For Fitness Sakes

For Fitness Sakes I'm a personal training, kickboxing chef, lover of fitness, food and the outdoors, here to inspire

Now, anyone that knows me personally knows that I've assigned this month to do more cardio... and also rehab my back a b...
07/08/2025

Now, anyone that knows me personally knows that I've assigned this month to do more cardio... and also rehab my back a bit...well when my gym partner suggested a little bench session to help him try for a PR tonight I couldn't resist...as I was helping him tweak his form to get the most out of the movement I also made a few tweaks to my own bench press set up, body position, hand position, leg drive... and I only went and benched 110kg for the first time ever...and smoothly at that...admittedly I then got cocky and failed 115kg 😅... But 🤫 a PR is a PR 😎... However because I wasn't at all expecting to PR tonight...I wasn't recording... Which I'm sure everyone is super sad about 😅🤣... So you'll have to enjoy this smiley picture of me sitting in the car post gym session 😎🤣

Keep moving, keep lifting, and enjoy what you do in the gym... Come away smiling, as I have tonight.

The only bad session is the one you didn't do.




Soooo.....I've slipped off the wagon lately 😅 so here is the meal that I've chosen to kickstart me back on my journey......
29/05/2025

Soooo.....I've slipped off the wagon lately 😅 so here is the meal that I've chosen to kickstart me back on my journey... an easy and quick lunch or dinner to help you hit your protein and calorie targets....

1x bag of stir fry vegetables
2x protein noodle nests
350g chicken breast cooked and diced
150g Low calorie sweet chilli sauce
Sesame seeds for topping...

It's as easy as....
• Cooking the noodles as per the instructions and immediately plunging them into cold water to stop them over cooking and then drain them,
•Toss together all of the ingredients apart from the sesame seeds and 50g of the sauce,
•Portion into two containers and use the left over sauce and sesame seeds to top your delicious crunchy chicken noodle salads,
•refrigerate and enjoy over the next couple of days.

Coming in at under 600 calories and packing a whopping 70g of protein this is one of those dishes you'd be silly not to try, especially whilst the weather is nice 👌🏻💪🏻😎☀️

Keeping fit and exercising isn't always just about pounding away on the treadmill and lifting weights... Far from it.......
09/05/2025

Keeping fit and exercising isn't always just about pounding away on the treadmill and lifting weights... Far from it.... Exercise can come in all shapes and forms... If it's getting your blood pumping and your joints moving it can only serve to keep you fit and mobile for the years ahead...

I've recently bought myself a BMX at the age of 33... Obviously ...because I'm cool 😅... And what I've realised is an hour or two outside riding around, challenging my body to work in a different way than it ever has before, using deep hidden muscles to keep my balance and pull and push and drive and turn and spin doesn't feel like exercise...it's fun and a learning process and interesting and I think that's what alot of people are missing in their lives... A fun and interesting way to exercise... It's all too familiar to think... "I want to lose weight, so I'll jump on the treadmill at the gym ...that'll help... But god I hate it because it's so boring" now I'm not saying treadmills don't have a place in your fitness routine...but what I'm saying is we are all adults and we can make choices... Why not choose something you enjoy that also gets you moving....why not try something new?... alot of us don't get too many chances to feel like a kid again, experience that childlike amusement and thrill of their first bunny hop or wheelie...I've laughed loads over the last couple of nights...mainly at myself... Whilst getting in a little extra exercise and learning a new skill that hopefully one day, maybe... just maybe ...might make my son think I'm cool 😅😎
The sun's out and the evenings are longer... Maybe take this time to learn a new skill, find a new fun way of getting a little more fresh air and exercise... It can literally only do you good 😁



For those that have reached out for this recipe...your not going to believe how easy it is....3x Weetabix Skimmed milk10...
26/02/2025

For those that have reached out for this recipe...your not going to believe how easy it is....

