A home body weight workout is an ace tool if you are stretched for time to get to the gym. So I have put together a few circuits for you to try out and would love to hear your feedback from them. Now these workouts will not get you ripped like true weight training in the gym would however if you are short on time or it just isn’t possible for you to get to the gym, as long as you perform these exercises with good time under tension technique and with enough intensity, your heart rate will be elevated substantially and your muscles would have been put through some paces.
Mountain climber: 5 sets, 30 reps
7-10 “coffee ice cubes” Take your TRKG coffee beans and grind them well. Make up a batch of beautiful smelling coffee and leave to cool. Once cool, pour into an ice cube tray and freeze as normal.
2 tbsp. of vanilla TRKG protein isolate (Or use chocolate mint for that added flavour)
150mls of cold water
Place all of your ingredients into a blender, nutri-bullet or ninja and blend up until smooth. Depending on how thick you like your smoothies add more water should you wish.
250g Quark/fat free yogurt – use greek as it’s thicker
50g vanilla TRKG protein powder
1 capful of vanilla skinny syrup
Place all of the ingredients in a bowl and whisk up for a few minutes. It doesn’t matter of some of the blueberries remain whole, it just adds to the texture. Transfer the mixture to a freezer proof bowl and place in the freezer for 30 minutes. Remove from the freezer and give it a good stir with a fork before returning back to the freezer. Repeat the process every 30-40 minutes 2 or 3 times until the mixture is thick and creamy.
Remove approximately 10 minutes before serving – Serves 3 people
Natural Bodybuilder, food fanatic, inventor of incredible macro friendly recipes and peanut butter fiend!
Full time surgical nurse, mum of two very active children and an owner of a HUGE dog and husband! I first started bodybuilding 12 years BC (Before Children). When they came along I gave my passion up to focus on raising a family and needing to earn decent living. However the passion of creating healthy meals, snacks and puddings never left me. I was constantly in the kitchen wanting to create more and more “Macro friendly” plates of delciousness!
I decided to get back into bodybuilding back in 2014, the pull of the stage was too great for me to ignore so “prep life” began! TRKG and their products kept me sane all the way through my prep, especially in the last few weeks before stage. I now use all the products on a daily basis, on and off season and LURVE the Vermont peanut butters they have brought in!
Titles and competition wins:
British Champion Miss Athletic 2015 BNBF
4th placing in the UK, British finals Athletic class BNBF 2015
IBFA Trained figure class winner 2105
Mr Bolton Classic class winner – trained figure 2015
IBFA British top ten 2015 – Trained Figure
Favourite “cutting” meal: Mango and lime chicken served with a massive salad and gherkins!
Favourite “bulking” meal: My famous #oatpornchallenge – oats, protein isolate, peanut butter (its crunchy or it doesn’t count), with some chocolate m&m’s and any flavour of skinny syrups.
Favourite exercise: Got to be a decent heavy squat – back squat with an Olympic bar in my favourite shoes!
Least favourite exercise: Walking DB lunges! They make me puke – but an awesome exercise to get deep cuts in your quads.
Plans for competing next: Due to a bad shoulder injury I will next be competing in 2017 – it gives me enough time to recover from the injury (you MUST listen to your body) and enough time to build some decent size too.
If you need any guidance on nutritional intake, training advice or anything else get in touch and i’ll be happy to help!
175g Cannalleni beans
28g coconut flour
30g coconut whey isolate (This can be substituted for vanilla or a different flavour of your choice)
100g liquid egg whites
1 whole egg
2 caps of vanilla skinny syrup
Grind up the cannalleni beans in a food processor along with the coconut flour and the whey isolate until a “batter” is formed. Next add in the egg whites and the whole egg and blitz together again util fully combined. Divide evenly into cupcake cases and bake in the oven at 200 degrees for approximately 15-20 minutes. They should be firm on the top but remain “squidgy” in the middle.
Makes 11 brownies:
Macros per brownie:
- 3 tbsp. cocoa powder
- 2 scoops chocolate whey protein powder
- 20g oats
- 1 egg
- 2 tbsp honey
- 3 capfuls of TRKG Salted caramel Skinny Syrups
- 1 tsp baking powder
- 1 tsp coconut oil
- 2 tbsp. chopped nuts
English Toffee – Low Carb Protein Mug Cake
Cook time is 1- 2 minutes
- 1 scoop Lean Series whey protein – Vanilla
- 1 Egg white
- ¼ Tsp Baking powder
- 2 Tbsp Skimmed Milk or Almond milk
- 3 Tbsp of English Toffee SkinnySyrup
- Mix all the dry ingredients in a mug with a fork until well blended and there are no lumps
- Add in the egg white and milk and mix until smooth
- Microwave for around 1 minute on high (give or take some time depending on your microwave), keep an eye on it, If it starts to bubble over the top stop microwaving and press the batter back into mug with a fork, and continue microwaving.
When finished, the cake should be cooked but still very moist. It’s okay if not all the batter has cooked.
Then Drizzle it in English Toffee SkinnySyrup!