The first thing to remember about supplements is that they should only be used to supplement good nutrition, regular exercise and a good recovery strategy. My first recommendation for 'supplements' is to eat real foods and to work on getting a good sleep ritual.
There are so may supplements out there, some good, some bad, some work, some don't. Of course there are many supplements out there that are good.
Before I use or recommend a supplement I research it and look for independent studies that back up the proclaimed benefits. A lot of supplement companies will hold their own 'studies' so you have to be cautious of this.
Here are 10 supplements that I know do work and that I take or have taken myself.
Stop guessing & start progressing!
This makes a great lunch or dinner...
You have a good mix of 'smart' carbs, protein, fats and veggies. There's nothing like a good kick of chilli to rev-up the metabolism! (as always...it's optional 😗 ) 👇 WATCH SHORT CLIP BELOW 👇
What you need.
(For 2 people)
✔️ 2 medium/large sweet potatoes
✔️ 6 pieces of smoked streaky bacon (trim the fat if you like)
✔️ 1 large onion
✔️ 2 cupped hands of feta cheese
✔️ 1 pack of tender stem broccoli (220g)
✔️ Rape seed oil (I used Lemon infused)
✔️ Crushed chilli flakes
How to do it.
➖ Preheat oven to 200c
➖ Get a pan of boiling water going
➖ Pearce sweet potatoes several times and microwave for 2-3 mins on each side
➖ Put potatoes in oven for approx 10-15 minutes to finish
➖ Chop onion and bacon finely and sauté in a pan until onions are soft and bacon starts to get a little crispy (the fat from the bacon should be enough, otherwise a drop of healthy oil)
➖ Boil the broccoli to your liking (I have to have mine 'al dente')
➖ To serve, slice the potato in two, put the bacon and onion on top, crumble your feta, drizzle your oil then add your crushed chilli to finish
You can either watch the video below or if you can't stand looking at my ugly mug for a few minutes, check below for how to do it...👇
👉 What you need
✔ 500g turkey mince
✔ 500g passata
✔ 4 large handfuls of plum tomatoes
✔ 2 large cupped hands of broad beans
✔ 2 table spoons of tomato paste
✔ 1 chicken stock cube
✔ Large handful of flat leaf parsley
black pepper (or chilli, herbs etc.)
✔ 2 table spoons of rape seed oil (or any other healthy oil)
✔ 1 egg
✔ Half-fat crème fraiche
✔ 2 large cupped handfuls of green pea fusilli (or approx. 75g per person)
👉 How to do it
➖ Mix the turkey mince and egg in a bowl and add your seasoning.
➖ Take a portion of the mixed mince and roll into ball shapes.
➖ Heat a large frying pan, add the oil and get it to a nice and hot temperature.
➖ Add the meatballs and brown on all sides.
➖ Add the tomatoes and soften for a few minutes.
➖ Add the passata and bring up to boil then turn the heat down to a gentle simmer.
➖ Add the tomato paste and the stock cube.
➖ Leave to simmer for about 20 minutes and add the broad beans with 5 minutes to go to cook through.
➖ Get a pan of boiling water ready for the green pea fusilli as this will takes 6-8 minutes.
➖ Lastly add the chopped parsley to the sauce just before serving.
➖ Get a serving bowl add your cooked fusilli then put your turkey meatballs on top. Add a nice spoonful of crème fraiche and a grating of Grana Padano or Parmesan cheese.
This is what I am doing some mornings for breakfast...my 'morning ritual'.
It's healthy quick and easy...😋 💚
30g of protein per serving!
Macs (per serving)
Protein 30g - Carbs 13.6g - 13.6g - Cals 296
What you need...
How to do it...
1. Preheat oven to 180c normal (160c fan), Gas Mark 4, 350f.
2. Place all the ingredients in food processor & blend until finely chopped & semi-smooth.
3. Using dessert spoon as measure, take spoons of mixture & form into balls. Then flatten slightly.
4. Line a baking tray with greaseproof paper & place the fish cakes on the tray. Bake for 10-15 minutes.
Top your yogurt with at least one fruit and add some healthy fats like coconut, mixed seeds or crushed nuts. One of my faves is pineapple, grated coconut and goji berries.
Eggs & Avocado
This is best kept simple. Top 2 slices of whole-grain toast with 2 two eggs (however you like them) and smashed avocado. Season to taste. I like a squeeze of fresh lime juice and some chilli flakes on mine!
Cook your quinoa and add whatever mixed fruits and berries you like. Then dress it with some honey, lime and fresh basil. Mint also works well instead of basil.
We are now coming to the last few weeks of Simon's Pegg’s training cycle for 'Mission: Impossible 6'. I am glad to report that 'Agent Benji Dunn' is in tip-top condition and will be ready for action. In fact, he's in the best shape of his life! You can see a snap-shot of Simon's training schedule for weeks 8-12 in the picture below.
As usual Simon has been dedicated to both his training and nutrition plan. The change in his body composition and fitness level reflect this. What has been really interesting this time is, as well as the training and nutrition methods that worked well for previous film roles, we've added Genetics into the mix!
We have tweaked both his training and nutrition plan based on the results of a DNA test.
The results of this test told us about Simon's response to power and endurance training, recovery and gave us detailed information on his micronutrient needs. His recommended 'diet-type' is low-carb as his geno-type suggests. The nutrition plan he is following is based on this but adjusted for his training and goals.
Look out for examples of Simon's training, workouts and results which will be posted soon!
If you would like to learn more about how genetics can help you optimise your training and nutrition or you would like to train like 'Agent Benji' then get in touch.
Be Happy, Be Healthy...
Macro info per serving
Protein - 19g
Carbs - 70.2g
Fat - 13.5g
Energy - 478.3kcal
Shopping & Ingredients List:
900g Sweet Potato, peeled & cut into chunks
200g Fromage Frais
2 tbsp Mixed Dried Herbs
1 Onion, chopped
2 Carrots, peeled & cubed
2 Celery stalks, finely sliced
2 tsp crushed Garlic
1 Red Pepper, deseeded & cubed
250ml Vegetable Stock
400g tin Chopped Tomatoes
400g tin Green Lentils
100g grated Vegetarian Cheese
1 tbsp Olive Oil
1. Preheat oven to 180c normal, 160c fan, gas mark 4, 350f.
2. Boil sweet potatoes for 15 mins until tender enough to mash. Add fromage frais & mixed herbs. And mash until smooth.
3. In large frying pan onion & oil and stir fry until soft, about 4 mins. Add carrot, celery, garlic, pepper, stock, tomatoes. Bring to boil then reduce heat & simmer for 10 mins.
4. Drain lentils & wash. Add to the vegetables & cover. Simmer for 10 mins.
5. Place in large pie dish. Top with sweet potato mash & sprinkle with grated cheese. Cook for 20-25 mins.
This is the back and biceps workout that we are using in Simon Pegg's current training cycle.
I always advocate a 'functional' warm-up with mobility drills and one that it relevant to the workout, e.g. spinal flexion and extension.
8-12 Reps @ 80% 1RM
Rest 30-60s between exercises
This will always include static stretches held for 30s on the muscles that have been worked. The TRX is a good way of doing this if you have one near.
Fat loss is still the most common goal for people I work with. There has never been so much nutritious food available, gyms, trainers etc. There is probably too much information out there, that's half the problem. So I am going to give you 20 things that have been scientifically-backed and proven to work!
Be Happy, Be Healthy,
Author, Nick Lower
Welcome to my blog!