3x Weetabix
Skimmed milk
100g 0% greek yoghurt
1 scoop vanilla protein powder
Frozen blueberries
1/2 Banana sliced

Recipe;
•Place Your Weetabix in the bottom of your container,
•Add just enough milk to only just saturate them... You don't want them wet...just ... Moist 👀...any milk left in the container after about thirty seconds...pour it off or it will be too wet,
• Mix together your yoghurt and protein powder... Really REALLY well...we don't want powdery lumps 🤢,
• Top your Weetabix with the protein infused yoghurt and smooth out to an even layer,
• Sprinkle over your frozen blueberries and the banana slices,
• Leave to set over night and enjoy the next morning...

The yoghurt will stiffen up as the protein powder thickens it and the Weetabix absorbs a little more moisture and the blueberries will defrost and leave little pools and swirls of blueberry juice which looks 😍

These are good in the fridge for a few days... I probably wouldn't push it past three days though or the banana will be grim 😅...

It's like having a vanilla and blueberry cheesecake style dessert ... But for breakfast 💪🏻🤩

Simple, quick, tasty and good on calories and protein 👌🏻

And if you're really pushed for time or on those mornings you wake up and realise you've forgotten to prep...you can throw this together before work in about five minutes and eat it at your desk ...still delicious 👌🏻










A 1600cal day of eating...Breakfast - over night Weetabix - 450 calories + 40g protein2x Pulled chicken, couscous + sal...
26/02/2025

A 1600cal day of eating...

Breakfast - over night Weetabix - 450 calories + 40g protein

2x Pulled chicken, couscous + salad + quick pickled cucumber and radish - 500 calories + 31g protein each

Dessert - 0% greek yoghurt + vanilla protein + 10cal jelly + fruit salad - 200 calories + 30g protein

Now full transparency... I'm human... I had a white coffees with sugar and a cookie after lunch because I was craving something sweet... Ive noticed when I'm tired I'm way more susceptable to giving in to temptation... Well I'm tired today...so the cookie slipped past the net 😅

But I'm still under my 2000calorie daily goal which is what counts at the minute...

It's not about completely restricting your diet to the point where it's unsustainable.... It's about being self aware, having an honest conversation with yourself and making a decision based on all the information available... For me that meant I enjoyed a cookie whilst still staying within my calorie deficit 💪🏻






Creamy pesto chicken with rice and veggies, one pot, barely any washing up, low cal, super filling, high in protein ...r...
05/01/2025

Creamy pesto chicken with rice and veggies, one pot, barely any washing up, low cal, super filling, high in protein ...recipe below...💪🏻😎

It's as simple as;

• Separate the above ingredients evenly between 4 oven safe bowls
• Season with salt and pepper, (I also added some Italian herbs and chilli flakes as I like a little background hum of heat)
• Place Into a preheated oven at 190°c for between 30-45 minutes (I checked mine at 30minutes but it needed a smidge longer for the rice to fully cook...but my oven is as old as time itself so check and adjust timings as necessary for your home)
• Either eat straight away 🤤 or allow them to cool and pop in the fridge for the coming days 💪🏻🍗

These pots pack a whopping 76g protein at a very respectable 716 calories 😁



Just a guy hanging out at the bar on a Saturday night ... Where else would anyone be 😜😎
26/10/2024

Just a guy hanging out at the bar on a Saturday night ... Where else would anyone be 😜😎












Finding strength in eachother;I'm lucky enough to have found myself with someone who not only encourages my passion for ...
23/10/2024

Finding strength in eachother;

I'm lucky enough to have found myself with someone who not only encourages my passion for fitness and helps me push forwards towards my own goals but who has also actively partaken in the pursuit alongside me chasing her own goals...
This is

As much as this post is a mini brag.... The message I want to get across.... is you'll find the journey alot more fun if you can find someone to share it with....

Someone to keep you accountable,
Someone to celebrate the wins with,
Someone who helps lift you back onto the wagon when you inevitably fall off...

Whether that's a friend, a colleague, a life partner or even an online group... Making sure you have a support system in place is KEY to achieving your goals in fitness... and in life.





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