Honey and Soy Salmon

Honey and Soy Salmon with sesame cauliflower rice and beans

Salmon-and-greens may sound a little like an under-whelming “diet-dish”, but with a little splash of sesame oil in the cauliflower rice and the incredible marinade of honey and soy (which we reduce to a thick syrup while the salmon is cooking), this dish will knock your socks right off!

Serves 2

Calories per serving = 512 kCal 

Macros per serving:

  • FATS – 25.7g
    • of which saturates 4.8g
  • CARBS – 26.5g
    • of which sugars 22.8g
  • PROTEIN – 41g

Ingredients:

110g green beans
400g cauliflower rice, steamed
2 spring onions, sliced
1 tsp sesame oil
1 TB olive oil
2 TB soy sauce
2 TB honey
1 tsp garlic paste
2 fillets salmon, skin-on
1 tsp sesame seeds

Method:

  1. Cook the green beans in salted water for 4 minutes, then remove and set aside to keep warm.
  2. Combine the steamed cauliflower rice with the sliced spring onions and mix in the sesame oil. Set aside to keep warm.
  3. Combine the soy sauce, honey and garlic paste in a little bowl. Add one teaspoon of hot water and mix well. Set aside.
  4. To cook the salmon, heat the olive oil in a clean pan and add the salmon skin-side down. Grill until the skin is crispy, then flip the salmon over. Immediately pour the soy honey mixture into the pan and reduce the heat slightly. Continuously spoon the sauce over the salmon as it continues to cook. The sauce will start to reduce and thicken. By the time the sauce is thick and syrupy, the salmon should be done. Do not allow it to reduce too much, if this happens, simply add a small dash of hot water. If you like your salmon very well done, cook it for longer in the pan before adding the sauce.
  5. Serve the cooked salmon over the cauliflower rice, with the green beans on the side and scatter over the sesame seeds. The dish requires no seasoning.

Allergens
Sesame
Fish
Soya
Wheat (may contain)
Sulphites (may contain)

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

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“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

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Olly foster's healthy recipes

Smoked Mackerel Salad

This is a lovely salad using smoked mackerel and capers. The flavours are so dominant and the fish is oily, so you need only a drizzle of olive oil and a squeeze of lemon to dress. Lush!

Serves 1

Calories per serving = 447 kCal 

Macros per serving:

  • FATS – 35.7g
    • of which saturates 7.1g
  • CARBS – 5g
    • of which sugars 4.7g
  • PROTEIN – 23.7g

Ingredients:

handful lettuce
handful rocket
¼ red onion, thinly sliced
1 tomato, cut into wedges
¼ avocado, peeled and sliced
¼ cucumber, sliced
1 tsp olive oil
salt and freshly ground black pepper
1 fillet smoked mackerel
2 tsp capers
lemon wedges

Method:

  1. Place all the ingredients in a bowl and drizzle over the olive oil. Season with salt and pepper and toss well to evenly coat, allowing that one teaspoon olive oil to go a long way.
  2. Tip into the serving bowl and break over the mackerel. Scatter the capers over the salad and serve with a lemon wedge or two to be generously squeezed over.

Allergens
Fish

Olly foster's healthy recipes

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Grilled Calamari Salad

Grilled squid is a great option for a lean, protein to add to a salad. Prepping and cooking it probably takes quicker than opening and seasoning a can of tuna (and so much more interesting). There is no fancy dressing needed – as with all seafood, you simply need a good quality olive oil, salt and the all-important freshly squeezed lemon. The addition of red peppers adds a lovely roasted dimension to the salad. We suggested to use any salad leaves of your choice, but rocket is a great option and should feature in your salad leaf mix.

