How Reframing Weight Loss As Budgeting Helps Make Sense Of It All

August 23, 2016

fitness writer bodybuilding dieting

How good are you at handling your finances? Bear with me. This does have something to do with health and fitness!

I recently had a massive communication breakthrough about bodybuilding. So big, so rewarding, that I whooped when I heard about its success. In fact, I am claiming it as one of my finest moments in linguistic creativity. OK, OK – it was with my Dad. Dad has never really understood the dieting side of bodybuilding (despite seeing me diet through numerous “preps” in years gone by). But apparently, something I said to him recently FINALLY made sense to him.

What did I say? I simply compared dieting for fat loss to budgeting for financial savings.

We were talking about flexible dieting.

“It’s not that a bodybuilder CAN’T eat anything,” I said. “It just that they have a small budget to play with. So imagine that you only had £10 spend that day. You COULD buy some slightly-overpriced thing for £6.99 that you don’t really “need”, but then you wouldn’t have much cash left for the rest of the day. Plus you’d probably get home and think…”oh…is that all I got for my money? It looked better in the shop!” Or you could spend £1, £1, £1, £1 (etc) throughout the day. Then get home and think “wow! I managed to buy tons with my £10!”

Apparently this made sense to Dad.

I explained “going out to eat whilst dieting” like this:

“It’s not that they COULDN’T have the dessert, Dad. But it might make more sense to come out and just eat a main. That way, they still get to socialise, but no harm done to their “budget”. It would be like inviting someone out for a shopping day when they are saving up hard to buy a house. They can still come out! But they might say “I can come, but I really can’t spend more than £5 today because I’m saving up for the house deposit.” It’s not the going out shopping for the day that’s the problem. It’s how much they spend whilst they’re out.”

Losing Weight Or Saving Money: Why You Only Really Have A Few Options (Sorry!)

On a roll, I also used the finance/budget analogy with another member of my family recently. This person is keen to lose a bit of weight, but doesn’t want to do the meal plan/12-week transformation thing. She’s been there and done that, and doesn’t fancy the backlash (I don’t blame her).

This person is very good at managing her finances. Knowing this, I explained that there really are only a few ways to lose a bit of weight. And they are the same as being successful at managing money.

If you want to lose weight, you have to create a calorie deficit. That’s the bottom line. The law of thermodynamics is key. You have to consume less than you expend, or expend more than you consume.

If you want to save money, you have to create a financial excess. You have to spend less than you earn, or earn more than you spend.

Your options are:

1) Track your food/drink as you go along and stop when you’ve reached your spend limit (track your money as you spend it, or track your calories/macros in myfitnesspal or whatever you use)

Pros: this will help you work out where you are “overspending”
Cons: if you want to “save”, you’ll have to stop when you hit your target, which might be partway through the month/day if you are “spending” more than you thought

2) Pre-plan what you’re going to eat/spend and work to it (a financial budget, or a calorie/macro budget). This can be as rigid as a meal plan/precise spending plan, or as flexible as eating to macro targets/spending within various “categories”.

Pros: it will be very precise and you will likely “save” (or “lose” in the case of weight) quickly and accurately
Cons: it might seem boring and restrictive, depending on your mindset and personality

3) Wing it and hope for the best. This only works if you are a person who naturally doesn’t spend much money, or who earns so much you could never get into debt. (The weight loss equivalent is someone who naturally undereats, isn’t interested in food, or is so incredibly active that your calorie burn is through the roof).

Pros: if you’re one of the lucky ones, this will work for you. Until your lifestyle, income, or habits change!
Cons: it doesn’t teach you anything about finance (or nutrition) and you might be left wondering WTF when things eventually change.

Have my amazing analogies (!) helped something “click” in your brain? Funnily enough, the above conversation actually helped ME wrap my head around budgeting! I realised that if I can track my nutrition, I can track my spending. I’ve already made plenty of savings and changed some of my spending behaviour!

Do you reckon your success at nutrition/money could be transferrable skills?

