Categorized as: Blog

5 Tips to aid fat loss

It is normally around this time of year we start to think about summer and the next time we will be slipping into our bathing suit. It is only natural for some of us that we want to lose that little bit of weight in time for holiday season. I have put together 5 tips which can help aid the fat loss process but can be easily applied into your daily life. Read More

Can you be strong without eating meat?

I was triggered to write this blog post after I overheard a man in the gym say “Pfff, Vegan! How can you possible train in the gym on a Vegan diet. You need to eat proper protein to be strong”.

So here I am, about to prove that man wrong. And maybe, even some of the other cavemen out there… So put your spear down for a moment and have a little read of this. Read More

Flow for hamstrings

Hamstring Flexibility

Firstly I’m going to start by saying it’s as important to strengthen your hamstings as it is to lengthen them. But i’m going to assume you’ve got the strengthening part covered and talk to you about lengthening the hamstrings.

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Christmas opening hours

December 18th – 22nd  |  Open as usual

Saturday 23rd  |  07:30 – 14:00

24th, 25th, 26th  |  Closed

27th – 29th  |  06:15 – 20.00

Saturday 30th  |  07:30 – 14.00

31st & 1st  |  Closed

January 2nd  |  Opening hours continue as normal

Black Friday Offers!

Existing member offers…

Full Membership £588  £490

Joint membership £1,008 £840

Gym/Class/Off peak £468 £390

Lunch time £300  £250

*These membership offers are 12 month contracts and are to be paid in full. These offers are for existing members only who have been Fitlife members for a minimum of 3 months.


Personal Training offers

10% off all Personal training sessions and packages for sessions with Charlotte and Laurence.

10% off all Personal training sessions and packages for sessions with Steve.


Retail Offers

All shakes  £4.50  £3.00

All coffees £2.00 £1.00

Ombar Chocolate £1.99  £1.35

All T shirts and Vests  £12.99  £9.99

Neat Nutrition Protein Powder £34.00 £29.99



Offers last between 24th – 26th November.

Personal training can be used at anytime once the sessions have be paid for.

5 books that could change your life….

It might have seemed like a dream career to many, and it was something that I dreamt about as a kid, but professional football can be a cruel career at times, and I had been on the wrong end of 1 to many cut throat decisions that had left me despising the industry and wanting to take control of my own life. So here I am, 3 years later with my own business in an industry that I am passionate about, helping people better their lives through physical exercise and nutrition.

I have no experience in business, I have 10 GCSE’s, no A levels, no degree, I haven’t even had a ‘proper’ job. All my life I have kicked a ball and got paid to do so. My main credentials though are hard work, passion and have optimism in abundance. However, that being said, I still had to think long and hard about waving goodbye to an easy salary in the prime of my career to start something completely from scratch. It was with the help of these books that made the process clearer for me….

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Chickpea Tikka Masala!

Chickpeas are a great alternative to meat as they are filling and high in protein! This delicious curry is quick to make – if you want to add in chicken replacements you could add in vegan quorn found in most supermarkets.

Serves 4 

1 tbsp light olive oil

1 large red onion, cut into large dice

1 red pepper, deseeded and cut into large dice

1 green pepper, deseeded and cut into large dice

150g cauliflower, cut into small florets

4 tbsp tikka masala spice pasta

2 400g cans chickpeas drained and rinsed

400g can chopped tomatoes

400ml can coconut milk

Sea salt and pepper

Coriander leaves to garnish

Chapattis or rice to serve!


Heat the oil in a large saucepan over a medium-high heat. Add the onion and pinch of salt, and cook for 3-4 minutes until softened – tip the peppers and cook for 1 minute

Add the cauliflower and tikka masala pasta and cook for 1 minute or until fragrant. Next. Put in the chickpeas, tomatoes, 100ml water and half the an of coconut milk. Bring to the boil, then reduce the heat, season to taste and simmer for 15 minutes.

