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Why super restrictive diets don’t work!

When many of us think about losing weight / fat we feel that we need to apply a super restrictive diet in order to achieve success. However for most this approach isn’t sustainable long term and is why almost all diets of this nature fail the individual.

Relationship with food

Over the years I have worked with hundred of clients and during this time I have gained valuable experience with regards to what works best in order to achieve a result and maintain it. I used to be the guy that applied the most anal diet possible to myself whenever I wanted to get shoot ready, now don’t get me wrong, it works, however, it created a very bad relationship for me with regards to food and during the whole diet all I could think about was “what I was going to eat afterwards”. This is far from a healthy method and caused major personal issues for me (bouts of severe binging), which took years to resolve.

Fortunately I was able to learn from my mistakes and not only overcome my problems but understand how people need to be treated as individuals and when it comes to diets you have to give them a structure that works best for them long term. Of course there needs to be some certain guidelines and rules but ultimately if they can’t apply and function on the plan you provide them then something needs to change.

Macros

In order to lose weight / drop body fat an individual needs to be in a calorific deficit, there are no two ways about it. Macros (protein/fats/carbs) need to be set and can be adjusted accordingly in order to elicit a better response whether physical or mental. However once you have all these set in place you need to allow for some flexibility when it comes to food choices. Long gone are the days of chicken, broccoli and rice!

Now I’m not here to say that you should use a “if it fits your macros” approach, but I do believe that a combination of the two is the best method when creating a healthy sustainable fat loss plan. Allowing people to include foods that they truly enjoy will show them that there is no need to be so restrictive in order to be successful. You do not need to suffer endlessly by removing all pleasure and joy.

Variety is key

So if you’re trying to create a food plan for yourself in order to achieve fat loss then don’t limit yourself, this in itself could create issues such as food intolerances. Vary your foods so you receive a wide spectrum of nutrients and make them taste dam good. Keep to single base ingredients as best as possible but a little processed food here and there will not only keep you sane but it will also lead to success long term.

If you do struggle to understand nutrition and are confused with the mass of information out there then let me guide you. Join my 12 Week Body Transformation Programme today and let me show you the ART of effective nutrition.

Olly

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Click below and download your FREE training plan to find out how the ART 12 week transformation programme can change your life.

 

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

“Best impulse 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 sign up to the 12 week body transformation programme.

  • COST = £147 incl VAT for the full 12 weeks (less than £13 per week, which is cheaper than the cost of just one cup of coffee per day!)

    * Payment plan is available spreading the cost over 3 months as below:

    1. At checkout = £49.00
    2. Month 2 = £49.00
    3. Month 3 = £49.00

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Spinach & Coconut Flour Pancakes Stuffed With Goats Cheese Mushrooms

These funky looking pancakes made from Sukrin coconut flour are highly nutritious and taste amazing, so fill them with any savoury filling of your choice and give them a try.

Serves x1 / calories = 390 cals

Macros:

  • FAT – 18g
  • CARBS – 14g
  • PROTEIN – 23g

Ingredients:

How to prepare:

  1. In a blender mix the eggs, coconut flour, spinach and some salt and pepper into a smooth batter then set aside.
  2. Fry the mushrooms in a touch of oil for 5 minutes until softened.
  3. Meanwhile cook your pancakes one by one in a small none-stick frying pan, melting a touch of coconut oil in the pan before adding your batter. Keep each pancake warm under some foil or in a warmed oven whilst you cook up the rest of the pancakes.
  4. Once all your pancakes are cooked (ingredients allow for around 3 pancakes depending upon size of your pan), fold the goats cheese into the cooked mushrooms, season with salt and pepper then spoon into the pancakes, roll them up and serve immediately with a wedge of lemon.

 

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FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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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Aubergine, Chicken & Mozzarella Rolls

Aubergines, as well as containing dietary fibre, vitamins B1, B6 and potassium, are rich in antioxidants specifically nasunin which has been reported as aiding in the protection of fats in brain cell membranes!

So if you want to save some brain cells, or just want a delicious meal, then give this aubergine recipe a try.

