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Aug 12
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Kate’s Before and After Transformation

By Transformations

BEFORE

AFTER

Kate – Mum of 3

I asked Charlie to devise a nutrition and lifestyle plan to help boost my fat and carb intake. For as long as I can remember I have always exercised and followed a healthy, low fat diet and have a sound understanding and real interest in nutrition…but as an (aging!) mum of 3 that can’t run anymore due to major ab surgery (the result of carrying twins!!) I was fully aware that my skin and body needed a boost to stay lean and strong. I have always been slim, due to the running, but after having the boys I had a real problem with bloating. The surgery in 2013 helped, but I was still experiencing problems and have never been totally happy with my stomach.

I knew of Charlie from the gym and liked her way of eating – I knew she would be able to help me improve my diet, reduce my bloating and help flatten / strengthen my stomach. And I was right! Not only has she introduced me to the best breakfast EVER, she also advised me to cut the cardio and do more ‘weight’ training. In just 1 week of following her advice I saw my stomach flatten dramatically, my legs felt strong and my skin looked healthier. Thanks to Charlie I feel lean and have more energy…she is such a good motivator, committed to you and your goals and knows her stuff! I would (and have!) recommended her services to anyone…she has really inspired me to learn more about health and nutrition.

THANKS CHARLIE!!!

Aug 09
Love0

Summer Superfood Salad

By News

When most people think of salad, they think of the pathetic portion of old lettuce leaves with tomato and cucumber that you get as a ‘side salad’ in some restaurants. People say ‘I hate salad’… Well of course your going to bloody hate salad if you have always eaten really bad salads.

Salad is an amazing way to pack heaps of amazing veggies into one meal and make it super yum at the same time.

Summer Superfood Salad

Ingredients:

serves 1

Salad:

  • 200g sweet potato (can be substituted for beetroot, butternut squash, carrot, or parsnip)
  • 1/2 a bag (125g) of cooked mixed quinoa (can be substituted for rice)
  • 100g cooked chicken breast (can be substituted for any other meat or fish)
  • 1 handful of brocilli
  • 1 handful of asparagus
  • 1 courgette
  • 5 raddishes
  • 1/2 cup sprouted mung beans (I sprout my self but you can buy in shops)
  • 50g low fat feta cheese (can be substituted for goats cheese or halloumi)
  • 1/2 an avocado

Dressing:

  • 1tsp cashew butter
  • 1tsp harissa paste
  • 1tbsp sweet chilli sauce
  • 1tbsp apple cider vinegar
  • 3tbsp lemon juice

Directions:

Chop the sweet potato and place on a baking tray with a sprinkle of salt and pepper. Place in a pre heated oven at 160 degrees for approx 1.5 hours.. Turning as cooking. (I like my sweet potato super cooked). When the sweet potato is almost ready you can prep the rest of the salad.

Place the broccoli and the asparagus into a steamer and cook until only just soft. Once cooked place to the side to cool

Spiralize the courgette to make courgetti. If you don’t have a spiralizer you can simply grate the courgette.

Slice the radishes into super thin slices using a peeler or a long grater.

Cut the feta and chicken into little cubes or slices

For the dressing combine all ingredients in a bowl or better a small blender and mix/blend until smooth.

The avocado.. God this bit is hard. If you cut the avocado in half then leaving half in the skin you cut strips to around 3/4 of the way down. You then carefully remove the skin of the avocado and fan the slices out to make it look super pretty. Failing this.. if you don’t care so much how its going to look. Just chop it into cubes.

The quinoa can be hot of cold depending on your preference.

Finally once the sweet potato has cooked, combine the sweet potato, quinoa, broccoli, asparagus, courgetti, radish, mung beans and feta in a bowl and lightly mix being careful not to squish it.

Put the mixed salad onto a plate and top with the chicken and fanned out avocado followed by the dressing.

