on your own!!

So my point to this blog is that over the years I have invested  on different types of coaches to help me at different stages of my plan. Some for marketing, some for business coaching and accountability and some for my personal and training journey. Why? To continue to be the best that I can be.

My current coaching investment is for my new found love of CrossFit. I have realised in the short time I have been doing this sport that I am capable of more but I need help, support motivation and guidance on how to get there.  Having a regular programme to follow and understanding that its small steps and little achievements that over time will enable me to get to the level I want to be at.   I am also investing further into my CrossFit training and qualifications. Achieving my Level 1 coaching was just the beginning of the journey for me. I am investing in someone to help me structure my nutrition for competition. I advise people on nutrition but I like to work with someone on my own programme to give me an external perspective. Working with other coaches also grows my knowledge and ideas when coaching my own clientele. I love working with, studying and listening to other great coaches, I am hungry to learn and implementing other coaches programme is one of the ways I like to test ideas before implementing with clients.

Accountability is another reason for having a coach. Someone who will set your goals with you, make them achievable and when you are not getting there find the pathway that can be adjusted to get you back on the right track. When I’m not accountable there's always an excuse – have you ever felt like this before? This goes along with goal setting. Setting the date to get to a goal can give you the motivation you need to push the extra mile.  Have you ever started a diet and by the afternoon of the first day wandered off to buy some chocolate, given up and thought I'll start again tomorrow? 

If you have recently thought you would like to achieve more with your training, nutrition or lifestyle but just don’t know where to start getting a coach to mentor and guide you through the different stages of change could be the short term answer for you. Most people need to just get started and sometimes this is the hardest bit. A coach can help you set your timeline, hold you accountable to the programme and help you when you go off track. 

When looking for a coach to guide and motive you be sure to look at the journey that person has gone through themselves.  Have they had success in helping people in a similar situation to you. What skills do they possess that can help you get to your goal.  I am personally inspired by people who have been though the same journey come out the other side and lived to tell the tale. 

Remember the road to goal achievement is never a straight one, there will always be hurdles and stress in the way at some point through your journey. The key to success is being consistent in your approach.

I hope you have found this post helpful, if you would like to discuss your training, nutrition or lifestyle goals with me then please click the link or email me at kelly@limitlessuk.org.

Kelly 

 

 

Limitless and CrossFit Chiltern Nutrition Challenge

Week 1 - A Fistful of Greens

For the next 4 weeks we at Limitless and CrossFit Chiltern are going to be running a nutrition challenge. For me it was really important that in doing this we stuck by our principles and beliefs. Most of the time when people think of a nutrition challenge it's about cutting something out of their diet. I strongly believe that as a society we are nutrient deficient With the common trend for people to want to cut stuff from their diet no-one really talks enough about what we should be adding in. 

Research shows that our cells have differing rates of absorption for nutrients with cells for vital organs absorbing nutrients ahead of other cells of the body. What this means is that if we are nutrient deficient in our diets then our less essential cells such as skeletal muscles, joints and bone cells will be effectively starved of these nutrients. There is growing evidence that long term deficiencies can lead to conditions such as arthritis and other degeneration. The problem is that if your diet is lacking in micro-nutrients you won't notice as the effects take a very long time to show. 

With this is mind I wanted our challenge to help  you get more of what you need into your system. This start today for our Week 1 challenge to eat a 'fistful of greens'.

What the challenge?

Now I know that a fistful isn't an accurate amount, but it's a good minimum amount for you. We want you to consume a fistful of greens every day for the next 7 days, share food ideas to make it interesting and let us know you're taking part.

Who can join in?

Anyone! You don't need to be a client or a member, just be willing to eat better for the next 4 weeks.

What greens?

Any green veg will do the job, but if you want to benefit the most I suggest as much variety as possible. 

Can I eat too much?

Not really, with green veg more is better. Obviously If you go insane and eat 5kg of cabbage that's probably not going to end well for you, and anyone around you! But generally more is good.

How do I take part in the challenge?

All you have to do is post a picture on social media, tag in CrossFit Chiltern or Limitless Life and #fistfulofgreens #nutritionchallenge. At the end of the 4 weeks we'll give some prizes to those who embraced the challenge the most!

So let's get started guys. I want to see photos, videos and some nice recipes. Plus if any of you want to share growing tips for you home growers then that would be great too!!

 

Giving up sugar.

After a good few weeks of deliberation and having crashed throughout the day and broken sleeping patterns I decided to take a bit of a stand and eliminate as much sugar as I can from my diet for a few weeks to see what impact it had on my symptoms.

Whilst it is a fact that any form of carbohydrates we consume end up being converted to glucose in the body, I was curious to see if my little chocolate daily addiction was causing my broken sleep and if my one cup of tea in the morning (with 1 sugar) and a coffee (with a splash of cream) was causing my afternoon crashes. Or is it that I am just tired from the work pattern that I regularly follow and maybe I just need a break!

