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Turkey Steak topped with Caramelised Mushrooms

We love Athleat’s turkey steak – it’s a whopping 270g – but this dish can also be made using a large, skinless deboned chicken breast. They key is in the delicious caramelised thyme-flavoured mushroom topping, so feel free to add this to any grilled lean protein. If you are a vegetarian, the caramelised mushroom topping is equally amazing on a baked potato or stirred into cooked lentils or quinoa.

Serves 1

Calories per serving = 396 kCal

Macros per serving:

  • FATS – 11g
    • of which saturates 2.1g
  • CARBS – 1.7g
    • of which sugars 0.7g
  • PROTEIN – 71g

Ingredients:

1 Athleat turkey steak (270g)
salt and freshly ground black pepper
2 tsp olive oil
200g white mushrooms, chopped
1 clove garlic, peeled and minced
2 tsp white wine vinegar
several sprigs thyme
sea salt flakes

Method:

Preheat the oven to 160°C.

Season both sides of the turkey steak with salt and freshly ground black pepper. Heat one teaspoon olive oil in a pan and grill the seasoned turkey steak over high heat until caramelised on both sides. The steak will not be sufficiently cooked in the centre, so this is the time to place the turkey on a tray and into the oven for 15-18 minutes to cook through.

At the same time, on the stove top, use the same pan to heat the second teaspoon olive oil and cook the mushrooms over moderate heat until most of the moisture is lost. Add the garlic and thyme (run your fingers along the sprigs of thyme to remove the thyme leaves) and increase the heat, stirring continuously until the mushrooms start to caramelise. Deglaze the pan with the white wine vinegar and stir the mixture well.

Serve the turkey steak topped with the caramelised mushrooms and add fresh thyme leaves. Season with sea salt flakes and serve immediately with steamed greens of your choice.

Allergens
Sulphites

 

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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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Mini Fish Pies

Have you ever seen those tiny casserole pots and wonder what people make in them? Now you know! These adorable fish pies are going to be a firm favourite in your home. We used ones (10cm wide and 5cm deep) which are widely available, as you know. You could use standard ramekins, but they are slightly smaller in size. Having said that, if you prefer to make a large casserole, simply triple the recipe below and use the same dish you would use to make a lasagne to serve 6. We monitored all macros to ensure you have a meal that is packed with flavour without compromising your goals.

Serves 2

Calories per serving = 414 kCal 

Macros per serving:

  • FATS – 16g
    • of which saturates 5.4g
  • CARBS – 36g
    • of which sugars 4.9g
  • PROTEIN – 28g

Ingredients:

1 large potato (300g peeled weight)
¼ cup skimmed milk
½ tsp Dijon mustard
salt and white pepper
1 TB olive oil, plus extra for brushing
2 small, round shallots, peeled and finely sliced
1 clove garlic, peeled and minced
35g frozen peas
juice of ½ lemon
8 raw prawns, peeled, heads removed
200g smoked haddock, cut into small chunks
small handful fresh dill, chopped
2 TB double cream
2 tsp sesame seeds

Method:

Cut the potato into smaller chunks and place in a pan of cold, salted water. Bring to the boil and cook the potatoes until tender, then drain and mash with skimmed milk and Dijon mustard. Season with salt and white pepper and set aside.

Preheat the oven to 180°C.

Heat the olive oil in a pan over moderate heat and cook the sliced shallots until softened. Add the garlic and frozen peas and cook for a minute longer, stirring continuously. Squeeze over the half lemon (catching and discarding any pips) and stir well. Remove the pan from the heat.

Halve the raw prawns lengthways and add to the pan of shallots and peas, along with the diced, raw smoked haddock, chopped dill and whipping cream. Stir well to combine the mixture, then divide the mixture between two, greased mini casserole dishes (or large ramekins). The mixture should come up 2/3 of the pots. Cover the fish mix with the mashed potatoes and brush the tops lightly with a little olive oil.

Place the mini casserole onto a tray and place the tray into the oven for 25-30 minutes. In the meantime, toast the sesame seeds in a small, hot pan until toasted.

