Category Archives: Recipes

Southampton Personal trainer Gen Preece Boot camp

Gluten-free Crackers that don’t taste like Cardboard

A fast, easy alternative to boring Ryvita…

Healthy snacks that aren’t stodgy, sugar-laden or processed can be one of the biggest problems throughout the day, not just for my Personal Training clients but also for me too!

I love finding new ideas and experimenting with old classics as I tend to get bored very easily eating the same things each day! I came across this recipe from a food-coach friend and have tweaked it slightly.

They are packed with omega-3s, essential fatty acids and the good fats that will keep you full, satisfied and nourish your skin, hair and nails.

Omega-3 gluten-free crackers.

Gluten Free crackers from PT Gen Personal Trainer Southampton

Gluten Free crackers

Ingredients:

1 cup flaked almonds (or chopped nuts of your choice)

1 cup mixed seeds

3 tbspns chia seeds

1 cup hot water

2 tbspns coconut oil (melted)

Pinch sea salt

Preheat oven to 160. Mix all ingredients together and leave for 5 mins to set. Grease a baking tray with the coconut oil and transfer the mixture, adding a little sea salt if desired. Bake for approx 30 mins until golden brown. Cut or break into squares and serve with homemade hummus or mashed avocado.

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Southampton Personal Trainer Gen Preece Flapjacks

Gluten, Sugar & Dairy-free Flapjacks/Energy/Granola Bars

Whatever you prefer to call them, this recipe works for all three 🙂

I’ve been looking to make some for a while, mainly because my gorgeous fiancé works occasional night shifts and is always looking for new and exciting snack ideas.

This is something especially essential when all that is usually on offer are tubs of sweets, crisps and general high sugar rubbish (anything to keep you going all night!)

Many of my personal training clients have taken them into work as an alternative for when the office ‘cake demons’ come out to play 😉

They are slow-release energy and sweet enough to satisfy sugar cravings. They are also a great breakfast on the go solution.

You can vary and substitute the ingredients based on what you like (ie the raisins to sultanas) but do make sure to avoid any dried fruit that contains sulphur (organic is always best where possible.)

This recipe is my other half’s favourite combo so far.

(Makes one large batch)

– 200g organic oats
– 1/2 cup organic raisins
– 1/4 cup organic raw cacao nibs
– 2 tbspn flax seed
– 1 tbspn chia seed
– 1/2 cup mixed seed
– 1 medium ripe mashed banana
– 2 tbspns organic coconut oil
– 1 tsp organic coconut nectar

Preheat oven to 190 or gas mark 5.

Line a square baking tin with parchment paper

Combine all the ingredients in a mixing bowl.

Transfer evenly to the tin.

Place in the oven and bake for 30min.

Remove from the oven when golden brown and slice into little bars.

Drizzle the coconut nectar over the top for extra sweetness.

Transfer to an airtight tin before transferring to lunch boxes, mouths etc… 😉

Enjoy!

PT Gen Personal Trainer Southampton: gluten-free flapjacks

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Nourish with Aimie: Southampton Personal Trainer Gen Preece

A Nourishing Time had by All!

Nourish at Faster Personal Training Southampton: and so we did!

Nourish at Faster Personal Training Southampton

Nourish at Faster Personal Training Southampton

On Sunday February 2nd we were honoured to give our personal training clients, boot camp attendees, their friends and families a boost in body and mind at our special New Year Event Nourish!

And boy did we!

We were lucky enough to be joined by fabulous Nutritional expert Aimie Smith-Dodson and Pyschologist Dr Sally Pears, an expert in health behavioural change specialising in the cognitive and emotional processes of food cravings.

Aimie shared her own inspiring story of how changing poor nutrition habits led to her curing a host of debilitating health problems that had plagued her life from childhood, as well as allowing her to lose five stone in weight.

Aimie Smith Personal trainer Southampton

Aimie Smith at Nourish!

Her fabulous live demos included the now infamous green smoothie, raw cous cous made from cauliflower, salads that are NOT boring as well as some incredible raw chocolate desserts.

Dr Sally’s workshop, titled ‘Below the Surface: examining the thoughts and beliefs that limit progress’ allowed everyone who attended to take a look at their own personal beliefs. As these govern our attitude and there is so very much to discuss with regards to this, I cannot believe how quick the hour flew by!

I recall the beliefs I had when I was overweight, unhealthy and unhappy. I believed being slim would make me happy, popular, get me a boyfriend and solve all my problems. And what did I find? I was EXACTLY the same person on the inside, even though I was four dress sizes smaller on the outside: the only difference was that I was now attracting the attention of superficial people!

