Making soup is a regular ritual for me. Whenever we have a chicken I ensure that it gets popped in the big pan and boiled up to make stock which is then portioned up and frozen, ready to be used for my next mega batch of soup. It's always preferable to use whatever is in season and needs using up before it spoils.
Over the summer it's usually courgette which needs using up but this year we easily kept pace and didn't have a glut at all that I can remember.
I ditched the pumpkins of yesteryears which are difficult to cut, peel and use all in one go and instead I grew two types of butternut squash and uchiki kuri (red kuri). These are brilliant for using in soup from the day they ripen on the plant all the way through winter as they will happily store for months. The flavour of these squashes is far superior to pumpkin and they are much easier to handle although I would mention that holding the peeled flesh dries out my skin and I look particularly crusty of hand the following day.

• One large or several small chopped onions - sweat in generous blob of butter until soft
• Add a teaspoon each of curry powder and (smoked) paprika , stir and let the aroma develop for a minute or so
• Dice into approx 1cm cubes 3 or 4 small aubergine and about half a small butternut squash and pop these into the pan, stir
• Add in a can of chopped tomatoes and top it up with stock of choice, I use my homemade chicken for extra flavour. Season with salt and pepper, stir, bring to the boil then simmer for around 25 minutes
• Ensure it's all soft, take off the heat and blend when a little cooler. 

The celeriac we grew are very small this year. They are such a slow growing vegetable that if the conditions aren't right, or they have a late start you will never end up with a good crop. The little veg scrub up alright so I teamed them with some ugly parsnips to make a creamy white soup. Again, start with onions. This time add a few cloves of garlic once the onions are soft. Add sliced or cubed veg and top up with stock but if in doubt add too much liquid as the celeriac and parsnip thicken things alarmingly. Blend!
I did want a good broccoli soup recipe and the one I found from a well known chef was essentially just broccoli, stock and a drop of cream which I thought was a woeful effort. I at least added onions but mine was uninspiring.

Take care,
Sophie

I don't like to bang on too much about exercise because I strongly suspect it's dull to read about unless you happen to be in the exact same position. Maybe you're already stifling a yawn - for which I can absolve you for. Continue at your own risk.
The year started with resolving to push myself harder and broach a more challenging regime of exercise. I've done some searching on YouTube and have settled on some channels that offer a good range of mirroring workouts. Some are so hard they make me want to wave a white flag from the floor or retch onto my shoes. These are my favorites. There's no doubting I like to be pushed to my limits because you don't know where your limits are unless you find them. Then maybe set about nudging them a little further. The 20 minute time frame is most pleasant as it is all over and done with quickly but I have to agree that a longer endurance session once in a while is also key to stretching myself in another direction. Varying intensity, weights, equipment and even maneuvers is the way to mix things up. How can I expect to change myself by keeping things the same?

We bought some body composition scales last year and although I hate getting on them barefoot because they make me yelp with the cold surface (and they weigh me heavier than the other scales- come on guys!) they track some interesting information.
What I don't need the scales to tell me is that I've put on fat as a consequence of 'maintaining condition/the pre, during and post Christmas overindulgence'. But it is interesting to see how much and when. What I'd like them to start reporting is that I'm losing it and FAST!
It's ok though, I knew it was happening. It was a self aware 'food is amazing and I'm going to eat all of it' in a cookie monster style scoffing. But food is just so delicious! I'm just eating too much of the high carb and high fat things.

Here's the plan. Take steps to lose the 3.2kg of fat I have gained.
Exercise is going fine and I'm feeling pretty much the fittest and strongest ever except for my running.
I need to sort out my eating. Yes, I eat a predominantly decent balanced diet with lean meat, plenty of veg and drink lots of water. However, I suspect my snacking on chocolate, biscuits, sometimes having a dessert and occasional lot of crisps has caused the majority of the gain. I also point the finger at bread for having crept back in to my life at too higher a frequency. Naughty loaves.

As I write this the clock starts at 26.6% fat mass compared to the 22.7% I would like to return to. Of course it's not about the numbers, it's not. I want to wear trousers and shorts with greater comfort again. It's strange really because 18 months ago when I felt really out of shape it was a different feeling. I feel like the fat is being stored and held differently on my frame. My arms make me feel happier now, they're more defined and less wobbly. Overall I don't feel too bad at all but I know that I'll be better off physically and mentally on a slow but sure journey to shedding the excess fat which is currently weighing me down.

