Tuesday, 17 September 2013

Ripped Cream

So i am pretty excited that i am the first person in Ireland to try Ripped Cream, which came
all the way from sunny California and arrived by post first thing this morning .
I have gained a huge amount of contacts threw social media because of my love and passion for fitness and also networking, which got me in touch with this cool product. The owner absolutely loved the fact his product would be mentioned in Ireland and also thrilled to hear how much the Irish fitness industry has grown. The majority of fitness fanatics usually have a huge love for coffee, for obvious reasons. This product was designed for three reasons to improve the taste of your coffee , replace milk and also replace using normal whey protein in your coffee which can lead to unappetizing lumps.

I was sent two bags this morning Vanilla Bean and Chizzled Chocolate . 
Both flavours were absolutely delicious and left zero lumps !
I thought the chocolate flavour made my black coffee taste more like a mocha which
i definitely wasn't complaining about .
Its a very inexpensive product and for any coffee lovers out there who like to keep in shape this is the product for you . It is also gluten free and is high in Vitamin D and amino acids.

Check out their Promo advert its very American and cheesy but i find it quite entertaining and gives me a good laugh. 

RippedCream is available to order internationally from VitaCost an american health food shop that ships all around the world.

For two bags of Ripped Cream and Delivery you are looking at $34.97 which works out at 26.00 euro .Here is the only issue you may be waiting a while for your products, my order was made on the 31st of August and today is the 17th of September. 

Check them out on Facebook and twitter for all their latest news

Facebook : https://www.facebook.com/rippedcream

Twitter : https://twitter.com/RippedCream

Fight the Flu

Since i am currently suffering with a bad case of the Flu i though it would be cool to share some natural remedies instead of hitting the local pharmacy. I have never been one to resort to over the counter drugs to heel my illnesses but instead i turn to nutrition and herbal solutions .
With the cold and wet weather upon us no doubt we are all due a dose of the flu, so keep these in mind.Garlic, Vitamin C and Cinnamon !!


I absolutely love this product. My favoutite is the drops version, it's also available in Tablets. Its a great and natural way to boost your immune system, i think its also a great idea to take it if you are feeling run down. I usually take 2-3 drops in a glass of water maybe four times a day. Available in all health food stores in Ireland    

18.49 euro in The health food Store


Lucky for me i am a huge garlic fan regardless of sickness. Garlic has been proven to be the top natural remedy for colds and flu's. Garlic has been proven to have the highest amount of antibacterial, antifungal,antiparasitic and antiviral properties compared top any other food or remedy.  For maximum benefits mince two garlic cloves and mix with water another option is chewing raw garlic cloves. Let's be honest nobody is going to do that, so what i like to do is eat food where i can add a couple of cloves of garlic like homemade soup, Brusselsprouts with garlic or possibly an omelette loaded with garlic .

                                                                              Garlic is also amazing for boosting               your metabolism so try include it                 in your every day diet  

Vitamin C

There are a couple of options when it 
comes to vitamin C. I would personally 
recommend the powder version i think 
its the strongest . You can also go with 
the tablet version which are available in 
several brands or the soluble version 
which you can pick up from your chemist.
Vitamin C is a powerful antioxidant is 
needed for many body functions, repairs 
and healing. 

Right : Solgars Vitamin C Tablet 

10.75 euro

Left : Vitamin C Powder by MyProtein.com 

£4.79 Works out at 5.79 euro plus delivery



Thursday, 12 September 2013

The muscle Green plan

         Muscle Green Part One of Three

                For the fitness Veggie

Breakfast ideas :      
1/ Porridge Oats with Almond Milk, one scoop Protein powder with your choice of topping banana / Pear / Apple / Nuts         you could also add some cinnamon                      

2/ Three scrambled eggs or omelette with a side of Asparagus or green vegetable of choice
3/ Roasted Tomatoes with a full avocado and a protein shake
4/  Vegan or Veggie Protein pancakes topped with blueberries and a Tablespoon of Greek Yogurt 
 5/ Smoothie of your choice / Homemade of course . Always include scoop of protein and handful of spinach try a combination of fruits , nuts , Nut butters , greek yogurt .

1/ Homemade Hummus with loads of Garlic and onion with sides of Carrot & Celery
2/ Health food Bar i Like Nakd or Trek 
3/ Protein Shake with Soy milk / Almond Milk
4/  Apple or Pear Slices with Almond or Peanut Butter 
 5/ Almond and Goji berries

Green can be mean

Just because you are a vegetarian or vegan doesn't mean you are limited when it comes to body transformations or muscle gain. I actually can speak from experience because i have tried a vegan diet and also a vegetarian diet , and i know the biggest issue with both diets is the lack of food. 
I found when i tried the vegetarian diet i lost a lot of weight and a lot of muscle which is not a good thing. Like any diet the best way to get results is to have a full proof plan , map out every day what you are going to eat . Since i am so nice and generous i am going to include a diet plan for my Veggie friends and also some tips ...
Leave a comment below would love to hear from my Veggie Readers 

Your new best Friends :

1 / Protein Powder whether its Whey for Vegetarians or Soy, Hemp, Brown rice powder for Vegans.
Try Adding a scoop of protein powder to your water and drink it with every meal. That's an extra 20 grams of protein with every meal. 

