Bedtime mug cake

2tsp cocoa powder

1/2tsp cinnamon

1 egg

1 scoop chocolate protein powder

1 square dark 90% chocolate

1/4 tsp baking powder

Mix in a bowl, except the square of dark choc

Crumble square into bottom of a mug and then pour mixture on top- blitz in microwave for between 1 min- 1.30

Tip onto a plate and devour, if you can have dairy then have with a tbsp of total full fat yoghurt :p

Kettlebell Class Discount

With some fantastic bodyweight flow routines, you won't want to miss the new style classes at BodyQuest Kettlebell Gym! In February there will be 12 classes in total – 3 per week (Tuesdays & Thursdays at 7pm, and Saturday mornings at 8.15am). I guarantee that if you were to attend 12 classes over 4 weeks, you would experience some awesome changes! Here is an incentive → If you attend all 3 classes per week for the first 3 weeks of February, you can have the last  week FREE OF CHARGE! That's £24 saving, plus all the benefits of having done those classes!

Make sure you don't miss a class though in the first 3 weeks – you have to attend ALL of them to get the last week FREE.

Cauliflower Shepards Pie

Shepard's Pie with Cauliflower Topping

Prep time – 30min

Cook time – 30min

Serves – 4-6 people

Ingredients:

1 head of cauliflower, chopped into florets

4 tablespoons coconut oil

1 small onion, diced

2 celery ribs, diced

2 carrots, diced

2 cloves garlic, minced

1 pound ground beef

¼ cup beef broth

1 tablespoon tomato paste

2 tablespoons chopped parsley

½ cup grated cheese

Instructions:

Preheat the oven to 400 degrees. Grease a casserole dish and set aside.

Steam the cauliflower until tender.

Heat 2 tablespoons coconut oil, add the onion, celery, carrots and garlic and cook for about 5 minutes until it starts to soften.

Add the ground meat to the pan and cook until browned. Add the broth as necessary to keep the mixture wet. Add the tomato paste, parsley and season with salt and pepper. Let simmer whilst you prepare the cauliflower topping.

Drain the cooked cauliflower. Mash until smooth. Add 2 tablespoons of coconut oil and season with salt and pepper.

Spread the meat mixture on the bottom of the dish. Top with the cauliflower mixture and smooth over with a spoon. Cover with the grated cheese.

Bake for 30min, or until the top is brown and bubbly.

Enjoy!

BodyQuest Kettlebell Classes

Well we are almost 3 weeks into the new year! If you haven't yet started your fitness quest for 2015... START NOW! If you leave it too long before getting started, you might never do it. Just bite the bullet and do it! The classes at BodyQuest are a fantastic way to get your strength and fitness up – we are running 3 classes a week now, 2 evening classes on Tuesdays and Thursdays at 7pm, and Saturday mornings at 8.15am.

The new class format is going down a storm – a great mix of Yoga, Flows and Kettlebells! I can honestly say that in the few weeks we have been running the new format, we have already seen progress – the 'Flow' section has definitely become easier, and people are moving better. For the remainder of the month we will stepping up the volume on the flows so everybody gets a chance to really nail the techniques before we progress them in February.

The kettlebell portion of the class remains at a high intensity. The key to burning fat is keeping the intensity there, and that's how we are rolling for the beginning of the year; set the pace high and keep it there! Pleased to see everyone pleasantly surprised at how much intensity they can handle – it's not a lot of time to commit to, so you put the effort in whilst you are there, and you will definitely see the results!

Finally, this year has seen the introduction of Yoga to the classes – I think it's safe to say that everybody is enjoying it as it's a tad more gentle than the rest of the session.... but that is set to change! After having spent a solid SIX hours recently, doing some seriously intense advanced yoga with the amazing Jo Prakash, I also think it's time to progress the yoga portion of the classes – don't worry, it'll still be reasonably gentle, but let's have some fun with it too! By the way, that 6 hour yoga workout I did, possibly the hardest workout I have ever done, but also the most exhilarating!

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Personal coaching can help you achieve the results you desire, as well as giving you the necessary effective tools you need to keep striving forwards, to keep changing and progressing on your journey.


Challenge everything, especially yourself.

Alex Kay


Contact me for Kettlebell classes and Personal Training in Southend-on-sea.
Please visit my website: ALEXKAY