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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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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

Follow me on

JUDE

“Over the last two years, a lot has happened in my life that made me take my eye of the health and fitness ball. At the beginning of the year I started a new job, had a baby and planned to do a loft conversion all at the same time. I know right…madness! It all got a bit much for me and so I stupidly turned to wine, beer and generous helpings of fast food and cake to sooth my stress and anxiety. That was, as I knew at the time, not the best idea and as a result I bloated physically and mentally I was feeling depressed, lethargic and generally down and out.

I knew I needed to sort my selfout which is when I started to look for inspiration on Instagram. I stumbled across one of Olly’s transformation pictures and I thought I’d investigate some more. Within the 10 minutes of clicking the Instagram link to the ART home page I found that I had bought the programme and sat there in a little shock thinking ‘What the hell have I just signed up for?!’.

Let me tell you this right now: 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. I feel free of the stress and anxiety. I feel fresh and energetic. I get up in the morning and I feel ready to go and get on with my life. I’m more focused at work, I have more energy with my family and I’m so much more positive and happy. It’s the best feeling!

The ART programme is fantastic, it’s hard yes, but it’s rewarding in so many different ways. The food and recipes that Olly suggests are so so good that it got me excited about food for the first time in my life Looking forward to coming home to cook something new and different has been fun and I found that cooking it with my partner has given us something to do together when we get home, we both love it…its like Master chef in our flat at the moment!

The support Olly and Kim give you is amazing, always there and always answer questions no matter how stupid you feel the question is. The encouragement and support to get you to where you want to be is fantastic and to top it off, the Facebook community group of people going through the training with you is excellent.

I can’t thank Olly and Kim enough for this programme. Its changed my life, its changed my body into something that I thought I’d never have (Chuffed!) but most importantly it’s helped my mental health.

If you’re reading this and you’re in two minds as to whether you should do this or not. Do it. Believe me. Best thing you’ll ever do! ”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, 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 = £65
  2. Month 2 = £65
  3. Month 3 = £65

SAMI

“Anyone umming and ahhing about whether to take the leap with ART, I’m telling you now – DO IT. It’s a no brainer.

Having spent a month in France for work during Euro 2016, I came back, shall we say, out of shape. A month eating croissants and pain au chocolates can do that to you. That’s when I came across the ART 12 week programme. I can safely say it’s one of the best decisions I’ve made. It’s gruelling, yes. Mentally and physically. But the results are fantastic. I couldn’t be happier. There were some bumps along the way, but I’m glad I persevered.”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, 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 = £65
  2. Month 2 = £65
  3. Month 3 = £65

CARL

“I researched numerous programmes on the internet prior to picking Olly’s programme, my main decisions were based around, this was predominately a weight based programme, I have never been a huge fan of cardio and I could see the results he was getting on his website.

I have always ate reasonably healthy, however this programme has totally changed my diet, I have gained so much knowledge on nutrition and with regards to the food I am eating, I can honestly say I prefer it.  I have noticed improvements not only in my body fat and muscle mass but in my skin and mood.

One of the best things with this programme is you actually deal with Olly himself, not a member of his staff and when I found a week particularly hard he listened and changed the programme accordingly.  With all this said, it is hard but I am extremely pleased with the results and the hard work was definitely worth it.”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, 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 = £65
  2. Month 2 = £65
  3. Month 3 = £65

SIMON

“I first heard of Olly through Up Fitness and have always been impressed with his approach & the results he has achieved with his clients. I always think it is important to work with someone who practices what they preach and when you look at Olly’s track record i think it’s fair to say he does exactly that.

I took on the ART programme during the Chrismas period which for myself always coincides with when I lose focus particularly with my diet. I was delighted with the outcome of the programme & the results I achieved. Olly is always on hand to answer your questions & give encouragement.

For me I have always thrived on accountability and this is what this programme offers. The Facebook forum is a fantastic tool which allows you to reach out to others whether it be support or just general banter.

Great programme, top lad. Thanks Olly. ”

 

 

COST = £195 incl VAT for the full 12 weeks (less than £17 per week, 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 = £65
  2. Month 2 = £65
  3. Month 3 = £65

Olly Foster online personal trainer

How to choose the right fitness program for you?