How Reframing Weight Loss As Budgeting Helps Make Sense Of It All is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

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I’m 6 Years Old (So I Guess I Should Actually Blog…)

April 26, 2016

WordPress informed me today that this blog is six years old. In blog terms, that’s positively elderly. But a blog isn’t a blog if it’s not actually updated… so here goes!
the fit writer blog nicola joyce 6 years birthday

I’m not sure I’ve got a lot to say…

…so – for anyone still out there and interested – here’s a stream of disconnected ramblings about training, food, and my newest bits of home fitness kit.

My most recent blog posts were about powerlifting. Specifically the BDFPA full power Nationals in February (so long ago already?) where I squatted 105, benched 60, deadlifted 150 (but I’d like it to be known that I got 160 to my knees!) You can read about that comp by clicking the clicky <<< .

Directly after that meet, I really wanted to do more powerlifting. I had grand plans:

1) the BDFPA single lifts nationals (initially just deadlift, but then I fell in love with squatting and decided to both deadlift and squat)
2) a BDFPA qualifier, ideally with my girlbro Charlie, to qualify early for 2017 nationals
3) nationals in 2017

But then various annoying logistical issues got in the way – travel, dog sitters, accommodation – and I had to make an executive decision.

I decided to shelve my powerlifting for the year (I’m happy enough with the progress I made between my qualifier and Nationals), and to revert to plan B: get back to training, do a late qualifier (Jan/Feb 2017) and see how I get on.

What am I up to now, then?

TRAINING

I’ve brought more bodybuilding aspects of training back into my life (although my training has definitely altered since my time focusing on powerlifting). I’m enjoying doing a wider variety of exercises, and paying attention to body parts I didn’t have the time (or the need) to train as a powerlifter.

Remember “notch watch” from way back when? (No, nor do I really and I wrote it.) Well, that belt has long since been thrown in the bin (it perished – literally – after languishing in the boot of my leaky car). But I still wear my Inzer belt for heavy squats, and I’m down 3 “notches” on it since the start of the year.

EATING

Things got a little wild there out in the hinterland of powerlifting, so yes I am dieting, but very slowly and extremely “flexibly”. No meal plan, no eating out of tupperware, and no cutting carbs (indeed no cutting anything). I’m just paying attention to what I’m eating, tracking it, and working to macros. Carbs are lovely and high, and I’m loving life! I’m dieting to macros, rather than to a meal plan, but it’s a very “flexible dieting” type approach. Carbs are no lower than 180, and I got above 200 twice a week. I think I might turn into a rice cake soon!
rice cakes bodybuilder
MOVING

Cardio has made a re-appearance, partly to support the slow diet and partly cos it’s Summer and it’s a lot nicer to ride my bike and pull my sled around the field in this kind of weather.

(Sled from Celtic Strength)

Bit of sled work out on the field tonight with my push/pull sled, handmade and custom painted by @simoncelticstrength 👌🏼

A video posted by Nicola Joyce ✒️💪🐶✌️ (@thefitwriter) on Apr 13, 2016 at 2:45pm PDT

No plans for events/comps/meets just yet. I’m really enjoying getting some structure back into my nutrition and training, and seeing where it leads me over the next few months. If I end up in shape, I have the option of UKDFBA (bodybuilding) later in the year. To all UKDFBA competitors and the general UKDFBA “fam” – I will be at as many qualifiers as possible this year, and I can’t wait to see you!

I’m better at updating my social media…

Facebook
Twitter
Instagram

I’m 6 Years Old (So I Guess I Should Actually Blog…) is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


My off-season training and eats

October 13, 2015

Now I’m back in the groove of blogging, let’s talk bodybuilding.

Even though – as explained in my “comeback post” 😉 – I don’t have any definite plans for competing again, I’m still training and (mostly) living like a bodybuilder. Just not one that’s prepping for a show.

I’m in the gym 4-5 times per week, and still doing a BB-type training split. I experimented with a DUP-style training approach for a while (bench, squat and deadlift) but felt restricted and missed the variety and volume. I also limited myself to just one leg session per week for a while, but started pining for a separate hams/glutes session.

