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Salted Caramel Chocolate & Date Bark Recipe

“Salted Caramel” Chocolate & Date Bark Recipe Sometimes, nothing else will do but a sugar-hit and this twist on the popular Chocolate & Date Bark is so delicious it will soon become your...

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Bulgarian Split Squat – Muscles worked & how to perform…

The Bulgarian Split Squat If there’s one exercise TFR client dread seeing in their programme each month, it has to be the mighty Bulgarian Split Squat. An exercise guaranteed to have your legs...

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Chicken Tray Bake with Gnocci & Carrot

Chicken Tray Bake with Gnocci & Carrot It’s that time of the year where we start craving hearty comfort food; but no one wants to spend hours prepping food in the kitchen and then longer washing...

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Healthy eating out options to stay on track…

Healthy Eating Out Options How to stay on track with your diet Staying on track with your diet when eating out can be challenging, but with some planning and mindfulness, you can make healthier...

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Increase your Bench Press with the Pin Press…

Improve your Bench press with the Pin Press.. What is the Bench Pin Press? The Bench Pin Press is an excellent exercise variation that can help to improve your maximum load on a standard Barbell Bench...

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Orange, Lime & Honey Salmon Recipe

Orange, Lime & Honey Salmon Recipe… Brighten up a cold evening with our Orange, lime & honey salmon recipe. It is packed with protein, omega-3 fatty acids, selenium, and vitamins B & C,...

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Protein Yoghurt with Blueberries, Nuts & Seeds

Protein Yoghurt with Blueberries, Nuts & Seeds This is Yasmin’s go-to breakfast, 7 days a week! It’s packed with protein, vitamins, antioxidants and plenty of other nutrients to help you start your...

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Quick, Easy & Healthy Asian Mince Beef Stir-Fry

Quick, Easy & Healthy Asian Mince Beef Stir-Fry Recipe Bursting with vibrant flavours and packed with protein in every serving, our Asian Mince Beef Stir-Fry is the perfect solution for those busy...

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How to reduce DOMS

How to reduce DOMS… First things first, what is DOMS? DOMS stands for Delayed Onset Muscle Soreness. It refers to the muscle pain and stiffness that typically develops a day or two after engaging in...

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Easter treats versus staying on track

Easter treats vs. staying on track With the smell of hot cross buns in the air and the Easter break tantalisingly close, there comes the decision of whether to stay on track with training and nutrition...

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Healthy Vegetarian Protein Sources

Healthy Vegetarian Protein Sources Getting enough protein on a healthy vegetarian diet can take a little bit of preparation and knowledge, but these days there are plenty of delicious and nutritious...

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Baked Chicken and Mozzarella with spinach and tomatoes

Baked Chicken and Mozzarella Recipe Liven up your chicken dinner with our high-protein Baked Chicken and Mozzarella with spinach and tomatoes. The baked tomatoes provide a healthy dose of lycopene, an...

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The importance of consistency when it comes to making gym progress

The importance of consistency when it comes to making gym progress One of the greatest tools for success with your gym progress is… consistency! Getting the workouts done week in, week out, and...

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Healthy snacks to keep your fitness goals on track…

Healthy snacks to keep your fitness goals on track… If you’re working hard to get in shape this summer, it’s important to plan healthy snacks that are nutritious, low in calories, and high in protein...

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Pan-Fried Sea Bass with Asian style salad recipe

Pan-Fried Sea Bass with Asian style salad If you’re looking to elevate your weeknight dinners with something fresh, vibrant, and full of flavour, this sea bass dish paired with a zingy Asian-style...

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