Serves x1 / calories = 513 cals

Macros:

  • FAT – 24g
  • CARBS – 32g
  • PROTEIN – 45g

Ingredients:

How to prepare:

  1. Pre-heat oven to 180c fan / 200c electric / gas mark 6
  2. Slice aubergines to about ½ cm slices length ways, place in a roasting tin, brush both sides with coconut oil, season with salt & pepper then roast in the oven for 15 mins until softened enough to roll.
  3. Meanwhile, fry onions for 2-3 mins before adding the garlic, stir for 1-2 mins longer before adding the passata and basil, season with salt & pepper, bring to boil, then reduce heat and simmer for 10 mins.
  4. Once your aubergine is ready, roll up each slice with 1 raw chicken fillet and mozzarella finger.
  5. Transfer your tomato sauce to the bottom of a baking dish, place your aubergines rolls on top of the sauce and bake in the oven for 20 mins until the chicken is cooked through.
  6. Serve with a bit of fresh basil sprinkled on top.

 

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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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Bacon And Egg Muffins

These bacon and egg muffins are so delicious and way more filling than they look which is a good thing, as we need to fill ourselves up with protein in the morning to prevent energy crashes throughout the day.  You could make these the night before and eat on the go the next morning as they hold together very well and are so good you’ll struggle to not scoff the whole lot.

Makes x6 muffins / calories per muffin = 159 cals

Macros per muffin:

  • FAT – 12g
  • CARBS – 1g
  • PROTEIN – 13g

IMG_1907

Ingredients:

  • 3 eggs
  • 200g courgette, grated
  • 30g parmesan, grated
  • 6 rashers back bacon
  • Black pepper

 

How to prepare:

  1. Preheat oven to 170c fan /190 electric / gas mark 5
  2. Line your cup tins with the bacon rashers, making a bacon cup, press down to seal any holes to keep the egg mix contained. (You won’t need to grease the tin as the bacon provides enough of its own fat, which will stop it sticking.
  3. In a large bowl mix together the grated courgette, parmesan, and eggs, season with pepper then spoon the mixture into the bacon cups.
  4. Bake for 25 mins until the egg is cooked through.

Screenshot 2016-01-08 09.12.30

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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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Cod, Mango & Chickpea Salad

Need something light after the festive indulgence?  Try this delicious easy cod salad, which takes about 15 mins max to whip together.

Serves 2 / calories per meal = 284 cals

Macros per serving:

  • FAT – 3g
  • CARBS – 15g
  • PROTEIN – 21g

Ingredients:

  • 250g cod fillet (Athlete, high quality meats)
  • 100g green beans
  • 200g chickpeas
  • 1/2 lime juice
  • ½ red chilli, chopped
  • 70g roasted red pepper jarred, chopped
  • 100g mango, chopped
  • 100g rocket
  • 1 tsp Lucy Bee coconut oil

How to prepare:

  1. Pre heat oven to 160 c/ 180 c electric / gas mark 4, then roast the cod fillets for just 5-7 mins until cooked through but still opaque in the middle.
  2. Meanwhile bring a pan of water to the boil and boil the green beans for 5 mins.
  3. Melt the coconut oil in a none stick pan, add your chilli stirring for 2 minutes before adding the chickpeas. Continue to stir for 3 mins to heat the chickpeas through, season with salt and pepper then remove from the heat.
  4. In a large bowl mix together the rocket, mango, red pepper, chickpeas and green beans, squeeze over the juice of ½ lime then serve with the baked cod on top.

Enjoy.

 

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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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SWEET POTATO TART

Struggling to thing of ways to use up all that left over turkey?  Try putting some on top of this sweet potato tart instead of chicken.  Makes a great lunch with a bit of salad on the side.