Serve the fish pies garnished with a scattering of the toasted sesame seeds and a sprig of dill. Delicious with a side salad!

Allergens
Mustard
Milk
Sesame
Fish
Crustacean
Sulphites

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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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Why your lower back hurts…

 

One of the reasons why your lower back hurts…

The glutes, we all have them, some people have great ones, others not so much. But did you know that if yours are weak or inactive this could be the reason why you have lower back pain.

The glutes are responsible for stabilising the pelvis with pretty much every movement you do. Walking, going up stairs, picking things up and standing to name a few.

However, if the glutes are weak or inactive then they can’t hold your pelvis in the right position which can lead to increased stress and load on the lower back as it becomes over worked. Why?

Sitting is the new smoking

Well to be quite frank we sit on our arse way too much. Either behind a desk at work, driving, or when we get home for the evening. When we sit we put the hips into a forward tilted position, which causes the hip flexors to shorten and thus tighten over time, essentially switching off. At the same time this will cause the glutes to lengthen which cause the fibres to weaken and deactivate / switch off, this is known as reciprocal inhibition.

Think of it like this

When the bicep is flexed the tricep is unflexed and vice versa, over time being in one position over another for long periods of time will cause the opposite muscle to become weak.

With regards to the glutes this can have a significant effect on your posture. Without being able to stabilise the pelvis coupled with rounded shoulders, you will constantly be in an anterior pull when performing daily tasks. Because of this the lower back has to jack up in order to keep our centre of mass balanced and you on your feet.

As of yet our bodies haven’t evolved enough to adapt to our current lazy lifestyles, so in order to stay mobile, function efficiently and avoid pain and injury, we need to exercise to get these muscles working again.

How to fix your back issues

The human body is highly adaptable and by using the right activation drills and workout exercises, overtime you can fix these issues. Trust me I did it.

The video below is just a basic 3 minute activation drill you can do before training your lower body. It involves using 2 resistance bands as shown with one placed around the lower thigh and one around the ankle.

Process:

  • You are to separate your legs to create tension in the bands.
  • From here perform 5-10 glute bridges driving your pelvis up to the ceiling contracting the glutes hard at the top without allowing the pelvis to go into extension.
  • After this you should now perform a clam, again 5-10 reps per side separating the knees, keeping the ankles together, feeling the tension in the outer glute. (External rotation of the hip)
  • Next, do a reverse clam, keeping the knees together and separating the ankles, for most of you this will feel weird.
  • Once you have completed this circuit both sides jump up into an athletic position and set your pelvis in neutral. Again separating the the legs to create tension, (don’t allow the knees to collapse in) perform 5 very small lateral steps, repeat the other way and then work forwards for 5 steps and finally backwards.

By this point you should begin to feel the glutes burning.  Typically I would perform this after a mobility warm up and then repeat it either in between lower body exercises or again at the half way stage during your sessions.

Remember though this isn’t an actual exercise, it’s an activation drill only. You must add overload in order to really strengthen the glutes and by this I mean lift some fucking weight.

Let me know how you go if you use this circuit 👍 Enjoy!

 

Olly

Transform your body, transform your mind.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

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Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“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 sign up to the 12 week body transformation programme.

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Spicy Sweet Potato Soup and Corn Soup (V)

We are enjoying a bowl of warm, tasty soup before Spring rears its head… This one is packed with flavour and happens to be vegan too! IF you love the idea of this soup, but need to add meat, stir in some lean, cooked chicken pieces at the end to make it a little more to your liking…

Serves 4

Calories per serving = 317 kCal

Macros per serving:

  • FATS – 6.7g
    • of which saturates 0.9g
  • CARBS – 53g
    • of which sugars 17.4g
  • PROTEIN – 7.9g

Ingredients:

1 TB olive oil
1 onion, peeled and chopped
2 tsp ground cumin
2 tsp ground ginger
450g sweet potato, peeled and chopped
1 red pepper, chopped
1 red chili, seeds removed and chopped
1 litre vegetable stock
450g frozen corn
salt and lime juice, to season
coriander, to garnish

Method:

Heat the olive in a large pan over moderate heat and cook the onion until completely softened and partially caramelised. Add the cumin and ginger and stir well to cook out the spices. Add the sweet potato, red pepper, chili and the vegetable stock.