You get what you pay for…

In this day and age this old saying still holds value and as the fitness industry continues to boom I’m here to warn you that this saying is more important than ever.

With the recent Black Friday and Christmas discount deals I’m amazed how some trainers are able to discount their services by 30% and more. Granted we at ART ran a discount of 15%, which on reflection was perhaps too great as our current cost is on point for the service we provide.

Now don’t get me wrong, my goal and passion is to help people achieve the body they desire, however it’s vital that I’m able to place value my time and experience and cover our overheads such as the systems we use and the great staff we have to make sure the business runs smooth, efficient and effectively as possible for a positive client experience.

“We are by no means the cheapest online product on the market but I know we are worth every penny.” 

When trainers are able to sell online plans at such ridiculously low prices do you really think the program is right for you?

Do you also think that you will be dealing directly with the face who fronts the plan?

I’m sorry to say that in almost all cases it won’t be the right plan for you and and you won’t be dealing with the face who fronts the plan.

Personalisation is key

When it comes to fitness and especially nutrition, in order for it to be successful and maintainable, the plan has to be bespoke to a certain degree. It’s important that the trainer for example sees your current stats and knows your activity level, knows of any medical issues or health concerns before they are able to set you a starting calorific intake. This intake would also need to be continually adjusted in order to get the best out of you.

Training plans themselves can be a little more generic but must have scope for alternations based on the client. The client may not have all the equipment in their gym that is required, they may have an injury or they simply may not feel comfortable doing a particular exercise. Therefore you should be able to email or contact the trainer to address these concerns and have suitable changes made.

It’s unlikely that a program selling for £100 or less can factor in all these requirements. The amount of time and dedication needed to communicate with clients would mean they would be working for less than the minimum wage so something is clearly a miss.

Quality time online with your trainer is needed

Now I’m not trying to badmouth any fellow competitors here directly, I’m just bemused how they can offer such services without it being a generic cookie cutter plan. I’ve been in this industry a long time, more than most, and I know the level of time needed with each client directly to get the best out of them in the healthiest manner possible with the confidence that I’m educating them at the same time.

This is why here at ART we keep things on a relatively small scale in order to make sure every client gets or has the access to the same level of service throughout. We were recently very open and honest as to why we needed to put our prices back up, which is all related to providing the best online 1-1 personal training service in the UK.

Beware of scammers

So please take all this into consideration when looking to sign up to an online program. There are some fantastic, valuable services out there, which can genuinely help you as an individual, however there are also more and more scam artists who are too keen to take your money and provide you with some crap that might work with 1 in 20 people. I’m not keen on those odds so I know what I would be doing.

Do your research; ask some questions and then make an informed decision based on the response you receive.

 

“Price is what you pay, value is what you get”

 

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.

Follow me on

Olly Foster diet plan

Chermoula Chicken and Quinoa Salad

A deeply-flavoured, delicious chicken salad which requires a bit of complicated prep – but it will be worth it in the end!

Serves 2

Calories per serving = 463 kCal

Macros per serving:

  • FATS – 17.4g
    • of which saturates 2.5g
  • CARBS – 29.5g
    • of which sugars 5.5g
  • PROTEIN – 43g

Ingredients:

2 x ATHLEAT skinless, deboned chicken breasts
large handful flat leaf parsley leaves (15g)
large handful coriander leaves (10g)
2 cloves garlic, peeled
3 TB lemon juice
2 TB olive oil
2 tsp ground cumin
100g mixed quinoa, rinsed
2 cups baby spinach leaves
1 tomato, sliced
salt and freshly ground black pepper
zest of ½ lemon zest

Method:

  1. Place the chicken breasts between two sheets of parchment paper and pound with a mallet until thinner (but even in thickness).
  2. Place the parsley, coriander, garlic, lemon juice, olive oil and cumin into a mini food processor and blitz well.
  3. Cover the chicken with this marinade and place in the fridge overnight.
  4. When ready to cook, preheat the oven to 200°C.
  5. Place a long piece of foil into a roasting tray and place the marinated chicken on top. Close the foil in on itself creating a secure ‘parcel’. Bake in the oven for 20-25 min.
  6. In the meantime, cook the quinoa according to packet instructions.
  7. Assemble the salad by plating up the cooked quinoa, baby spinach leaves and sliced tomato.
  8. When the chicken is done, carefully remove from the foil parcel and slice into thinner strips. Add the chicken to the salad (drizzling over any chicken / marinade juices from the foil parcel) and finely grate over lemon zest. Season with salt and freshly ground black pepper.