Pour in the remaining coconut milk and cook for a further 5 minutes, Serve sprinkle with coriander with your choice of accompaniment.



Mushroomy VEGAN Mac ‘N’ Cheese!

Thinking of going Vegan? Or maybe you can’t eat diary or are cutting down and can’t bear the thought of giving up your favourite winter comfort dishes – look no further! This is without a doubt the BEST vegan Mac ‘n’ cheese you will ever taste – with absolutely no dairy in! I can’t take credit for this delicious recipe – Lucy Watson’s cook book is full of great vegan dishes, I will post my favourites on the website to share with you all! Give this recipe a go and fool all the family!

Serves 6

500g dried macarooni

40g dried mushrooms (I used normal mushrooms as couldn’t find dried – and the 40g is a rough estimate is doesn’t matter too much)

2 tbsp vegan butter (loads of options in all supermarkets – I stick to non-soya ones such as sunflower or coconut oil)

250g chestnut mushrooms

2 garlic cloves

1 tbsp thyme leaves

Sea salt and pepper

For the Bechamel sauce

50g vegan butter

3 tbsp plain flour

800ml almond milk

1/4 tsp grated nutmeg

4tbsp nutritional yeast (this can be found in most health stores – I know the one in Thame next to Waitrose sells it, also in Ocado, and on amazon – If you are diary free I strongly recommend buying some it is great stirred into pasta sauces, or added  to curry for a cheesy taste!)

200g vegan cheddar cheese grated (VIOLIFE found in Tesco or Waitrose is the best)

50g vegan parmesan grated  (again found in most Tescos, Waitrose, Thame health shop, or Ocado)

For the topping 

40g vegan parmesan cheese grated

2 tbsp finely chopped flat-leaf parsley leaves


Preheat oven to 220 degrees. Cook the macaroni in boiling, salted water according the the packet instructions. Darin in a colander and refresh under cold water until cold.

Put the dried mushrooms in a small heatproof bowl – pour 15oml boiling water over them and leave them to rehydrate for 15 mins – drain the mushrooms from the liquid, reserving it for the bechamel sauce. Roughly chop the mushrooms (I missed this part out as couldn’t find dried mushrooms so just used added more mushrooms at a later stage!)

Melt the butter in  non-stick frying pan over a high heat. When hot, add the wild mushrooms, chestnut mushrooms garlic and thyme. Cook for 5-8 minutes until the mushrooms have browned well. Season with salt and pepper and remove from heat.

To make the bechamel sauce, put a large saucepan over a medium heat, then add the butter and stir until melted. Add the flour and cook for 1 minute, stirring constantly. Whisk in the milk, and continue to whisk until the sauce thickens, then lower the heat and add the remaining ingredients. Stir until the cheese has completely melted. Remove from the heat and season with salt and pepper. (I used an electric whisk here  – if the sauce isn’t thick enough/too thick just add in some extra of flour or milk – I played around with the quantities a little until I had a nice thick but runny cheesy sauce)

Add the mushrooms and macaroni to the saucepan with the sauce and stir well until everything is evenly coated in the sauce. Transfer to a deep 25 x 30 cm ovenproof dish.

Mix the topping ingredients together and sprinkle over the macaroni. Cook in the oven for 20-25 minutes or until the topping is golden brown and crunchy.

I served with some green vegetables 🙂


Go to quick meals…

Wouldn’t it all be great if we had hours on end to cook delicious meals from scratch every evening? Unfortunately this is not the case for many of us and we often have 20 minutes to whip up something for the family!

Here is a list of my quick go to meals or easy lunches if you are taking on our meatless month challenge..