So, basically, I’m back to the same split as when I’m competing. The only difference now is that I’m a bit more flexible and intuitive. I always know which “bits” I’m training, and usually know what my main lifts will be, but I play it by ear after that. And if I end up training with someone, I’ll change things about to make the most of having a partner.

Here’s a sample week:

Mon: legs (squats/quads)
Tues: back
Weds: chest & triceps
Thurs:
Fri: shoulders & a bit more back
Sat: legs (hams/glutes)
Sun

I’m terrible about training arms. I find it really boring. I know, what a bad bodybuilder. I don’t mind training triceps to be fair, but bicep training bores me to death. I’ll usually tag along with Some Bloke in the gym (because almost every Bloke In The Gym seems to love training biceps). I also don’t really train calves although I know I should. I rarely train abs in the gym – I go boxing twice a week and we do a lot there, and I think my abs get a decent workout from deadlifts too.

In terms of cardio, I do a fair bit just because I really enjoy it. Don’t forget, I work at home and sit on my arse all day long. And I come from an endurance-sport background. So I actually like working up a sweat and doing huffing-and-puffing stuff.

I walk (fast) with the dog twice a day. I don’t count this as cardio, but I know some would (walking the dog before breakfast = “fasted LISS cardio” in bodybuilder-speak 😉 )

I then go boxing twice a week (Tues and Thurs) which is most definitely cardio, trust me! I try to get out on my road bike 2-3 times per week for 1-2 hours (although this is currently down to once a week given the short daylight hours). I run hill sprints, or flat sprints on the footie pitch out the back of my house… “sometimes”. At one point I was doing it twice a week. I really should get back to it. If my sister, or my friend Lou is reading this… let’s get a regular sprint session in the diary?

I do NOT go on my bloody cross-trainer! I put it in the shed when I moved house and have not re-assembled it.

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Current favourite sessions in order of bestest-most-favourite:

1) hamstrings (currently loving SLDL with dumbbells)
2) squats (currently loving/hating front squats)
3) back
4) shoulders

And least fave:
– chest (because my weights are trash and it frustrates me)
– biceps (because boring)

And the food side of my off-season/not competing bodybuilding life?

I try to eat “well” but I also refuse to impose any kind of restriction or rules on myself. Partly because I am living life, and not dieting for a show, and there’s much more to life (IMO) than eating to a set of rules.
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(I had birthday cake on my birthday this year for the first time since 2010.) But also partly because I know I’m still recovering (mentally) from several years of pretty restrictive dieting. I know not everyone is affected by the rigours of dieting but I was! And it’s taken me a while to get to a good place re: food and food behaviours, and it’s still a work in progress. I don’t want to upset the good balance I’ve manage to achieve. And I know that if I am going to grow and make physique improvements as a bodybuilder, I need to eat and not diet!

So I have moved away from the “bodybuilder” style of 6 meals a day, and I try to eat 3-4 times a day (basically breakfast, lunch, dinner, and a snack usually mid-afternoon). In other words, like a normal person.
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What’s probably not so “normal” is my meal choices. I still eat bodybuilder-type meals, some of which people may find a bit weird. Breakfast is often fish and veg, or meat. I don’t do cereal, toast or breakfasty stuff. I just don’t want to, I got out of the habit when I first started bodybuilding, and I like my way better 🙂

My lunches and dinners are some combo of meat, fish (I genuinely like fish – so would you if you lived on the coast and had access to the fresh fish I can buy straight off the boats), veg and spuds. It doesn’t have to be spuds, but I like them.
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I try to eat carbs with every meal, because I’m just trying to get my body used to a nice steady balance and consistent intake. No high/medium/low carb days and certainly no low-carb eating. Just a reasonable balance.

