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Protein Cheese Cake

By News

September/October are my absolute fave months for Cornish weather. The beaches are empty and the sky is actually blue (most days). Cold evenings with cheese cake on the sofa. Crisp mornings with pink sunrise sky is the most beautiful thing! The sea remains warm after the heat of the summer sun… Everyone cracks on with their new healthy lifestyle while secretly still craving cider on the beach and pizza.

When people make efforts to change their lifestyle, they try to do everything they possibly can all at once.

One of my clients recently said: ‘I’m starting my new routine tomorrow..  I’m going to drink 5 litres of water a day, walk the dogs for an hour, do yoga, go to the gym, have a kale smoothie for breakfast, chicken, rice and broccoli for lunch and dinner every day and DEFIANTLY no cookies and no alcohol and no fun, no sugar………’ 

Hold up!!

Going in with this attitude is going to make you miserable, sore, tired and fed up after 3 days max. Cutting out all the best food and trying to up your training level by 200% in one week is a recipe for disaster. After a few days you will end up fucking off the idea of going to the gym because your sore and grumpy.. you will find your self heading for the fridge to demolish a whole cheese cake (an unhealthy one), followed by a pack of cookies, thinking ‘I have ruined it now so I may as well eat everything’…. hours later on a sugar low slumped on the sofa, covered in chocolate and surrounded by empty wrappers.

Don’t be this person. Take one step at a time.

If cheese cake is your favourite food. Eat cheese cake. Eating a small amount twice a week is not going to make you fat, trust me.. But even better, find a substitute. I make protein cheese cake all the time which has no sugar, no bad fats and no preservatives.


263 Calories

14.2g Fat

17.2g Carbs (of which 7g insoluble fiber)

20.8g Protein

Protein Cheese Cake

Serves 12



  • 2tbsp Stevia
  • 100g Oats
  • 30g PB2
  • 100g MyProtein Casein
  • 100g Cashew Butter
  • 85g VitaFiber Syrup
  • 100g Cacao Butter


  • 75g MyProtein Casein
  • 180g (one tub) Light, Lightest philidelphia
  • 5-6 White Chocolate Drops (to taste)
  • Pinch of salt
  • Enough water to make a thick consistency


  • Choc Shot
  • 2x Packs Quest Peanut Butter Cups


  • Pre heat the oven to 170 degrees. Melt the cacao butter in a pan or microwave. While the cacao butter is melting, put all dry ingredients in a blender and blend to achieve a flour like consistency. Add the vitafiber syrup, cashew butter and cacao butter and blend again until all combined. Press the base mixture into greased, shallow, circular baking tray (I’m sure another shape would also be fine!!). Bake for 5 minutes (yes 5 minutes.. no longer)
  • For the filling. Place the Casein, Flavour Drops in a bowl and slowly add water until a thick paste is made. Make sure not to make it too runny. If you tipped the bowl up the mixture should stay put. Add the Philadelphia and stir until all combined. If you need it to be sweeter add more drops now.
  • For the topping chop up all Quest Peanut Butter Cups
  • Once the base has cooled. remove it from the pan..
  • Add the filling and top with the Peanut Butter Quest Cups and a drizzle of Choc Shot 😛


Try adding other toppings or different flavour drops.







Why You Shouldn’t Strive For Body Perfection

By News

I was quite shocked when a bloke in the gym says ‘Oh Charlie you’ve put on weight’.
After being taken back for a moment I replied ‘Yes I have put on weight; I’m trying to gain muscle
The man says ‘Oh is that what people do now is it?’
I replied ‘Well that’s what I want to do yes’
I shouldn’t have, but I felt pretty shit about myself after the comment he made. Maybe in his eyes I looked worse? Or was he just stating an unnecessary fact to make me feel like shit? Who knows?
My goal at the time was to increase muscle mass and strength so yes I had gained weight. I had gone from an unhealthy 10% body fat with a flat chest, zero hips and messed up hormones, to a healthier, happier 18% body fat with an increased muscle mass and metabolism.
I personally want thick thighs and a bubble butt. Some girls want a thigh gap and skinny legs. Some people are more than happy to be a little overweight. That is fine! Everyone is different. Isn’t that the point? The world would sure be a fucking boring place if we all looked the same.
What is perfect? Perfection is stupid and no matter what you do in life you will never be perfect. Nobody is perfect! We have this idea of perfect in our minds which we constantly strive for yet do you know anyone that ever gets to the point where they say ‘I’m perfect now’.. Maybe a few arrogant ass holes but really they have self esteem issues behind closed doors.


Here are 7 reasons body perfection sucks:

1. Nobody’s perfect is the same
My idea of ‘perfect’ will be completely different to yours. I aspire to look like strong girls with muscle where as you may aspire to look like Kim Kardashian? Or Keira Knightley..
2. Perfectionism brings upon negative emotion
Perfectionism brings upon self-doubt, depression, social anxiety and fear of rejection. Perfectionist often set the bar too high and never hit these unrealistic achievements.
3. Perfectionist don’t have a middle ground
Perfectionist either need something to be 100% or nothing at all. They will either have a perfect gram for gram macro counted diet, or binge eat all the junk food. They will either kill themselves in the gym or not bother going at all. There is no acceptance of the middle ground which is actually the healthiest place to be.
4. You will never be perfect so you will never be happy
‘I will be happy when I have a thigh gap’… ‘ I will be happy when I have abs’.. Trust me, you won’t be happy. You will always set the bar higher. You will hit your goal, gain your abs, reach your body fat percentage, yet you will still find flaws in yourself which need to be improved. You will never be happy living this way.
5. Negative hunter
Being a perfectionist makes you hunt out the bad things which need to be improved. It will push you to find the not so perfect things in everything.. family, colleagues and partners . This can really affect your relationships with people as you are constantly looking for the negative things in them.
6. Increased body fat
The perfectionist is usually a stress head, constantly striving for perfection. This will increase the levels of cortisol (stress hormone) in your system which will cause fat retention and muscle loss.
7. You are not perfect
Lastly, you are not perfect. Nobody’s perfect. You will never be perfect. Learn that you are a human not a robot and sometimes things don’t always go 100% the way you want them too. Accept that and allow yourself to be okay with 90% some of the time rather than beating yourself up.
“You are not your bra-size, nor are you the width of your waist, nor are you the slenderness of your calves. You are not your hair colour, your skin colour, nor are you a shade of lipstick. Your shoe-size is of no consequence. You are not defined by the amount of attention you get from males, females, or any combination thereof. You are not the number of sit-ups you can do, nor are you the number of calories in a day. You are not your moustache. You are not the hair on your legs. You are not a little red dress.
You are no amalgam of these things.
You are the content of your character. You are the ambitions that drive you. You are the goals that you set. You are the things that you laugh at and the words that you say. You are the thoughts you think and the things you wonder. You are beautiful and desirable not for the clique you attend, but for the spark of life within you that compels you to make your life a full and meaningful one. You are beautiful not for the shape of the vessel, but for the volume of the soul it carries.”
— Unknown