Recommended Products

 Foam Rollers

 foam roller

In an ideal world you would be able to get yourself a Integrated Manual Therapy session or Sports Massage on a regular basis, but we’re not all elite levels athletes earning elite athlete pay.

 

With that said, foam rolling is the next best thing.

Foam Rollers are used for “Self Myofascial Release”, you can order one from Amazon by click the link below:
66Fit Elite Foam Roller- Blue, 15 cm X 45 cm
 

Dumbbells

 

dumbbells

Dumbbells are essential to building strength which will help to increase your bodies natural fat burning capabilities.

For ladies the Confidence Pro set is an ideal place to start.

Click the link below to order a pair from Amazon.

Confidence PRO 15kg/33lbs Dumbbell Weights Set

For guys, a slightly heavier set, such as the York 20kg set would be ideal.

Click the link below to order from Amazon

York 20kg Cast Iron Dumbbell Set

Recommended Supplements

The following supplements are the bare minimum that I recommend that my clients take during any of my programs.

Natural Nutrients fit perfectly with my thoughts, beliefs and ethics around supplements and they are top quality at a reasonable price.

Magnesium:

magnesiumIt would be easier and quicker to list the things that magnesium didn’t help, so important is this mineral in to our bodies health and wellbeing. Magnesium is of value in the treating of the following symptoms:

  • Anxiety & Panic Attacks
  • Asthma
  • Blood Clots
  • Bowel Disease
  • Cystitis
  • Depression
  • Diabetes
  • High Blood Pressure
  • Migraines

Magnesium also helps keep insulin under control, which is of benefit to diabetics as without magnesium, insulin is not able to transfer glucose into cells.

Supplementing with magnesium helps prevent osteoporosis, as without adequate magnesium the body cannot absorb calcium, which can lead to bone loss and tooth decay.

Magnesium also aids in detoxification and is crucial in the removal of heavy metals from the body.
Magnesium also helps prevent PMS, menstrual cramps, is important in the treatment of infertility, alleviates premature contractions, preeclampsia and eclampsia in pregnancy.

Cravings for carbohydrates, chocolate and junk food are all signs of magnesium deficiency. When supplementing with magnesium chose one of the “ate” versions such as citrate, malate, gluconate, orotate, and sulfate or magnesium chloride. Stay away from the oxide version as your body cannot absorb it and in effect you would be wasting your money.

Start with 400mg daily, an hour before bed as it will help you sleep.

 

To order magnesium, simply click on the image or click this link 

 

Zinc

Zinc-Citrate
Zinc plays a vital roll in many functions of the body, which include proper functioning of the immune system, digestion, detoxification, insulin production, weight loss and the control of diabetes. Zinc improves stress levels, energy metabolism, acne and aids wound healing. It is also involved in keeping our muscles, skin and hair healthy as well as helping to maintain strong, healthy bones and fight colds.

Zinc plays a huge part of maintaining a healthy sex life and extremely important during pregnancy.
Studies have show that about 75% of the population of the Western world is deficient in zinc. For example caffeine, alcohol, smoking and stress all contribute to the excretion of zinc, therefore supplementation is highly recommended.

Take 15mg-30mg before bed with your magnesium. Avoid the oxide variant and instead stick to the “ate” versions such as gluconate, picolinate and citrate

To order zinc, simply click on the image or click this link

Milk Thistle

milk thistle

Milk thistle helps promote the natural cleaning of the liver, aids detoxification as well as improving digestion.

Milk Thistle helps regenerate new liver cells which helps improve overall liver function, and can also lead to many health benefits including weight loss.

Milk Thistle is grown naturally and contains a powerful antioxidant called Silymarin.

Studies suggest that Milk Thistle can help reverse the toxic damage done to the liver from things like aclohol, metals, chemicals, painkillers, and toxic food, providing better health and overall liver function as a result.

 

To order milk thistle simply click the image or click this link

Vitamin D

vitamin d
Vitamin D has been shown to help strengthen bones, improve immunity, treat skin disorders and regulate blood sugar levels.

Vitamin D’s increasing list of health benefits stake claim for this being one of the most important supplements to take, especially as it’s predominently synthesised with the help of sunlight, of which most of us may miss out on dependent on the area we live.

Supplementing with Vitamin D could support cardiovascular health, reduce the risk of bone fractures and even lower blood pressure.