Bodybuildery foods I do not eat:
– oats. I don’t like them and they don’t like me *burp*
– asparagus. I like it but it’s so expensive and I don’t need to eat it.
– protein powder. I rarely need to. I just come home after training and eat my next meal.
– egg whites. At least, not just egg whites. I might use them to bulk up my eggs, but I no longer eat just the whites.
– nut butter. I don’t get the hype, and can’t remember the last time I had it.
– rice. I like it, but it’s a faff to cook and I just never really think about it.

Bodybuildery foods I do eat:
– eggs, broccoli, white fish, chicken, potatoes (although these days I usually go for the humble white spud rather than sweet pots), spinach and other leafy greens, greek yogurt, cottage cheese, coffee!

Things I have enjoyed reintroducing to my kitchen:
– fruit (I am still loving the joy of the simple Braeburn apple), bread, milky coffee, pork, lentils (yes, really), ice-cream, spaghetti, cheese (halloumi is a current fave).

Well, I feel like that was a pretty boring post. I’ve also realised that I’ve got out of the habit of taking photos “for the blog”, sorry about the wall of text (and recycled Instagram photos!)

Please let me know if there’s anything in particular you’d like me to write about! Next up I’d like to tell you about my boxing sessions, or the bike events/sportives I’ve been doing, or perhaps (!) something about copywriting and work.

Whaddya reckon?

Here’s where you’ll find me:
Facebook
Twitter
Instagram

My off-season training and eats is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Tested this week: Monkey Nutrition new Primal26 PRO whey protein isolate

March 29, 2015

Today’s fitness kit I’ve reviewed this week is a new product from one of my favourite supplement brands.

Primal26 new whey protein isolate review

I’ve reviewed a few Monkey Nutrition products on the blog. I like the brand for its honest, no-BS communication style and I like the products because they really are great quality (and they have some little gems in the range, like Moodulator the neurotransmittor/hormone support which really helps me sleep).

So when one of the Monkeys asked if I’d try the new Primal26 PRO advanced whey isolate, I said sure! I reviewed the previous version of Primal26 here, but this is a new and improved formula with digestive enzymes.
monkey primal26 whey review blog
I’m off-season at the moment, and have drastically cut down on the amount of supplements I take. Partly for cash reasons, but mostly because I truly don’t think many are needed when you’re eating well, sleeping well and getting enough recovery. Prep is perhaps a different matter. But in off-season, I really don’t use much at all. (Happy to blog about what I do use if anyone’s interested).

That includes protein powder. I work at home, the gym’s not far away. I usually just come home and eat a meal. But there are times when I need a protein powder after training – and on those occasions I will use whey isolate.

Why? Simply put, it’s the best form of whey available.

Monkey Nutrition’s Primal26 PRO whey isolate is a little different to most whey isolates. It contains digestive enzyme ProHydrolase, which helps with protein absorption. Whey isolate is always pretty gentle on the digestion anyway (much less lactose) but the addition of digestive enzymes to Primal26 PRO supports an increase in protein absorption (by up to three times) and helps ensure smaller, non-immunogenic protein peptides are formed. These help lower inflammation (as indicated by decreased CRP levels).

If you sometimes suffer bloating, gas or worse when you use whey protein, this product would definitely be worth a try.

Because your body is able to get more out of digesting this product, it means you can actually reduce your serving size without any loss of protein assimilation.

The product formula is clinically researched (you can read all about the clinical trials here, if you’re that way inclined) and

I tried Primal26 PRO in chocolate flavour, which is sweetened with Stevia and flavoured with organic cocoa. 26g pure whey protein isolate per serving – and that all-important ProHydrolase digestive enzyme.

Thanks for the supplements, Monkey Nutrition guys!

You can find Monkey Nutrition on Facebook and on Twitter.

Tested this week: Monkey Nutrition new Primal26 PRO whey protein isolate is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Tested this week: Fuelify fitness snack box and 20% off your first box

March 13, 2015

Today’s fitness kit I’ve reviewed this week is something yummy! Hands up if you like 1) snacks 2) surprises and 3) deliveries?
fuelify snack box review

Fuelify is a tailored fitness snack box service which sends sports snacks, fitness nutrition, bars, gels (and more) to your door.