It's all good. Just with a little less carbs.

Take care,

Sophie

It's been a while since I delved into something new to eat. My usual breakfast choices swing back and forth between porridge, toast or maybe at the weekend some kind of full English or bacon sarnie. When I was asked if I'd like to try some granola I wracked my brain in attempt to recall if I'd ever eaten any before but if memory serves me right I haven't. Lizi's Granola looks really interesting with plenty of varieties in the range; I've been trying out both the low sugar and high protein products which are suitable for vegetarians, vegans and are GL tested.

The thing I've realised about trying to achieve a healthy lifestyle is that you need to include a good variety of food in your diet. It is pointless eating the same things day in day out. As a first look, I thought I'd compare the two granola mixes side by side. The low sugar is much paler, looks very 'healthy' full of oats and seeds. The high protein mix looks temptingly crisp and crunchy with a lovely glazed appearance.

Both granola mixes are free flowing and ready to eat - straight from the packet if you fancy it (and thankfully neither of them resemble those rocky clusters which resemble something which could require your dentist on speed dial). They smell good. Appetising. I like the idea of being able to use granola is a multitude of ways.
The low sugar mix is ideal for anyone who shies away from sweet breakfast cereals (RRP £3.89 for 500g). The sugar content is less than 4% and I agree, it doesn't taste particularly sweet. As a relatively health conscious individual I know that I shouldn't be eating as much sugar as I currently do and the best types of sweetness to include are fruits and honey instead of naughty spoonfuls of granuals heaped on food. My suggestion was to eat the low sugar granola with fruit. With plums worked a treat! The low sugar mix is dairy free but contains nuts.
The high protein granola looks like a real gem. Not only is it a joy to eat - it has a whole load of protein inside so that adds neatly to my protein tally for the day (which I quite often find is lacking in my diet). RRP £3.99 for 350g.
As a big kid at heart I would only be too happy tucking into a big bowl of some kind of sugar coated or chocolate cereal but hand on heart I am pleased to report t's been at least a couple of years since I buckled. The high protein mix has a fantastic crunch to it in a light way (your teeth are safe) so I decided to try it with yogurt - a greek style pot in the fridge was ideal. I have to say the mix was a taste sensation! One of the most enjoyable things I've discovered in years!
Rich, creamy yogurt and granola to start the day. I've eaten it twice again like this since and added another big pot to my shopping list.
What I do really like about these granolas is that they are so versatile! Eating just by the handful from the packet, with milk, with yogurt, with fruit, as a sprinkle on porridge, with hot milk in the winter for a real warmer, as part of baking for things like flapjacks and biscuits. The possibilities go on. You can buy online or in stores - I did spot a couple of packets in my local Tesco.
Fancy a bowl yourself?
Sophie

Do you recall the last fitness post? It feels like a distant memory as I write but over the past few weeks and months I've found myself about to compose a piece about how things are going well and how my motivation was on an all time high and yet before the words have found their way onto the page all has collapsed again into the abyss of emptiness.

My conclusion is that it must be normal to go through peaks and troughs of progress. I honestly feel like no matter how much good intention there is behind planning, sometimes things fall to pieces when it comes to the crunch. There are only 24 hours in a day. Spend them wisely. From a personal point of view, I have to say that it's utterly impossible to have everything. And I'm so disappointed.

Those 24 hours a day are a balancing act. There is no way to fit in everything that wants doing. Prioritising is key. Sometimes 'free' time has to be spent on cooking batches of food for the freezer to provide fast meals for future nights. Sometimes spending the time doing extra housework is essential for achieving a calm living space. Sometimes you need extra sleep. Other times you can spend time exercising. Being an adult is exhausting. Sometimes you have the time but no energy.