Enjoy 😀

Notes:

Try using different greens, different roast veg and different meats. This salad also works well with a satay dressing

 

 

 

 

Jul 11
Love0

Protein Oreo Cookies

By News

I am an imperfect human with a list of insecurities large enough to write a book with. I am trying my very hardest to be the best I can be, to please others, and achieve everything I want in life. I have days where Im straight up slaying… Left, right and centre killing it. Im constantly trying to juggle a million things at once, sometimes that goes to okay and sometimes, something fucks up which causes everything to come crashing down. At this point, I either scuttle away to have a little cry in the corner or panic and try to pick up the pieces.

Im telling you this right now because everyone is in the same boat. Every one has train wreck days where you want to go back to bed and start over, and everyone has days which are so perfect you want to dance all day like a diva.

However perfect other peoples lives may look, they still have days which are a royal fuck up. They still has days where they sit in bed crying eating bacon sandwiches and doughnuts.

Its OKAY to fuck up. Its NORMAL to have bad days.

Just keep being awesome and keep grinding 😀

 

Oreo Protein Cookies

Makes 8

Ingredients:

For the cookie:

  • 130g Raw Cacao Powder
  • 50g Vanilla Casein
  • 250g Vita Fiber Syrup

For the filling:

  • 100g Cashew Butter
  • 15g PB2
  • 15g Vanilla Casein
  • 40g Vita Fiber Syrup
  • 3 Drops Vanilla Flavour Drops

Directions:

Pre heat the oven to 160 degrees celsius. Mix all cookie ingredients together and form 16 small disk shape cookies. Put cookies in the oven for 5-7 minutes (yes they cook very quickly)

While the cookies are cooking mix all filling ingredients together. Once the cookies have cooked down, blob the filling onto half the cookies and top with the other half of the cookie.

Notes:

Try not to eat them all at once 😀

 

Jul 09
Love0

Penny’s Before and After Transformation

By Transformations

BEFORE

AFTER

Penny Harris – Business Owner and Mum of 2

What can I say, Charlie has given me my life back! Sounds rather melodramatic but it’s true. I’ve been stuck in a rut and really plateaued for what felt like an eternity. Took the plunge and hired Charlie just a few months ago in January and haven’t looked back. Her programmes are completely individual and she changes things up all the time so you never get bored. She takes each week at at time giving great advice all the way. I NEVER feel alone on this. She tailors weekly workout programmes and nutrition which I did not understand at all before and listens to everything you say. It hasn’t felt like a diet at all, it’s just a healthy lifestyle change. I’m now the smallest I have been and not even finished in years! I’ve lost inches, weight and gained muscle. She never criticises you (believe me I’ve slipped up a few times) I highly highly recommend her. She’s most importantly taught me to have confidence in myself again – for that I will always be in her debt. I can’t tell you how much I’m buzzing lately.

If you’re thinking of getting a personal trainer, please look no further, you won’t regret it.

Jun 01
Love0

Nut Butters

By Nutrition

Nutritionally packed of goodness, high in fiber and bloody delicious. Its silly to not include nut butters in your diet.

Nut butters are great on your oatmeal or granola.. on a bagle or crumpet.. Also made into a savoury satay sauce with your dinner. They are so versatile and can spruce up any meal.

Nut butters Cashew Butter

Cashew Butter does contain the lowest fiber content but the nuts are packed of nutrients including vitamins C,E and K. They also contain iron, magnesium, zinc and loads of antioxidants. Cashews could improve your heart health and bone strength. Cashews contain a type of flavanol called proanthocyanidins, which studies have shown restrict the growth of cancerous cells. The high levels of magnesium will aid recovery and prevent muscle soreness post workout.

Almond Butter

Almonds have heaps of fiber and contain Vitamins E and B2. Almonds are super high in antioxidants which help to protect against oxidative stress, which can damage cells and leading to aging and diseases like cancer. The magnesium levels in almonds can reduce blood pressure and control blood sugar levels.