To order Vitamin D simply click the image or click this link

Protected: Nutrition For Day Eight Onwards

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Will Power: What Is It?

When people embark on a ‘weight loss kick’ they often cite a lack of ‘will power’ as their reason for failure.

But what is will power?

In this article I thought I’d give you my take on it:

Will power is not something that you are born with. It’s not something you are given. Likewise it is not something that can be taken away from you.

Will power comes from within. It comes from the intense desire to achieve something that means a hell of a lot to you.

Will power does not manifest itself when your goals are wishy-washy or have no meaning.

Will power does not develop from wishful thinking or when your goals go along the lines of “wouldn’t it be nice if”

So where does the will power come from that enables you to stick to a diet, or exercise program?

Again, it comes from within. Starting a diet, which really should be a change of lifestyle, comes from the desire to change what you see in the mirror, on the scales or the way you fit into your clothes.

However for some people this desire isn’t strong enough as it’s routed in the “wouldn’t it be nice if” category.

Yes it would be nice to be lighter, yes it would be nice to be slimmer and yes it would be nice to fit into your clothes better but unless you absolutely want to achieve those things you’ll always chose cake over carrots or the sofa over squats.

Therefore failure to achieve your goals doesn’t come down to a lack of will power but rather a lack of clarity on why you have embarked on your current exercise or eating regime. If you don’t know exactly why you are doing what you are doing then you can’t start to lose focus and that’s when the excuses pop up.

Excuses are little more than you giving yourself permission to fail!

Don’t do it, know what it is you want to do, make a plan on how you are going to achieve it and then execute that plan.

Confidence, where does it come from?

In my conversations with people in person as well as on Facebook I often have people judge their perceived lack of results based upon what someone else has achieve and they often tell me things like “it’s ok for her, she’s confident” or that “she has more willpower than me”

Well I’m going to call bullshit on that!!

Sorry to burst your bubble but confidence isn’t something that given, it’s something that you create.

Sure some kids are born a little shy and some more confident but I truly believe that confident children are more a product of nurture than nature. Kids want to explore, they want to learn and above all they want to do stuff. But in our safety conscious world we have become over proactive, as we know as adult that if you fall it will more often than not hurt. So we try to wrap our children in a bubble based upon our perceived fears.

Now that all sounds very well but it means that our children are growing up afraid to try new things, afraid to get muddy and develop a fear of doing something that is outside their ‘comfort zone’

As we grow up these same perceived fears linger and so we think we cannot do things, such as start up our own business, write that book that you’ve always wanted to, enrol on a course so you can learn new things or even go on a weight loss diet and succeed.

We tell ourselves that we can’t do it because we don’t have the confidence. Trouble is fear brings failure due to a lack of trying. How do you know you will fail if you don’t even try?

As I mentioned, I believe that confidence isn’t really something that you are born with. It is nurtured, mostly from childhood but THAT DOES NOT MEAN YOU CANNOT become more confident as you get older.

Sow how do you become more confident? By getting out of your comfort zone. It doesn’t have to be by much. For instance if you are scared of heights I’m not telling you to go bungee jump off a bridge or jump out of a plane but you can set yourself small challenges.

Each day look to do something small, something that is a bit of a challenge but not something that is so big it is going to overwhelm you, as that will cause you to freeze, procrastinate and bring about the feelings of fear that you might not be able to do something. Again, small achievable targets that need a little effort can see you building up your confidence as each day you win small victories over your fears.

Building a team around you can also help. This is one of the reasons why my 21-Day Fat Loss Blueprint is so successful. There is a team of people all working together towards one common goal. Fears are shared and overcome as part of the group as you achieve daily victories as you move towards a leaner, healthier, slimmer and more toned you.

The next 21-Day Fat Loss Blueprint starts tomorrow. If you would like me to guide you towards a new you while having the support of other people who are going through the same challenges as you then click this link and get signed up.
http://eatsmartchallenge.com/21-day-fat-loss-blueprint/

Whatever you decide, have a great weekend 🙂

Marc

10 Simple Fat Loss Tips

That’s Christmas and the New Year over. Hope that you had an awesome time and got to relax with your family and enjoyed some well earned ‘chill out’ time. I spent Christmas Day and Boxing Day and home and headed up north to visit my family on the Friday. A normally 4 hour journey turned into an epic 8 and a half hour journey due to the volume of traffic on the road and several minor accidents. Not good when you have two kids under 20 months in the car with you and one of then is full of cold. Still we made it in one piece and I do hope those that were involved in the accidents were ok.