Set aside a small amount of frozen corn to the side to use as garnish and add the rest to the pan. Cover and cook until the sweet potato has softened, approx. 15-12 minutes. *Place the reserved frozen corn in a small bowl with boiling water.

Use a hand blender to partially blitz the soup once the sweet potatoes have cooked through and season the soup with salt and lime juice. Divide the soup between four warm bowls and garnish with the reserved corn kernels and chopped coriander.

Allergens
Celery (may be found in the vegetable stock)

 

 

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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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Buffalo Mince & Mushroom-Stuffed Peppers

Something different and interesting for those on a low-carb / grain-free diet… We used Athleat’s grass-fed buffalo mince to mix things up a bit. As described by Athleat, buffalo is slightly sweeter than beef mince – but feel free to use any lean, ground meat you have on hand. Everyone has their favourite pepper, so stuff your favourite one and enjoy!

Serves = 2

Calories per serving = 417 kCal 

Macros per serving:

  • FATS – 24.1g
    • of which saturates 15.9g
  • CARBS – 15.6g
    • of which sugars 13.6g
  • PROTEIN – 31.1g

Ingredients:

1 tsp olive oil, plus additional 1 tsp to brush on peppers
2 rashers smoked back bacon, finely chopped
1 medium onion, peeled and finely chopped
2 cloves garlic, peeled and finely chopped
150g mushrooms, finely chopped
200g Athleat grass-fed buffalo mince
2 tsp smoked paprika
salt and freshly ground black pepper
1 red pepper
1 yellow pepper
1 TB flat leaf parsley, chopped

Method:

Heat one teaspoon olive oil in a pan and add the diced bacon, cooking gently until the bacon has rendered most if its fat and is slightly crispy. Remove and set the bacon aside, leaving the rendered fat in the pan. Cook the onion in the fat remaining in the pan over a low heat. Once the onions have softened and partially caramelised, add the garlic and mushrooms and increase the heat. Cook until the mushrooms have released all their moisture and have cooked until caramelised.

Add the buffalo mince and the smoked paprika to the pan and cook over moderate heat until the mince is no longer pink. Remove the pan from the heat and stir in the bacon. Season the mixture well with salt and black pepper.

Slice off the top section of each pepper and use a small, sharp knife to remove any inner white parts and seeds from the inside of the pepper and the ‘lid’. You may need to trim the very bumpy parts of the base just to ensure the pepper stands up straight – but try not to make any holes in the base.

Lightly brush olive oil on the outside of the peppers and place onto a roasting tray. Spoon the buffalo mince mixture into each pepper, then cover each pepper with their ‘lids’. Bake in the oven for 25-30 minutes.

Carefully remove and garnish with freshly chopped parsley.

Allergens

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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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Bunless Turkey Burger with Harissa Mayo

Something fun to do with turkey mince! We shaped ours into patties and enjoyed them as bunless burgers topped with a dollop of delicious harissa mayo. We sliced the courgettes into thin ribbons and griddled them until charred. You won’t prepare courgettes any other way after doing them this way…

Serves 2

Calories per serving = 462 kCal

Macros per serving:

  • FATS – 26.6g
    • of which saturates 3.4g
  • CARBS – 5.8g
    • of which sugars 5.5g
  • PROTEIN – 48g

Ingredients:

370g Athleat free-range turkey mince
salt and freshly ground black pepper
olive oil
3 large courgettes, very thinly sliced
sea salt flakes
50g roasted red pepper from a jar, sliced into strips
2 TB mayonnaise
2 TSP harissa paste
round lettuce leaves, optional

Method:

  1. Preheat the oven to 320°F / 160°C.
  2. Season the turkey mince with salt and freshly black pepper and divide into two batches. Form each batch into two large burger patties.
  3. Heat one tablespoon olive oil in a pan and grill the patties on both sides until golden. Place onto an oven tray and finish the cooking in the oven for about 15 minutes to cook through sufficiently.
  4. In the meantime, brush a small amount of olive oil on a griddle pan and grill the courgette ribbons until visibly charred on both sides. Set aside to drain on a tray lined with kitchen paper to absorb excess grease and season with sea salt flakes.
  5. Mix the mayonnaise and harissa paste in a small bowl and spread over the turkey burgers. Serve with the griddled courgette ribbons and strips of roasted red pepper.

