Muscle Food Mondays- Pulled Pork for BBQ


So this week we will be looking at Pulled Pork as part of the BBQ series sadly Muscle food don’t seek these joints but they taste great so I’m making it part of the blog. This meat can be eaten on its own or can be added to things link Burgers and Hot dogs. However Pork can be quite a fatty meat so having too much may not be good for your overall diet when you look at macros and calories by the numbers.

Today we are going to cover the very simple way of cooking one of these, so I’m going to tell you now this was marinated in a plane BBQ sauce and left for a day in the fridge. I will mess around with marinades and combinations of how to use these in meals another time on the blog.


1 Small sized pork cooking method.IMG_0418

2 Heat fan oven to 220 degrees to warm up.

3 place pre marinated pork on lowest tray in the oven cover with foil.

4 bring heat down t0 180-200 degrees.

5 cook for 60min

IMG_04196 at 50 min remove the foil and let the top cook over

7 shred


This makes a bread addition to BBQ and can be the meat that bulks out other foods. so i hope this week brings good weather so you can start using some of these dishes for BBQ dinners


IMG_0420many thanks




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Tuesday Top 5- Best Nuclear Rush Obstacles

Hi everyone


recently my self and two clients took on the first mud run of the year. The Nuclear rush in Ongar the event was awesome and i did say i would do a full blog coving the training i did for it, the event its self and my final thoughts but today i wanted to post which of the 85 counted obstacles were my favourite!


1 Gorrilla Bars- This monster i was looking forward to taking on from the moment i signed up. I’m quite good and being a monkey so a 120m monkey bar challenge was what i needed to test my self. This event isn’t for everyone. some people just cannot do this and being covered in mud makes it much tougher. I will point out after a set stage you can drop off and miss the mud hills so the event isn’t that long. but i went the full hog and managed over 2/3rds of the challenge with no stops or breaks. i did see that some people were using there legs to hold on to give there hands a rest this is a method i might try next time.


2 Death Slide- Massive slide into a big lake. on first look down your tummy might jump but this isn’t that bad and was a lot of fun doing being a light guy i flew of the edge quite far!!


3 Ridge of Revenge- Running up hill with the potential to miss the top and fail or walk round in shame!!! These is the options that first present to you when you see this mammoth up hill ramp. But fear not with the right amount of acceleration on approach will see you tame the beast. but if a slightest doubt creeps in and you start to slow down your not going to make it. A worth challenge for number 3 slot completable by many but not all.


11259727_908370535871408_5933837664954459492_n4 Para-Plunge- Zip line + water whats not to like about this!!!! Lots of fun and very little work an event that everyone will love and enjoy. The only reason it makes number 4 is its very short lived for those who like a thrill.  A higher setting would have been perfect for more advanced runners or crazy people like me.


5 Berlin Wall- This was fun a mix between balance, grip strength and a little luck you didn’t slip off. I do feel that this will be over looked by most when you think about the event but it was a nice challenge for most ability after tones and tones of mud slides this is welcome. Maybe there should be more of these because i really enjoyed this and so did a fair few people when i spoke to them about it.


there we have it my top 5 Nuclear Rush obstacles

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Muscle Food Mondays- BBQ Tuna Steaks


So i had a manic weekend with a massive mud run over the Nuclear races in Ongar it was super fun and i will probably make a blog on it over the week at some point. But i wanted to post something for my BBQ series and was raiding the fridge as i hadn’t really accounted for how busy i would be over the past 2 day. now my BBQ has a pan frying option on the side so i am going to quickly show you a way to do a tuna steak for those who enjoy foods other than your traditional meats. With the weather in mind its not exactly BBQ time of writing so i will do this inside but the method is the same. lastly when i was considering how to flavour this the rest of the BBQ range has made me consider that this dish does not need to pack a whole bunch of flavour as there is allot of strong flavours in the pallet already so i have kept it simple



  • 1 Tuna Steaks
  •  1 Lemons
  • Pinch of Salt
  • Pinch of Pepper


  1. Pre heat pans to a medium to high heat
  2. Rub salt and pepper into the tuna steaks
  3. Glaze with a tiny bit of oil on all sides
  4. Cook fast no more than 90 seconds per side
  5. slice up a lemon and pour over the juice when done and serve

This works well with a salad to balance out some of that rest meat your going to consume in vast quantities it also give you a cooking option for this that are not red or white meat eaters. and it will make them still part of the BBQ experience.

Hopefully the weather this weekend is better than today and you can get the BBQ out

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Top 5 Tuesday- Top Tea to drink when on a diet


so today i want to talk about Tea. Now I’m quite a huge Tea fan and i enjoy nothing more than a old school breakfast tea but i wanted to go over what would be the best 5 teas to drink while on a health kick or as part of a healthier lifestyle and reasons for these choices and how they would help balance out how you recover from training or a night of drinking while aiding in your training goals.