Now with the festivities over and most people I speak to saying they are glad to get back to a little bit of normality the inevitable question of weight loss pops up.

It’s true, lots of people gain lots of weight over Christmas and some people gain well over 10lb during this time and so often make losing weight a part of their New Years resolutions.

Which is completely fine.

BUT they often go about it the wrong way. This is because they gain a lot of weight in a short space of time during the holiday period but as I mentioned earlier this is because they are completely out of routine. They eat in excess, maybe drink a couple more alcoholic beverages than they normally would and exercise normally gets thrown out the window. So is it any wonder that people gain weight.

So to help you get your pre Christmas body back and kick start your weight loss for the long term I’ve put together these 10 simple fat loss tips that if followed will help you to lose weight and get in great shape without the panic dieting that often happens at this time of year.

Fat Loss Tip No 1: Stop chasing the ‘magic bullet’

Because it DOES NOT EXIST! I’m sorry to upset you but come on; deep down I think you know I’m right. Do you seriously think that you could eat a diet loaded with junk, do no exercise and take a pill, chug down a shake or rub some special cream on your belly fat it would magically disappear?

Good, I hoped not but I just wanted to make it clear 🙂

Fat Loss Tip No 2: Eat Real Food

Build your diet around healthy natural foods, foods that you would find in the produce isle of your supermarket. So plenty of fresh vegetables as these a full of vitamins, minerals, fibre and phyto nutrients that will help your body to rebuild itself, improve your digestion, your skin, hair and nails as well as help to regulate your blood sugar levels and in turn help to prevent those blood sugar lows that lead to sugar cravings.

Fat Loss Tip No 3: Eat Protein With Each Meal

Proteins are used to make every single cell in your body. This includes cells that make up your hair, skin, nails, and eyes. Proteins are involved in the production of hormones as well as the cells of the immune system.

Since your body is constantly rebuilding itself it needs an adequate supply of protein to allow this to happen. Furthermore the body doesn’t have a massive capacity to store excess proteins so eating foods containing protein on a daily basis will ensure an adequate supply. Having said that, you don’t need as much as some people would have you think. 0.8g-1.0g of protein per one pound of bodyweight is enough for most people.

Include foods like organic meat, poultry, eggs, wild fish and lentils in most of your meals.

Fat Loss Tip No 3: Stop Drinking Liquid Calories.

By this I mean stop drinking sugar loaded drinks such as soda pop and fruit juices. Instead drink herbal teas such as tulsi, peppermint, camomile and ginger teas. You can also drink green teas as green tea is full of antioxidants, has been shown to increases fat burning, can help to reduce the your risk of type 2 diabetes and may help prevent certain types of cancer. Drink up to 4 cups of green tea per day, preferably before 2:00pm due to the caffeine having a stimulating effect on the body.

Fat Loss Tip No 4: Drink Lots Of Water

I’ve lot count of the amount of articles I’ve wrote on the benefits of drinking water for not only your health but also to help with your fat loss. Drinking plenty of water will not only help to keep you fully hydrated so that your body runs efficiently, it will help to improve your hair, skin, nails and digestion. Further more drinking water will help to reduce sugar cravings as most people mistake thirst for hunger and so reach for the snacks when they should be drinking water.

Aim for 1 litre per 50lb of body weight per day.

Fat Loss Tip No 5: Get To Bed Earlier

During sleep is when your body is carrying out the major ‘repair work’ from day to day life. Getting plenty of sleep will not only help you feel refreshed come the morning it will help your body regulate your hormones and increase your fat burning. This is because the body releases more of the fat burning hormone HGH while you are sleeping. It also helps to reduce your stress levels. High stress levels increase the production of cortisol which can increases your bodies your cravings for sugary foods.

Aim to be in bed by 10:00pm and be asleep by 10:30pm at least 5 nights per week.

Fat Loss Tip No 6: De-stress

In the previous tip I mentioned stress increases your bodies production of the stress hormone cortisol. Stress essentially puts the body into fight or flight mode. This is a physiological reaction that ‘primes’ the body to either run for its life or fight to the death. Sounds extreme but this is an evolutionary response that has allowed the human species to adapt and survive. Trouble is, this response was design for short intermittent stress, such as a sabra tooth tiger jumping out on us or to give us the adrenalin and energy to hunt.