Veggie burgers– there are lots of recipes for homemade veggie burgers but these can be time consuming and often involve a lot of ingredients. However, supermarkets do some great veggie burgers and sausages. My favourite are strong roots kale and quinoa burgers – you can buy these from Waitrose. These are great with roasted veg and green veg, a salad or with rice or quinoa. I have these most days for my lunch and Steve loves them too! Tesco also do some great beetroot burgers from the fresh section – really tasty and filling. GOSH! burgers are also great- they have all sorts of burgers and can be found in Tesco, Ocado and I think Aldi!. There are so many options in the frozen section but just make sure to read the ingredients – some of them are filled with so many additions they barely have any vegetables in them! Try and stick to ones with wholesome, vegetable based ingredients.

Pasta– Who doesn’t love pasta? Carb heaven! There are some great pasta alternatives out there if you fancy a carb loaded meal but don’t want to eat white pasta. Chickpea pasta, brown rice pasta, red lentil pasta – the possibilities are endless! They can be found in most supermarkets, I know Waitrose, Ocado and Tesco do them. Amazon is also a great place to get all sorts from! I order nut butter, edamame and chickpea pasta from there. Whip up a quick tomato sauce filled with veg and spices – mix with pesto or make a big pasta bake for the family!

Mexican bean wraps– Another great one for lunches for quick dinners. Yummy wraps filled with a bean mix – smothered in guacamole,salsa and salad and served with sweet potato wedges!

To make the mix simply cook all of the below ingredients:

  • 1 onion
  • 1 red pepper
  • 60g Cheddar cheese (optional/ Vegan cheese)
  • olive oil
  • 1 clove of garlic
  • 1 teaspoon chilli powder
  • 1 teaspoon tomato puree
  • 1 400g tin plum tomatoes
  • 1 400g tin red kidney beans

You wont even notice the lack of meat and the kids will love them!

Noodles-  If are going the full wack and trying out Veganism then there are lots of egg free noodle alternatives available! A tasty noodle dish is another quick and easy dinner to whip up. There are so many recipes you can find. I usually fry a load of veg, add some ginger, garlic and sweet chilli sauce, mix in the noodles, squeeze of lime juice and sprinkle some roasted peanuts on top! Delicious!



Snickers Bar!

Who doesn’t love snickers! Delicious caramel, biscuit base, crunchy peanut butter! This weekend I whipped up a slightly healthier version of a snickers bar, gluten free and vegan! They were the perfect weekend treat and kids would love them too!

I got the recipe from a recipe developer from social media known as ‘Healthy living James’. Definitely worth checking out if you need some recipes!

Ingredients for base:

  • 200g cashews
  • 200g gluten free rolled oats
  • 4 tbsp maple syrup

Ingredients for the middle “snickers” layer:

  • 250g medjool dates (roughly 235g pitted weight)
  • 4 tbsp crunchy peanut butter
  • 2 tbsp maple syrup
  • Handful of jumbo peanuts, unsalted
  • Pinch of salt

Ingredients for the chocolate topping:

  • 6 heaped tbsp coconut oil, melted
  • 3 tbsp maple syrup
  • 75g cacao powder


  1. Firstly pit the dates and place in a bowl of boiling water for roughly 10 minutes to soften
  2. Add all the base ingredients into a food processor and blend until the base forms
  3. Now line a baking tray with baking paper (I use a 10×8 tray as its the perfect size)
  4. Add the base mix to the tray and push down until your desired thickness
  5. Place in the freezer whilst the dates are still softening
  6. Once the dates have softened add all the “snickers” middle ingredients to a blender and whiz until smooth
  7. Take the base out the freezer and evenly layer the “snickers” mix on top
  8. Add the jumbo peanuts across the top and push them in slightly. Add back to the freezer whilst making the chocolate topping
  9. Now over a bain-marie add the melted coconut oil (I melt mine in the microwave to speed it up) along with the maple syrup. Gently whisk in the cacao powder bit by bit until its nice a thick
  10. Remove from the freezer and evenly pour the chocolate mix on top of and smooth out
  11. Place back in the freezer for 1 hour
  12. They are now ready to serve

I keep mine in an air tight container in the fridge!

Enjoy 🙂