The Gym Group

Guys this very simple sweetener is very easy to make, is 100% natural and you can use it on: coffee and tea oats smoothies pancakes on toast with almond butter (yummy!) to sweeten up greek yogurt on waffles  to sweeten healthy treats, etc, etc And the best part you can store in the fridge for up to 4 weeks and it only contains 3 ingredients: 300 grams of Dates 300ml of Water 2 tablespoons of coconut oil So simply melt the coconut oil in a saucepan and add the dates. On a very low heat, cook dates until they are very soft. Once done blend with water and voila! a delicious homemade natural sweetener. You really have to try to see how delicious it is. TIP: If you swap the water for a can of coconut milk is actually delicious! Although high in calories but sure if you are maintaining you've nothing to worry!

Guys this very simple sweetener is very easy to make, is 100% natural and you can use it on: coffee and tea oats smoothies pancakes on toast with almond butter (yummy!) to sweeten up greek yogurt on waffles  to sweeten healthy treats, etc, etc And the best part you can store in the fridge for up to 4 weeks and it only contains 3 ingredients: 300 grams of Dates 300ml of Water 2 tablespoons of coconut oil So simply melt the coconut oil in a saucepan and add the dates. On a very low heat, cook dates until they are very soft. Once done blend with water and voila! a delicious homemade natural sweetener. You really have to try to see how delicious it is. TIP: If you swap the water for a can of coconut milk is actually delicious! Although high in calories but sure if you are maintaining you've nothing to worry!

After I posted on my Instagram and Facebook page last week my usual oily salad dressing a lot of you my lovely readers requested a recipe which it had a more creamy consistency so as I love to please you all I came up with this fantastic recipe. I loved it so much definitely making it every week. Its also delicious as a dip to munch away some wholemeal pitta bread or even raw veggies like carrots and celery for a super healthy snack! Next time I make it I will blend with it a green spicy chilly for a little extra kick! Ingredients: 1/2 cup of fresh parsley 1/2 cup of fresh mint leaves 1/2 cup of fresh basil 1/2 cup of extra Virgin olive oil 1/2 cup cero fat greek yogurt 1/2 cup of crumbled feta cheese Juice of 1/2 lime Blend all ingredients on food processor and season with sea salt, black pepper and some crushed garlic. So creamy, healthy and delicious! P.S. You can find me on Instagram, Facebook and Snapchat as: Mom Fitness Diary.

After I posted on my Instagram and Facebook page last week my usual oily salad dressing a lot of you my lovely readers requested a recipe which it had a more creamy consistency so as I love to please you all I came up with this fantastic recipe. I loved it so much definitely making it every week. Its also delicious as a dip to munch away some wholemeal pitta bread or even raw veggies like carrots and celery for a super healthy snack! Next time I make it I will blend with it a green spicy chilly for a little extra kick! Ingredients: 1/2 cup of fresh parsley 1/2 cup of fresh mint leaves 1/2 cup of fresh basil 1/2 cup of extra Virgin olive oil 1/2 cup cero fat greek yogurt 1/2 cup of crumbled feta cheese Juice of 1/2 lime Blend all ingredients on food processor and season with sea salt, black pepper and some crushed garlic. So creamy, healthy and delicious! P.S. You can find me on Instagram, Facebook and Snapchat as: Mom Fitness Diary.

HEALTHY NUTELLA Homemade healthy Nutella!  Yes thats right! It is healthy. Smells just like the original and it tastes amazing. You have to try this by yourself! Use it over pancakes, a piece of toast, rice cakes or over fruit.  Ingredients: 1 cup of hazelnuts 3 teaspoons of 100% cocoa or cacao powder 1 tablespoon of coconut oil  melted 1 tablespoon of any natural sugars (like stevia, agave, honey etc) I used honey  6 tablespoons of any milk of choice: almond, coconut, etc. Pre-heat oven at 150 degrees celcius. Toast the hazelnuts for 5-8 minutes  in the oven on a tray without oil. Once they are a little toasted put them in the blender and blend until they become powder. Add coconut oil to start make it creamy. Once this is done add the cocoa powder, honey and add milk slowly and see how much milk you actually need. To be honest I added a bit more because it was a bit dry. Hope you enjoy this recipe!