2 / Supplements. Like i mentioned the biggest issues with veggies is they don't eat enough, so using supplements and vitamins are crucial.

Scitec Nutrition available from Titan Ireland 


I read these twenty tips on Bodybuilding.com when i was trying out a vegetarian/ vegan diet and i found them really helpful . Check them out 

1Get Sufficient Calories
The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. If you don't take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming.
Consume Plenty of Fruits and Vegetables
Second, be sure that you are taking in plenty offruits and vegetables. These are going to supply you with a high quality source of nutrients as well as all the antioxidant protection to keep your immune system feeling strong.
Don't Neglect Chickpeas and Legumes
For vegetarians looking to build muscle, one of the key sources of protein they need to be looking into are chickpeas and other legumes. These will also be a good low-fat source of carbohydrates as well and make for a great snack before a hard workout.
Swap Rice For Quinoa
If you're in the habit of always eating brown rice with your meals, swap that up for some quinoa instead. Quinoa tastes much like brown rice (a combination of brown rice and oatmeal) and is higher in overall protein content than the brown rice. On top of that, quinoa is actually a complete source of protein, whereas brown rice is not. This is important for the process of muscle building to take place.
Utilize Egg White Or Soy Protein Powders
Fifth, it's a very wise move to make use of egg white protein powders, if you eat animal by-products, or soy protein powders if not. These will dramatically help to boost your protein intake and are quick and convenient for when you need them. As long as you do make sure to mix them up with other sources of protein, they are definitely a 'must-have' for your daily diet.
Avoid A Heavy Reliance On Processed Foods
One big mistake that many vegetarians make is relying a great deal on heavy, overly processed foods. Don't do this. Remember, being vegetarian doesn't mean you get free range to eat as many high-carb snack foods as you want. You still do definitely have to be eating healthy and making an effort to maintain a fresh diet that contains whole grains, fruits, vegetables, and nuts.
Keep Your Workouts Short But Intense
When it comes to your workout, as a vegetarian you should aim for short but intense workouts. This will help prevent muscle mass loss from taking place and your body relying on protein to get through those workouts. If you were doing very long workout sessions that's when your protein needs will be really elevated, which could get more difficult being on a vegetarian diet.
Be Sure To Vary Your Food Choices
Also be sure that you're taking the time to vary your foods in your diet as well. As a vegetarian you may find that it's easy to gravitate to the same foods over and over and over again. Try to prevent this if you can. By making sure to take in a higher variety you will prevent nutrient deficiencies and have better luck with your diet program.
Make Use Of Tempeh
Another protein source that's highly beneficial for vegetarians is tempeh. This one is one that is often overlooked so start finding creative ways to add it to your diet today. Many people find they prefer this over tofu, which is the other main vegetarian option.
Consider Going Lacto-Ovo Vegetarian
One thing that you may want to consider, and this will highly be based on your personal beliefs, is going lacto-ovo vegetarian. What this means is that you will include both egg and dairy products in your diet. This will dramatically boost your protein options since then you can include egg and egg whites,cottage cheeseyogurtcheese, and milk. It will definitely make your life as a vegetarian bodybuilder easier.
Utilize Nuts For Fuel
Another great food that you'll want to take in are nuts. Nuts provide a healthy source of fat and will provide a long-lasting form of energy as well. One handful will significantly boost your calorie intake and help make muscle gain that much easier.
Take In Plenty of Flaxseeds, Walnuts, and Flaxseed Oil
For your essential fatty acids, since you likely won't be consuming fatty fish or fish oil, turn toflaxseedsflaxseed oil, and walnuts. These will have to be your primary sources for this must-have nutrient.
Start Adding Peanut Butter
Another good way to boost your fat content is to start smearing natural peanut butter on as many foods as you can in your diet. This will also help to boost your overall calorie intake as well, which is obviously important when aiming to build muscle. Smear some peanut butter over yourbananasapples, mix it into oatmeal, or add it to any fruit smoothies you may be preparing.
Consider Iron Supplementation
One nutrient that you may fall short in without eating any red meat is iron. Since iron is responsible for good red blood cell development, it's not one you want to risk being low in. If you do, you're going to find you're fatiguing a lot faster in your workouts as well. If you plan on carrying out a vegetarian diet for the long term, consider adding an iron supplement to your day.
Focus On Broccoli and Spinach Intakes
Two other vegetables that you'll definitely want to think about adding in higher quantities as well are broccoli and spinach. These both will contain nice doses of calcium, which is another nutrient you may fall short in. In addition to both of these, also think about using a calcium supplement.
Don't Let Others Get You Down
Unfortunately one thing that many vegetarian bodybuilders deal with is others telling them they won't see success. Try and block this out as best as possible. If you want to really pack on the muscle, you need to stay in a healthy frame of mind - and their negative influence is definitely not going to help you do so.
17 / Eat More Frequently It's also important that you're making sure to eat frequently throughout the day. Since you won't be taking in as much protein with every meal you eat as someone who isn't a vegetarian, by getting in regular meals you'll help ensure that you do always have that steady stream of amino acids going into the muscle tissues.                                                                                                                                                                                                                         18/Monitor Your Body Fat Levels Since one thing many vegetarian bodybuilders are concerned over is muscle mass loss, be sure that you're regularly monitoring your body fat levels. This will give you a better indication if you are losing muscle mass so that action can be taken to help prevent this.                                                                                                                                                                                                                                                                                   19/Supplement With Branched Chain Amino Acids Another important supplement that you'll want to use is branched chain amino acids. These you should specifically take immediately before and after the workout is complete as they too will help to safeguard against muscle mass loss.                                                                                                                                                              20/Stay Positive Finally, the last tip is to stay positive. It may take slightly longer to build muscle as a vegetarian, but if you stay positive and keep working towards your goals, you definitely can get the results you're looking for.