And they’ve kindly offered you lot 20% off your first box – scroll down for the discount code!

Fuelify is a tailored service, choosing 6-8 products from the latest in sports snacks and fitness nutrition, customised to your fitness needs. You just tell them how you train, what kind of sport you do and what you need from your snacks and supplements and they send you some goodies.

It’s a great way of discovering new products from established and up and coming brands like Pulsin’, Nakd, Clif, Luna, CNP and more. You can see the entire range of everything they stock here.

I told Fuelify it was OK to send me a very general selection so I could get an overview of some of their favourite products.

Here’s what I got in my box.

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I actually gave the gels to a mountain biking friend, but I worked my way through the bars, electrolyte powder and the energy chews/shot bloks myself. All of them were great – some were brand new to me (the Nom brand) and some I’d had before (Trek).

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My favourite – for what it’s worth – was the Nom protein bar, made with pea protein and coconut oil. It had a lovely texture and was very filling, hitting the spot for me (I prefer fats to carbs, as a rule).

You can get a one-off box (ideal as a present), or opt for monthly or fortnightly subscriptions. I think this would be a great way to discover new favourites and try things you wouldn’t usually come across (or things which you usually have to buy in bulk).

And once you know what you love, you can head to the Fuelify store and buy bulk-boxes of your favourites!

20% discount code for your first Fuelify box

Use code TFW20 at the checkout or when you sign up to Fuelify and get 20% off your first box!

Thanks for the sample box, Fuelify!

You can find Fuelify on Facebook and on Twitter.

Tested this week: Fuelify fitness snack box and 20% off your first box is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


4 Healthier Pancake Day recipes from top fitpros

February 17, 2015

Today I turn the blog over to the capable hands of four fab fitpros. They’ve whipped up a pancake recipe each – which will you use tonight for Pancake Day?

The truth is, pancakes can be enjoyed all year round so if you find this blog post at a later date, go ahead and take your pick from these healthy, delicious protein pancake recipes!

Thanks to Fitcetera, The Fit Mum Formula, Benjamin Tormey and Vikki Ede.

fitcetera pancake day recipe
Fitcetera’s Fuss-Free Protein Pancakes

Fitcetera is a health and fitness blog run by Georgina Spenceley, a full time business analyst, part time sports massage therapist and blogger. Running, CrossFit and Yoga are her weapons of choice, but she also enjoys trying new fitness concepts. She has a passion for stylish apparel, and sometimes geeks out with science and gadgets. Georgina believes in a balanced approach to nutrition – no fads, no elimination – just moderation and learning to give your body what it needs, when it needs it. Look out for her “Anti-Diet Approach” book and course in the near future.

“I love these protein pancakes as a weekend treat that also helps me get my protein intake up. I sometimes struggle to get in enough protein to fulfill my needs as a very active person, but I also have a real sweet tooth, so protein powder helps me supplement my food. This recipe is so easy to make, and feels indulgent every time.”

Ingredients
– 1 medium banana
– 2 whole eggs (or 1 egg and 3 tbsp egg whites)
– 1 scoop (70ml or 25g) of whey protein (I use MyProtein Impact Whey, or Impact Whey Deluxe – vanilla or chocolate are nice)
– 1/2 tsp coconut oil (not because it’s “metabolism-boosting” or a “superfood”; just because it stops the pancakes sticking!)

Method
– Mash the banana with a fork. Add to a jug with the egg and protein powder and mix well.
– Heat a small pan (for American style pancakes) or a large pan (for traditional thin) on a medium heat and add 1/3 of the oil until melted.
– Add 1/3 of the batter mixture and tilt the pan to coat. Cook until small bubbles appear on the surface then flip with a spatula (or, if feeling nifty, by flicking the pan), and cook until browned.
– Repeat for the remaining mixture.
– Serve stacked on a plate with toppings of your choice (berries, peanut butter, hazelnut spread, maple syrup, etc.) or for traditional thin pancakes, roll them up with lemon and a sprinkle of sugar (or substitute).

ben tormey pancakes recipe
Ben Tormey’s Coconut Flour Protein Pancakes

Benjamin Tormey is an international fitness coach and trainer with a background in pure mathematics. He applies those mathematical skills to the science of training and nutrition: this allows him to get results quickly and efficiently, while fitting training and nutrition comfortably into clients’ lifestyles. Ben has previously coached clients for and written articles for PropaneFitness and Fitocracy, and contributed recipes to Anna Sward’s Protein Pow. Ben teaches people how to fit training and nutrition into their lifestyle in a sustainable way, and build good habits, to ensure long-term progress. He helps them understand why they should do things, not just how.