HEALTHY NUTELLA Homemade healthy Nutella!  Yes thats right! It is healthy. Smells just like the original and it tastes amazing. You have to try this by yourself! Use it over pancakes, a piece of toast, rice cakes or over fruit.  Ingredients: 1 cup of hazelnuts 3 teaspoons of 100% cocoa or cacao powder 1 tablespoon of coconut oil  melted 1 tablespoon of any natural sugars (like stevia, agave, honey etc) I used honey  6 tablespoons of any milk of choice: almond, coconut, etc. Pre-heat oven at 150 degrees celcius. Toast the hazelnuts for 5-8 minutes  in the oven on a tray without oil. Once they are a little toasted put them in the blender and blend until they become powder. Add coconut oil to start make it creamy. Once this is done add the cocoa powder, honey and add milk slowly and see how much milk you actually need. To be honest I added a bit more because it was a bit dry. Hope you enjoy this recipe!

Hi Guys! I have been trying that double-chocolate casein protein lately and have prepared the following review in case you fancy trying it! First of all I am going to start answering two questions you might have: 1. Whats casein protein? 2. And wants the difference between casein and whey? Ok, casein protein: is a "slow" protein. When you consume casein, you will reach a peak in blood amino acids and protein synthesis between 3 to 4 hours. Casein dramatically slows the rate as protein breakdown. Muscle growth is dependant on the balance of protein synthesis and breakdown. With whey protein:  It will take only 20-30 minutes before almost all of what you have consumed is coursing through your system. The level of amino acids in your blood have had reached its high point. Within the hour it will have gone through the various metabolic processes. So conclusion these two proteins are both excellent sources of all the essential amino acids, but they differ in one important aspect-

Hi Guys! I have been trying that double-chocolate casein protein lately and have prepared the following review in case you fancy trying it! First of all I am going to start answering two questions you might have: 1. Whats casein protein? 2. And wants the difference between casein and whey? Ok, casein protein: is a "slow" protein. When you consume casein, you will reach a peak in blood amino acids and protein synthesis between 3 to 4 hours. Casein dramatically slows the rate as protein breakdown. Muscle growth is dependant on the balance of protein synthesis and breakdown. With whey protein:  It will take only 20-30 minutes before almost all of what you have consumed is coursing through your system. The level of amino acids in your blood have had reached its high point. Within the hour it will have gone through the various metabolic processes. So conclusion these two proteins are both excellent sources of all the essential amino acids, but they differ in one important aspect-

Guys on Friday I was having a bad day and was dyeing to have a chocolate or a chocolate cake or anything chocolate-y! But refused to be bold plus I didn't have any bold treats in the house anyway; so I decided to invent a recipe that would kill those cravings with ingredients that I had at home. I was doing this in snapchat and I was like: "please don't copy this recipe until is done" because I didn't have a clue how it was going to turn out. But needless to say it was AMAZING! so definitely doing this recipe again soon. I made this for hubby and I so if its just for yourself halve the ingredients. Or keep half of it for the next day. Ingredients: 2 eggs 2 tablespoons of almond ground 1/2 cup of powder peanut butter ( I used chocolate PB2) You can boy PB2 on herbs.ie 1 teaspoon of vanilla extract 3 teaspoon of 100% cocoa 1 teaspoon of baking powder I added a squeeze of sweet freedom. (you can use honey instead, about 3 or 4 teaspoons) Blend all Ingredients in food