In preparation for my “reducing” sugar experiment I decided to read – from cover to cover my I quit sugar for life book that I have had in my kitchen for around 2 years.  I have done the odd recipe from it, but never really read how to progressively reduce sugar in the diet. In truth I am a healthy individual and I have recently been tracking my food to see where I’m getting all of my calories from. Without doing this – how does anyone know the breakdown of their diet? Quite simply they don’t, myself included.

The information out there is varying. I checked a couple of websites and some say 90g or less.  Others say 5% of daily Kcal intake or around 30g – which is a huge difference.  After tracking my food I am consuming an average of 37.5g per day varying from 14g up to 55g (6 days of data) So you can see I’m not on sugar overload.

In addition to preparing for this experiment I contacted a local Nutritionist – Cordelia Gohil and she very kindly took some body stats for me, as it would be good to have some form of measurement in body stats due to the reduction in sugar.

I was and still am quite determined to do this as a process so for the first stage I have cut out chocolate and having sugar in my tea.  I would normally have some sort of chocolate most days.  Not loads, but something and maybe 2 sometimes 3 cups of tea a day if I was feeling tired. In addition to this other sugars are present in foods that cannot be helped so its impossible to completely cut this from the diet, but we are all able to make small changes to reduce it and hopefully feel better.

So I’m around 10 days in now, and I’ve had no chocolate, and no sugar in my tea and no fruit (plenty of vegetables though – and I was eating banana and berries most days) . Im consciously tracking all of my food and seeing exactly where im getting my sugar from and its pretty interesting. Instead of chocolate I found some cacao recipes to make which I did last week but this week so far, not even cacao.

My sleep so far has been a little better but I wouldn’t say I have noticed a massive difference so far. Its funny how we always want to replace something that is missing.  In my I quit sugar book it said that red wine is acceptable so I have had a small glass of this most evenings.  I am leaning towards this being a reason that my sleep still isn’t 100% so in the coming week I will be reducing this too and seeing what impact cutting a small amount of alcohol will have on my sleep. Caffiene will def be the last thing I cut out, as my sleep is still not 100% some days I do reach for the it but I’m determined to have all of these things as something I can choose rather than a habit that I follow daily.

The most important fact about doing this experiment is to get organised and know what you will have to eat, and if you are eating on the run make sure your choices are as sensible as they can be.  Choose nuts instead of chocolate etc…

Here are my top 5 tips to make a start to reduce sugar in your diet – if you think your having too much……

·         Be food label savvy! If a product has less than 5g of sugar per 100g its low sugar. If it has more than 22g of sugar per 100g – its high! 

·         If sugar is one of the first 3 ingredients listed on a label its HIGH!

·         Sugar is disguised into lots of other names – around 61 to be precise.  If you see the three letters “ose” on the end its usually a sugar (fructose, dextrose, glucose, lactose, etc)

·         Understand that even sugar found in honey, fruit, agave etc… is all still sugar.  So really think about your “sugar swaps”

·         TRACK YOUR FOOD! Know where you are getting your calories from.

For more information, help and guidance on making sensible changes to your diet at limitless we offer nutritional consultations and guidance on how to reach your goals.

Please contact me for more help with your nutrition kelly@limitlessuk.org

 

Can I spot reduce fat on my body?

If I had a pound for every time a client, friend or member said to me – I just want to “tone up” the back of my arms, or I just want a flat stomach – what exercises can I do to get a flat tummy I think I would honestly be the richest PT! Definition of the word “tone” means to contract a muscle.  So when we say we want to be toned, what we are actually saying is we want to build lean muscle tissue from muscle contractions. When this statement is relayed to the average female – the usual response is no, I don’t want big muscles! But there is a big difference. Building lean muscle tissue is exactly what you want to do to reduce your dress size and increase your metabolism. Its just a scary word to females and this is why I'm going to educate you all on embracing the resistance training and building lean muscle to give you the “toned” look all over!

In the past 20+ years we have all be duped into clever marketing strategies that make us believe one piece of elastic can remove all the unwanted fat from our inner thighs by using it for 5 minutes a day.  Another great one is the abdominal “toning” machines you see that cost £15 on QVC – use this for 6 weeks and you’ll have a six pack.  The models or actresses/actors that show these things off – I can guarantee they have been lifting weights and following a bikini body building diet for most of their lives to look they way they look.  The whole business about spot training any one part of your body is a myth! Yep, we have all been lied too for all of these years.

We cannot spot train our bodies because our muscles and bodies just don’t work in isolation. Of course you can increase muscle mass to an area of the body through repeated muscle contraction under load but to just remove unwanted fat from one specific area is not possible. Removing fat from your stomach, arms and thighs requires manipulating your diet for fat loss and working your body as a whole unit, so using compound exercises that target the core as well as large and small muscle groups.  Examples of this maybe the Deadlift: - one of, if not the best core exercise you can do.  Works a multitude of big muscle groups including the hamstrings, glutes, quads, erector spinae, traps, shoulder stabilisers and “the core”.   Of course you could layer in some isolation exercises into any programme to give that extra push on a specific muscle, but working the whole body as a unit and understanding your nutrition is absolutely key to this.