Dr Sally Pears at Nourish

Dr Sally Pears at Nourish

I was fortunate enough to have a couple of people to point me in the right direction and I ended up meeting a wonderful lady that helped me become the person I am today. She taught me to relax, to believe in myself and finally let go of the guilt (my default position) that I had been carrying since childhood.

I am truly blessed to live the life I do today. It has not been easy and I believe we are all on a journey in which we never stop learning. And as for everybody else who came to Nourish?

“I could have talked to them both for hours”

“I am so glad I came, I think I’ve turned a corner!”

“Really wonderful morning, both presentations were fantastic!”

“I’ve got loads of ideas now, thank you so much for today!”

“I never knew cauliflower could be so exciting!”

As for us? We’re just glad we prepared enough food for leftovers!

Raw chocolate orange slabs!

Raw chocolate orange slabs!

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Cold cure smoothie: Southampton Personal Trainer Gen Preece

Still fighting a cold? Try this Kick-Ass remedy!

NEWSFLASH: Southampton Personal Trainer cures the common cold!

Well…almost 🙂

If you’re still fighting a pre-Christmas cold or have one threatening to take over your life, you MUST try this!

I put it together at the end of last year, when a cold decided to pleasantly surprise me one weekend. Thankfully, I didn’t have any Personal Training clients that needed rearranging (and even more thankfully, I only see my clients Monday-Friday!) so I took it upon myself to be better by Monday.

I looked over my nutrition notes and considered what would work best in terms of immune-boosting, soothing and re-energising. I then came up with this little beauty:

Ingredients:

1 x whole fresh pineapple

1 x apple

1 x lemon

1 x thumb size piece of ginger

As much cayenne pepper as you can handle!

I think nipping it in the bud is the answer when it comes to colds. There may not be an actual ‘cure’ but this is certainly the closest I’ve ever come to it. I immediately felt better after finishing my juice (despite nose and eyes streaming from the cayenne pepper!) and by the evening, my throat soreness had ceased.

I made another the following day just to make sure, and was right as rain by Sunday evening. I can be certain eating a nutritionally-dense diet and taking care of yourself play a huge role in the number of colds you may suffer, and how quickly you get over them.

Like anyone running there own business, I do not have the ability to take ‘sick days’! And being so fortunate to do a job I immensely love every day, having to sacrifice Personal Training sessions and Boot Camps for the fear of making my clients ill is an absolute no-go!

I’m a huge fan of natural, rather than chemical remedies wherever possible. Try it and let me know how you get on. You’ve nothing to lose…except the sniffles!

PT Gen Personal Trainer Southampton Cold Remedy

PT Gen’s cold cure!

Good luck and good health! 🙂

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Green Smoothie: Southampton Personal Trainer Gen Preece

Enjoying a tall glass of awesome

Green Smoothies in the Southampton Sun

Today was a bright beautiful sunny day in Southampton, our first proper one of the New Year!

After a very pleasant long walk with my fiance, I felt an alkalising green smoothie was the perfect compliment for a stunning day like today.

I try and put them together whenever I can and really feel the benefits; or more accurately, notice the difference in my energy levels when I don’t have one!

If I’ve got a long day ahead of Personal Training clients, I sometimes even blend one up in the morning and take it in to sip between sessions!

Being gluten-intolerant and previously suffering a lifetime of unpleasant symptoms I’d learned to live with (bloating, stomach discomfort, lethargy, difficulty concentrating to name but a few) I feel very fortunate to have and blessed to have learned about such a vast world of nourishing possibilities, all so simple. And cheap!

All you need is a blender…and some raw veg!

Green Smoothie: Personal Trainer Southampton

Green Smoothie: a tall glass of awesome

Today’s Alkalising Green Smoothie:

1 x large ripe banana

160g spinach

5 x celery sticks

1 x lemon

1 x thumb size piece of ginger

500ml filtered water

It kept me going for a good couple of hours and is such a great energy booster. The lemon and ginger aid digestion, so if you suffer from bloating or digestive discomfort as I used to, it truly makes a difference. More importantly, you will not get a blood sugar spike and be craving another sugary fix twenty minutes after the “high” has faded!

Try taking one into work for a mid-morning energy boost. It also makes a fantastic alternative to the ever-available sugar and gluten-laden snacks that often appear the only available option. If you prepare and plan, I can assure you there is always another choice 🙂

Enjoy!