Serves 2

Calories per serving = 343 kCal 

Macros per serving:

  • FATS – 24.3g
    • of which saturates 4.2g
  • CARBS – 5.3g
    • of which sugars 2.8g
  • PROTEIN – 24.4g

Ingredients:

4 large squid tubes, defrosted if frozen
2 tsp olive oil
salt and freshly ground black pepper
2 cups salad leaves of your choice
½ avocado, peeled and sliced
45g roasted red pepper, thinly sliced (from a jar)
2 TB olive oil, to drizzle
sea salt flakes
lemon wedges

Method:

  1. Lay the defrosted squid on a tray lined with kitchen paper and pat as dry as you can with additional kitchen paper. Slice each squid one in half lengthways (top to bottom), and open it up, patting the inside dry as well. Use a sharp knife to lightly score a criss-cross on the side that was the inner side. You should have 8 pieces.
  2. Heat the olive oil in a pan and place the pieces of squid into the hot pan. Fry on both sides until lightly golden, this only takes about 1-2 minutes. You may need to do this in 2 batches, else the pan will become overcrowded and the squid will just simmer and not grill golden.
  3. Remove the cooked squid (which would have curled up) and season with salt and freshly ground black pepper.
  4. To assemble the salad, simply combine the salad leaves, sliced avocado and thinly sliced roasted red peppers. Add the calamari and drizzle olive oil over the salad. Season with sea salt flakes and serve with lemon wedges which should be generously squeezed over the salad.

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Smoked Salmon Breakfast Bagel

It’s all about balance, right? While we wouldn’t encourage bagels-for-breakfast on a regular basis, there is no reason why you can’t compromise and share one bagel between two people post-workout. Ensuring its topped with healthy toppings, this is sure to be a weekend treat for you and your loved one. Do not be intimidated by the fancy end-result – barely any work goes into the assembly and it can be done in less time it takes to boil an egg!

Serves 2

Calories per serving = 192 kCal

Macros per serving:

  • FATS – 15.2g
    • of which saturates 4.4g
  • CARBS – 22.2g
    • of which sugars 5.6g
  • PROTEIN – 23.2g

Ingredients:

1 white bagel (average-size)
2 TB reduced-fat cream cheese
1 tsp dill, finely chopped, plus additional fronds to garnish
1 lemon, cut into wedges
½ avocado, sliced
100g smoked salmon
10g red onion, finely sliced
1 tsp capers
sea salt flakes
freshly cracked black pepper

Method:

  1. Preheat the oven to maximum grill. Halve the bagel and place under the grill to toast. Remove and set aside.
  2. In the meantime, combine the reduced fat cream cheese with the finely chopped dill. Squeeze the juice from one lemon wedge, season and mix well to combine.
  3. Spread the dill cream cheese onto each bagel half and arrange the slices of avocado on top. Season generously with salt and pepper.
  4. Divide the pieces of smoked salmon onto each avocado-topped bagel and scatter over the red onion and capers.
  5. Finish with additional fronds of dill to garnish and another generous crack of black pepper. Serve with lemon wedges.

Allergens
Wheat
Milk
Fish
Eggs (may contain)

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Prawn and Asparagus Stir-fry

Asparagus season is upon us! This is a super-fast stir-fry that can be thrown together in less than 10 minutes. Pair those glorious greens with plump prawns and you have a dinner that may just become your new favourite. The chillies are optional of course and can be eliminated completely, but that would be a shame as the heat of the dish complements the other Asian flavours so well. If you are cooking for two, simply double the recipe.

Serves x1 / calories per serving = 186 kCal

Macros per serving:

  • FATS – 7.8g
    • of which saturates 1.2g
  • CARBS – 5.3g
    • of which sugars 4.4g
  • PROTEIN – 21.4g

Ingredients:

1 tsp sesame seeds
1 tsp sesame oil / roasted peanut oil
100g asparagus, trimmed into appropriate size-pieces
1 clove garlic, peeled and diced
1 tsp fresh ginger, finely diced
½ red chili, seeds removed and sliced (optional)
100g raw peeled King prawns, peeled (defrosted if using frozen)
1 tsp rice wine
1 tsp soy sauce

Method:

  1. Toast the sesame seeds in a hot, dry pan. Remove and set aside.
  2. Heat the oil in a wok and add the asparagus. Cook for a minute or two, then add the garlic, ginger and chilli*. Fry for an additional minute and then add the prawns.
  3. The prawns do not take very long at all – as soon as both sides have turned pink, add the rice wine and soy sauce and toss evenly to coat and finish cooking.
  4. Serve immediately and garnish with the toasted sesame seeds.

*Garlic tends to burn very quickly and turns bitter and unpalatable. Its good practice to add the things that take longest to cook first and add your garlic halfway through.