Hormones also play a huge role in where we store fat within our bodies. Diet and nutrition have hormonal responses as do tiredness and stress, so understanding how our hormones (male and female) effect our bodies is important.

Ask yourself this question – are you certain of exactly where you are getting your calories from? Have you tracked your food just to see how your balance of protein fat and carbohydrates looks? Without knowing this information its impossible to fully understand how your body is working.  Its also useful to know that each of us work differently.  What works for one, may not work for the next one so don’t follow fad diets or trends.  You have to put the work in and sometimes test your own body to find the answer you are looking for and this takes time and effort.  Training is only half of the picture and it’s the easy part.  Understanding nutrition is the hard part and keeping consistency over time, but this is what gets the result for life.

We can guide you through making necessary lifestyle changes to improve your diet and body composition.  We offer nutritional consultations and follow up advice for all of our nutrition clients.

For more information or to book a consultation please contact us at info@crossfitchiltern.com or call 01494 726447

Eggs - Good or bad?

 Are you confused about whether you should eat eggs regularly?

 Have you heard that they raise your cholesterol levels and therefore can be bad for your heart health?

 They contain fat, so don’t eat too many?

 If you have answered yes to either of the above questions - This could be an interesting blog read for you!

 I’m going to dispel some of the egg myths today for you by giving you my top eggy facts so you can incorporate them into your nutrition and not feel worried or guilty that your giving yourself high cholesterol or even salmonella.

 1.     Eggs contain Choline – An essential nutrient that is needed for many functions within the body.  Central nervous system, brain function, metabolism and muscle movement. As our bodies do not produce enough, we need to obtain it from the diet.

 2.     Eggs contain both essential and non-essential amino acids.  Essential meaning our bodies cannot produce the amino acid so we have to get them from the diet.  Non - essential meaning our body does produce it.

 Eggs contain nine of the essential amino acids that our bodies require to repair and grow muscles and cells. Histidine, isoleucine, leucine, lycine, methionine, phenylananine, threonine, tryptophan & valine.  .  In addition to this they contain three out of the eleven non-essential amino acids – alanine, aspartic acid, glutamic acid.

 The Amino acids (protein) is not only found in the egg white but it’s in the egg yolk too.   If you have reached your fat quota for the day, its still worth using the egg white for an extra shot of protein but the whole egg will give you the most bang for your buck.

 An egg contains between 4 & 8 grams of protein depending on the size of the egg.

 3.     The cholesterol debate!

There is evidence and research to abolish the “eggs give you bad cholesterol” myth too. Whilst eggs do contain around 200mg in a large egg – eating them actually increases your bodies HDL (good cholesterol) here is a few links to some studies regarding eggs and their effect on cholesterol.  Hopefully you can make your own judgement by reading the research.

http://main.poliquingroup.com/searchresults.aspx?q=eggs&search=eggs&cx=003982105875787553198:0po-e-1jumq&cof=FORID:11&ie=UTF-8&sa=Search

 4.     How many eggs can you eat per day?

It is perfectly safe, and there is research and evidence to back up that eating up to 3 eggs per day is perfectly safe. I have outlined several reasons why eggs are an important staple of our diet, and attached some interesting articles to back up my findings.

 Just because eggs contain cholesterol it doesn’t mean they are going to give you a heart attack.  People are eating more and more sugar and in honesty this has a far worse impact on diseases such as diabetes and cardio vascular disease than eggs!

 You only have to look at the nutritional breakdown of Kelloggs cereals and the breakdown of an egg to realise we have been duped for years! It our jobs now as fitness professionals to help you guys with finding the correct balance for your daily diet.

 A very interesting read if you have a speare few minutes whilst eating your eggs!

 http://articles.mercola.com/sites/articles/archive/2016/04/01/eggs-cholesterol-levels.aspx

 5.     Free range – or is it? This is a really interesting subject, and one that is also controversial. As consumers we are lead to believe that our eggs when labelled free range are coming from little farms where the hens are roaming free and eating a grass fed diet.  Sadly, this is not the case, and I can only speak of my personal taste here.  I have in the past brought shop brought and farm eggs.  The farm eggs are always the winner for me.  This could be down to the freshness, or the diet – in truth I’m not 100% clear, but I do know they yolk is a lot more yellow on farm eggs and they don’t separate as much when poaching.  I found an interesting article online when writing this blog so you can refer to it for your own peace of mind.

 http://www.bhwt.org.uk/free-range-free-range-egg/

Health Pancakes

 I really hope you like my egg and banana pancake recipe. If you would like to understand how to get more protein into your diet, or know how much fat you should be consuming, why not book a consultation with me

 Getting the balance of your diet right is important for fat loss and building lean muscle. If I can help you in any way, please get into contact.