Allergens
Eggs

 

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

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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Why strength training is the best exercise for the over 40’s

 

The Importance of Strength Training in Later Years (40+)

It’s not easy accepting the fact that you’re getting older, however, if you were under the impression that you are past your prime, you would be sorely mistaken. In fact, you have the potential to transform your life for the better and achieve new goals regarding strength, and fitness in general.

You only need the right set of tools for the job and the willingness to persevere under the changing circumstances, all the while optimising your training routine to maximise results according to your age and aspirations. The possibilities for growth are endless, so here is why strength training after 40 is important for men and women alike.

Build and retain muscle mass

The more you age, the more lean muscle mass becomes important for your overall health, vibrancy, and well-being. Not only does strength training promote muscle growth, but anaerobic training has been proven to effectively burn calories, sometimes even more than regular, steady-state cardio.

Because muscle mass is not energy-efficient, meaning your body needs to consume more calories to maintain it, you will be burning through calories at an increased rate. This leads to a lean, more toned physique in the long run. What’s more, increasing muscle mass is advisable for men and women alike, as it will make the existing fat spread more evenly across your frame, leading to an aesthetically pleasing result.

Balanced hormone production

To all the men out there, strength training can literally save your long-term health and spike testosterone production. After you hit that 30-year mark, your natural testosterone levels start to slowly dip, leading over the years to numerous health complications, and simply making you feel and act older than you should.

The degenerative condition leading to a loss of skeletal and muscle mass quality is called sarcopenia, and while it is only natural to be affected by it as you age, it doesn’t mean that you can’t fight its effects for a healthier, stronger lifestyle. Unfortunately, sarcopenia affects men and women alike, with regular strength training being one of the only effective long-term solutions for staying strong, healthy, and vibrant in your later years.

Weight training supports healthy hormone production in men and women alike, helping you retain your youthful glow, build lean muscle mass, and sculpt an enviable physique.

Minimise injury risks and become sturdier

As the years go by, the risks of injuring yourself rise exponentially. While many adults over 40 will opt for a more “gracious” sport such as yoga or Pilates, it is strength training that will actually help you build a strong, sturdy frame that will safeguard you from accidents and injury.

Strength training targets your muscle and connective tissue, and more importantly, your central nervous system, builds bone density and dexterity, and makes you more resilient overall. A sound training program based on strength gain will help you strengthen your lower back and your core, improving your posture. Moreover, you will be strengthening the rotator cuffs in your shoulders, and by performing squats and deadlifts regularly, you will strengthen your hips and your glutes as well, which are some of the weakest areas in older adults.

Remain mobile and flexible

Contrary to popular belief, strength training will not ruin your mobility and flexibility. In fact, by exercising a proper range of motions under load continuously, you will be able to improve your mobility and safeguard your joint health. This means that your knees, hips, wrists, elbows, and shoulders will be able to move properly without any pain.

Couple your strength routine with short pre and post-workout mobility and flexibility routines and you will have no problem keeping muscle soreness at bay and recovering just in time for the next training session. As the years advance, maintaining adequate mobility and joint health will be increasingly important, and strength training will help you achieve just that.

Strength is never a weakness

Finally, while other sports might emphasise one body part over the other, increase the overall risk of injury, or simply be less effective in building a sculpted physique and a healthy lifestyle, strength training is the one sport that will ensure your body stays young, healthy, and vibrant.

Implementing strength training into your weekly regime with a clear goal in mind and the help of a trustworthy personal trainer will allow you to enjoy life to the fullest and take what you have learned and gained in the gym into the real world. Weight training translates into real-life scenarios, and no matter if you’re running with your dog or playing rugby with your son, you are bound to give a hell of a fight worthy of a twenty-year-old.