Guys on Friday I was having a bad day and was dyeing to have a chocolate or a chocolate cake or anything chocolate-y! But refused to be bold plus I didn't have any bold treats in the house anyway; so I decided to invent a recipe that would kill those cravings with ingredients that I had at home. I was doing this in snapchat and I was like: "please don't copy this recipe until is done" because I didn't have a clue how it was going to turn out. But needless to say it was AMAZING! so definitely doing this recipe again soon. I made this for hubby and I so if its just for yourself halve the ingredients. Or keep half of it for the next day. Ingredients: 2 eggs 2 tablespoons of almond ground 1/2 cup of powder peanut butter ( I used chocolate PB2) You can boy PB2 on herbs.ie 1 teaspoon of vanilla extract 3 teaspoon of 100% cocoa 1 teaspoon of baking powder I added a squeeze of sweet freedom. (you can use honey instead, about 3 or 4 teaspoons) Blend all Ingredients in food

Hi guys. I get asked a lot my gym routine and the reason I haven't post it before is because I change it every 6 weeks. You can't stick to the same routine for ever! You need to change it up as your body can reach plateau so you need to give body a boost every 6 weeks. Another reason to change it up is to hit different muscles fibres you haven't hit before. You don't have to change it completely but change 1 or 2 exercises per muscle group and definitely making sure you are going up on weights to get stronger, more toned and leaner! This routine is very good. Is designed by a personal trainer and myself and it has the very basic and very functional exercises that will give you a whole body toning.  About the repetitions I will specify on each type of exercise. Some exercises will need 4 sets, some only 3. If you want muscle growth do 12 reps if you want more definition go for 15. So you can print this routine. Identify the equipment at your gym and just go and do it! To

Hi guys. I get asked a lot my gym routine and the reason I haven't post it before is because I change it every 6 weeks. You can't stick to the same routine for ever! You need to change it up as your body can reach plateau so you need to give body a boost every 6 weeks. Another reason to change it up is to hit different muscles fibres you haven't hit before. You don't have to change it completely but change 1 or 2 exercises per muscle group and definitely making sure you are going up on weights to get stronger, more toned and leaner! This routine is very good. Is designed by a personal trainer and myself and it has the very basic and very functional exercises that will give you a whole body toning.  About the repetitions I will specify on each type of exercise. Some exercises will need 4 sets, some only 3. If you want muscle growth do 12 reps if you want more definition go for 15. So you can print this routine. Identify the equipment at your gym and just go and do it! To

Guys, I've been trying these shorts for the past few weeks and I can finally write my thoughts on them. So, I would like by starting with the fact that EVB Sport is an Irish owned company. It started when Yvonne, mother of two, realised that after having two kids she couldn't work out the same as before, due to post-pregnancy pelvic weakness that happens to all of us, but can be difficult to talk about. Yvonne designed the shorts to help other mothers out there to feel confident and more comfortable when exercising, to recover their bodies after giving birth! She was actually on Dragons Den which she won in 2014. The shorts have a triple-layer fabric that really helps to make you feel pulled in, but at the same time very comfortable! So, this is what the shorts do: You get an amazing abdominal support, due to the high waisted shape that not only keeps your tummy in place, it keeps it in! You definitely get "pulled up & in" during any hard exercises. If you suffer

Guys, I've been trying these shorts for the past few weeks and I can finally write my thoughts on them. So, I would like by starting with the fact that EVB Sport is an Irish owned company. It started when Yvonne, mother of two, realised that after having two kids she couldn't work out the same as before, due to post-pregnancy pelvic weakness that happens to all of us, but can be difficult to talk about. Yvonne designed the shorts to help other mothers out there to feel confident and more comfortable when exercising, to recover their bodies after giving birth! She was actually on Dragons Den which she won in 2014. The shorts have a triple-layer fabric that really helps to make you feel pulled in, but at the same time very comfortable! So, this is what the shorts do: You get an amazing abdominal support, due to the high waisted shape that not only keeps your tummy in place, it keeps it in! You definitely get "pulled up & in" during any hard exercises. If you suffer