Thing is the environment we live in has changed but our bodies are essentially the same. So instead of BOOM tiger, run away, relax, we have constant low level stress from trying to meet deadlines at work, getting stuck in traffic, worrying about paying bills, not getting enough sleep, worrying about our waistlines, the list goes on.

We are simply not designed for this long-term stress and so our body constantly pumps out cortisol, which in turn shuts down our digestion, keeps us awake and night and also increases the body’s need for glucose.

So, find a way to relax. Breathing exercises, meditation, going for a long walk in the park or along the beach, relaxing in a bath filled with Epsom salts or even curling up on the sofa with a good book can help. Just find something that works for you and make it a part of your daily routine.

Fat Loss Tip No 7: Exercise

Exercise is not only a great way to de-stress but it helps to burn up excess calories while releasing feel good hormones. Thing is, you need to work hard to get the buzz from exercise. While any exercise is better than nothing and doing a type of exercise that you enjoy is far more beneficial than doing something that you detest you still need to work up a bit of a sweat to get the benefits from it.

If you want the best ‘bang for your fat loss buck’ then you should do some resistance style training, be that with weights or just your own bodyweight, and some interval training. I use fat loss interval training as part of my 21-Day Fat Loss Blueprint that has helped people lose up to 25lb in just 21 days.

Fat Loss Tip No 8: Get Social Support

One of the biggest benefits of joining my Fitness Academy or my 21-Day Fat Loss Blueprint is that you are in a group of like-minded people who are going through the same thing as you are. The benefits to this are that you keep each other motivated and this helps you to succeed to a higher level than you could on your own.

Fat Loss Tip No 9: Plan, Shop and Prepare

Spend time at least once per week planning out your meals for the next 7 days, then make up a shopping list and buy the foods you need. Spend a couple hours per week cooking in batches. I make lots of homemade soup and then freeze it in individual portions. That way I’ve always got something healthy to take to lunch. I simply warm it up in the morning, pour it into a flask for a healthy tasty lunch that I can have at the office. You can also cook up portions of chicken breasts and then freeze them to add to salads. Cooking in batches saves you time and money in the long run. You just need to be a little organised in the beginning.

Fat Loss Tip No 10: Set Goals and a Deadline

Studies have shown that people who write down their goals are far more likely to achieve them than those that do not. Committing your goals to paper makes it more serious. Telling those goals to your friends is even better because if they are true friends they will offer you support and encourage you to achieve your goals. Friends who are constantly trying to get you to quit or sabotage you are not really friends 😉

Have a great day,

Marc

PS. I’ve been getting lots of emails from people asking me how I can help them to drop their winter weight and so I’ve added to links that you can check out.

The first one is for The EAT Smart 7 Day Detox. This details exactly what to eat for 7 days, including recipes and could see you losing up to 7lb in 7 days.

You can download the book today and get started right away.

Oh, did I mention it was only £12.99

http://eatsmartchallenge.com/eat-smart-juices-smoothies-book/

The second link is for my world famous 21-Day Fat Loss Blueprint that has helped people from around the world including Australia and Kuala Lumpur lose up to 25lb on just 21 days.

The next 21 program starts on 11th January. Here’s the link with full details:

http://eatsmartchallenge.com/21-day-fat-loss-blueprint/

10 Simple Fat Loss Tips

BOOM!!

 

That’s Christmas and the New Year over. Hope that you had an awesome time and got to relax with your family and enjoyed some well earned ‘chill out’ time. I spent Christmas Day and Boxing Day and home and headed up north to visit my family on the Friday. A normally 4 hour journey turned into an epic 8 and a half hour journey due to the volume of traffic on the road and several minor accidents. Not good when you have two kids under 20 months in the car with you and one of then is full of cold. Still we made it in one piece and I do hope those that were involved in the accidents were ok.

 

Now with the festivities over and most people I speak to saying they are glad to get back to a little bit of normality the inevitable question of weight loss pops up.

 

It’s true, lots of people gain lots of weight over Christmas and some people gain well over 10lb during this time and so often make losing weight a part of their New Years resolutions.