Strength is never a weakness. Fortunately, there are plenty of ways to build functional strength, and while you should always exercise caution and safety during training, you can rest assured that the rewards will be great. With these essential benefits in mind, you will have no problem building an enviable, powerful physique regardless of your age.

Transform your body, transform your mind.

Olly

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“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 sign up to the 12 week body transformation programme.

Follow me on

Does stress hamper fat loss?

Stress: a slight dose of it helps you kick ass by boosting energy, alertness, and productivity. But suffering high stress daily? That can seriously mess with your mind and body.

Not only does it increase your risk of contracting many diseases, but it also drains your energy, your desire to work out and eat healthily, and your libido. Besides, chronic stress is often claimed to hamper fat loss. But is that true?

In this article, you’ll discover the evidence-based truth about how stress affects fat loss. You’ll also learn three powerful tips that help you shed excess pounds. Let’s dive in!

Does Stress Hamper Fat Loss?

It’s often claimed that stress causes fat gain, in particular around the midsection. This belief evolved in 1999 when researchers found that men with higher stress levels tend to carry more belly fat [1]. As a result, the media and fitness “experts” started to spread the “scientific proof” that stress causes fat gain.

The problem? The study looked at whether there was a correlation between stress and body fat – which was the case. However, just because two variables are correlated does not mean that one causes the other. In fact, stress actually increases fat burning. Here’s why:

Stress Actually Boosts Fat Burning

The reason is that stress has a catabolic effect on your body. This means it aids in breaking down molecules for fuel, such as body fat.

For example, in one study hydrocortisone – a pharmaceutical form of the stress hormone cortisol – was infused into a group of healthy young males [2]. As a result, the men burned more fat for fuel.

But Here’s the Problem!

Even though stress aids fat burning, there are three ways in which chronic stress indirectly wreaks havoc on your figure and fat loss efforts. This may sound contradictory, so let me explain.

First off, stress raises appetite. This is particularly the case for sweet foods such as chocolate and desserts. I think we can all relate to this: if you’re stressed, it’s tempting to reach for junk food to feel better.

The problem? This increased food intake will undo the smidge of extra fat the stress hormone has you burn. Hence, stress may cause you to overeat hundreds if not thousands of extra calories, which can erase your fat loss efforts of the previous days if not weeks.

Second, chronic stress causes muscle loss. Why’s that? Because stress acts catabolically: it not only aids in breaking down fat, but also muscle mass. This is something that must be avoided when you want to shape an eye-catching figure.

Third, chronic stress causes water retention. As a result, the number on your scale might rise, giving the false impression you’ve gained fat, even though it’s just water. Such water retention also “softens” your appearance, making you look fatter than you really are.

Here’s What to Do

Keeping stress in check is essential to shaping an eye-catching body. So, whether you have 99 problems or just a handful of them, here are three tips to prevent stress from wreaking havoc on your figure.

#1:

First off, avoid stress-related eating such as reaching for a chocolate bar when you feel frazzled. Often, such behaviour is tied to a specific event. An example is reaching for a chocolate bar when you’re overloaded with work.

The best way to prevent such stress-related eating is by eliminating the trigger. So, let’s say you tend to reach for chocolate when you’re overloaded with work, improving your planning skills or outsourcing tedious tasks will decrease the likelihood that you will feel strained.

If you can’t drop the trigger, find an alternative way to cope with it. For example, instead of reaching for chocolate when you feel weighed down, focus for a minute on your breath. You’ll find that stress goes down and that it will be easier to deal with the situation.

Another powerful technique is the five-minute rule. Before you give in to the urge, wait for five minutes. During this time, reflect on how you feel, revisit your fitness goals, and evaluate whether short-term gratification is worth imperilling your long-term desires. Most likely, the cravings will wane in strength or even go away entirely.

#2:

Second, get enough sleep, as sleep deprivation increases stress levels in your body. While the optimal amount varies among individuals, aim for at least seven hours each night. It’s best to get those hours at the same interval daily, as irregular sleeping patterns elevate cortisol.