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Citrus-and-spice Grilled Sea Bass with Veg Medley

Using whole spices, particularly if they have been toasted, is a great way to add more flavour to a dish without adding calories. Here, we combine the warm fragrant spices of coriander and cumin seeds with the zingy edge of citrus fruit. A beautiful fillet of sea bass and a veg medley – this dish is as tasty as it is pretty. If you are making the recipe for more than one person, simply double up on all the ingredients listed below.

Serves x1 / calories per serving = 279 kCal

Macros per serving:

  • FATS – 13.2g
    • of which saturates 2.1g
  • CARBS – 7g
    • of which sugars 4.7g
  • PROTEIN – 31.2g

Ingredients:

1 lemon, halved
½ lime
1 sea bass fillet
70g baby corn
40g fine green beans, trimmed
1 ½ teaspoons whole cumin seeds
1 ½ teaspoons whole coriander seeds
salt and pepper
2 teaspoons olive oil
3-4 cherry tomatoes
1 garlic clove, peeled and sliced
sea salt flakes

 

How To Cook:

  1. Halve the lemon and keep one half aside for serving. Slice two thin slices from the halved lemon and two from the halved lime and set aside, then squeeze the juice from the remaining pieces into a bowl. Add the sea bass and place in the fridge to marinate in the citrus juices for at least 20 minutes.
  2. Preheat the oven to 160°C. Prepare an oven tray and place the 2 lemon slices and 2 lime slices onto it, slightly overlapping each other.
  3. Begin with the vegetables. Bring a pan of salted water to the boil. Add the baby corn and cook for 4-5 minutes. Add the green beans and cook for an additional 3-4 minutes. Drain the vegetables and plunge into a bowl of iced water to prevent further cooking. Once cooled, remove from the bowl and place on a tray lined with paper towels to drain.
  4. Toast the cumin seeds and coriander seeds in a hot, dry pan until fragrant. Remove from the heat and allow to cool before crushing with a pestle and mortar.
  5. Remove the sea bass from the citrus marinade and pat dry using kitchen paper. Season both sides with salt and pepper, then scatter the crushed spice over each side of the fillet, pressing the spice into the flesh and skin. Keep some spice aside to season the vegetables later.
  6. Heat one teaspoon of olive oil in a pan and grill the fish skin-side down for 3 minutes until you can see the skin is crispy. (Peek underneath to check). Carefully remove the fish and place skin-side up on top of the layered lemon and lime slices on the prepared oven tray.
  7. Place the tray in the oven for 5-6 minutes to finish cooking through.
  8. Use those 5 minutes to finish the vegetables. Wipe the pan you used and heat another teaspoon olive oil. Lightly fry the garlic slices, green beans, baby corn and cherry tomatoes for 4-5 minutes. If you have any leftover spice mix, scatter over the vegetables as you lightly warm them through. (Ensure you do not burn the garlic as it will turn bitter.)
  9. Everything should finish at the same time, so remove the fish from the oven* and the vegetables from the stove top. Plate up and season with sea salt flakes. If you have any lemon wedges, squeeze generously over cooked vegetables and fish and serve immediately.

* The slices of lemon and lime underneath the sea bass is meant to impart flavour and shouldn’t be eaten with the fish.

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Mackerel on Avocado & Feta Mash

 

Keep breakfast simple with this high protein, high fat dish which is quick and easy to throw together.  No excuses!

(To reduce carb intake, just remove the bread)

Serves x1 / calories per serving = 424 cals

Macros per serving:

  • FAT – 18g
  • CARBS – 22g
  • PROTEIN – 29g

Ingredients:

  • 1 large Egg
  • 60grams Mackerel
  • 55 grams Avocado
  • 25 grams Feta
  • 30 grams Bread
  • 1 wedge Lemon

How To Cook:

  1. Mash the avocado and feta together with a squeeze of lemon and salt and pepper
  2. Poach your egg by bringing a shallow pan of water to the boil, add vinegar to help keep the egg together, reduce the heat until the bubbles disappear, then slowly pour in your egg and leave to cook for around 3 mins for a runny yolk.
  3. Toast your bread, spread on the avo and feta mash then top with fresh mackerel fillets and poached egg.

 

 

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If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Smoked mackerel with fennel coleslaw

Smoked mackerel with fennel coleslaw

This really is nutrition made easy. No cooking involved for this light, tangy delicious lunch or dinner dish.