This year I've been weighing myself weekly. Scales are the enemy and I don't take much notice of what they say anyway but there is no denying that skinny jeans are now really rather uncomfortable and dresses with waistbands are a no-no. My diet is one I would describe as haphazard, though in my defence I would say I drink plenty of water, eat a fair amount of vegetables and quite a bit of fruit. I also eat quite a bit of protein and nuts, so technically it includes a whole host of all the good things I'm supposed to eat. However, I imagine it's the everything else that's the problem. There are no biscuits or cakes in the cupboard, though we often have those big sharing bags of crisps.

Exercise is currently down to once a week of intensive activity, plus running 5k up to twice a week (but often no running). It's lousy and I'm cross in a way that I don't make it more of a must do than just a want to. But in my defence I'm fitter than ever before! My strength and endurance is at an all time high, though running is a bit lame.... I think my days of racing are over, there's no joy in it any more. So I'm at my fittest while at my flumpiest too. Hurrah. Or not. Not much of a consolation when my belly is hanging over the top of the jeans.

C bought me this book I talked about as a surprise. It's written by The Lean Machines; John Chapman and Leon Bustin who are two inspiring local faces from Norfolk (you must have heard of them!They have a website too). They not only share advice on healthy eating and exercise but also on the mental health side as well. I'm a positive person in the mornings but these guys really put me to shame for the rest of the day. I'm going to try with some of their techniques for keeping happy and I'm sure it will make a positive impact. They also don't talk bull about things being easy nor make wild promises. It was really refreshing.

I guess this turned into a bit of a ramble really but I really wanted to check in with myself and say things aren't perfect by a long shot but I'm trying my best and still finding my way.
It must be about balance and I wouldn't want to work out 6 nights a week but live in a dishevelled house with no clean clothes and nothing to eat in the cupboard.
Please tell me I'm not alone.
Sophie

Writing this is a must. Why do I constantly gravitate towards terrible eating habits? Given the choice, I usually make poor judgements about what to eat and how much of it to have. Enormous portion sizes, snacks, filling the freezer with junk food...
It's not that I can claim ignorance because I know exactly how fatty and sugary all these processed foods are, it's more just that these are things that in my head seem like tastier things to eat. We usually don't buy biscuits or cakes or chocolate, simply because I'll munch my way through them in no time at all.
Weekends and holidays are usually the worst time when regular good habits all but completely evaporate. All progress made during the rest of the time is quickly reversed (and then some) and it's pretty disheartening when you realise how long it takes to make any progress at all.

The question I have is why do I want to eat all the rubbish, when I know it's going to make me feel disappointed afterwards. I'm sitting here after a fortnight of excesses and wondering why this keeps happening. My usual idea of healthy eating isn't too strict, too restrictive, it's not celery and lettuce leaves for every meal.

I'm left meal planning week by week (as always) and hoping that my willpower will last me a good bit longer this time.
Sophie

The start of every new year can be a little unsettled; what with getting over the last dregs of Christmas as well as the introduction of resolutions. I'm not entirely sure I like beginning anything new in the middle of winter - it's the worst time of year for inspiring any sort of enthusiasm. Surely spring would be the optimum point in the year for implementing positive changes? Certainly from my personal viewpoint it would make more sense. Nevertheless, in accordance with my resolutions for 2016 I have been making a few changes which I'll probably cover in greater depth over the next little while.

After the success of last years amaryllis, I'm already filling up with joy over since planting this little beauty (another present from my Nan) and this one is an unusual purple one so I'm excited to see what the flower will look like in a few weeks' time. The bulb from last year was kept around the house and after just sprouting greenery I lopped it all off and stuck it in a dark cupboard for a number of weeks. Last week I took it out, watered it and popped it out on the table, I'm not convinced it will spring back into life but who knows.

It's time to face some rather uncomfortable facts. I've not only fallen off the healthy lifestyle bandwagon; but it's rolled off a cliff without me, the wheels have buckled then it's timber chassis caught fire and burned into ashes. The smoke is stinging my eyes.
I'm standing here with a hammer in one hand, clutching a handful of nails in the other staring forlornly at a stack of wood and a copy of 'an idiots guide to building your own healthy lifestyle bandwagon'.

It's fair to say I'm a little lost.
I've never been in this position before and I'm worried.