Getting enough sleep also boosts willpower, making it easier to resist the temptation of indulging in “comfort foods” such as chocolate or doughnuts during times of stress.

#3:

Third, take time to relax. Whether in the form of meditation, deep breathing exercises, yoga, walking, listening to music, or something else – plan at least one moment in your day during which you can unwind.

Use these tips to keep your stress levels low and improve your success of shedding those bothersome excess pounds of fat.

 

Transform your body, transform your mind.

Olly

 

 

References

 

  1. Epel, E. E., Moyer, A. E., Martin, C. D., Macary, S., Cummings, N., Rodin, J., & Rebuffe-Scrive, M. (1999). Stress-induced cortisol, mood, and fat distribution in men. Obesity Research, 7(1), 9-15.
  2. Djurhuus, C. B., Gravholt, C. H., Nielsen, S., Mengel, A., Christiansen, J. S., Schmitz, O. E., & Moller, N. (2002). Effects of cortisol on lipolysis and regional interstitial glycerol levels in humans. American Journal of Physiology-Endocrinology and Metabolism, 283(1), 172-7.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

………………………………………………………………………………………………………………………………………………………….

Are you confused as to how to burn unwanted body fat?

Too much conflicting information out there?

Frustrated at your lack of progress given the effort you put in?

Then my 12 week body transformation programme can help you.

The ART 12 week program cuts through the bull shit, and brings clarity to your training and nutrition. With me as your guide I’ll help you achieve the body you desire.

If you have any questions about the plan then drop me an email, I will always personally respond to you:

olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details or request your FREE taster training plan via the buttons below…

“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 sign up to the 12 week body transformation programme.

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weight loss plan

Slow-cooked Venison Casserole

Perfect for the slow-cooker and requiring very little of your attention, this is a comforting stew using lean diced venison from ATHLEAT. We bulked up the stew with vegetables and you will love the little bursts of sweetness that come through from the corn added towards the end. For such a hearty meal, it is surprisingly low in calories. If you are not concerned about monitoring your carbs, quinoa or rice are great accompaniments too, else cooked cauli-rice always does the trick!

Makes 3 portions (or 2 servings with leftovers)

Calories per serving = 397 kCal 

Macros per serving:

  • FATS – 12.7g
    • of which saturates 2.8g
  • CARBS – 25.7g
    • of which sugars 16.3g
  • PROTEIN – 39g

Ingredients:

2 TB olive oil
450g ATHLEAT diced venison
1 medium onion, peeled and sliced
2 large carrots, peeled and cut into chunks
3 cloves garlic, peeled and chopped
2 TB red wine vinegar
1 tin chopped tomatoes
250ml rich beef stock
2 tsp cornflour (mixed with dash cold water)
few sprigs thyme
2 large courgettes, cut into chunks
100g frozen corn
salt and freshly ground black pepper
cooked cauli-rice, optional to serve

Method:

  1. Heat a tablespoon olive oil in a large pan and brown the venison in batches until golden and crispy on the outside. You may need to use a second tablespoon for the second batch. Remove and set aside. (It’s important to get the diced meat well-browned, as it adds great flavour. If you crowd the pan, they will simply simmer in their juices and you won’t get the necessary browning.)
  2. There should still be enough oil in the pan, so use this to gently fry the onions and carrots until the onions have caramelised and softened. Add the garlic halfway through – as garlic tends to burn quickly. You could add a small dash of stock (rather than adding more oil) if the mixture dries out and there is risk of burning.
  3. Add the red wine vinegar which will deglaze the pan. Keep the pan on the heat until the vinegar has cooked out then transfer the mixture to a slow-cooker, along with the browned meat and the chopped tomatoes. Pour in the (hot) rich beef stock and stir in the cornflour mixture. Add the thyme and place the slow cooker on high for 90 minutes.
  4. After 90 minutes, give the mixture a good stir, and add the courgettes – cook for an additional 90 minutes, adding the frozen corn in the last 10-15 minutes.
  5. Season well and serve with cauliflower rice or any other sides of your choice!