Number 1- Mint Tea

Why- it helps curb cravings

The smell of pepper mint can suppress your hunger and some reports suggest that drinking a peppermint tea every 2 hours can aid in losing 1 pound a week while having reduced cravings to snack.


Number 2-Chamomile Tea

Why- It aids sleeping and is an anti inflammatory

Chamomile Tea has properties that can be calming and act like a sedative. This can be helpful for insomnia or getting you off to sleep. along side that there is some anti inflammatory properties for digestion post meal and you can gargle it for symptoms of fever or a cold.


Number 3-Ginger Tea

Why- Aids digestion

you can have the best diet in the world but its no good if you can’t absorb the nutrients properly. Ginger will help support the stomach digestives system and can help relieve the symptoms of nausea and motion sickness.


Number 4-Milk Thistle and Dandelion

Why- Aids the liver in recovery and cleansing

So you went out for a night out and hit the drink a bit harder than you wanted and now your liver hates you. drinking Milk Thistle and Dandelion tea will help clean out your liver and make your recovery faster.


Number 5- Oohlong Tea

Why- Metabolism Booster

This is an alternative to Green Tea it will help metabolise Lipids faster in the body this would be your early morning drink when you wake up.


hope this is helpful and i hope you enjoy a culpa tea as much as i do.

next week something different i hope


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Muscle Food Monday- Jamaican Jerk Turkey Skewers


My order from Muscle food has finally come in and this makes me happy and slightly sad as the buffalo that i wanted to use for this series got damaged in delivery and they recommended to throw it away and gave me a refund i don’t mind this so much but its a shame really. I did manage to get some amazing cuts of meat for cheep which makes my bank account happy. This week I’m looking a Turkey recipe and something from the west to give your BBQ a Caribbean feel to it. Turkey being a lean meat is a good choice here as some of the other meals on the menu will have a higher fat % so a leaner dish this week will help keep things from getting to out of hand.



  • 4 Turkey breasts (or whatever cuts of chicken you like)
  • 2 tsp minced or ground onion
  • 2 tsp dried thyme
  • 2 tsp ground black pepper
  • 2 tsp allspice
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp ground chipotle (usually calls for dry habanero – use if you prefer)
  • 1 tbs raw honey
  • juice of 1 lime
  • juice of 1/2 fresh orange
  • 1/4 cup coconut aminos
  • 1/4 cup olive oil
  • 2 tbs apple cider vinegar
  • 1 large zip lock bag


  1. In a small bowl whisk together all the ingredients above (except the Turkey)
  2. Place half of the marinade in the large zip lock bag
  3. Reserve the remaining for basting later
  4. Now place the Turkey in the bag, refrigerate, and let marinade 8-24 hours. (The longer you marinade it, the more flavorful it will be!)
  5. Store the extra marinade in a small covered bowl in the fridge
  6. After your Turkey has marinated, set your BBQ grill or indoor electric grill to medium heat
  7. Grill each Turkey side approximately 6-8 min (or until internal meat thermometer reads 160-degrees)
  8. Baste Turkey once or twice while grilling with the marinade you set aside
  9. Once the chicken is done, let it rest a little and serve with mango-pinaple salsa or whatever you would like!
  10. Hint: If you plan on making the salsa, grill the pineapple wedges along with the Turkey. It’s a nice touch and tastes so good!

i really enjoyed this and it gave a nice wide variety to my spice pallet and my future food options




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Muscle food Mondays- Home made BBQ sauce

Hi this week i didn’t get my order from muscle food so i could not cook what i wanted in time. but i hope you all had a lovely bank holiday. and this is what i whiped up for this week. BBQ sauce can be used as a marinade or as a dip for the table. this was super simple just a bit time consuming, i hope you


– 16 oz tomato sauce
– 2 Tbsp. tomato paste
– 1 cup water
– 1/2 cup apple cider vinegar
– 5 Tbsp. raw honey
– 1/2 Tbsp. ground black pepper
– 1/2 Tbsp. onion powder
– 1/2 Tbsp. ground mustard
– 1 tsp. paprika
– 1 Tbsp. lemon juice
– Can openener
– Medium saucepan
– Stirring spoon
– Measuring cups
– Measuring spoons

1. Place all ingredients in a medium saucepan over medium-high heat and stir to combine. Taste and adjust seasonings to your liking. Bring just to a boil.
2. Reduce heat to low and allow to simmer for 1 hour or until thickened to your liking.