There is one thing I do know that cheers me up about getting back in to an exercise regime and that's new kit. This time I've got super lucky and have a new sports bra to keep me pepped up (humour me). The new range from Shock Absorber are not only functional but look great too. Mine is the Active Multi Sports Support and offers a sturdy level of support for everything I get up to. A strap and clasp arrangement like this one is the first of this nature I've owned but I like it and it certainly takes away that worry of getting stuck in the bra*.

Where sports are concerned, a good sports-bra is a must. I have to say seeing a few what can only be described as 'breast mis-management episodes' in the course of running and boot camp I think sometimes women underestimate just how important a secure level of support is for activity. There are a few sights I wish I could un-see.

As a long time fan of the brand I can hand-on-heart say Shock Absorber are reliable and absolutely fulfil the brief they set out to. I've owned several of their sports bras over the years and have always been impressed with them for comfort, support and lasting. Their new range comes in a whole array of sizes from 30A to a 40HH and different levels of support. I'm usually all about maximum support, no compromises and I consider this attitude to have served me well! So whatever you're looking for in a boulder holder there's most likely something to suit you.
Shock Absorber Spring Summer 16 range now available from Asos.com, Next, Debenhams.com and wiggle.com.

So, in the spirit of getting stuck in to working out I've got all the support I need.
Sophie
*maybe we've all been there.
Hearty thank you to Shock Absorber for sending me this bra to review!

Snack time! I do benefit from a well timed nibble. The chasm between breakfast 6:30am and a 1pm lunch absolutely must get filled, no question of that. No matter how nutritious or filling my breakfast is my tummy starts rumbling before nine thirty and if left beyond half past ten I'm just about in need of smelling salts. The same goes between lunch and dinner, especially if we're eating after seven, which is most nights. I lead a fairly-to-really active lifestyle and regularly undertake exercise after work but before my dinner and always have to find something to eat to keep me going.

I can't lie, I sometimes have a round of toast and jam, which for someone who doesn't often keep bread in the house is amazing even though I know it's not the best choice. Recently, I've been trying to fit more fruit and nuts into my snacking instead of junk. Fruit is nice, that's no hardship... but nuts are distinctly unappealing for a sweet-toothed little monster like me.

Finding a compromise is hard, or so I thought. But here's the thing; you can get the best of both worlds too. While browsing through the GoNutrition site I found some super tasty sounding protein snacks which I just had to try out for myself.



The first thing to catch my eye were the protein balls. In my mind I thought these would be one of those gobstopper type dense balls of protein which sounded pretty good in sweet chilli flavour (I've only heard of sweet ones before so savoury sounded interesting). Nope, I was wrong. These are dinky little puffed balls about the size of garden peas with a scrummy coating of sweet chilli, it was perfect for my taste, with a bit of a kick. If you buy 10 bags at a time they work out at £1.29 per bag, probably a little high in terms of price but still something I would hanker after.



I tried the Muscle bar in mint chocolate flavour and while it smelt brilliant, I found it so filling that it was a bit too big for me to eat a whole one in one go (never though I'd be saying that!). They come in a box of 12 and equate to £1.50 per bar which is about average for this kind of product.


When I heard about Go Nutrition's protein cookies I got pretty excited. A cookie that delivers both taste satisfaction and fills you up a while as well as being 'guilt free' is something special. A regular cookie does feel naughty but a protein cookie is a treat that I want to look forward to! The three flavours are triple chocolate which did taste of rich chocolate which I enjoyed, cherry bakewell which I liked an awful lot and the mouthwatering chocolate orange which were my favourite. They smell delicious and taste delicious. I'd choose to have a mix of all three so that I could vary my treat. Pricewise, they come in a box of 12 and work out at £1.42 each which does sound a lot for a cookie, but compared to other bars and snacks I think it compares well especially considering just how good they taste.

Have you used GoNutrition before?Do you mix up your snacks to include a good amount of protein?

Sophie
Thanks to GoNutrition for sending me this fabulous selection of snacks to review! All content and opinions my own.

I've been gathering my thoughts on this year's fitness goals for a while now but it's been difficult to pinpoint exactly what I want to work towards achieving this year. I want to get back into eating sensibly; plenty of fresh fruit and vegetables, lean meat, more fish and whole grains. It all sounds so simple and straightforward but putting it into practice tends to be a little more of a challenge and it's one I want to rise to. Making small changes like drinking more water instead of coffee and limiting alcohol to weekends are all within my control. After years of bad skin, I have learned to relish my clearer complexion, so I'm willing to make compromises to keep it nicer for longer.

