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

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

 

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.

12 Days of Fitness: Day 8

On the eighth day of fitness Marc Kent gave to thee a cheeky little ladder circuit and a couple of EAT Smart breakfast recipes for free 🙂

This 10 minute ladder circuit is tougher than it looks but burns a ton of fat if you work for it, which can be said for most things in life 😉

Simply watch the video for the explanation and then get cracking.

Once you’ve done the workout, please leave me a comment below and then hit the “share” button and tell your friends all about these free workouts.

Breakfast seems to be one of the biggest stumbling blocks for people when they start out on the EAT Smart lifestyle. So I thought I’d share two delicious breakfast recipes with you today. Give them a go and let me know what you think.

EAT Smart Breakfast Recipes:

Spring Vegetable Frittata

 

EAT Smart Diet Solution recipe

 

 

 

 

 

 

Ingredients:

  • 3 tablespoons (45 mL) olive oil
  • 3/4 pound (340 g) wild mushrooms (such as shiitake), chopped into bite-size pieces
  • 1/4 cup (60 mL) sliced green onions
  • 1 teaspoon (5 mL) fresh thyme
  • 3 large organic eggs
  • 2 tablespoons (30 mL) each of two chopped fresh herbs (such as chives, parsley, or chervil)
  • Squeeze of lemon

Directions:

  1. Preheat oven to 350°F/180°C. Beat eggs in a mixing bowl and set aside.
  2. Heat a cast iron pan on high. Add olive oil and mushrooms. Toss with salt and pepper and sauté 4-5 minutes.  Reduce heat to low, add green onions and thyme and sauté 2 or 3 minutes.  Stir in eggs until they begin to turn firm.
  3. Put cast iron pan in the oven and bake 5-6 minutes.
  4. Dress with herbs and lemon juice and serve.

 

Serves 2

Strawberries and Coconut Quinoa

 

EAT Smart Diet recipes

 

 

 

 

 

Ingredients:

  • 1 cup  (240 mL) quinoa
  • 2 cups (475 mL) water
  • 1 can coconut milk
  • 1 teaspoon (5 mL) sea salt
  • 2 tablespoons (30 mL) organic raw honey or to taste
  • 1 cup (240 mL) sliced organic strawberries

Directions

  1. Combine the quinoa with water in a pot, cover and cook over medium-low heat until cooked through, about 30 minutes.
  2. Combine coconut milk, salt, and honey in a pan over medium-low heat and simmer, stirring, for 5 minutes.
  3. Divide the coconut milk mixture in two.  Pour one half of the mixture over the cooked rice.
  4. Divide the quinoa into servings, spooning the rest of the coconut milk mixture over them.  Garnish with sliced strawberries.

Serves 4
If if you need any more inspiration, the please grab a copy of the EAT Smart Cook Book.

 

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 Omelet
  • 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

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

 

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

 

NOTE: The EAT Smart Cook Book is a digital cook book that you can download straight to your computer. No hard copies will be shipped.

12 Days of Fitness: Day 7

On the seventh day of fitness Marc Kent gave to thee, a pyramid circuit and a detox juice recipe

For the Pyramid you’ll be using the following exercises:

A: Prisoner Squats
B: Recline Rows or Renegade Rows
C: Reverse Lunges
D: Press Ups
E: Burpees

Here’s how to do it:

Set your timer to beep every 20 seconds.

Do exercise A “prisoner squats” for 20 seconds, then have a 20 second rest

Then do exercise A for 20 seconds immediately followed by exercise B “recline rows” for 20 seconds. Then take a 20 second rest.

Then do A, B and C

Once you have done A, B, C, D, E you then start to take exercises away.

A + rest
AB + rest
ABC + rest
ABCD + rest
ABCDE + rest
BCDE + rest
CDE + rest
DE + rest
E

The Pyramid takes 11 minutes and looks easy on paper but if you “bust yo ass” you’ll get an awesome workout ?

 

 

photo (8)Nothing hits the spot like a great tasting detox juice!!

Juicing  vegetables is a great way to get lots of nutrients into your body in a hurry. Take this detox juice here, made with apple, beetroot, broccoli, cucumber, carrot, celery, lime, ginger and spinach (not pictured).

Beetroot contains vitamins b, c and folic acid as well as the minerals chlorine, iron, manganese, calcium, magnesium and potassium. Beetroot helps to cleanse the liver, improves red blood cell production as reducing the build of cholesterol in the arteries. The potassium helps to strengthen the heart. Beetroot also contains iodine, which helps to improve thyroid function.