 

Which is completely fine.

 

BUT they often go about it the wrong way. This is because they gain a lot of weight in a short space of time during the holiday period but as I mentioned earlier this is because they are completely out of routine. They eat in excess, maybe drink a couple more alcoholic beverages than they normally would and exercise normally gets thrown out the window. So is it any wonder that people gain weight.

 

So to help you get your pre Christmas body back and kick start your weight loss for the long term I’ve put together these 10 simple fat loss tips that if followed will help you to lose weight and get in great shape without the panic dieting that often happens at this time of year.

 

 

Fat Loss Tip No 1: Stop chasing the ‘magic bullet’

 

Because it DOES NOT EXIST! I’m sorry to upset you but come on; deep down I think you know I’m right. Do you seriously think that you could eat a diet loaded with junk, do no exercise and take a pill, chug down a shake or rub some special cream on your belly fat it would magically disappear?

 

Good, I hoped not but I just wanted to make it clear 🙂

 

Fat Loss Tip No 2: Eat Real Food

 

Build your diet around healthy natural foods, foods that you would find in the produce isle of your supermarket. So plenty of fresh vegetables as these a full of vitamins, minerals, fibre and phyto nutrients that will help your body to rebuild itself, improve your digestion, your skin, hair and nails as well as help to regulate your blood sugar levels and in turn help to prevent those blood sugar lows that lead to sugar cravings.

 

Fat Loss Tip No 3: Eat Protein With Each Meal

 

Proteins are used to make every single cell in your body. This includes cells that make up your hair, skin, nails, and eyes. Proteins are involved in the production of hormones as well as the cells of the immune system.

 

Since your body is constantly rebuilding itself it needs an adequate supply of protein to allow this to happen. Furthermore the body doesn’t have a massive capacity to store excess proteins so eating foods containing protein on a daily basis will ensure an adequate supply. Having said that, you don’t need as much as some people would have you think. 0.8g-1.0g of protein per one pound of bodyweight is enough for most people.

 

Include foods like organic meat, poultry, eggs, wild fish and lentils in most of your meals.

 

Fat Loss Tip No 3: Stop Drinking Liquid Calories.

By this I mean stop drinking sugar loaded drinks such as soda pop and fruit juices. Instead drink herbal teas such as tulsi, peppermint, camomile and ginger teas. You can also drink green teas as green tea is full of antioxidants, has been shown to increases fat burning, can help to reduce the your risk of type 2 diabetes and may help prevent certain types of cancer. Drink up to 4 cups of green tea per day, preferably before 2:00pm due to the caffeine having a stimulating effect on the body.

 

Fat Loss Tip No 4: Drink Lots Of Water

 

I’ve lot count of the amount of articles I’ve wrote on the benefits of drinking water for not only your health but also to help with your fat loss. Drinking plenty of water will not only help to keep you fully hydrated so that your body runs efficiently, it will help to improve your hair, skin, nails and digestion. Further more drinking water will help to reduce sugar cravings as most people mistake thirst for hunger and so reach for the snacks when they should be drinking water.

 

Aim for 1 litre per 50lb of body weight per day.

 

Fat Loss Tip No 5: Get To Bed Earlier

 

During sleep is when your body is carrying out the major ‘repair work’ from day to day life. Getting plenty of sleep will not only help you feel refreshed come the morning it will help your body regulate your hormones and increase your fat burning. This is because the body releases more of the fat burning hormone HGH while you are sleeping. It also helps to reduce your stress levels. High stress levels increase the production of cortisol which can increases your bodies your cravings for sugary foods.

 

Aim to be in bed by 10:00pm and be asleep by 10:30pm at least 5 nights per week.

 

Fat Loss Tip No 6: De-stress

 

In the previous tip I mentioned stress increases your bodies production of the stress hormone cortisol. Stress essentially puts the body into fight or flight mode. This is a physiological reaction that ‘primes’ the body to either run for its life or fight to the death. Sounds extreme but this is an evolutionary response that has allowed the human species to adapt and survive. Trouble is, this response was design for short intermittent stress, such as a sabra tooth tiger jumping out on us or to give us the adrenalin and energy to hunt.

 

Thing is the environment we live in has changed but our bodies are essentially the same. So instead of BOOM tiger, run away, relax, we have constant low level stress from trying to meet deadlines at work, getting stuck in traffic, worrying about paying bills, not getting enough sleep, worrying about our waistlines, the list goes on.