Peanut Butter

Similarly to the almond and cashew nut, peanuts contain high levels of vitamins and magnesium which can promote muscle recovery. It also contains folic acid and olcie oil which is the healthy oli found in olive oil. Peanuts contain the potent antiaging molecule which is the same phytochemical found in red wine and grapes.

 

Tesco is going to charge you about £5 for 200g of Cashew butter which is just silly. If you head over to MyProtein you can get 1kg tubs of Cashew, Peanut and Almond butter. They also do a Triple nut butter which is all three nuts combined into one. This means in each serving you get the health benefits of all 3 nuts.

On MyProtein you can get a 1kg tubs of of all these nut butters for any price between £5 and £13  (depending which nut). With offers on you usually knock the price down quite significantly too.

With the release of flavoured nut butters you now have a massive selection of choice!

My favourite is coconut flavoured almond butter!!!

Mixing coconut almond butter with sweet chilli sauce and lemon juice is THE BEST sauce for a stir fry!!

I have done a ton of recipes on my blog using nut butters. Nut butters are great to use as a substitute of butter in cakes to keep a good constancy to a cake. Try my Peanut Butter, Sweet Potato Brownies. Super high in protein and loaded with antioxidants and fiber while being super low in sugar.

If you fancy something savoury. Try my Low Fat Hummus which contains peanut butter instead of loads of oil and tahini 😀

 

May 21
Love0

Mexican Quinoa Bean Balls

By Nutrition

A combination of Mexican and Quiona is just a dream come true. Quinoa is fricking awesome. It is super high in protein and is a great source of carbs. It contains all the essential amino acids and it has a super low GI which means it is good for your blood sugar levels. Quinoa contains anti-oxidants and essential minerals and is super easy to add into your diet.

This super little recipe is awesome as a snack or to accompany a main meal. They are also great to make for meal prep to take for an on the go lunch or snack at work!

With only 48 calories per ball, 0.8g of fat, 6.8g of carbs and 2.5g of protein. You would be silly not to try them…

Mexican Quinoa Bean Balls

makes 11

Ingredients:

  • 240g of drained and washed red kidney beans
  • 110g of cooked quinoa
  • 1x pack of taco spice (30g)
  • 1 whole large egg
  • a large handful of chopped corriander (optional)

Directions:

Pre heat the oven to 180 degrees

Place all ingredneits into a high speed blender and blitz untill smooth. Remove the mix from the blender and roll into 11 balls.

Place the balls on an oven proof tray and bake for 8-10 minutes

Serve hot or cold with guacamole, sour cream or 0% fat greek yogurt for a lower fat option.

 

 

May 06
Love0

Clean Eating Is Ruining Your Life

By Nutrition

Clean Eating. Another crazy diet in the fitness industry draining the joy out of life!

Clean eating… What the hell is clean eating? Nobody seems to know what foods are classed as clean and what foods are….. Dirty? I guess you can call it dirty? Clean eating pretty much means eating lots of veggies and whole foods, while cutting out refined sugar, starches, bread, red meat, salt, chocolate, cake and all things that make life worth living.

Clean eating is trying to make the normal people who eat normal food feel like they are dirty. ‘Look at you, you filthy animal, eating bread, your dirty’.

Healthy whole foods with no refined sugar or preservatives are obviously very good for you, A balanced diet is essential for life, for a healthy life. But honestly, I have been known to eat a krispy cream doughnut (or two). There is always a place in my heart and my belly for doughnuts. I also like salad, like real salad with ALL the veg! I eat oatmeal for breakfast and quinoa vegetarian bean chilli for lunch. Does this make me a good person. A ‘clean’ person? Do you think better of me for eating all this fantastic clean food?

No?..

Obsessive clean eating is an actual eating disorder. People who are obsessed with eating clean could be suffering from ‘Orthorexia Nervosa’ which literally means fixation on righteous eating. They become completely consumed by what they are eating, how much and how ‘clean’ the food is. Eating only ‘clean’ foods will eventually result in a massive break down where you will find yourself slumped on the floor, crying, covered in nutella and frosties.