“These pancakes are perfect if you’re keeping carbohydrates low, but they aren’t terribly high in fat either, which means you can almost certainly fit them into your macros with room for extras.

I have experimented with loads of different protein pancake recipes and I always come back to this one. It’s simple, quick, and doesn’t require loads of esoteric ingredients. It actually tastes like you’re eating a real pancake, which is the most important thing!

You can play around with the ingredients, because the recipe is quite robust. You can use egg whites instead of a whole egg, or coconut milk instead of cow’s milk, for example, and it’ll still work.

I like to serve them with dark chocolate pieces placed between each pancake in the stack. Or take an additional scoop of whey, mixed with a little water to form a sauce and drizzle that on top.”

Ingredients
– 1 scoop/25g whey protein (white chocolate and vanilla whey are excellent choices for this recipe, but pretty much any flavour will work)
– 4tbsp coconut flour
– 1 whole egg
– 2tbsp semi-skimmed milk
– Raspberries, blueberries, dark chocolate, nut butter to serve (optional)

Method
– Mix all the ingredients or blend until smooth
– Coat a non-stick pan with cooking spray (butter and coconut oil are fine too)
– Place the pan over a medium heat
– Form small pancakes using 2-3tbsp of the batter
– Cook until bubbles form on top and then flip, cooking for another minute, or more until golden.

vikki ede gluten free pancake recipe
Vikki Ede’s Gluten and Wheat Free Banana Pancakes

Vikki Ede is Nutrition and Lifestyle Coach at MenopauseSurvivalPlan.com. As well as running MenopauseSurvivalPlan.com, she holds workshops for a charity teaching schoolchildren about healthy eating. She runs cookery classes for the school kids and for the parents looking to learn the basics of feeding children healthier options. After going through peri-menopause in her 40s, Vikki set about learning how best to help this special-population. She understands the feelings and pain that can be associated with this stage of life and wants to help women get more from life, lose weight, increase energy levels and enjoy relationships more. MenopauseSurvivalPlan.com shows women how to prevent, minimise or cope naturally with the many varied symptoms.

“All my recipes (including this one!) are created around tasty ingredients which benefit and nurture the hormones and reduce the impact of menopausal symptoms.

This pancake recipe is gluten free and wheat free and includes soya which is known to help during the menopause. It’s super quick, easy and stress-free for busy women juggling a million things.”

Ingredients (for 2 pancakes)
– 1 large ripe banana
– 1 large organic egg
– 2 tbsp gluten & wheat free or almond flour
– 1 tbsp protein powder (I use Synerprotein but you could use organic soya instead)
– 1/2 tsp vanilla essence
– 1/2 tsp cinnamon
– 1/4 tsp baking powder (GF)
– Coconut oil
– Maple syrup (optional)
– Fresh fruit of your choice

Method
– Put the first 7 ingredients into a Nutri-Bullet or blender and mix for 30 seconds.
– Heat a large frying pan over a medium-low heat and add 1 tbsp of oil.
– Once melted add about 2 tablespoons of the batter at a time to the pan for each pancake and cook until the bottom is set (1-3 minutes).
– Gently flip with a spatula and cook for a further minute.
– They need to be small and will be ‘floppier’ than pancakes which contain more flour.
– Serve immediately, topped with fresh fruit and maple syrup (optional).

the fit mum formula pancake day recipe
The Fit Mum Formula’s Flourless Ricotta Pancakes

Polly Hale is founder of The Fit Mum Formula, an online Fitness & Nutrition programme with all the resources you need to get in shape from the comfort of your own home. As a qualified Personal Trainer and Nutrition Advisor, and full-time Mum to six year old Aurora two year old Bella, Polly understands the need to feel healthy and energetic as well as confident about your body, but knows getting to the gym or following complicated regimes is just not an option for busy parents. Included in the BodyBack programme is an online cookbook with easy recipes that are all tried, tested and approved by her family.