As an early bird, I really want to get my days off to the best start I can ensuring that both my appetite is satisfied and I'm nourishing myself from the start with a healthy breakfast. I want to get back into porridge ideally. My top tip is smoothies; if like me you really can't face eating raw spinach, try a home-made smoothie with some fruit and yogurt or milk, you can have it anytime of the day and you can pop in whatever you like.

In 2013 and 2014 I had my heart set on running; it gave me something to focus on and strive towards which was great in a way because it kept me busy and the rapid improvement kept me motivated. This year I'm not so sure that I want to focus on it so heavily. More than a few times I took to the roads with nothing more on my agenda than to jog along, enjoying the peace of the countryside, the fresh air, sunshine on my skin and the ability to run along while breathing easy. The enjoyment was immense. This year I want to capture that feeling of pleasure much more often.

Conversely, I also want to pursue the harder bootcamp style workouts that seem to be right up my street. I now go to two different classes a week, one of which is just amazing and pushes me in different ways every time. My original thinking was to seek out a personal trainer which should give me a regular commitment, way to keep focussed and some motivation to do my best at all times. Maybe something I will undertake come spring?

One thing I really have learned about a healthy lifestyle is that the more you enjoy it, the more likely you are to stick with it; the longer you stick with it the more you get into it. It's a real priority for me to smile more and to take more enjoyment my lifestyle. You only live once, this isn't a dry run. There is something gratifying about brand new workout wear; I don't often treat myself to new gear but maybe this year is that time to make a change. Let me say I've never worn such fabulous quality outfit, it's a whole new experience! I have Anthropologie to thank for sending me this outfit from Pure + Good. They have a fabulous range of high quality activewear online, it's great to see some unique pieces that stand out and look special.

The static stripe legwarmer leggings are such a great fit, I went for size small which is approx. 6 – 8 which is a comfortable snug fit, made from something incredible, a thick, stretchy fabric which gives and stays in shape (and certainly wont let anyone else see your underwear through it when you bend over – we've all seen someone else's wardrobe malfunction). The foot strap detail is rather clever too, I wish all my workout leggings were as good. I'm never usually confident enough to parade around in just a crop top but I'm happy to make an exception for this stripelace racer back bra which is again made of some kind of marvellous thick material. There is a flattering amount of padding to not only offer a reassuring amount of support but also leaves me feeling way more feminine than usual with a little bit of cleavage. Blink and you miss it, but still.

The pretty lace back really deserves to be seen, it's gorgeous isn't it?!

In summary, I want to smile; I want to lead a lifestyle that makes me happy, keeps me healthy, allows me to feel strong and capable while inspires others to do the same.

Sophie

This post was conceived in my head about four weeks ago when I was caught off balance by a conversation with someone about my lunch. I usually eat a big salad for lunch with a good portion of protein in the form of chicken, mackerel, bacon, mixed beans, corned beef or something else a bit random. This is followed by a half a cup of low fat yogurt with honey and a piece of fruit. No cake, no biscuits, although that doesn't stop people offering them which is really annoying.

picture from July

The question was put to me: “you're never going to be an [Olympic] athlete, so why are you bothering?” which knocked me for six that a) someone would be so blunt in asking, plus b) that I didn't have a concise answer ready.

After a bit of consideration I have an answer.

I'm scared. I'm scared that I turn the big 3-0 next year and I'm neither ready for a milestone, nor ready to start acting my age. In my head I'm pretty much just 18; young and silly. There is no way in hell I'm going to sit back and wait for my waistline to fill out and take up soap operas as a pastime. If I can con my way into staying looking younger for longer (without surgery and drugs OBVS) then you can bet your ass I'm going for it. Eating clean and exercise to get my body the way I damn well want it – that's strong not skinny FYI – is absolutely worth it. That loathsome quote about 'nothing tastes as good as skinny feels' is something I've never referenced before and I don't want to directly mention ever. My take on my body is this: there is precious little satisfaction tucking into something that tastes good yet leaves me feeling grumpy afterwards that I ate. I'd much rather fuel myself with good nutritious fuel and be able to look in the mirror in the morning without grimacing. It's a personal preference.