Serves 4 / calories per meal = 291 cals

Macros per serving:

  • FAT – 11g
  • CARBS – 23g
  • PROTEIN – 24g

Ingredients:

  • 250g chicken (Athlete, high quality meats)
  • 350g sweet potato
  • 80g feta, chopped
  • 50g kale
  • 70g red onion, finely diced
  • 70g red pepper, chopped (jarred)
  • 55g cherry toms, chopped
  • 3 eggs
  • 1 tbsp dried basil
  • salt & pepper
  • 1 tsp coconut oil

How to prepare:

  1. Preheat oven to 180 c fan / 200 c electric / gas mark 4
  2. Grate the sweet potato in a large bowl, crack in 1 egg, season with salt and pepper then mix thoroughly. Place the sweet potato mix into a well-greased tart tin (using the coconut oil) and press down firmly making sure to cover all gaps. Place in to the preheated oven for 15 – 20 minutes until the sweet potato crust is golden then remove from the oven.
  3. Meanwhile grill chicken for 20 mins until cooked through, shred, season with salt and pepper and then leave to cool.
  4. Steam kale for 5 minutes then allow to cool.
  5. Build up you tart using all the ingredients, onion, red pepper, tomatoes, kale, feta, chicken, sprinkle with your dried basil, season. Beat the remaining 2 eggs in a bowl and pour evenly over the tart to bind all the toppings together. Bake in the oven for around 15 minutes then serve.

Enjoy.

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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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Cacciatore Chicken

 

Try this lovely chicken dish, super quick and easy to make,  serve with any steamed green veg of your liking and you’ve got a great nutritious meal for two.

Serves 2 / calories per meal = 297 cals

Macros per serving:

  • FAT – 9g
  • CARBS – 20g
  • PROTEIN – 38g

Ingredients:

  • 250g chicken breast raw, sliced into strips
  • 250g tenderstem broccoli
  • 50g black olives, diced
  • 1 red onion, finely diced
  • 1 garlic clove, crushed
  • 1 can chopped toms
  • 1 handful basil
  • ½ red chilli, finely diced
  • 1 tsp olive oil
  • Salt & pepper

How to prepare:

  1. Pre-heat oven to 180c fan / 200 c electric / gas mark 6
  2. Heat oil in a large non-stick pan and add the onions cooking for 3 minutes before adding the garlic and chilli. Cook for a further 5 minutes before adding the chopped tomatoes, basil and olives. Season with salt & pepper, turn down the heat and simmer for 5 mins.
  3. Transfer the sauce to a baking dish and add your chicken to the sauce, pushing the chicken under so it gets coated in the sauce. Place in the hot oven and bake for 15-20 mins until the chicken is cooked through and the sauce has reduced to a nice thick consistency.
  4. Serve immediately with some steamed green vegetables.

Enjoy.

 

Screenshot 2015-12-17 15.59.14

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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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Chicken, Ricotta & Asparagus Crepes

 

Making your own crepe batter is a great alternative to dishes which would traditionally use tortillas, such as chicken wraps and burritos.  These crepes are made with wholemeal flour and almond milk which is a healthier substitute.

Serves 4 / calories per meal = 336 cals

Macros per serving:

  • FAT – 13g
  • CARBS – 22g
  • PROTEIN – 33g

Ingredients:

Crepes:

  • 100g wholemeal flour
  • 2 eggs
  • 300ml almond milk
  • 1 tbsp butter
  • pinch salt

Filling:

  • 240g chicken breast, from Athleat high quality meats
  • 100g ricotta cheese
  • 50g grated parmesan cheese
  • 2tbsp chives, finely chopped
  • 1 bunch fresh basil, chopped
  • 100g asparagus, trimmed and sliced in half lengthways
  • 1 teaspoon finely grated lemon zest
  • ½ lemon juice
  • 200g spinach, roughly chopped
  • 100g green beans
  • 100g salad leaves

How to prepare:

  1. Preheat the oven to 180 c fan / 200 c electric / gas mark 6
  2. Either bake or griddle the chicken for around 15 mins or until cooked through. Shred the chicken and leave to cool.
  3. Cook your asparagus in the same method as the chicken but for only 5 minutes. Season with salt and pepper, half lengthways and allow to cool.
  4. Meanwhile, make your crepe batter by beating all the crepe ingredients together in a bowl. Using a small non-stick pan, melt some butter in the pan before pouring a small amount of batter to make your crepes. Make your crepes one by one, you should be able to create 4-6 crepes, depending upon the size of your pan. Transfer your crepes to a plate as you go and allow to cool.
  5. In a large bowl combine the chicken, spinach, ricotta, parmesan, chives, basil, lemon zest & juice, salt & pepper. Spoon about 2 tablespoons of filling across the middle of each crepe, top with some lengths of asparagus; roll up to enclose the filling. Place the crepes, seam-side down, in a baking dish. Cover with foil and bake until the filling is hot, about 15 minutes.
  6. Meanwhile, steam or boil your green beans until tender (around 5 mins) then serve immediately with the hot crepes and salad on the side.