 

We are simply not designed for this long-term stress and so our body constantly pumps out cortisol, which in turn shuts down our digestion, keeps us awake and night and also increases the body’s need for glucose.

 

So, find a way to relax. Breathing exercises, meditation, going for a long walk in the park or along the beach, relaxing in a bath filled with Epsom salts or even curling up on the sofa with a good book can help. Just find something that works for you and make it a part of your daily routine.

 

Fat Loss Tip No 7: Exercise

 

Exercise is not only a great way to de-stress but it helps to burn up excess calories while releasing feel good hormones. Thing is, you need to work hard to get the buzz from exercise. While any exercise is better than nothing and doing a type of exercise that you enjoy is far more beneficial than doing something that you detest you still need to work up a bit of a sweat to get the benefits from it.

 

If you want the best ‘bang for your fat loss buck’ then you should do some resistance style training, be that with weights or just your own bodyweight, and some interval training. I use fat loss interval training as part of my 21-Day Fat Loss Blueprint that has helped people lose up to 25lb in just 21 days.

 

 

Fat Loss Tip No 8: Get Social Support

 

One of the biggest benefits of joining my Fitness Academy or my 21-Day Fat Loss Blueprint is that you are in a group of like-minded people who are going through the same thing as you are. The benefits to this are that you keep each other motivated and this helps you to succeed to a higher level than you could on your own.

 

Fat Loss Tip No 9: Plan, Shop and Prepare

 

Spend time at least once per week planning out your meals for the next 7 days, then make up a shopping list and buy the foods you need. Spend a couple hours per week cooking in batches. I make lots of homemade soup and then freeze it in individual portions. That way I’ve always got something healthy to take to lunch. I simply warm it up in the morning, pour it into a flask for a healthy tasty lunch that I can have at the office. You can also cook up portions of chicken breasts and then freeze them to add to salads. Cooking in batches saves you time and money in the long run. You just need to be a little organised in the beginning.

 

Fat Loss Tip No 10: Set Goals and a Deadline

 

Studies have shown that people who write down their goals are far more likely to achieve them than those that do not. Committing your goals to paper makes it more serious. Telling those goals to your friends is even better because if they are true friends they will offer you support and encourage you to achieve your goals. Friends who are constantly trying to get you to quit or sabotage you are not really friends 😉

 

 

Have a great day,

 

Marc

 

PS. I’ve been getting lots of emails from people asking me how I can help them to drop their winter weight and so I’ve added to links that you can check out.

 

 

The first one is for The EAT Smart 7 Day Detox. This details exactly what to eat for 7 days, including recipes and could see you losing up to 7lb in 7 days.

You can download the book today and get started right away.

Oh, did I mention it was only £12.99

http://eatsmartchallenge.com/eat-smart-juices-smoothies-book/

 

The second link is for my world famous 21-Day Fat Loss Blueprint that has helped people from around the world including Australia and Kuala Lumpur lose up to 25lb on just 21 days.

 

The next 21 program starts on 11th January. Here’s the link with full details:

http://eatsmartchallenge.com/21-day-fat-loss-blueprint/

 

 

 

 

12 Days of Fitness: Day 11

On the 11th day of fitness Marc Kent gave to thee a 4 exercise body weight workout and a chocolate brownie recipe for free 🙂

Click on the video to check out todays workout and the hit the “share” button and share this with your friends.

Chocolate Brownies

These healthy chocolate brownies and bloody lurvely even if I do say so myself.

Rustle some up for a quick healthy treat and let me know what you think by leaving a comment below.

Ingredients:brownies

1 cup walnuts
1 cup dates with stones removed
5 tablespoons raw cacao (cocoa) powder
4 tablespoons shredded unsweetened coconut
2 tablespoons organic honey

Directions:

Place the walnuts in your food processor blitz until the walnuts become small and crumbly.
Add the dates to the walnuts and process again until the mixture sticks together and the dates are well processed.
Add the remaining ingredients to the date and walnut mix.
Process until the mixture turns a lovely dark chocolatey brown. Stop processing before it gets too buttery.
Take out pieces of the mixture and roll into small balls.
Refrigerate this raw brownie recipe for a couple of hours before serving
The brownies can then be stored in the fridge

Enjoy,

Marc

12 Days of Fitness: Day 10

On the tenth day of fitness Marc Kent gave to thee a 10 minute AMRAP and a healthy homemade ice cream recipe for free.

