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Food Friday: Raspberry and Lemon Overnight Oats

At our studio we start early. Our first session is 5.45am, so that means, as a trainer, we have to get up, get ready, and get out to be at the studio for 5.30am.

Out of all of our Elite Trainers, I actually live furthest away, so I get up at 4.45am on those days. As you can imagine, not just to maximise my sleep time but to make sure I’m not late, doing all of this stuff faster than a greased up ferret on a waterslide is pretty important!

Now, I’ll repeat until I’m struck down by a falling piano that oats (porridge) are the breakfast of champions. Add in a protein source, and you have everything you need in one cockle-warming, inviting bowl of goodness. But traditionally they’re not all that fast to make, and particularly if you do them in the microwave, are a bit of a liability… Porridge volcano, anyone?

So if you’re in a hurry in the mornings, Overnight Oats are the revelation you’ve been waiting for. If you find them a bit boring, or just need ideas to spice them up, try this high-protein, fruity recipe:



5 Pancake Recipes That Won’t Expand Your Waistline

Pancake-Toppings

If you’ve been a follower for a while, you’ll know here at PW we’re huge pancake fans! They’re a bit of a staple around here, and it’s not just the adults, my one year old Max loves our Speedy Pancake recipe!

Being Pancake Day, the internet is awash with pancake recipes today. So instead of posting another one, I thought I’d do the work for you and round up 5 of the best recipes you can whip up this evening.



Ditch the Baby Fat: 3 Biggest Weight Loss Mistakes made by New Mums

I’ve been getting mums back into shape for a long time! But being a new dad to an 8 month old, only now have I been so close to someone nursing and raising a tiny human! It’s easy to take on too much in this situation, but here’s the top 3 biggest mistakes I see from new mums looking to get their body back:

#1 – Starting too soon

It doesn’t matter whether your new arrival came into the world the usual way or entered through the sunroof. Unless it was left on your doorstep by a stork, your body has been through a lot hormonally, physically, and mentally. It needs time to adjust.

Apart from light walking or gentle swimming, give it at least 6 weeks before you start an exercise programme. And even then build up s-l-o-w-l-y! Doing too much too soon can very quickly lead to exhaustion, and apart from increasing the chances of getting injured, when your body’s exhausted it will hold onto every resource it has to combat that – including body fat!

So keep it light to start, and really take your time building up.

Mum Angie and daughter Gracie getting in a workout together taken by her other daughter Abbi

Mum Angie and daughter Gracie getting in a workout together taken by her other daughter Abbi

#2 – Wanting results yesterday

You’ve watched your body expand for several months. So many mums, particularly towards the end of a pregnancy, are already starting to plan what they’re going to do to get in shape again. You want weight loss, and you want it now!

Relax. Being in a hurry to drop the ‘baby weight’ is a HUGE mistake….



32 arse-kicking quotes about fitness, life, and being awesome

Sometimes we need a kick up the backside to keep moving forward. Sometimes we just need reminding what we already knew. Here’s 32 of those little reminders to light or re-light that fire inside you and get you kicking arse in your life.

Please add your own favourites in the comment section below!

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

“I’ve not failed 10,000 times, I’ve successfully found 10,000 ways that didn’t work” – Thomas Edison

“Continuous effort – Not strength or intelligence – is the key to unlocking our potential” – Winston Churchill

“My only fault is that I don’t realize how great I really am.” – Muhammad Ali

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“Passion trumps everything” – Dave Tate

“You can’t get rid of it with exercise alone. You can do the most vigorous exercise and only burn up 300 calories in an hour. If you’ve got fat on your body, the exercise firms and tones the muscles. But when you use that tape measure, what makes it bigger? It’s the fat!” – Jack LaLanne



Spotlight Sunday – Tracie Tomkinson! “I never thought I’d see the day where I couldn’t wait to put a dress on and go to a wedding.”

I have battled with my weight for most of my adult life, always putting it down to baby weight because that was easier than just admitting I didn’t have the will power to actually do anything about it!!

My before photo is a VERY rare item, as like most people who aren’t happy with themselves I always hid behind the camera, but being on holiday and having a husband with a camera phone I couldn’t avoid this one being taken, and I was horrified when my hubbie put it on Facebook. But still I didn’t have the willpower to fight the battle.

Tracie Before and After

It took me several more years to realise no one was going to magic the weight away and I plucked up the courage to join Curves, for the first time in my life I was doing exercise on a regular basis and it felt good.

Then sadly life got in my way when I lost my dad in 2010, I suddenly had my world turned upside down, and it was easier to eat donuts and pizza than actually care about myself and what I looked like, I quickly ballooned from a tight size 14 to an incredibly tight 16, and I certainly wouldn’t actually admit I was really an 18….



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