Enjoy.

……………………………………………………………………………………………………………………………………………………………………

GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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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Egg’s On A Chickpea Bed

Great post-workout meal to replenish your carbs after a strenuous workout.  Although chickpeas are often considered as an additional source of protein, they do consist of predominately carbohydrates, so is best to avoid them at breakfast time or pre-training if you are looking to drop body fat.

Chickpeas are good sources of fiber, iron, phosphorus, zinc, potassium, magnesium, folate, thiamine, riboflavin and vitamin B-6. They may also limit increases in blood sugar levels after meals due to their high levels of dietary fiber, so tuck in to this meal and enjoy.

Serves 2 / calories per meal = 303 cals

Macros per serving:

  • FAT – 13g
  • CARBS – 24g
  • PROTEIN – 21g

Ingredients:

  • 4 eggs
  • 200g baby spinach
  • 1 tin chickpeas
  • 2 teaspoons lemon zest
  • Lemon juice
  • Salt and Pepper
  • 1 tsp butter
  • 1 tbsp of vinegar

How to prepare:

  1. Bring a shallow pan of water to the boil and add vinegar to help keep the eggs together. Once the water is boiling, turn the heat down, wait for the bubbles to subside and slowly tip in the eggs one by one using a ramekin. Turn the heat back up as you go as the eggs will drop the temperature of the water. Simmer for around 3 mins for a soft middle.
  2. Meanwhile heat the butter in a medium pan and sauté the spinach along with a pinch of salt and pepper until wilted, about 1 minute.
  3. Add chickpeas and lemon zest and mash the chickpeas with a fork mixing with the spinach, squeeze over the lemon juice and serve the mixture immediately with the poached eggs on top.

Enjoy.

Screenshot 2015-12-14 11.01.51

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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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Turkey Mince & Grilled Vegetable Salad

 

Did you know that Turkey contains tryptophan, which is an amino acid that triggers serotonin production and helps you sleep.  If you’re struggling with shut eye at the moment this recipe is for you.

Serves 1 / calories per serving = 300 cals

Macros per serving:

  • FAT – 13g
  • CARBS – 12g
  • PROTEIN – 39g

Ingredients:

  • 150g turkey mince, from Athleat
  • 50g asparagus, trimmed
  • 50g courgette, trimmed and peeled into ribbons
  • 50g broccoli florets
  • 1 small red onion, finely diced
  • 1 clove of garlic, sliced
  • 1 tsp of Lucy Bee coconut oil
  • 1 tbsp of red chilli flakes
  • 1 tbsp of paprika
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp Worcestershire sauce
  • 1 wedge lemon

How to prepare:

  1. Heat the coconut oil in a non-stick pan. Stir-fry the onion, chopped garlic and red chilli flakes, oregano, & basil for 1 minute before adding the turkey mince. Continuously stir the turkey mince until cooked through then sprinkle with paprika and Worcestershire sauce mixing through.
  2. Steam broccoli for 5 minutes until tender but crisp.
  3. Preheat a chargrill to a high heat. Drizzle with oil and cook the asparagus and courgette for 5 minutes or 
until charred and tender. Transfer to a plate. Halve the asparagus lengthways, and dress both the courgette and asparagus with the lemon juice.
  4. Combine the turkey, asparagus, courgette and broccoli in a bowl, season with salt and pepper, then serve with a blob of Greek yogurt if desired.

Enjoy.

Screenshot 2015-12-08 09.49.01

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GET OLLY FOSTER’S NEW E-BOOK FOR JUST £3.49:

FOOD FOR BODY AND MIND

30 Delicious, healthy recipes which are quick and simple to make.  Healthy food doesn’t have to be bland or boring, let us show you how!

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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