I believe in balance. A little bit of everything is not going to kill you, nor will it make you unhealthy or fat. The beauty of flexible dieting is that you can fit most foods into your diet. As long as your micro nutrients (vitamins and minerals) and fiber intake is hit each day, then there is no harm in including some ‘dirty’ food in your diet. It is more than just calories in and calories out as your body also has a certain amount of protein, fats and carbs it requires to achieve your desired body composition. This macro nutrient intake is different for every person.

 

I do not advocate eating shit food. If you have MacDonald’s for lunch every day you need to fucking sort your life out because that is not okay. If you have MacDonald’s once a week. That is fine. It’s also okay to eat ice-cream and cake. Just not all day every day! It’s healthier to include these foods into your diet in small portions to keep you sane and prevent crazy junk food binges. Everyone says your body can’t gain fat from one cheat meal. You wouldn’t believe how much fat your body can store from just ONE massive binge.

Instead of draining the happiness out of your life by restricting fun foods like ice-cream and cookies, just keep small portions of all your fave foods in your diet, make those foods fit your macros. I PROMISE.. You can get lean when eating ice-cream and doughnuts and burgers and pizza. You will also be a much happier person for it.

 

p.s If there are any great doughnut companies out there I am open to sponcership offers

Apr 05
Love0

Paige’s Before and After Transformation

By Transformations

BEFORE

AFTER

Paige – CrossFit Athlete

Literally don’t know where to start with how AMAZING this girl is she has taught me so much and I couldn’t thank her enough without her today I would be a mess in health state. Although I’m still on my journey and I’m probably the worst client ever for falling off the path, Charlie never fails to get me back on track and push me to get closer to my goals.
If anyone ever wants help or advice she’s the perfect person to come to and it’s not an easy journey but Charlie makes it enjoyable aswell as hurting like hell after a leg session with her haha
I can’t wait to continue my journey working with Charlie and to see what else I can achieve the best trainer ever!! There was I time I said I won’t lose that much and when I got to there I was so happy and now it’s time to go further.

Charlie is literally the best!!!!

Mar 14
Love0

Cinnamon Danish Protein Thick Shake

By Nutrition

Here is one of my fave shake recipes. Great as breakfast or a post workout snack

Cinnamon Danish Protein Thick Shake

Ingredients:

Directions:

Place all ingredients into a high speed bullet blender (if you don’t have one of these you can also use a hand blender)

Blend until a smooth consistency is reached  if you want the snake to be thicker add a little more Xantha Gum. If you want the shake to be thinner. Add more milk or water

Notes:

This recipe will work using any flavour protein powder. Check out the other flavours you can get on MyProtein and get creative.

If you like this shake. Try one of my other shake recipes here>>>>Chocolate Beetroot Smoothie or Mint Chocolate Protein Smoothie

 

 

 

 

Feb 16
Love0

Chris’s Testimonial

By Transformations

Chris – Looking to loose weight and get fit

After 53 years of being over weight but fit, in fact a number of people used to tell me I was the fittest fat bloke they knew. I run half marathons and 10Kms races, played rugby, and I still go to the gym 5 times a week but I weighted over 18 stones, I am 6 foot tall and I realised I really needed help in changing how I lived my life to get fitter, slimmer and healthier. Charlie was the answer, she gave me information, structure, process, advice and inspiration to make the changes I needed to do to make the difference.

I took the Charlie 12 weeks course and at the end of it I had lost 22lbs, got fitter and felt 100% better. I now have a way of living that suits me and my new lifestyle i use the MyFitnessPal app to record what I have eaten and this has really helped me realise the make up of my meals, I now understand the importance of protein and what carbohydrates to eat and which to leave alone and my sugar consumption is almost zero and I look forward to filling it in every meal time to record what I have eaten. I have more weight to lose and more muscle to gain but working with Charlie has given me the confidence and positivity to carry on and become the person I know I can be.

Thank you Charlie you are brilliant!

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