NUTRITION PER SERVING
CALORIES 704 kcal Fats 23.2 g Protein 47.4 g Carbohydrates 75.4 g Fiber 6.6 g
1 fillets Salmon Fillets
1/4 whole, medium Red Onion
1 1/2 tbsp chopped Leaves, Mint Fresh
1/2 whole Tomatoes, Vine Ripened (on the Vine)
1/2 cup Couscous 1/4 whole Lemon
1 tsp Butter (salted)
1 tsp Olive Oil
1 tsp Olive Oil
7 grams Vegetable Stock Cube
1/4 tbsp Ras el hanout
1. Peel/finely dice the red onion.
2. Finely dice the tomato into 1/2cm cubes.
3. Finely chop the mint leaves.
4. Zest/juice a quarter of a lemon. Cooking Instructions
1. In a bowl, mix together 1 tsp of olive oil with the Ras-el-Hanout. Add the salmon and evenly coat all over. Season the salmon with a pinch of salt and pepper and set aside.
2. In a pan, heat ½ a tbsp of olive oil over medium-high heat. Add the onion and gently cook for 10 minutes until softened and slightly caramelised. Add a little water if the pan becomes dry.
3. Add 185ml of water to the cooked onion, bring to a boil before adding the stock pot. Remove from heat, add the couscous, stir to combine and cover the pan with a lid. Remove from heat and set aside. Fluff the cooked couscous with a fork to separate the grains
4. Meanwhile, turn the grill on to high heat, place a non-stick pan, with a tsp of olive oil over medium heat, add the salmon, skin side down and cook for 3 minutes. Remove the pan from heat and place under the grill for 3 minutes or until desired taste.
5. Remove the pan from the grill, add a tsp of butter, a tsp of lemon juice to the pan and spoon the mixture over the salmon.
6. Add the diced tomato and chopped mint to the couscous with ¼ tsp of lemon zest.
7. Serve the salmon on top of the couscous.
Want to get your ABS out?
You have to get the bodyfat down.
Want to drop bodyfat?
I’m reopening my 6 week online training program to start on the 4th of March.
If this is something you think you might be interested in or something you’d like to get more information about.... drop a message into my inbox.
Let’s smash this week!!
Bringing a bit of sunshine to your Monday 🌞🌻✨
Today may be a grey, miserable day, but just remember that it’s a new week with a fresh new set of goals, opportunities and challenges for you to smash! Have a great week my lovelies 💛
🎉HEADLINER REVEAL🎉 Broadcaster, best-selling author and founder of Happy Place @fearnecotton headlines Sunday 12 May💥
We cannot wait for this🤩Find out more and book your tickets via the link in bio🙌🏼 #WellFest2019 in association with @kbcbankireland
11 8529 minutes ago
🎉HEADLINER REVEAL & GIVEAWAY🎉We are beyond excited to announce our headliners for #WellFest2019 in association with @kbcbankireland 🙌🏼 Former Australian pole vaulter turned fitness and yoga expert @amandabisk headlines Saturday and @fearnecotton broadcaster, best-selling author and founder of Happy Place headlines Sunday👊🏼💥
Our biggest lineup yet also features @coach_kavanagh, @bradleysimmonds, Ella Mills of @deliciouslyella, @aliceliveing, @rhitrition, @thestrengthtemple, @meganroup, @bethefittest and SO many more🔥
To celebrate the news we’re offering you the chance to win 4 weekend tickets🎉All you have to do is follow us @wellfestirl, like this post and tag three friends you would take with you in the comments below. Entries close 6pm this Friday 22 February🍀GOOD LUCK🍀
WellFest is a health and wellness experience like no other with 150+ health and wellness experts from Ireland and abroad, 100+ brands and 15+ stages. You do not want to miss this❗️Weekend and day tickets are available now via the link in bio🙌🏼
🎉HEADLINER REVEAL🎉 Former Australian pole vaulter turned fitness and yoga expert @amandabisk headlines Saturday 11 May💥
You do not want to miss this! Find out more and book your tickets via the link in bio🙌🏼 #WellFest2019 in association with @kbcbankireland
Who knew that subbing flour for black beans could make such a magical concoction? ✨ These dark chocolate brownies are an absolute game changer 🙌 I love to add raspberries for that sour contrast against the sweet chocolate flavour and mix in some walnuts for some extra crunch!
2 12an hour ago
Anything else is a step down.
1 22an hour ago
When you run, your body functions like a spring. Every time your foot hits the ground, certain tendons and muscles stretch like rubber bands to absorb the energy on impact and then release it back into the ground as they return to their normal length.
