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HIIT it or quit it

40 seconds work 20 seconds rest

 

Box Jumps

Half burpees with press up

Kettlebell swings

Ball slams

Weighted sit ups

Assault bike

Rest max 1 minute

x5

Pancake Day!

Shrove Tuesday is fast approaching (28th February) – our favourite day or the year here at Fitlife! Smothered in banana and peanut butter is our favourite! Our nutritionist Molly has given you her healthy pancake recipes to use if you want to stuff your face with pancakes without the guilt of consuming half a bag of sugar! Molly has created two bases for you to try and various toppings – so get flipping guys and don’t forget to tag us in your pancake pics on instagram or Facebook!

BASE

Easy Banana Pancakes

2 Eggs

2 Bananas

½ Tsp Baking Soda

1 Tsp Cinnamon

  1. In a blender or Nutribullet add all the ingredients and blend together to make your pancake batter.
  2. In a frying pan, heat a little coconut oil.
  3. Once the pan is very hot and the oil has melted, dollop the mixture into the pan.
  4. Leave until the pancake batter starts to bubble then flip over to cook the other side.
  5. Stack them up and add one of the toppings below.

Protein Pancakes

150g Egg Whites

25g Protein Powder

½ Tsp Baking Soda

¼ Tsp Salt

  1. In a blender or Nutribullet add all the ingredients and blend together to make your pancake batter.
  2. In a frying pan, heat a little coconut oil.
  3. Once the pan is very hot and the oil has melted, dollop the mixture into the pan.
  4. Leave until the pancake batter starts to bubble then flip over to cook the other side.
  5. Stack them up and add one of the toppings below.

TOPPINGS

Maple Bacon

1 Tbsp. Maple Syrup

2 Rashers of Smoked Bacon

  1. In a pan add your bacon then turn on the heat.
  2. Leave to cook into crispy.
  3. Serve on top of your pancakes with a drizzle of maple syrup.

Caramelised Banana and Peanut Butter

1 Banana

5g Coconut Oil

½ Salt

1 Tbsp. Peanut Butter

  1. In a pan melt the coconut oil, then add the chopped banana.
  2. Sprinkle over some salt and cinnamon, flipping the banana pieces over to caramelize both sides.
  3. Add on top of your pancakes with a dollop of peanut butter.

Cherry Bakewell

60g Frozen Cherries

20g Dark Chocolate

10g Flaked Almonds

  1. In a microwavable bowl, add your cherries and heat till soften for around 1 minute.
  2. Pour on top of your pancakes and add the chocolate. I suggest either grated or chopping the chocolate into small chunks.
  3. Finish off with a sprinkling of flaked almonds.

Blueberry and Yoghurt

80g Blueberries

30g 0% Greek Yoghurt or Coconut Yoghurt

10g or 1 Tbsp. Honey

  1. Heat the blueberries in the microwave or pan till soft and warm.
  2. Pour over your pancakes, topping with a dollop of yoghurt and a squeeze of honey.

Healthy ‘Nutella’ and Strawberries

 80g Fresh Strawberries

1 Tbsp. Hazelnut Butter (any nut butter works)

20g/2 Squares 85% Dark Chocolate

  1. In a microwavable bowl add the hazelnut butter and dark chocolate.
  2. Blast for 30 seconds, then mix, and repeat until your chocolate melts into the hazelnut butter.
  3. Pour your ‘nutella’ on top of your pancakes and top with fresh strawberries.

 

 

 

Karen Griffin – An everyday hero!

In a world where we are exposed to instant media and endless material of the fitness industry, it is easy to forget that progress doesn’t always look like rock hard abs or extreme weight loss. Progress to some can be as simple as walking pain free, it might even be just to walk.

Meet Karen Griffin.

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<3 Valentines day partner workout <3

Grab your loved one and try this partner workout! Take it in turns to complete the reps – whilst one works the other rests.

If you’re completing it alone half the reps and take 30 secs rest between each exercise!

100 wall balls

300 skips

100 box jumps/ step ups

100 press ups

100 sit ups

100 squats

1000m row

100 squats

70 Kettlebell swings

50 burpees / 1/2 burpees

50 tuck jumps / high knees

800m run

 

The phone number workout

0 – 400m run

1 – 20 calorie row

2 – 20 calorie ski

3 – 10 stairmaster floors

4 – 100 skips

5 – 500m cycle

6 – 25 calorie assault bike

7 – 10 burpees

8 – 20 box jumps/step ups

9 – 50 jumping jacks

Complete your mobile phone number

Then your date of birth if you still have the energy!

The slammer

Grab the battle ropes and complete…

30 second power slam

30 second side slam

30 second slam with squat

30 second slam with alternate leg lunge

(Rest in between each set)

^ ^ go again

Sprintervals

1 minute treadmill sprint

5 burpees

1 minute sprint

10 burpees

1 minute sprint

15 burpees

1 minute sprint

20 burpees

1 minute sprint

Active recovery

 

Complete 2-3 rounds

The ascent workout

The ascending workout works on the principle of drop setting.

Complete all exercises starting with your MAX weight. Working on a 6-12-20 drop set repetition pattern, each drop set should be a 25% reduction in weight.

 

Deadlift

Bench Press

Weighted ab crunches

Why your immune system should be priority number 1!

In 5 years of being a Personal trainer, I have never heard a client say to me that they would like to improve their immune system. I get it is a lot less desirable than “lose weight, tone up” or “run a half marathon” or “get ripped” which the majority of clients are after, but here is why I think it should be priority number 1…

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