Finding fitness

I was asked to write a blog on self esteem by a young lady on Facebook and i thought it would be a really nice topic to discuss, like promised all my articles are going to be one hundred percent Kelly and one hundred percent genuine. I think every single person in the world suffers with self esteem issues at some stage of their life and if they don't then i wouldn't consider them a very normal or well rounded person. To have self esteem issues is to be completely human, i grew up with a skin condition called eczema so that would be one element where i would have insecurities. 
Since becoming a fitness nut i have truly discovered a new confident element to my life. Exercise can give you such an amazing boost and make you feel like a brand new person. There is nothing inspiring about being average , and when you feel that way its hard to get inspired . 
It is proven that physical activity has an amazing impact on your self esteem so get up and get active .

Here is some pointers i think might help 

-  Replace Negative thoughts with positive thoughts  
- Try Yoga or meditating 
- If you are feeling down in yourself do something good for others, you will be surprised how much this will lift your thoughts and put life into perspective.
- Try routine or a new goal ( Like a six week body challenge )
- Eat more fatty Fish try salmon, tuna , Omega 3's . It has been proven to increase positive thinking and fight depression. 
- Take up a new class or activity, something completely different 
- Most importantly .... DO SOMETHING !! How can you expect to change anything when you do nothing 

Make a statement

Training gear doesn't have to be boring or uninspired . 



                                                                BE SEXY

                 THE GYM CAN BE YOUR RUNWAY 

          Be your own FITSPIRATION 

                                     MAKE THEM WATCH 

Monday, 9 September 2013

Cherry & Wlanut Banana Bread / NO FLOUR

    Dry Ingredients
  • 1/2 cup coconut flour
  • ½ cup ground almond
  • 2 tsp cinnamon
  • 1tsp Nutmeg
  • 2 tsp baking soda
  • Wet Ingredients
  • 2 medium bananas
  • 3 large eggs
  • ½ cup soy almond milk
  • ½ cup Manuka honey
  • 1 tsp pure vanilla
  • 2 tbsp Coconut oil

  • 1/2 cup chopped fresh cherries ( no seeds )
  • 1/4 cup flaked almonds 
  • ½ cup chopped walnuts

- Heat the oven while mixing your ingredients. 160 degrees .
- Mix all of your wet and your dry ingredients separately , except the cherries and flaked almonds. 
- Crush your bananas then Beat in your three eggs. Then add your vanilla, almond milk, munuka honey . Leaving your cherries and flaked almonds until after.
- In a separate bowel, mix all of your dry ingredients together .
-  Pour all of your wet mix into the Dry fix and fold together.
- Lastly throw in all of your nuts and cherries and mix threw.
- In your loaf pan use the 2 tbsp of coconut oil to grease the pan , then our in all of your mix .
- Place in the oven and bake for roughly 40 minutes .
- To test poke the center of the bread with a tooth pick , if the tooth pick comes out clean your banana bread is done. If the tooth pick comes out wet bake for a further 5/10 minutes 

Pressure me to be healthy

Pressure me to be Healthy :

We have been saturated by the wrong information and we are just as much to blame. Our on going infatuation with the celebrity world has lead us down a path of terrible body inspirations and pressures. I think its sad that more people read the likes of Vogue and Hello rather then Women's health related magazines. After all there is not much point of knowing how to dress fashionably if you are sick and out of shape, well at least i think so. I am going to let you answer this question yourself which images and magazines paint a more positive body image ?

Give them a chance :

Mens Health
Women's health
Shape Magazine
and many more

You may find yourself surprised at how motivated you will get from reading a magazine of this nature, in both men and women's versions. They include diet tips, recipes, training and a lot of amazing tips.
Please go out and by yourself at least one Health related magazine and i promise it wont be your last.

Leave a comment below, would love to hear what you have to think. If you decide to buy a magazine, let me know how you get on and which brand you went for.