Broccoli helps to lower blood pressure as well as detoxify the liver. Carrots contain beta carotene which is converted to retinol in the body, essential to vision. Celery is extremely alkalising to the body and contains a compound called polyacetylene which helps to relieve inflammatory conditions including rheumatoid arthritis, osteoarthritis, gout, asthma and bronchitis.

Cucumber is a natural diuretic and helps to reduce fluid retention. Cucumber is also important for health hair, skin and nails. Ginger is a natural antibiotic and decongestant. Ginger has also been shown to reduce nausea and vomiting during pregnancy. Spinach is loaded with iron and helps to prevent anaemia as well as supporting liver detoxification. Finally the lime in this detox juice helps to alkalise and eliminate toxins from the body. So all in all, a powerful and nutritious detox juice that can be used as a delicious breakfast or between meals when you need a boost.


1229888_299286420212598_706570487_n Ingredients:

  • 1 x apple
  • 1 x large beetroot
  • 1 x carrot
  • 2cm cucumber
  • 1cm ginger
  • 3 pieces broccoli
  • Large handful spinach (not pictured)

Directions:

  • Place the apple into the juicer, then pack the spinach on top.
  • add the other ingredients on top.
  • Blitz and enjoy as is or with some ice thrown in

You can get over 50 delicious juice recipes and a full 7 day detox program that could help you to drop upto 7lb in 7 days in the EAT Smart Juices and Smoothies book by clicking this link

12 Days of Fitness: Day 6

On the sixth day of fitness Marc Kent gave to thee, a six minute abs workout and a homemade vegetable soup recipe for free.

This six minute abs session makes up part of the 21 Day Fat Loss Blueprint program, which has helped my clients both near and far lose up to 25lb in just 21 days.

Here’s your six minute ab workout. Simply click play and follow my lead:

Here’s a quick and easy veg soup recipe from the EAT Smart TV series where an uber young Evie helps me in the kitchen:

Once you’ve done the workout, please hit the “share” button and share the festive fitness fun with all your friends.

Have a great day,

Marc

12 Days of Fitness: Day 5

On the fifth day of fitness Marc Kent gave to thee, a 9 minute tri-set workout and a Grilled Filet Mignon with Vegetable Kebabs recipe for free 🙂

This is a great little nine minute workout that exercises the whole body to help strengthen and tone muscles while at the same time blasting fat. This workout is similar to the ones that I use in the 21 Day Fat Loss Blueprint that has helped people to lose up to 25lb in 21 days.

As long as you are following the simple nutrition tips I gave you on day one which included eating lots of vegetables, keeping hydrated by drinking plenty of water while staying away from the festive stodge this workout will help to ensure that you don’t end up with a podge 🙂

To do this workout, simply set a timer for 30 seconds on, with a 15 second rest period.

Do the exercises in the order shown. Do 30 seconds on each exercise with a 15 second rest between them. Do 4 complete circuits for nine minutes exercise.

  • Forward Reaching Lunge
  • Press Ups
  • Swoops

 

If you could hit the “share” button at the bottom of this page and share these simple workouts with your friends, that would be awesome 🙂

Here’s the video’s showing you how to do the exercises.

Forward Reaching Lunge:

Press Ups:

Swoops:

 

Grilled Filet Mignon with Vegetable Kebabs

EAT Smart fillet mignon

4 servings
Preparation Time: 20 minutes
Total Time: 30 minutes

Ingredients:

 

  • 1 lemon, zested and juiced
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 16 cherry tomatoes
  • 10 ounces white mushrooms, stemmed
  • 1 medium zucchini, halved and sliced into 1-inch pieces
  • 1 small red onion, cut into wedges
  • 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces

Directions:


1. Preheat grill to high.
2. Combine lemon zest, lemon juice, oil, oregano, salt and pepper into a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
3. Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred. Remove the vegetables from the skewers and serve with the steak.

 

 

EAT Smart Cook Book

If you would like more recipes like these then the EAT Smart Cook book is perfect. Packed with over 100 recipes that follow the EAT Smart Diet Solution Principles.

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 Omelet
  • 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

That’s less than 18p per recipe.

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

 

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

 

Note: The EAT Smart Cook Book is a digital product and no hard copy product will be shipped

12 Days of Fitness: Day 4

On the fourth day of fitness Marc Kent gave to me a 10 minute fat burning workout and a homemade granola recipe for free 🙂

Simply click the video below, watch the instructions and then crack this simple yet effective 10 minute fat burning workout to help keep your health, fitness and fat loss on track on the run up to Christmas.