Allergens
Gluten
Milk
Sulphites
Wheat (may contain)

weight loss plan

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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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reveal your abs

How to lose belly fat to reveal abs?

 

Want to lose belly fat fast to start seeing those abs?

  • Are you confused as how to lose that stubborn fat around your waist?
  • Frustrated at the lack of progress given the effort you put in?
  • Have you read conflicting information about the best training plans and diet to lose belly fat: HIIT? Increased cardio? Low carb? Low calorie? 

It’s a confusing web of information out there, I totally understand how frustrating it must be to not have clear and accurate information for an issue such as losing belly fat, so hopefully this blog I’ve written will clarify things for you.

Targeted Fat Loss: Myth or Reality?

Can you burn fat from your belly alone?

In short…no!

There is no scientifically proven way to burn fat in particular areas of the body, no amount of sit-ups or abdominal workouts will help lose the fat in this area alone to reveal your abs underneath.

When fat cells are broken down to be used for energy they will be taken from anywhere in the body during exercise. There is no biological way to ensure that only fat cells from the belly area are utilised.

In recent years a study was conducted to investigate the effect of abdominal exercises on abdominal fat, the study took 24 participants who each partook in regular abdominal exercises whilst maintaining a healthy balanced diet. After 6 weeks there was no significant effect of abdominal exercises reducing fat in the belly area, or overall body fat percentage.

The products you see on shopping channels which claim to target these areas to deliver you great looking abs fast, i’m afraid to say are a complete waste of your time and money.

So how do you reveal those abs?

Firstly it’s important to have a basic understanding of how your body burns fat.

In it’s simplest form; fat loss is determined by the amount of calories you consume vs the amount of calories you burn. If you consume less calories than you burn it will result in fat loss.

What about low carb diets for fat loss?

We all know that food is fuel for our body. And like cars using either petrol or diesel, our body can utilise different fuels being either carbs or fat. It’s true if you consume a low carb diet your body will turn to fat as it’s energy source. However! This isn’t a good long term sustainable system for fat loss and can have detrimental effects on your health as the body ‘needs’ both carbs and fat in the body for optimal health.

A good fat loss program will ensure you are consuming the correct amounts of carbs, fats and proteins keeping the body in a metabolically flexible state meaning the body will have the ability to switch from one fuel source to the next; from fats to carbs and carbs to fat. When executed correctly, you’ll have the ability to lose fat on either a high carb or low carb diet depending on how many calories you consume.

So now we know how fat is burned, how do we lose it from the belly area?

The only way you will be able to lose belly fat is to participate in a quality full body training and nutrition program, designed specifically to burn fat in a sustainable way, which will see you lose fat from ‘all’ areas of your body including the belly area.

By doing a plan such as the ART 12 week body transformation program we’ll take you through a series of nutritional phases designed to keep the body in a metabolically flexible state, coupled with a predominately strength training regime with limited cardio, you’ll be burning fat while building lean muscle mass, which over time will lead to a visible reduction of fat in the belly area revealing your already existing ab muscles underneath.

For more information about the ART 12 week body transformation program and how it can help to get you the results you desire visit www.action-reaction-training.com

Olly

If you’ve still got some unanswered questions or fears about signing up to the ART 12 week body transformation programme then visit our FAQ page were we’ve hopefully covered and addressed all your concerns.

Alternatively drop me an email at olly@action-reaction-training.com.

 

COMMENTS:
If you’ve anything you’d like to say about this topic then I’d love to hear it, please post your comments in the feed below…
 

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Do you know what your goals are but you don’t know how to reach them?  Then my 12 week body transformation programme can help you.

My programme will change your life by boosting your body confidence and self-esteem.  The physical changes you will achieve will be great, however the most important aspect is how it will make you feel.

Improving your mindset is our number one goal!

If you have any questions about the plan then drop me an email, I will always respond to you: olly@action-reaction-training.com

Alternatively visit the WEBSITE for more details.

“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 sign up to the 12 week body transformation programme.

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