A (fairly) healthy diet along with a few workouts and runs a week keeps me ticking over but I'm currently trying to make a teensy bit of headway in just getting to the summit of where I want to be. I was nearly there; so close but then as per usual I fell off the wagon and to date can't get back on with both feet. It's not the end of the world and I'm not tearing my hair out about it, but I would like to get my head and my schedule sorted out so that I can at least make sure I know how things are going as opposed to being in the dark (which I do feel like things are at present).

I wrote a while ago about women who's bodies inspire me (post long gone now) and they were all strong and healthy women, Jess Ennis-Hill, Jillian Michaels, Jodie Marsh and Victoria Pendleton; they all inspire me with the dedication they have put into creating their physiques. Here's the revelation I've noticed: I don't want to workout to get their bodies, I want to create my own! I'm just going to work hard at what I enjoy and see where it takes me. Naturally, my legs are far more toned than any other part of me, my matchstick arms have been a supremely slow process to strengthen, my core although getting stronger is where any excess weight will sit (why wont it go to my boobs?!!!). The washboard rippling abs are not all that likely, but you know what? I don't mind. I'm enjoying being myself and where my hard work is taking me.

As for why people ask such blunt questions; they're either trying to show they care and are worried about you OR they're just arses. You decide. All I want to say is that a little support wouldn't go amiss.

Sophie

Ideally I'd like to run at least two other days during the week but I've had to make some compromises lately which I don't mind particularly as I'd prefer to keep running as something I love and enjoy as opposed to forcing myself to go out in a rigorous and unforgiving schedule. I don't think I've done a 10k run since May come to think of it, because they do take so long and it's much quicker and convenient to nip off for a 5k. The 'no pressure' approach to my running goals is paying off; it's been fun and has kept me entertained. I'm so lucky that Chris is thoughtful enough to run with me (for at least the first 3.5k anyway) as it's that little bit nicer even if we don't say a word except CAR!



In a fit of determination and enthusiasm for making a solid run last week I somehow managed to knock out a personal best time which I can't quite believe, ten seconds faster than my previous best around a month ago (which was slightly overshadowed a couple of days later when Chris announced he'd run a sub 20 minute 5k, what a git).

Getting the balance of exercise and nutrition is an on-going trial and error experiment but what's new. The last few weeks I've been stricter with myself about the unnecessary snacks that had started creeping back in to each day; seriously, biscuits are a no-no and just three can cancel out a workout which is not worth it to me at all. Making better choices is my on-going aim; fresh fruit and vegetables, lean meats, fish and whole grains are the name of the game. With a few treats kept as treats.



I'm pretty sure I'm now getting more protein into my diet than I used to which is really important for recovery, don't underestimate how much your body needs this. For lunches I ensure I get a good bit of protein in with my salad; either mackerel, chicken breast, bacon, corned beef or cheddar cheese. For our dinner there is always a good element of protein too. Personally, I'm partial to the odd protein bar, shake or extra portion a couple of times a week too. I tried a new protein drink called Upbeat this week which is a high protein fresh dairy drink, a great way to up your protein intake without chomping through some meat. The strawberry one was scrummy and I'd happily drink one of these a day if someone bought them for me; they are cute little bottles with a really straightforward message; whey protein and real fruit for a healthy, low fat drink. They are found in the chiller cabinet with the ever expanding collection of health beverages and the only negative is the price: £1.75 for 250ml, but it compares ok to similar products.

Do you make the effort to get enough protein in to your diet?
Do you keep up your exercise regime when life gets busy?

Sophie

I was sent Upbeat for the purposes of an impartial review, all opinions my own as always

You know how much I love finding new healthy snacks to keep me happy, so imagine my delight when I discovered sports nutrition pros Multipower who have over 30 years experience in manufacturing and selling sports food. They kindly offered to send me some samples to review and I was so excited to receive such a fabulous array of things to get stuck into!