 

Here’s a quick and easy homemade granola recipe that you can make when you fancy something sweet for breakfast or a healthy snack:

 

homemade granola recipe

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients:

  • 100g organic porridge oats.
  • 60g mixed nuts, such as almonds, walnuts.
  • 40g mixed seeds, such as pumpkin, sunflower, golden linseed and sesame seeds.
  • 50ml apple juice, freshly juiced (not shop bought).
  • 1 teaspoon ground cinnamon.
  • Handful fresh blueberries.
  • Live organic yoghurt.

Directions:

  • Preheat the oven to 180c/gasmark 4.
  • Place the oats and seeds in a big bowl.
  • Place the nuts in a blender or food processor and “blend” for a few seconds to chop them up, then add to the oats and seed mix.
  • Add the fresh apple juice and stir well.
  • Spread the mixture evenly onto a baking try and place in the oven for 10 minutes.
  • After 10 minutes, remove from the oven and stir the mixture again.
  • Return to the oven and cook for a further 5 to 10 minutes until golden brown.
  • Once cooked crumble the mixture into bowls, spoon over with organic live yoghurt.
  • Garnish with blueberries
  • Serves 4

 

Please do me a massive favour and hit the “share” button below and share this workout and homemade granola recipe with all your friends.

Any questions?

Post them below 🙂
Marc Kent author EAT Smart Diet Solution

 

PS. Want more healthy recipes?

You can get 100 more nutritious and delicious EAT Smart Recipes in the EAT Smart Cook Book by clicking this link ==>> http://eatsmartdietsolution.com/eat-smart-cook-book/

 

12 Days of Fitness: Day Three

On the third day of fitness Marc Kent gave to me……..

Tri-Fecta workout number three.

The Tri-Fecta 3 workout is a great body workout that takes just nine minutes to complete. Doing this simple but effect nine minute workout will help to rev up your metabolism and help you to burn some fat so that you don’t fall into the trap of gaining 7lb-10lb of fat that so many people do in the run up to Christmas.

Simply check the video out below for demonstrations on how to do the exercises:

 

Nutrition wise, how about giving this simple Thai Chicken Noodle Soup a go?

Thai food is probably my favourite cuisine, fresh, clean and full of flavour and that’s why I enjoy this Thai Chicken Noodle Soup. Simply follow the recipe below and you can enjoy this great taste of Thailand.

Thai Chicken Noodle Soup

Thai Chicken Noodle Soup

Serves 4

Ingredients:

  • 1 onion
  • 4 cloves garlic
  • 2cm cut of fresh ginger
  • 1 red chilli
  • 1 tablespoon tamari
  • 2 dessert spoons coconut sugar
  • 1 litre chicken stock (home made)
  • 4 chicken breasts
  • 4 medium sized mushrooms
  • Pack of gluten free egg noodles

Directions:

  • Dice the onion, garlic, ginger and chilli and blend into a paste.
  • Add the paste and tamari to a pan and fry for 3-4mins.
  • Add the chicken stock and bring to the boil.
  • Add the coconut sugar and reduce heat to simmer for 10 mins.
  • Slice the chicken breasts and cook off in separate pan.
  • Slice the mushrooms and add to the stock mixture.
  • Allow to simmer for further 3-4mins
  • Boil noodles in separate pan for 3-4mins drain and separate into serving bowls.
  • Add chicken to stock mixture add a squeeze of lime juice serve over the noodles.
  • To finish add some freshly chopped spring onions.

Enjoy,

 

Marc Kent

PS. Any questions? Post them below

PPS. Please do me a massive favour and hit the “share” button and help spread the 12 days of fitness fun 🙂

12 Days of Fitness: Day 2

On the second day of fitness Marc Kent gave to me…….

A ten minute AMRAP workout and a Banana Omelette breakfast recipe for free 🙂

Simply watch the video below for instructions on your second day of fitness workout.

Nutrition wise, I want you to concentrate on trying to drink 1 litre of water per 50lb of bodyweight. Add some fresh lemon, ginger or lime to the water if you don’t like the taste.

Also I would like you to limit any caffeine containing drinks to before 2:00pm. Caffeine is a stimulant and gives you loads of ‘false’ energy, it is also a diuretic which will dehydrate you and will leave you craving sugary foods.

 

Banana Omelette:

The banana omelette is definitely one of my favourite breakfasts. It also makes a tasty little treat as you can wrap it around some blueberries and makes these tasty pancakes.

Banana omelettes are great high protein breakfast, packed with healthy fats and just the thing if you want something sweet for breakfast and want to ditch the sugar loaded cereals.

banana-blueberry pancakesFor 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 in between 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

Once you’ve made these delicious pancakes please come back and leave a comment to let me know what you thought.

Marc

If you have any questions, please post them below.

And don’t forget to hit the “share” button. Thanks 🙂