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Gluten-free, dairy-free, grain-free, paleo and 100% delicious - get ready to change the way you eat bread FOREVER! Gluten-free dairy-free paleo Bread from PT Gen Levrant personal trainer southampton Gluten-free dairy-free paleo Bread from PT Gen Levrant As a gluten-free Personal trainer, I've struggled to find a decent gluten-free bread that a) tastes like bread b) actually rises and c) isn't full of sugar and fake food substitutes to make it taste like bread. This recipe for a large loaf is a combination of a few others that I have adapted. It can also be toasted for a couple of minutes, and it actually stays moist so there is no need to add any type of spread! You can tweak it to your liking but this is the synergy I find works best and tastes the most incredible. And I hope you agree ;-) Ingredients: 2 cups almond flour (made with blanched almonds in a food processor) 1 cup desicated coconut 2 tsps gluten-free baking powder 1/2 tsp pink sea salt 4 organic eggs 1 tbspn organic apple cider vinegar 1 tbspn walnut oil 2 tbspns organic coconut oil 1/4 cup mixed seeds (sunflower, pumpkin etc) 2 tbsp coconut oil What to do: Preheat oven to 200C. Line a baking loaf tin with parchment paper Melt the coconut oil. In a large bowl, combine all your dry ingredients. In a separate bowl, whisk your eggs and add the coconut oil, vinegar and walnut oil Add the dry ingredients to the wet and mix well until smooth and creamy. Pour into the prepared loaf pan, making sure all is scraped out of the bowl. Add extra seeds to the top if you so desire. Bake for approximately 35 minutes until golden brown (a skewer inserted into center will come out clean when it is ready.) keep checking it as ovens tend to vary and you don't want to burn it! Rest for approx 10-15 minutes. Once bread is completely cooled, slice with a serrated bread knife and serve however you wish. It keeps best in an airtight container in the fridge for about 5-7 days and can be frozen for up to one month. Enjoy and don't forget to share your own photos of yours! Gluten-free dairy-free paleo Bread from PT Gen Levrant personal trainer southampton Gluten-free dairy-free paleo Bread from PT Gen Preece

The Grain-free bread that’s too good to be true

Gluten-free, dairy-free, grain-free, paleo and 100% delicious – get ready to change the way you eat bread FOREVER! 

Gluten-free dairy-free paleo Bread from PT Gen Levrant personal trainer southampton

Gluten-free dairy-free paleo Bread from PT Gen Levrant

As a gluten-free Personal trainer, I’ve struggled to find a decent gluten-free bread that a) tastes like bread b) actually rises and c) isn’t full of sugar and fake food substitutes to make it taste like bread.

This recipe for a large loaf is a combination of a few others that I have adapted. It can also be toasted for a couple of minutes, and it actually stays moist so there is no need to add any type of spread!

You can tweak it to your liking but this is the synergy I find works best and tastes the most incredible. And I hope you agree 😉

Ingredients:

  • 2 cups almond flour (made with blanched almonds in a food processor)
  • 1 cup desicated coconut
  • 2 tsps gluten-free baking powder
  • 1/2 tsp pink sea salt
  • 4 organic eggs
  • 1 tbspn organic apple cider vinegar
  • 1 tbspn walnut oil
  • 2 tbspns organic coconut oil
  • 1/4 cup mixed seeds (sunflower, pumpkin etc)
  • 2 tbsp coconut oil

What to do:

  1. Preheat oven to 200C. Line a baking loaf tin with parchment paper
  2. Melt the coconut oil.
  3. In a large bowl, combine all your dry ingredients.
  4. In a separate bowl, whisk your eggs and add the coconut oil, vinegar and walnut oil
  5. Add the dry ingredients to the wet and mix well until smooth and creamy.
  6. Pour into the prepared loaf pan, making sure all is scraped out of the bowl. Add extra seeds to the top if you so desire.
  7. Bake for approximately 35 minutes until golden brown (a skewer inserted into center will come out clean when it is ready.) keep checking it as ovens tend to vary and you don’t want to burn it!
  8. Rest for approx 10-15 minutes. 
  9. Once bread is completely cooled, slice with a serrated bread knife and serve however you wish. It keeps best in an airtight container in the fridge for about 5-7 days and can be frozen for up to one month.

Enjoy and don’t forget to share your own photos of yours! 

Gluten-free dairy-free paleo Bread from PT Gen Levrant personal trainer southampton

Gluten-free dairy-free paleo Bread from PT Gen Preece

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