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Tuesday Top 5- Meals For The Avengers


There was this little movie out this weekend you might have seen it its called The Avengers Age of Ultron. If you have not i suggest you go watch it!! If your a client of mine or know anything about me, you will know despite me being a Physically active Personal trainer i love my comics, films, lego and computer games. So this film for me was great but it did get me thinking firstly who are my top 5 Avengers and  how each avengers diet would match too there powers or abilities. So this top 5 will be what will the Avengers eat

Number 1- Captain America

IMG_1319My family kinda caught on that captain America is my number 1 choice when looking at the avengers. This boy scout will do anything that is for the greater good of planet earth, he is in his element when in any army situation either giving or taking orders. The captain is the leader of the Avengers for the most part of comic book  history. This Avenger has keep in top shape to keep the others in line, he would never stray from discipline and go with a lean dish thats simple to do. So turkey breasts with steamed vegetables a prime example of a lean well balanced meal that will give the captain enough Protein, fibre, vitamins and minerals he needs with little risk of over indulging on to many carbs or fats.


Number 2- Iron Man

Smart, rich but a deeply flawed Tony Stark a man in some comics who has had drinking problems but who has also been a key player in saving the world with his tech and money. If you follow the TV films and shows he currently engineered most of S.H.E.I.L.D weapons and computer systems, he does this with that super sharp mind of his. A dish that would aid brain function needed on this level would be Salmon it would not suprise me if Tony had Scrambled egg and smoked Salmon for breakfast or Salmon steaks and grilled Asparagus for lunch or dinner 3-5 times a week. these dishes would provide the essential fish oils needed to keep is mind sharp and his body fuelled.


Number 3- Thor

This God constantly makes me laugh. He is a loud, proud man, strong and brave he also enjoys a party so he does enjoy a bit of ale. Thor wields a might hammer and has the ability to control lighting. he also fights with his fists and is a very physical fighter so he takes a fair few knocks and hits while in combat. so to aid his recovery, keep him strong and lean. meats such as liver and heart would be a constant staple in his diet high in protein, high in vitamins and minerals and essential fats these meats with some dark leafy greens would provide everything a god would need to bash up some bad guys and be fresh for a hunt of Bison the day.


Number 4- Hawkeye

A man very much not on my radar as cool until the recent marvel films. Hawkeye is a archer fighting in a world of gods and aliens. To give him the edge he has a range of arrows and his lighting reflexes and razor sharp aim. this man is an assassin and sometimes these men will go days with-ought leaving a area or spot so the food needs to not only be nutritious but prevent detection if on camp out missions. So 3 bean, Avocado and carrot Salad would be my choice of meals for this hero. the beans providing the fibre and protein, the avocado providing the essential fats and the carrot giving him the essential vitamin A that keeps his eyesight better than most. other things could be in this salad but these would be the essential 3 and this would be his lunches when on barracks.


Number 5- Black widow

An agent of S.H.I.E.L.D  and an assassin since childhood Agent Romonff is the most deadly woman in the team. she is smart, fast, versatile and an experienced agent. so what does this deadly assassin eat? Steaks in all red meats and vegetables. the red meat provides iron a essential b vitamins which is key for helping energy levels in the body. you will also get protein and fats from animal meat. the veg would balance out the other essential vitamins and minerals and provide a good base level of fibre so there will be few stomach upsets on the field.


thats me for this week i might make these meals at some point i will have to see how i get on with work and such. but go see the movie it was awesome.



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Muscle Food Monday- Bacon Wrapped Chicken Skewers


Its the start of my BBQ series this is quite a fun one and i might have this run 6 or 7 weeks. now the key to a good BBQ is diversity. you want to give everyone the chance to enjoy something to eat. this will also show off how awesome you are as a chef and a hoast. There will be some themes that run in this series

1. Preparation the day before is key

2. Everything will be made from scratch or show you how to make an item you can buy from scratch.

3. These will be dishes you may not consider either in meats selection, flavours, sauces.

So we are starting off with chicken one of 2 Poultry meats I’m using in this series. for me i find chicken to be your foundation food there are very few people that won’t eat chicken if they eat meat.


    • 1 lb chicken breasts, cut into strips
    • 8 oz of uncooked bacon
    • 1/4 cup honey
    • 1/4 cup coconut aminos
    • 2 tbs of Sriracha Hot Chili Sauce
    • Salt and pepper to tasteIMG_0381
    • Green onions chopped for garnish
  • Makes about 9 skewers


  1. Soak wooden skewers in water for about 20 minutes
  2. In a small bowl, whisk together honey, coconut aminos and Sriracha
  3. Remove 1/4 cup of the mixture and set aside for basting
  4. Season chicken with salt and pepper
  5. Place the chicken strips in the sauce mixture and marinade for 30-60 minutes in refrigerator
  6. Preheat your grill – set to medium or medium-low heat
  7. Thread the marinated chicken firmly on the skewers
  8. Wrap each skewer with one piece of uncooked bacon
  9. Grill 5 minutes or so per side. Avoid excessive heat; you want the chicken to cook through without burning the bacon wrap. Baste often while grilling with the sauce you set aside.
  10. Serve hot and enjoy

i hope you enjoy these and have a go before next weeks Muscle Food Monday

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Top 5 Tuesday – Supplements part 1

So another sunny day in Chigwell and I thought I sit in it and type up a blog. I I’m going to try and cover something like this every Tuesday and call it my top 5. I use to do this but tailed quite early on as my blogging time management was quite poor it quickly stopped. So I would like to bring it back and will starting with suppliments. I’m going to talk about what suppliments are essential if your going to take them.