Olly Foster diet plan

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

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

Follow me on

Olly Fosters nutrition plan

Comforting Spiced Chickpea Bowl

A spicy bowl of high-fibre goodness – and vegan-friendly. The cayenne pepper can be adjusted to your liking, so keep tasting the pot while its cooking away. The recipe calls for a pinch of ground cloves, but cloves can really overpower a dish so make it very stingy pinch – barely your fingertips!

Serves 2

Calories per serving = 302 kCal

Macros per serving:

  • FATS – 10.5g
    • of which saturates 1.2g
  • CARBS – 32g
    • of which sugars 13.4g
  • PROTEIN – 12.8g

Ingredients:

1 TB olive oil
1 onion, peeled and finely sliced
2 cloves garlic, peeled and finely diced
2 tsp ginger paste
2 tsp ground cumin
2 tsp ground coriander
1 tsp cayenne pepper (adjust to your liking)
1 cinnamon stick
tiny pinch ground cloves
1 tin chickpeas, drained
1 tin chopped tomatoes
500g vegetable stock
chopped parsley, to garnish

Method:

  1. Heat the olive oil in a large pan and add the onions, gently frying until softened.
  2. Add the garlic, ginger, cumin, coriander, cayenne pepper, cinnamon stick and a very small pinch of ground cloves. Continue to fry until the spices cook out, then tip in the drained chickpeas, chopped tomatoes and vegetable stock.
  3. Simmer over medium heat for 20 minutes, partially covered. Remove the lid completely for the last 5 minutes and when the mixture thickens sufficiently and all the stock has reduced, taste and season with salt and freshly ground black pepper if needed.
  4. Divide between two bowls and garnish with chopped parsley.

Allergens
Celery (may contain)
Wheat (may contain)

Olly Fosters nutrition plan

 

 

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

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

Follow me on

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

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

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

Follow me on

Olly Fosters online nutrition plan

Slimmer’s Sausage and Creamy Cauliflower Mash

A decadent classic, turned on its head ensuring you are getting high-fibre, low-carb, gluten-free goodness – just in time for winter, where a bowl of “bangers and mash” is just what the doctor ordered!

Serves 2

Calories per serving = 437 kCal 

Macros per serving:

  • FATS – 20.7g
    • of which saturates 5g
  • CARBS – 28.4g
    • of which sugars 9.2g
  • PROTEIN – 31.9g

Ingredients:

1 tsp olive oil
4 x ATHLEAT Gluten-free Chicken Sausages
400g cauliflower florets
30g fat-free cream cheese
salt and white pepper
1 TB olive oil
1 medium onion, peeled and sliced
2 star anise
3 sprigs rosemary
2 garlic cloves, peeled and finely chopped
1 cup rich beef stock
1 tsp cornflour mixed with 1 TB cold water
freshly ground black pepper

Method:

  1. Preheat the oven to 180°C.
  2. Brush some olive oil on each of the 4 sausages, then place on a greased baking tray. Bake in the oven for 15-20 minutes, turning the sausages halfway. Set aside to keep warm.
  3. For the mash, boil the cauliflower florets in salted water until tender. Drain and mash well. Transfer the mashed cauliflower to a mini food processor and blitz until completely smooth. Add the cream cheese, salt and white pepper and mix well to combine. Set aside to keep warm.
  4. In the meantime, make the onion gravy. Heat the olive oil in a pan and add the onion, star anise, rosemary sprigs and garlic. Cook gently until softened, then increase the heat to caramelise. Pour in the rich beef stock and the cornflour mix and simmer until the gravy thickens. Discard the rosemary and star anise before serving.
  5. Serve the cooked sausages on a bed of creamy mash and drizzle over the thick onion gravy.

Allergens
Gluten
Milk
Sulphites
Wheat (may contain)

Olly Fosters online nutrition plan

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

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

Follow me on