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16.01.2022 PROBIOTICS, PREBIOTICS & FIBRE Probiotics & Prebiotics have a symbiotic relationship allowing them to interact in a beneficial way when they are consumed together! A healthy gut helps reduce the risk of many chronic diseases and can play a role in boosting our immune system, mood/mental health and aid in fat loss.... PROBIOTICS Probiotics are live micro-organisms that live in our gut helping to maintain a healthy gut & assist overall health. They help: Our body digest food Keep bad bacteria from making you sick The most common types of probiotics are: Lactobacillus. Bifidobacterium. Found in foods such as: Yoghurt Kimchi Kombucha Sauerkraut Kefir If you feel you need supplementation, don’t hesitate to reach out to a qualified health professional as different probiotics may have different effects on each individual. PREBIOTICS Prebiotics are a type of fibre that work as a fuel source to stimulate the selective growth of beneficial gut bacteria. Prebiotics: Are resistant to digestion Are fermented by gut microbes Promote the growth of good bacteria Found in: Many fruits, vegetables & wholegrain foods! More specifically: Garlic Onion Leek Asparagus Banana (Unripe) Oats & Barley Legumes Nuts Both probiotics & prebiotics are needed for a healthy gut balance! For those who consume a high fibre diet, supplementation may not be needed.

11.01.2022 PUSH UPS Improve your technique Key focus points for a push up:... Shoulders over/in line with wrists Ribs tucked with core switched on Pelvis tucked (posterior tilt) with glutes engaged Elbows travelling at a 45 degree angle from the body Shoulder blades back and down Head moves in line with the body Common Mistakes? Elbows flaring out No core engagement/heavy arch in back No glute engagement/bottom sticking up Hands too far forwards Leading with head/chin Shoot through a DM if you need any help perfecting your push up

09.01.2022 SWEET SNACK RECIPE After a super easy, sweet, chocolatey snack? Who isn’t! ... Give this Chocolate Protein Mousse a try today! INGREDIENTS 3 Egg Whites 30g scoop of Chocolate Protein Powder 1 Tablespoon Cacao Powder 1 teaspoon Sugar of choice or Sweetener 2 teaspoons Chia Seeds METHOD Whisk eggs until stiff. (Electric whisk works a treat here!) Fold in protein, chia seeds and cacao powder. Refrigerate for an hour. Serve with some delicious toppings - personally loving berries, banana and/or grated chocolate! Enjoy

08.01.2022 LETS TALK INFLAMMATION Save this post! It is no surprise that most of the foods that inflame us are generally food that we should be trying to minimises for our health anyway! (Highly processed foods, refined sugar/carbs, deep fried foods, processed meat, soft drinks need I go on?) ... But on a serious note, chronic inflammation has been linked to many chronic diseases! Through increasing your intake of anti-inflammatory foods, you may be able to decrease the risk of inflammatory linked chronic diseases. The following list has a high focus on fruits & vegetables for a high dietary antioxidant intake! Top Anti Inflammatory Foods Include: Berries: Have high amounts of antioxidant anthocyanin which are shown to block inflammation in our bodies Green Leafy Vegetables: Have high amounts of antioxidants & polyphenols Oily/Fatty Fish: High in EPA & DHA which help reduce inflammation (can easily be supplemented for benefits if you dislike or do not get a high level of fatty fish in!) Tumeric: High in Curcumin, a powerful anti-inflammatory nutrient. However, if needed (for people with high levels of inflammation, a Curcumin supplement is more effective as it is hard to get enough from turmeric alone. Tomatoes: Contain Lycopene (an antioxidant) which is better absorbed with a fat source such as Olive Oil Olive Oil: Rich in mono unsaturated fats Garlic: Contains allicin & sulfur which help reducing inflammation in our bodies Avocado: Monounsaturated fat full of oleic acid Nuts: High in Omegas which help reduce inflammation Note: Antioxidants prevent damage caused in the body by free radicals by neutralising them. Please reach out if you need any help digesting that info or want to learn more!

07.01.2022 Layered Christmas Crackles Want to bring a simple yet classic treat to this years Christmas party? Try these flavoursome layered chocolate crackles - chocolate with mint, coconut & salted caramel to be precise ... This recipe has minimal ingredients and quick prep time - using only our favourite 2 brands of sweet ingredients- @picochocolate & @macro_wholefoods Enjoy! INGREDIENTS 1 block of each @picochocolate : - Mint Crisp - Coconut M*lk - Salted Caramel 100g @macro_wholefoods Puffed Multigrain Blend 2 Tablespoons @macro_wholefoods Coconut Oil 5 Tablespoons @macro_wholefoods Rice Malt Syrup 2 Tablespoons @macro_wholefoods Desiccated Coconut METHOD 1. Melt Mint Crisp Chocolate into a bowl - scoop 1 heaped teaspoon into each cupcake case. Place in fridge to set. 2. While setting, heat Coconut M*lk Chocolate, Coconut Oil & Rice Malt Syrup in a large pot - add in Puffed Blend once ingredients are melted and mix through b 3. Place 1-2 Heaped Tablespoons of mixture in each cupcake case on top of chocolate base and pack down into shape. 4. Melt Salted Caramel Chocolate and drizzle over the top of each - follow by sprinkling with desiccated coconut. 5. Set for 2 hours in the fridge & enjoy