Easter treats versus staying on track

Easter treats vs. staying on track With the smell of hot cross buns in the air and the Easter break tantalisingly close, there comes the decision of whether to stay on track with training and nutrition or make a beeline straight for the chocolate eggs and buttery Easter treats. Our recommendation… try to strike

How to reduce DOMS

How to reduce DOMS…First things first, what is DOMS?DOMS stands for Delayed Onset Muscle Soreness. It refers to the muscle pain and stiffness that typically develops a day or two after engaging in exercise, particularly when it’s new or intense. It’s the body’s natural inflammatory response to repair the muscles.How can I reduce the

Quick, Easy & Healthy Asian Mince Beef Stir-Fry

Quick, Easy & Healthy Asian Mince Beef Stir-Fry Recipe Bursting with vibrant flavours and packed with protein in every serving, our Asian Mince Beef Stir-Fry is the perfect solution for those busy days when you’re craving take-out treats but don’t want to give up on your nutrition targets. Don’t be put off by the

Protein Yoghurt with Blueberries, Nuts & Seeds

Protein Yoghurt with Blueberries, Nuts & Seeds This is Yasmin's go-to breakfast, 7 days a week! It's packed with protein, vitamins, antioxidants and plenty of other nutrients to help you start your day in the healthiest way and ensure you stay full for hours! Ingredients: 150g 0% fat natural yoghurt 70g blueberries 20g protein

Orange, Lime & Honey Salmon Recipe

Orange, Lime & Honey Salmon Recipe… Brighten up a cold evening with our Orange, lime & honey salmon recipe. It is packed with protein, omega-3 fatty acids, selenium, and vitamins B & C, along with plenty of other nutrients and is so tasty and simple to make, this will quickly become one of your

Increase your Bench Press with the Pin Press…

Improve your Bench press with the Pin Press.. What is the Bench Pin Press? The Bench Pin Press is an excellent exercise variation that can help to improve your maximum load on a standard Barbell Bench Press by addressing how much power you can generate from the bottom of the movement. The exercise is

Healthy eating out options to stay on track…

Healthy Eating Out Options How to stay on track with your diet Staying on track with your diet when eating out can be challenging, but with some planning and mindfulness, you can make healthier choices. Here are our top tips for healthy eating out options to help make sure your results aren't derailed on

Chicken Tray Bake with Gnocci & Carrot

Chicken Tray Bake with Gnocci & Carrot It’s that time of the year where we start craving hearty comfort food; but no one wants to spend hours prepping food in the kitchen and then longer washing up after, and we’re not ready to give up totally on healthy eating for the year just

  • Bulgarian Split Squat exercise

Bulgarian Split Squat – Muscles worked & how to perform…

The Bulgarian Split Squat If there’s one exercise TFR client dread seeing in their programme each month, it has to be the mighty Bulgarian Split Squat. An exercise guaranteed to have your legs quivering by the end of the workout, and your muscles aching the next day! But trust us, we wouldn’t put

Salted Caramel Chocolate & Date Bark Recipe

“Salted Caramel” Chocolate & Date Bark Recipe Sometimes, nothing else will do but a sugar-hit and this twist on the popular Chocolate & Date Bark is so delicious it will soon become your favourite go-to treat! We’ve used a mix of tahini, coconut oil and maple syrup to give the bark a salted