With proper conditioning, your legs can capture and reuse more of this “free energy” and thus run more efficiently. Plyometric moves like the box jump are great for increasing stiffness in your legs during impact (a good thing for runners). To do it use 6 or 18 inches box. Stand on one leg and jump up onto the step, then immediately back down. Complete 12 jumps, then switch to the other leg to complete the set
Day 1 - Run 15 min, Walk 5 min, x2
Day 2 - R 15 min, Wk 5 min, R 10 min
Day 3 - R 20 min, Wk 5 min, R 15 min
Prepped & ready to go! My @preppedandpacked meal prep bag is going to be my best friend this holiday, keeping me on track with my prep as I travel. It’s comfortable to wear, durable, has plenty of space for not only my meal prep but for other bits and bobs too! Can’t recommend more if you’re looking for a meal prep bag 🙌🏼
Now bring on Australia, just sat in the Emirates business class lounge waiting for the airbus to take us to Dubai for the first leg of our journey😍
7 56an hour ago
Wide shoulders ? Want them ? •
Try this fantastic exercise, if you are like me and don’t really get a lot of feel and contractions out of normal dumbbell lateral raises, try these.
Lay the Bench flat, if you haven’t got wrist wraps that attach to the cable link, just use a normal handle and let it sit over your wrist.
Then lay flat, make the cables into a X and then raises your arms, keep your lats and back tight and hold 1-2 seconds at the top of the movement all while keeping the eccentric movement slow and controlled.
Give it a go and tag me in it 👌🏻💪🏻👌🏻
Is there a better combo?!🤔
Check this SWIPE magic👀👉🏼
Details / Macros Below👇🏼
A fairly simple post today. Although, even when I'm just having toast, I need to make it look aesthetic for the content, eh? 😂 But hey, you eat with your eyes! And this was banging - PB&J is the GOAT combo and this was spot on! 👌🏼
This was some @warburtonsuk cinnamon and raisin toast topped with some raspberry reduced sugar jam, some plum jam and some of that new @grindnuts peanut butter - cinnabun and sweet and salty! 🤤🥜
This was the first proper try of the GrindNuts (big thanks to @jenn_nesbit for sending out the samples!) peanut butter and it was quality! She has just released these nut butters. Let me tell you, the taste of these guys is spot on. The cinnabun is decently sweet with little raisins through it and the sweet and salty has little pretzels through it - the sweet and salty was probably my favourite! Decent macros as well with fairly high protein and fibre content etc. 🙂🙏🏼
You can go and check out the @grindnuts page to you can buy 3 little sample pots if you wanna check it out. ~£6 delivered. The taste is quality and I'm super hyped for @jenn_nesbit for getting these guys released! 🙂👍🏼
📊785kcal | 105C | 28F | 25P
Sometimes we don’t understand why things go wrong when it feels like we are doing everything right😕
It doesn’t matter if this is a fitness journey or in a relationship or with life.
“Its all part of the process we tell ourselves.”
But sometimes that statement doesn’t feel like enough😔
I can’t always give you the answers you need but I can say this…
The very act of moving through pain, and really finding that strength deep inside I think thats all we really need to transcend any obstacle that is in our way.
Even if we don’t always know how🤷🏻♂️
Because that confidence comes from learning how to get through sh*t.
And for that, alone, I will always be grateful✨
Surround yourself with the moments, people, and activities that make you feel unstoppable.
Use fitness as a means to give you so much power in this world💪🏻
For me, it always makes me feel like, no matter how much I doubt myself, that I can make it.
It makes me feel like, despite all the times I f*ck up, like m a j o r l y
I can go to the gym 🏋🏻♀️and one thing right
We have the power to transcend any obstacle in our life. Its up to us to bring that sh*t out🙋🏻♂️ #StrongerSelf
26 3254 hours ago
Life update: I‘m loving bulk life, and going to new gyms. Great session at @fsbloomsbury, now time to get Monday started. #backtowork
7 1205 hours ago
This is your Monday reminder that you can handle anything this week will throw at you 💜
10 1764 hours ago
First off how CUTE is this @gymshark camo set. I’m only disappointed I didn’t but it sooner and that I didn’t buy it in every colour. I’m feeling so fluffy today but it sucks everything in. 😅
Normally I train glutes every Monday but I was feeling a bit lethargic after yesterday’s low carb day and my sciatica is playing up a bit so instead I did a full body day with a whole lot of core work and mobility.
Feeling really motivated and excited for this week so fingers crossed I keep making progress. Taking more time in the next few days to make stretching and mediation more of a routine and to drink a hella amount of water.💦 .
Has anyone else made any goals for the week? 💫
22 1196 hours ago
The pump was real the other day - and now I’ve got back into my routine, soreness has returned 😂 any “new” stimulus (whether it’s a completely new program or a return following a break) can lead to this but it will usually dissipate fairly soon after. Soreness =/= muscle growth!
I just finished a shift at work and posted the first round of this week’s @bakebalance orders. I’m going to be dropping some off around Loughborough later today as well. Click n Collect Loughborough orders for 6 brownies of any flavour are £14 and UK wide orders are £15. Message me @bakebalance to get your order in - I even have cookie dough topped protein brownies this week. Still 200kcal or under and 11g+ protein 😍👏
5 1063 hours ago
Week 2 ✅ 182.25lbs
Trying to lose weight is much easier when your job consists of being on you’re feet all day, walking around and just being active in general. This time last year I was working in retail but now with this office job, where I sit on my ass for the majority of the time, it’s much different. Not burning that many calories throughout the day means I have to drop my caloric intake (less food) to make sure I’m in a deficit at end of the day. 💁🏻♂️😇