Strawberry Protein Cheesecake

Ingredients: 1 cup extra light cream cheese 1 cup low fat cottage cheese 2 eggs 1/2 a cup of fat-free plain greek yoghurt 1/2 a cup of Strawberry EHPlabs OxyWhey 1/4 cup Splenda or similar artificial sweetener 1 teaspoon of vanilla extract 1 cup fresh or frozen stawberries Method: Preheat oven to 190°C. Grease a non-stick round cake tin…

Anabolic Window – True or False ?

You walk into the gym, do some cardio and smash a killer workout. Now what? Obviously you must drink a protein shake within one hour of finishing your workout, If you don’t your muscles won’t grow and the workout will be wasted. Im sure we have all heard this plenty of times. If you ever…

Chicken and Sweet Potato Bake

Ingredients: 500g sweet potato 500g low-carb white potato 150g bacon – fat cut off and cooked 500g chicken breast – diced and cooked 1 cup of skim milk 2 whole eggs 1 salt reduced chicken or vegetable stock cube 1 cup of high protein cheese or low-fat mozzarella salt and pepper Method: Preheat oven to…

Stunting your own fat loss

Stunting your own fat loss Weight loss is not an easy process on its own, but stalling your progress by going through wrong processes could mean you’re standing in your own way. There’s a chance you could be self-sabotaging the fat loss process without you even knowing it. Find out what all to look for,…

Salt and Pepper Calamari

Ingredients: Calamari 500g fresh calamari rings 2 tablespoons of plain wholemeal flour 1 teaspoon of table salt 1/2 a teaspoon of black pepper extra virgin olive oil – for cooking Salad 4 leaf salad mix 120g tinned beetroot wedges 60g danish feta cheese balsamic vinegar Method: Add all dry ingredients to a large bowl and mix…

Meal Prep Made Simple

A guide to meal prep made simple “Failing to prepare is preparing to fail” Regardless of your fitness goals we all know that nutrition plays the MOST important role with regards to the final outcome, so then why is that that so many people leave the most crucial part to their success health wise (meal…

Savoury Chicken Rice Muffins

Ingredients:  230g pre-cooked basmati rice 250g cooked chicken breast 75g bacon (fat cut off) 110g high protein cheese + 45g mozzarella cheese 120g semi dried tomatoes 2 whole eggs salt and pepper Method:  Preheat oven to 200°C. Grease a 12 hole muffin tin with olive oil. Combine all ingredients in a large bowl and mix thoroughly…

Bulking Bad

Now I’m not talking about going on a holiday and eating junk food left right and center to pick up some fat and calling that bulking . Im talking about people “bulking” and adding weight too fast, the whole point of bulking is to basically put on as much muscle as possible. But how much…

Cookie Dough Protein Balls

Ingredients: 40g (1/2 cup) EHPlabs Vanilla OxyWhey 60g Natural peanut butter 15g honey 15ml water (may need more) 20g dark chocolate 10g coconut flour Method: Combine all ingredients in a large bowl and mix thoroughly until it forms a dough like consistency (if needed add more water a few drops at a time) Roll mixture…

Pumpkin Muffins

Ingredients: olive oil cooking spray 2 cups self-raising flour 2 tablespoons finely chopped fresh flat-leaf parsley leaves 2 green onions, thinly sliced half a teaspoon of chilli flakes 1 1/4 cups mashed pumpkin (see note) 30g Alfa One rice bran oil spread, melted, cooled 1 egg, lightly beaten 2 tablespoons reduced-fat milk Method: Preheat oven…