For today’s workout, do 10 reps of each exercise in the order shown below. Once you’ve done all five exercises, that is classed as one round. Do as many rounds as possible in 10 minutes and then post your results below

  • Squats
  • Press ups
  • Reverse Lunges
  • Gecko’s
  • Burpees

Who doesn’t love ice cream? Ditching the dairy and the sugar makes this a truly healthy treat and it only needs a few ingredients.
banana almond icecream Ingredients:

  •  2 banana’s.
  • 100g almonds.
  • 200ml almond milk.
  • 1 tea spoon cinnamon.

Directions:

  • Peel and chop the banana’s, then place in the freezer for a couple of hours.
  • Once the banana’s are frozen add them to a high speed blender with the remaining ingredients.
  • Blitz on full.
  • You will need to scrape the ‘ice cream’ from the sides of the blender to ensure it mixes fully.
  • Serve and enjoy 🙂

If you make this recipe, please let me know what you think and don’t forget to hit the ‘share’ button and share it with all your social media friends.

Have a great day,

Marc

12 Days of Fitness: Day 9

On the ninth day of fitness Marc Kent gave to thee a cheeky monkey workout and a banana blueberry pancake recipe for free.

The cheeky little monkey workout in the video is one of my personal favourites when it comes to blasting lots of fat.

Check out the video below and then five it a go:

Today I thought I’d also share one of my favourite breakfast recipes:

The Banana-Blueberry Pancake.

For this recipe you will need the following ingredients:

  • 2 eggs
  • 2 tablespoons Organic Virgin Coconut Oil or organic butter, melted
  • 2 tablespoons coconut milk or rice milk 
or almond milk
  • 1 banana
  • 2 teaspoons vanilla extract
  • ¼ teaspoon sea salt
  • 2 tablespoons sifted Organic Coconut Flour
  • ¼ teaspoon baking powder

Directions:
  • Blend together eggs, banana, coconut milk, vanilla and sea salt.
  • Combine coconut flour with baking powder and thoroughly mix into batter.
  • Heat 1 tablespoon of coconut oil in a skillet.
  • Spoon batter  small amounts of batter mix onto medium/hot skillet making pancakes about 2 ½ to 3 inches in diameter.
  • Batter will be thick, but will flatten out when cooking.
  • When pancake is set on one side flip it.
  • Once both sides are cooked place onto a plate and repeat until all the batter mixture is cooked.
  • You can then build a tower placing banana slices and blueberries inbetween each layer or you can make one huge pancake and roll blueberries in the middle.
Either way its delish.
Makes about between 4-8 pancakes.
You can substitute the coconut flour for gluten free flour
You can substitute coconut milk for rice milk or almond milk
Be AWESOME 🙂
Marc Kent author EAT Smart Diet Solution
For more EAT Smart Diet Solution Recipes, download a copy of the EAT Smart Cook Book today.

 

 

The EAT Smart Cook Book goes hand in hand with the EAT Smart Solution and contains over 100 hundred recipes sure to help you reach your fitness and fat loss goals in the shortest time possible.

Included is a guide on how to EAT Smart, from cooking to shopping and how to make the smart choices when eating out.

With sections for breakfast, lunch and dinner, including a selection a desserts and snacks, smoothies and side dishes there is enough to keep you on track and moving towards your fitness and fat loss goals without getting bored.

 

 

 

 

Below is a brief list of what’s inside:

  • Aspargus Omelette
  • Wild Mushroom Frittata
  • Tropicana Smoothie
  • Strawberry juice Cooler
  • Miso Soup
  • Goji Berry Wild Rice Salad
  • Savory Black Bean Cakes
  • Pan-Seared Scallops with Lemon Sauce
  • Indian Potato Pancakes
  • Orange Juice Yogurt Sorbet
  • And many many more

Grab the EAT Smart Cook Book for £17.99

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Click the ‘Buy Now’ button to pay via paypal:

 

The EAT Smart Cook Book is a downloadable e-book. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the e-book and all the bonus reports onto your computer. The e-book format is adobe acrobat PDF, which can be viewed on Mac or PC.