Serves x2 / calories per serving = 415 cals

Macros per serving:

  • FAT – 12g
  • CARBS – 23g
  • PROTEIN – 33g

Ingredients:

  • 200g smoked mackerel
  • 150g greek yogurt
  • 2 tsp creamed horseradish
  • 150g fennel
  • 100g apple
  • 80g carrot
  • 70g celery
  • 50g red pepper
  • 1 wedge lemon
  • salt & pepper

 

Smoked mackerel with fennel coleslaw

How To Cook:

  1. In a large bowl mix together the yogurt, creamed horseradish and season with salt and pepper.
  2. Finely shred all the raw vegetables and add to the large bowl with the yogurt mix and coat well. Transfer to a plate and serve with the smoked salmon on top with a wedge of lemon.

Enjoy.

Smoked mackerel with fennel coleslaw

Smoked mackerel with fennel coleslaw

Smoked mackerel with fennel coleslaw

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Smoked Salmon & Asparagus Frittata

 

High protein, low carb breakfast, perfect for your pre-workout meal before your morning workout.

Serves x2 / calories per serving = 275 cals

Macros per serving:

  • FAT – 18g
  • CARBS – 4g
  • PROTEIN – 24g

Ingredients:

  • 6 eggs
  • 70g asparagus
  • 50g smoked salmon
  • Few sprigs flat leaf parsley, chopped
  • 1 wedge lemon
  • 1 tsp butter
  • salt & pepper

Smoked Salmon & Asparagus Frittata

How To Cook:

  1. Pre-heat an over-head grill to a high heat.
  2. Boil the asparagus for 3 mins until tender then transfer to some ice cold water to retain their green colour.
  3. Cut the smoked salmon into strips.
  4. Melt the butter in a small non-stick pan over a med/high heat, whisk the eggs with the chopped parsley, some salt and pepper before pouring into the pan, continue to stir slowly like you are making scrambled eggs but stop before it gets too scrambled and is still runny. Remove from the heat then add your smoked salmon and asparagus on top of the egg mix, squeeze over some lemon juice before popping under the grill for around 3-5 mins until the egg has cooked through and its starting to turn golden on top.
  5. Can be served hot or cold.

Enjoy.

Smoked Salmon & Asparagus Frittata

Smoked Salmon & Asparagus Frittata

 

 

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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Prawn & Mango Salad

 

Easy, small summer salad for a quick lunch box idea or light evening meal.

Serves x2 / calories per serving = 329cals

Macros per serving:

  • FAT – 20g
  • CARBS – 19g
  • PROTEIN – 25g

Ingredients:

  • 180g raw prawns
  • 20g cashews, chopped
  • 10g sesame seeds
  • 100g avocado, sliced
  • 70g cucumber, sliced
  • 50g mango, sliced
  • 50g red pepper
  • 80g watercress
  • ½ red chilli, finely chopped
  • 1 lime
  • 2 tsp sesame oil

prawn and mango salad

How To Cook:

  1. In a bowl whisk together zest and juice of 1 lime with sesame oil and chopped red chill. Add the raw prawns and leave to marinade for around 10 mins. The citrus will start to cook the prawns turning them from blue to pink.
  2. Heat a small none stick pan then toast your cashews and sesame seeds for around 5 mins until they start to brown then transfer to a plate to cool.
  3. In the same small pan pour in the prawns with sauce and cook over a medium to low heat for only around 2 mins until the prawns are cooked though the middle. Be careful to not over-cook as they will turn rubbery.
  4. Toss together the remaining salad ingredients then top with the cooked prawns, toasted nuts and seeds then drizzle over any remaining sauce from the prawns.

Enjoy.

 

prawn and mango salad

prawn and mango salad

prawn and mango salad

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You’ll also receive a FREE copy of the ART breakfast e-book, 20 delicious low carb, high protein nutritious breakfast ideas to help you burn body fat and keep those energy levels up throughout the day.


If you are confused about good nutrition and the impact it can have on your body and training then Olly Foster’s 12 week body transformation programme can help you.

“I honestly couldn’t recommend this programme enough, it has completely changed my day-to-day life and overall happiness.” HOLLIE

“Best purchase of my entire life. I’m so happy with the physical results, but I’m even more happy about the way I feel mentally.” JUDE

Visit www.action-reaction-training.com to find out more about Olly’s ART 12 week body transformation programme

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