Lee Murphy Fitness Coach

15/06/2026

Lamb Kofta and homemade Turkish bulgar pilaf

Meat cooked on wood and charcoal 🪵🔥

Splendid 💪🏼👌🏻

13/06/2026

The first thing you put in your body after sleep (recovery) should be extremely important to you.

I go for award winning Exhale organic coffee! No more supermarket gone off coffee beans that have no antioxidant benefits!

Also i put a dash of Turmeric & Ginger, 2 powerhouses in the anti inflammatory herbs.

Keep inflammation down, exercise, move, and keep stress low and you will feel so much better day to day.

09/06/2026

So i bought these eggs from Center parks which were amazing! (From a local farm)

What Ive learnt is there is a number on the eggs that tell you which category the chickens that lay them are in! 0 being organic and completely free to roam, and 3 being caged, feed grains and poorly treated. Check the egg numbers for the most nutrient dense eggs 🥚

04/06/2026

Whats everyone’s go to Protein Oats recipe??

Atm i am loving 100g of oats, scoop of chocolate whey, crushed 20g walmuts, teaspoon of chia seeds, honey and some raisins. Bloody lovely lol 😋

04/06/2026

If your Children love cereal, and you want to give them something that is not completely full of sugar and s**t, give these a try, chocolate ones are really nice and they are just 6 ingredients 😃👌🏻

31/05/2026

Post workout Fuel and first food of today.

Ribeye steak in Texan seasoning
Spinach buttery eggs
Avocado with olive oil and chilli flakes

10 minute meal to make, so much flavour and great nutrition! Give it a go 😃👌🏻

27/05/2026

Whether its the Gym, Football, Self Defence, or any activity, making sure our kids know the importance of fitness and being there best selfs is massively important in my eyes!!

Im very lucky to have 3 amazing healthy lads who keep me on my toes, and being a Dad thats active, means i can join in with them and hopefully one day, maybe even my Grandchildren!

Being a healthy fit and strong person doesn’t just benefit you, it will benefit your Family and show your children the right path.

If you’re a parent stuck in a rut of bad nutrition, unhealthy habits, and you’re not quite sure where to start, then i can help.

Online coaching programs available, extremely affordable, nutrition guides set, gym or home workouts also, and all my knowledge of how to make this a lifestyle change you actually enjoy and not a chore that your bored with after 8 weeks or so!!

Message for a chat, i would love to help ❤️💪🏼

26/05/2026

New Study thats out.

Did you know just 10 minutes a day of vigorous exercise can help your chances against all course mortality by 50%

Heart attacks 50%
Cancer 40%
Type 2 Diabetes 50%

Thats insane!

Whether you use a punchbag, or weight train with intensity, or have a kick around with your kids, as long as the total time of at least 10 minutes over the course of the day, you are getting your heart rate up to at least 70% max, this will help against disease.

Eat well 80% of the time, move more and get that heart rate up 10 mins a day and your’ll be healthier than 90% of people 😃👌🏻

24/05/2026

14/05/2026

Some of my meals over the last week or so, with a takeaway and some treats here and there of course, its just about making better choices most the time. Keep it simple and its a doddle 😃💪🏼