Number 1- vitamin D

Living in the uk we get very little sun throughout the year and without that we don’t get much vitamin D as an overall. So taking a vitamin D tablet would be benifitial as vitamin D helps absorption rates of other essential minerals. It can improve your mood, improve your bone strenth and immunity system.

Number 2- glucosamine chondroitin

Looking after your joints are important and this suppliments is one of 2 that will help keep your joints supple and lubricated. glucosamine chondroitin are natural substances produced in the body. So you will just be adding to this as you train or age so the body can keep up with the demand needed in the day to day life.

Number 3- Omega 3,6,9

So this one is a massive monster of a suppliment. In the right balance fish oils can help with joint, heart , skin, digestive problems as well as blood pressure and cholesterol problems. This is the easyest to get in your diet but make sure you get all three omega types in a good balance amd not just the omega 3

Number 4- Coenzyme Q10

This is a normally produced in the body and is used for the daily functioning of cells and the energy systems. But as you age this production slows down and gaining additional supplementation from your diet becomes more and more important. This is commonly found in small amounts in red meats and fish and diarys.

Number 5- Iron

For women this is a important suppliment and even more so for those that don’t eat most meats to replace lost iron count from the monthy menstral cycle. Iron is responsible for aiding carrying oxygen round the body by the red blood cells. This will help energy levels overall a lack of this can cause anaemia.

Many thanks for reading this next week I will look at something else I have not decided yet. I want to get into some more blogging so if you have any topics you want me talk about please comment.


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Muscle Food Mondays- Roast Veggtable, Goat Cheese and Chicken salad Jar


i don’t know about you but this week has been great allot of my clients are getting some good results in training and allot of them are hitting personal bests in some of the majors lifts. weather the british sun has anything to do with these happy determined people I can’t say, but i will confirm the nice weather has improved my mood a fair bit. I will add I’m not a miserable person by any stretch of the imagination but i am starting to think the sun and summer does effect me in a more positive way. I’m certainly happier and I’m able to get up in the mornings allot easier.

So this is the final week of my salad series and this week i wanted to add some new thing, mix in some old stuff while maintaining the basics of the jar theme. i have learned a fair amour over the past 5 weeks doing these salads and it has improved my range of ingredients when using salads. i was using Muscle foods Chicken Brest’s that i had stored in the freezer make sure you give a day to defrost them before cooking.I will come back to this maybe after august because there are so many variations of salads you can make and it would be kinda cool to look at there exotics meet range and see how you can mix that up into a salad, i have heard kangaroo is an interesting meat.


This will make 5 jars

  • IMG_03655 wide mouth quart size mason jar salads
  • 10 tablespoons of olive oil and vinegar dressing
  • 1 quart cherry tomatoes, halved
  • 1/2 cucumber diced
  • 3 sticks of celery
  • 5 bell peppers, seeded and chopped
  • 1 ¼ cup cooked whole grain spiral pasta
  • 5 ounces crumbled goat cheese
  • 1 ¼ cup diced chicken
  • 10 ounce package of Spinach, watercress, lettice


1 Chop up all the peppers and tomatoes and place on a oven tray, do the same with 2 pieces of chicken fillets, place the pasta on boil

2 Cook for 20-30 min at 200 degrees C for chicken and veg, 5-10 min for the pasta

3 Once cooked leave to cool down till cold again

4 Dice up chicken, cucumber, celery

5 Pour olive oil and vinegar dressing in the jars

6 Place in Cucumeber, and celery’s as your first base buffer layer

7 Place in the roasted peppers and tomatoes as buffer layer 2

8 Place on the Pasta (this will also add as an absorber of any moisture that works up or down the jars)

9 Place your Proteins which is the Chicken and diced up goats cheese

10 Place on the spinach, watercress, and Lettuce ready to serveIMG_0371


So with the Sun shining and summer coming round the corner i thought i would get ahead of the curve and start doing some BBQ style food for social events or to make your food lives more interesting. so I’m more than likely going to do a 4-6 week mini series on BBQ food using Muscle Food product lines


i really home this mini series has helped you as it has done me.


Many thanks


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