“Avoiding gluten, whether by choice or for allergy reasons, doesn’t have to mean missing out, as this pancake recipe shows. Choose a protein powder that’s gluten free if you have an allergy or intolerance to it. Use whatever flavour powder takes your fancy – you could even skip the cinnamon and vanilla and use an unflavoured powder to make savoury pancakes; a little parmesan added to the mix would be delicious.”

Ingredients (makes 2 pancakes)
– 2 eggs
– 100g ricotta cheese
– 1 scoop (25-30g) protein powder
– 1 tsp. vanilla extract
– 1 tsp. cinnamon
– 1/2 tsp. baking powder
– Pinch of salt
– Coconut oil, to grease the pan

Method
– Whisk all the ingredients together except the oil to make a smooth batter.
– Grease a frying pan lightly with coconut oil and heat to a high heat.
– In two batches, pour the pancake batter into the pan then turn the heat to low.
– After a couple of minutes (when the pancake starts to come loose and bubbles appear), flip it over.
– Fry for a further 2-3 minutes before turning out onto a plate and serving with fruit.

I’d love to know if you make any of these recipes! Let me know here or on FB or Twitter and I’ll pass your comments on to the fitpro behind the recipe 😀 I’m sure they’d love to know that their recipes are being enjoyed.

4 Healthier Pancake Day recipes from top fitpros is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


Tested this week: Supplemented.co.uk and 10% discount code

February 16, 2015

Today’s fitness kit I’ve reviewed this week is a new UK company with a very useful service.

Meet Supplemented, a no-frills, honest supplements and vitamins company that makes ordering health supplements really easy.
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Matt from Supplemented got in touch with me via the naturalmuscle forums, where the company are a sponsor. That immediately suggested good things to me: if the admins at naturalmuscle trust and rate a company, chances are I will too.

Supplemented are a small food supplements company based in London. Their focus is on providing top quality supplements, vits and minerals (they actually use exactly the same UK manufacturers as some big-brand suppliers and popular High Street chains) at very cost-effective prices.

Take a look at the prices, you’ll see what I mean. What I really liked about the Supplemented business model is that delivery is so hassle-free. It’s all sent directly from London, foil packed and letterbox friendly. So you won’t need to take time off work to sign for a parcel, or “discover” it behind your bin or with a random neighbour.

And the products are safe for tested athletes, too (a big selling point for me). Supplemented.co.uk’s suppliers are Informed Sport registered and audited, which means their products are all produced at a facility that has full compliance for both ingredients and the manufacturing process.

The guys at Supplemented sent me:

CLA (conjugated linoleic acid)– 1000mg per capsule
Green tea extract – one of my must-have supplements all year round
BCAA tablets – I’m not sure of the ratio but I’d guess 2:1:1, at £7.99 for 90!
Creatine mono tablets – 750mg per capsule. Something I’m adding to my stack this off-season!

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As you can see (dog for scale) the packets are small and slimline, ideal for popping through the letter box with your normal post. The products are all top quality, and I really rate this new company and hope they do well.

Their range goes well beyond the sports supplement and bodybuilder type stuff – there are vitamins, minerals, joint care products, omegas, probiotics… etc.

10% discount code

Supplemented.co.uk have a discount code for thefitwriter readers – add MEMBERSDISCOUNT at checkout for 10% discount on your already very cost-effective order! Delivery is free regardless of order size.

Thanks for the supplements, Supplemented guys!

You can find Supplemented on Facebook and on Twitter.

Tested this week: Supplemented.co.uk and 10% discount code is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.


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