Energy gels are something which do get me all over excited as they are so workout-specific. We've got a couple in the cupboard already but I'd been a bit too nervous to try them, fearing I might down it and go into some kind of frenzy. In the interest of road-testing the Multipower multicarbo gel I went ahead an had a sachet before a workout. The flavour I had was Cola which tasted pretty good (I can only see cherry-banana available, sorry!) with the consistency as expected; jelly like. The gel is a 'during' intensive exercise supplement to give that extra boost of energy. I really like the idea of this, it's really convenient in that it's a small sachet and only takes a moment to down, plus doesn't leave you feeling full. At 91p each these are excellent value for money, I'd be happy to recommend these as the best gels I've come across.

The Re-Charge Drink  in orange flavour is proving to be my beverage of preference after workouts; it's fast acting muscle recovery formula makes it a great choice. I normally favour weak-flavour drinks so did fear that this one may be a bit much but it is a pleasant orange flavour and using the bottle is easy to measure the ratio without using a measuring jug. At £12.99 per jar (14 servings) it's not overpriced. I can't help thinking that it contains way more than 14 servings though.

Amongst the twelve different varieties of bars they sell are the Natures Power and Fruit Power which are both designed for before or during exercise. The Natures Power bars are a healthy alternative to a chocolate bar; they are packed full of natural ingredients, low in fat and high carbs to give a fast but sustained burst of energy. There are three flavours with my joint favourites being 'salty cocoa'  which although should have been too dark for my liking was rather scrummy as well as the 'cranberry and strawberry'  which was fresh and tangy in contrast but definitely moreish. The 'honey and seeds' was less enjoyable for me as it was far plainer but I'd happily eat it were the other flavours not available. The Nature's Power bars work out at a whisker over £1 per bar, which I think represents good value for a 40g bar.

The Fruit Power bars are also low fat, high carb bars with a really high fruit content great for giving you energy fast and tasting fresh and fruity to boot. The tropical  bar was super-duper delicious, I would definitely agree that the bar delivered it's premise and the original was a fulfilling eat, again delivering on taste. The Fruit Power bars work out at £1.09 per 40g bar which I would say is a fair price considering the ingredients.

I really like the sound of the 50% protein bars in cookies and cream  and the multicarbo fruit bars too, something new to try! All the gels and bars I have mentioned come in packs of 24.

Have you sampled anything from Multipower yet? They get a big thumbs up from me!

Sophie

It's high time my health and fitness plan was reassessed and given a much-needed shake up, today's post comes from Josh Mann, a personal trainer and nutrition advisor who is scrutinising my current regime and putting forward his recommendations. This is very exciting for me! Over to Josh
Sophie and I have been have been speaking recently on Twitter and I have offered to have a look at her current regime and see if there is anything she can improve upon to get the results she wants.
First, lets look at your current lifestyle and what you have done to get yourself where you are today………
Finding this out is crucial to understand what current activities a person undertakes on a day-to-day basis, but it is also important to find out and negotiate the time they have to dedicate to their goals. This will have a big impact on the advice and recommendations I would give to somebody.
· After an active childhood, you (as most people do) have fallen into the trap of becoming inactive as an adult.
· You’ve decided to attend a boot camp and gained confidence as you’ve gotten fitter. Since then you’ve taken up running and previously entered both 5k and 10K running events (with personal bests of 22min12secs and 46mins57secs respectively) – not a bad baseline to work from.
What activity are you participating in on a weekly basis?

· Daily dog walks
· 2x boot camp style workouts a week
· 2x interval style running sessions that last between 12-20 minutes
· Now looking to add a long run lasting between 45 minutes and an hour on the weekend.
From this you can see throughout the week you are quite active, I like that you’re out walking the dog and making the effort to do some form of activity. You do not have loads of time to exercise because of your work so you are keeping sessions short and intense so you can burn a reasonable amount of calories.
What’s the mission captain?
Let’s talk about goals – what do you actually want to achieve?
All goals should be SMART – Specific, Measurable, Achievable, Relevant & have a Time-Frame. This will help you keep focused throughout the duration of your journey.
Let’s have a look at your goal:
S – you want to be able to run 10k in less than 46 minutes
M – It is something that can be timed with a stopwatch
A – You already have a PB of 46mins 57secs, and are a regular exerciser so to improve by 58 seconds does not sound unrealistic to me
R – You’re a keen runner, who is looking to better yourself and improve your overall health and running is a great way of doing this
T – I feel 12 weeks is a realistic timeframe to achieve this in.
Lets have a look at the nutrition side of things……
Nutrition will make or break your goals. Getting enough good quality nutrients is key to helping you recover from exercise, but it will determine whether or not you get the body of your dreams.
I asked you to fill out a food diary, logging everything you ate and drank throughout the course of a week. I would recommend that everybody do this at some point in the near future, as it can be a really good indicator of bad habits.
From your Food Diary I was able to produce the following stats:

	Food Diary (Average)	Target	Difference
Calories	2102	2000	102
Carbs(g)	277	251	26
Protein(g)	81	104	-23
Fat(g)	59	65	-6

Over the course of a week you can see that on average you are consuming 100 calories a day more than you need to. It may not seem like a lot, but that’s an extra 36,500 calories over the course of the year – this will not help appearance or performance.
The majority of people do not eat enough protein and you definitely fall into this category – you are eating around three quarters of the amount of protein that you actually need. If you are active, you need more protein to help recovery and build lean muscle (this helps you burn more calories at rest). The NHS recommends 0.8g of protein per kilo of bodyweight – this is fine if you do no exercise at all. But if you are exercising (and doing so on a regular basis) you need to double that amount – and before you say anything, no, you are not going to get huge ladies!
To me it appears that you are getting enough fat in your diet. I like to aim for around 1-1.5g per kilo of bodyweight. Fat is vital for overall health and should not be cut out of somebodies diet (see my blog on low fat diets). You just need to make sure that you’re getting fat from good sources such as butter, lean read meats, oily fish and nuts.
Carbohydrates are the last things I tackle because you should get your protein and fat sorted first and let carbohydrates make up the rest of your diet. You have included a range of Carbs including oats, bread and cereals in your food diary. I think oats are a good source of carbs but bread and cereal on the other hand, I don’t. The focus should be on unprocessed foods like starchy veg and 100% whole grains. Lets not forget those green veggies, these should be consumed daily and in large quantities. They offer too many benefits to describe here.
Moving forwards
I like that you are currently including two intense running sessions a week in your regime as this will help improve speed. The only changes I would make to your current exercise routine is to remove the boot camp style training and get some more miles in. I’m not saying that a boot camp style workout is bad, but for your goals it is not a relevant style of training. These boot camp sessions should be replaced by two running sessions, each lasting between 30-45 minutes. One of the runs should be quite easy and the other running at the speed required for you to hit your goal.
If you implement the nutrition strategy that I have suggested above, you should see your recovery time improve, have more energy and feel full at meal times.
Anything else to look at?
Sleep……..
You have told me that you get between 6-6.5 hours of sleep per night. Now for me, I think you need at least another hour to aid recovery.
Sleeping continually for either less than six hours or more than nine hours in adults has been associated with poorer health.
Below are the daily hours of sleep people need at the different stages of their lives:
· Children: 10 to 11 hours of sleep
· Adults: 7 to 8 hours of sleep (adolescents need a bit more)
· Older adults: 7 to 9 hours of sleep
When we sleep the body carries out a number of functions that we are often unaware of; producing processes that help you deal with physical and mental stress, information processing, memory formation and the repair and restoration of (muscle) tissues. It is a natural process and something that is essential to our overall well-being. If you struggle with getting a good nights sleep then I would recommend using a supplement called ZMA. The zinc and magnesium will help you relax and help you sleep through the night.
Before you go…….Read this!

Before you decide to get started on a brand new health and fitness journey, whether that be running (like Sophie) or for general weight loss, really take the time to make an honest assessment of your current circumstances. Better yet get someone let myself to do it for you. We can discuss achievable goals and make sure you have all the tools you need to achieve them.
Thank you to Josh Mann for this report! It has definitely given me the motivation and direction I need to go forward with renewed vigour and positivity. If you want Josh Mann Fitness to set you on the right track then check out his site for details of all he can offer you, follow his blog for great health and fitness posts and give him a tweet @joshmannfitness on Twitter too. I'll be keeping you up to date on the new changes I'm making soon. Good times.
Sophie